Daily score: 6 (sore back)
Workout:
Barbell Club
Lower right back (all muscle from what I can tell) was tight and sore. I went to Barbell Club just planning to lift light weight and work on form. I lifted for about 30-45 minutes and then decided to rest as my back was just getting tired. I worked on clean and jerk singles, pause jerks, and cleans where I paused right below the knee and then went fast. Taking tomorrow off and taking a very hot epsom salt bath tonight. Thanks!
Saturday, December 12, 2015
Tuesday, December 8, 2015
December 8, 2015
Daily score: 7
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x5/side; rest 1 min
30#db x 8
25 x 8 x 4
A2. Single leg sorensen holds; 15 seconds x5/side; rest 1 min
15 sec/leg x 5
A3. Barbell hip thrusts; 8-10x5; rest 2 min
128x10
133x10
138x10
143x8
143x10
+
For time:
50 power clean 85#
50 front squat 85#
50 calories rowing
150 double unders
20:01
(4:55, 6:35, 3:34 row, 4:57)
+
mobility work 15-20 min
Done
Split squats seemed a little off with 30#, like I was trying to use my back leg so I stuck at 25. Sorensen holds were fine but are challenging. Hip thrusts are feeling stronger. Wod was harder than I thought it would be. I was tired after the cleans and squats seemed to take forever. My left deltoid kept cramping every 4th to fifth rep and I would have to shake it out. Weird. Row was fine. DUs we're going well until 75 and then I could only do 7 or so without feeling like I was gonna pee! Anyhow, I lived. Mobility was perfect for today. My right low back feels super tight, just muscle. My right leg, butt, hami needs work too. And my cramping left delt, lol. I rolled everything I could. If I can get Saturday's workout by Thursday that would be great since I need to do it early and take Saturday off. Thank you thank you!
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x5/side; rest 1 min
30#db x 8
25 x 8 x 4
A2. Single leg sorensen holds; 15 seconds x5/side; rest 1 min
15 sec/leg x 5
A3. Barbell hip thrusts; 8-10x5; rest 2 min
128x10
133x10
138x10
143x8
143x10
+
For time:
50 power clean 85#
50 front squat 85#
50 calories rowing
150 double unders
20:01
(4:55, 6:35, 3:34 row, 4:57)
+
mobility work 15-20 min
Done
Split squats seemed a little off with 30#, like I was trying to use my back leg so I stuck at 25. Sorensen holds were fine but are challenging. Hip thrusts are feeling stronger. Wod was harder than I thought it would be. I was tired after the cleans and squats seemed to take forever. My left deltoid kept cramping every 4th to fifth rep and I would have to shake it out. Weird. Row was fine. DUs we're going well until 75 and then I could only do 7 or so without feeling like I was gonna pee! Anyhow, I lived. Mobility was perfect for today. My right low back feels super tight, just muscle. My right leg, butt, hami needs work too. And my cramping left delt, lol. I rolled everything I could. If I can get Saturday's workout by Thursday that would be great since I need to do it early and take Saturday off. Thank you thank you!
Monday, December 7, 2015
December 7, 2015
Daily score: 8 (feeling healthy again)
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done, video of roll out
B1. Negative dips @41a2; accumulate 12 reps x5; rest 1 min
12 x 5 (sets of 6/3/3)
B2. Negative wide grip pull ups @41a2; 1.1.1.1x5; rest 15 sec/rest 2 min
1.1.1.1x5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x5; rest 2 min (doesn't need to be unbroken)
6x5 with hold
C2. False grip ring rows; 10 reps x5; rest 2 min
10x6
D. Swing development tech work - 10 min
Done
+
6 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
Handstand/frog stand work was fun today. I doesn't look like much but I am feeling more comfortable upside down and more stable. Dips were tough on the 5th set. I kept my legs in a hollow body/straight this week and that cut down on the sternal/upper ab tension. Pull ups were fine. Ring push ups are so hard. I did sets of 3/2/1+hold and some 4/2+hold. The 20 second hold is hard and arms shake :). False grip ring rows are fine other than that part of my wrist is soft and fragile, lol. Swing work went great today, feeling more confident. Probably because one of the coaches said I was 'there' for a MU. And I wasn't trying for that, promise! Just swinging...maybe he was being nice. Still made me happy. The burpees and AD actually was hard, brief but intense. I think last week I was starting to feel sick and didn't go as hard because this week it hurt. I worked out today because I work a long day on saturday so am shifting everything so I can take saturday off. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done, video of roll out
B1. Negative dips @41a2; accumulate 12 reps x5; rest 1 min
12 x 5 (sets of 6/3/3)
B2. Negative wide grip pull ups @41a2; 1.1.1.1x5; rest 15 sec/rest 2 min
1.1.1.1x5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x5; rest 2 min (doesn't need to be unbroken)
6x5 with hold
C2. False grip ring rows; 10 reps x5; rest 2 min
10x6
D. Swing development tech work - 10 min
Done
+
6 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
Handstand/frog stand work was fun today. I doesn't look like much but I am feeling more comfortable upside down and more stable. Dips were tough on the 5th set. I kept my legs in a hollow body/straight this week and that cut down on the sternal/upper ab tension. Pull ups were fine. Ring push ups are so hard. I did sets of 3/2/1+hold and some 4/2+hold. The 20 second hold is hard and arms shake :). False grip ring rows are fine other than that part of my wrist is soft and fragile, lol. Swing work went great today, feeling more confident. Probably because one of the coaches said I was 'there' for a MU. And I wasn't trying for that, promise! Just swinging...maybe he was being nice. Still made me happy. The burpees and AD actually was hard, brief but intense. I think last week I was starting to feel sick and didn't go as hard because this week it hurt. I worked out today because I work a long day on saturday so am shifting everything so I can take saturday off. Thanks!
