Daily score: 8
Workout:
Swim 25y kickboard only
rest 15 seconds
x4
rest 30 sec
x2
these all took around 50 seconds
+
Swim 25y @max effort on the 75 seconds for 12 sets
All just shy of or right at 20 seconds
+
mobility work 15-20 min
done
So my watch was sadly dead and I didn't figure it out until I was already in the pool. So I used the pool clock on the wall which was fine for knowing to leave every 75 seconds but not great for catching my splits. Kickboard went fine, just feels slow. The short sprints were actually kinda fun! It was nice to take fewer breaths and really feel like I was moving fast and giving 100%. Thanks!
Wednesday, March 9, 2016
Tuesday, March 8, 2016
March 8, 2016
Daily score: 8
Workout:
A. Squat clean; 10 singles @84% 1rm; rest 2 min
121 x 10
B. Front squat @3030; 2-3x5; rest 2 min
123 x 3
128 x 3
133 x 2
133 x 2
133 x 3
C. Clean grip RDL; 4-6x5; rest 2 min
113 x 6 x 5
(+
3 rounds:
10 pull ups
5 power snatch 85#
15 box jumps 24"
=8 mins)
D. Stability ball hamstring curls; 5 slow controlled reps x4; rest 90
sec (ensure hips stay elevatd through the movement)
5 x 4
E1. Standing active leg raise; 10 secodns @end range/100% tension x4;
rest as needed
done
E2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x4; rest as needed
done
Cleans felt good. No one around to watch or coach today so I just focused on keeping back tight and coming up strong and fast. I was surprised how much weight I managed on the tempo front squats. I used my belt and just felt aggressive today I guess. My upper back did curve a bit on the 3rd rep, last set, at 133. RDLs were good. And then...I regressed to second grade maturity and succumbed to peer pressure...it was one of the guys b-days and a bunch of the fun competitive guys from the gym were all doing a WOD with him and they asked me to join and I wanted to be cool with the cool kids, so I did. Lol. Know thyself, right? And, also, it sounded like something that wouldn't kill me. And it didn't. Other than I learned that snatching even just 85# was waaaay more difficult for me when out of breath. Anyhow, I did that with them and then finished my workout. It was fun. I don't think I have done kipping pull ups in forever. The guys did muscle ups. Pull ups felt so easy to pull up but my hands kept slipping off the bar. The rest of the workout went well. I promise not to make a habit of doing stupid peer pressure shit...in the gym anyway ;). Thanks!
Workout:
A. Squat clean; 10 singles @84% 1rm; rest 2 min
121 x 10
B. Front squat @3030; 2-3x5; rest 2 min
123 x 3
128 x 3
133 x 2
133 x 2
133 x 3
C. Clean grip RDL; 4-6x5; rest 2 min
113 x 6 x 5
(+
3 rounds:
10 pull ups
5 power snatch 85#
15 box jumps 24"
=8 mins)
D. Stability ball hamstring curls; 5 slow controlled reps x4; rest 90
sec (ensure hips stay elevatd through the movement)
5 x 4
E1. Standing active leg raise; 10 secodns @end range/100% tension x4;
rest as needed
done
E2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x4; rest as needed
done
Cleans felt good. No one around to watch or coach today so I just focused on keeping back tight and coming up strong and fast. I was surprised how much weight I managed on the tempo front squats. I used my belt and just felt aggressive today I guess. My upper back did curve a bit on the 3rd rep, last set, at 133. RDLs were good. And then...I regressed to second grade maturity and succumbed to peer pressure...it was one of the guys b-days and a bunch of the fun competitive guys from the gym were all doing a WOD with him and they asked me to join and I wanted to be cool with the cool kids, so I did. Lol. Know thyself, right? And, also, it sounded like something that wouldn't kill me. And it didn't. Other than I learned that snatching even just 85# was waaaay more difficult for me when out of breath. Anyhow, I did that with them and then finished my workout. It was fun. I don't think I have done kipping pull ups in forever. The guys did muscle ups. Pull ups felt so easy to pull up but my hands kept slipping off the bar. The rest of the workout went well. I promise not to make a habit of doing stupid peer pressure shit...in the gym anyway ;). Thanks!