Sunday, December 6, 2015
December 6, 2015
Daily score: 7 (nearly back to 100%)
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform
10 singles; rest 2 min
built to 138
123 x 9
B. Front squat - build to a 3 rep max
143
C. Back squat; 10 sets of 3 @87% 1rm; rest 3 min
156
D1. Double KB front rack walking lunges; 20 steps x5; rest 1 min
two 26# kbs x 20 x 5
D2. Sumo good mornings; 10-12x5; rest 1 min
33x12
53x10
53x12
53x12
53x12
This was a tough workout but I love it. I wanted to hit 143 on the clean but 138 was pretty tough today. The singles all felt really solid. Front squatting went well. Working on pushing hips forward and knees out on the way up. Ohhhh those back squats...every set from the first on out was a challenge...every third rep required max effort. But I did them all! Legs were shaky by the time for lunges. They did get my heart rate up. Sumo good mornings were a great stretch...right leg definitely 'catches' and is tighter than the left. Thanks!
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform
10 singles; rest 2 min
built to 138
123 x 9
B. Front squat - build to a 3 rep max
143
C. Back squat; 10 sets of 3 @87% 1rm; rest 3 min
156
D1. Double KB front rack walking lunges; 20 steps x5; rest 1 min
two 26# kbs x 20 x 5
D2. Sumo good mornings; 10-12x5; rest 1 min
33x12
53x10
53x12
53x12
53x12
This was a tough workout but I love it. I wanted to hit 143 on the clean but 138 was pretty tough today. The singles all felt really solid. Front squatting went well. Working on pushing hips forward and knees out on the way up. Ohhhh those back squats...every set from the first on out was a challenge...every third rep required max effort. But I did them all! Legs were shaky by the time for lunges. They did get my heart rate up. Sumo good mornings were a great stretch...right leg definitely 'catches' and is tighter than the left. Thanks!
December 5, 2015
Daily score: 6 (feeling 70%)
Workout:
A1. Pike HSPU (feet on box); accumulate 14 reps x6; rest 1 min
14 x 6 (sets of 9 and 5)
A2. Bent over wide grip barbell rows; 4-6x6; rest 10 sec
83x6
88x6
93x6
98x4
98x4
98x4
A3. Supinated above the pull up bar isometric hold; accumulate 25
seconds x6; rest 2 min
25 x 6 (all unbroken)
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x5; rest as needed bw
10 x 5 (4/3/3)
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x5 sets
7+burpee
7+burpee
8
8
8
+
E1. Assisted german hang; 20 seconsd x4; rest 40 sec
20 x 4
E2. Side plank on hand; 20 seconds x4; rest 40 sec
20 x 4
+
airdyne 15 min easy cool down
Done
Felt like moving and getting out and this workout actually went really well. HSPUs and rows went well. The 25 second hangs were tough, but made it all unbroken. It's funny how well swing work went after we talked about it. I think I just stressed less and did it. Working on keeping my legs together when I'm in the arch body. Leg raises went well. I managed to squeeze in another box jump on the last three rounds of the burpee box jumps. Love the german hang, feels like heaven. Side plank and AD went well. Thanks!
Workout:
A1. Pike HSPU (feet on box); accumulate 14 reps x6; rest 1 min
14 x 6 (sets of 9 and 5)
A2. Bent over wide grip barbell rows; 4-6x6; rest 10 sec
83x6
88x6
93x6
98x4
98x4
98x4
A3. Supinated above the pull up bar isometric hold; accumulate 25
seconds x6; rest 2 min
25 x 6 (all unbroken)
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x5; rest as needed bw
10 x 5 (4/3/3)
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x5 sets
7+burpee
7+burpee
8
8
8
+
E1. Assisted german hang; 20 seconsd x4; rest 40 sec
20 x 4
E2. Side plank on hand; 20 seconds x4; rest 40 sec
20 x 4
+
airdyne 15 min easy cool down
Done
Felt like moving and getting out and this workout actually went really well. HSPUs and rows went well. The 25 second hangs were tough, but made it all unbroken. It's funny how well swing work went after we talked about it. I think I just stressed less and did it. Working on keeping my legs together when I'm in the arch body. Leg raises went well. I managed to squeeze in another box jump on the last three rounds of the burpee box jumps. Love the german hang, feels like heaven. Side plank and AD went well. Thanks!
Thursday, December 3, 2015
December 3, 2015
Daily score: 5 (mild illness, sore arms)
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x4/side; rest 1 min
15#db x 8
20 x 8
25 x 8
30 x 8
A2. Single leg sorensen holds; 15 seconds x4/side; rest 1 min
15 x 4
A3. Barbell hip thrusts; 8-10x4; rest 2 min
103x10
113x10
123x10
133x10
+
15 min amrap:
15 power snatch 55#
30 double unders
15 OHS 55#
30 double unders
Not done
+
mobility work 15-20 min
Done
I'll skip how I'm feeling since I emailed about it. I will add however that my arms, chest, and upper abs have been more sore than ever before after Tuesday's workout. So...something is happening! Usually my arms barely ever get that sore. The 'A' series went fine. Just more fatigue than there should have been. The thrusters did feel lighter than before I believe though. Not sure I've ever done 133 x 10. Thanks!
Workout:
A1. Single arm OH rear foot elevated split squats; 6-8x4/side; rest 1 min
15#db x 8
20 x 8
25 x 8
30 x 8
A2. Single leg sorensen holds; 15 seconds x4/side; rest 1 min
15 x 4
A3. Barbell hip thrusts; 8-10x4; rest 2 min
103x10
113x10
123x10
133x10
+
15 min amrap:
15 power snatch 55#
30 double unders
15 OHS 55#
30 double unders
Not done
+
mobility work 15-20 min
Done
I'll skip how I'm feeling since I emailed about it. I will add however that my arms, chest, and upper abs have been more sore than ever before after Tuesday's workout. So...something is happening! Usually my arms barely ever get that sore. The 'A' series went fine. Just more fatigue than there should have been. The thrusters did feel lighter than before I believe though. Not sure I've ever done 133 x 10. Thanks!
Wednesday, December 2, 2015
December 1, 2015
Daily score: 7
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B1. Negative dips @41a2; accumulate 10 reps x5; rest 1 min
10x5
B2. Negative wide grip pull ups @41a2; 2.2.2x5; rest 30 sec/rest 2 min
2.2.2 x 5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x4; rest 2 min (doesn't need to be unbroken)
3,3 + 20 x 4
C2. False grip ring rows; 10 reps x4; rest 2 min
10 unbroken x 4
D. Swing development tech work - 10 min
Done
+
5 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
For some reason I sucked at handstands today. Practicing rolling out was fine though...a little bit of a roll and flop...not quite how I remember it going as a kid, lol. Head stands went well. Dips felt good until the 5th round, they were hard by then and I broke them into 3's. Eccentric pull-ups were all good. The ring push ups were tough after the dips. I had to do 3 and 3 with the hold. The hold is challenging. False grip ring rows felt great. Swing work was okay...I think I need to try some specific drills because I do little swings and big swings on rings and bar and kinda feel like I'm not super focused on what I should be working on....? Burpees and bike felt fine, plenty of rest. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B1. Negative dips @41a2; accumulate 10 reps x5; rest 1 min
10x5
B2. Negative wide grip pull ups @41a2; 2.2.2x5; rest 30 sec/rest 2 min
2.2.2 x 5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x4; rest 2 min (doesn't need to be unbroken)
3,3 + 20 x 4
C2. False grip ring rows; 10 reps x4; rest 2 min
10 unbroken x 4
D. Swing development tech work - 10 min
Done
+
5 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
For some reason I sucked at handstands today. Practicing rolling out was fine though...a little bit of a roll and flop...not quite how I remember it going as a kid, lol. Head stands went well. Dips felt good until the 5th round, they were hard by then and I broke them into 3's. Eccentric pull-ups were all good. The ring push ups were tough after the dips. I had to do 3 and 3 with the hold. The hold is challenging. False grip ring rows felt great. Swing work was okay...I think I need to try some specific drills because I do little swings and big swings on rings and bar and kinda feel like I'm not super focused on what I should be working on....? Burpees and bike felt fine, plenty of rest. Thanks!
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