March 7, 2016
Daily score: 7
Workout:
A. Seated behind the neck strict press; 5, 5, 5, 3, 3, 3; rest2 min
65,67,70
75,75,75
B. Eccentric only weighted pull ups @41a1; 4-5x5; rest 90 seconds
20x5
26x5
26x5
26x4
26x4
C1. Close grip bench press; 5.5.5x4; rest 20 sec/rest 1 min
83,85,88,88
C2. Ring rows @2020 - accumulate 20 reps x4; rest 3 min
20x4
D. 5# DB shoulder CARs - 4 slow controlled reps per side
Done
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x4; rest as needed bw
Done
+
mobility work 20-30 min
Done
A was good, nothing eventful. B- the last rep on the last set was more of a barely controlled descent. C was fun, I really worked for the bench reps on the last 5 at 88. On the DB CARs, the right is way more flexible, the left I have to bring away from my body more. Working on keeping the rest of my body still. Thanks!
Workout:
A. Seated behind the neck strict press; 5, 5, 5, 3, 3, 3; rest2 min
65,67,70
75,75,75
B. Eccentric only weighted pull ups @41a1; 4-5x5; rest 90 seconds
20x5
26x5
26x5
26x4
26x4
C1. Close grip bench press; 5.5.5x4; rest 20 sec/rest 1 min
83,85,88,88
C2. Ring rows @2020 - accumulate 20 reps x4; rest 3 min
20x4
D. 5# DB shoulder CARs - 4 slow controlled reps per side
Done
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x4; rest as needed bw
Done
+
mobility work 20-30 min
Done
A was good, nothing eventful. B- the last rep on the last set was more of a barely controlled descent. C was fun, I really worked for the bench reps on the last 5 at 88. On the DB CARs, the right is way more flexible, the left I have to bring away from my body more. Working on keeping the rest of my body still. Thanks!
Saturday, March 5, 2016
March 4, 2016
Daily score: 7
Workout:
A. Squat snatch; build to a moderate effort tng triple
98
B. Front squat; build to a max
138
C1. Front foot elevated split squats @22x1; 8-10x3; rest 1 min
10x3/leg
C2. Jump switch lunges; 10 alt'ing reps (as high and explosive as
possible x3; rest 1 min
10x3
D1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed
Done
D2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed
Done
+
Row sprint 15 seconds @100%
rest 90 sec
x12
(rest 4 min bw sets 6/7)
Done, all around 75-80m
Workout:
A. Squat snatch; build to a moderate effort tng triple
98
B. Front squat; build to a max
138
C1. Front foot elevated split squats @22x1; 8-10x3; rest 1 min
10x3/leg
C2. Jump switch lunges; 10 alt'ing reps (as high and explosive as
possible x3; rest 1 min
10x3
D1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed
Done
D2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed
Done
+
Row sprint 15 seconds @100%
rest 90 sec
x12
(rest 4 min bw sets 6/7)
Done, all around 75-80m
Snatching felt good and was fun. I was also happy with the front squat since my one rep on Sunday wasn't great, this felt much better. Everything else went well. Rowing was short and long and the same time. Funny how that works. Thanks!
March 3, 2016
Daily score: 7
Workout:
A. Split jerk; 8 singles @85%; rest 90 seconds
At 135
B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min
30 x 8 x 4 sets
B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)
62# x 5 x4 sets
C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min
12 x 4
D. 5# DB shoulder CARs - 3 slow controlled reps per side
Done
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw
Done
Split jerk felt great. I accidentally did 4 sets on B1-B2. Was fine except the 62# around the waist plus the ring thing belt does start to push the amount of abdominal squeeze to the limit, lol. It's a bit of a predicament. But it is heavy enough to make it very challenging. The mu's we pretty tough on the last set. Last couple of dips got difficult. CARs are getting better...a bit of crackling on D. Thanks!
Workout:
A. Split jerk; 8 singles @85%; rest 90 seconds
At 135
B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min
30 x 8 x 4 sets
B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)
62# x 5 x4 sets
C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min
12 x 4
D. 5# DB shoulder CARs - 3 slow controlled reps per side
Done
E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw
Done
Split jerk felt great. I accidentally did 4 sets on B1-B2. Was fine except the 62# around the waist plus the ring thing belt does start to push the amount of abdominal squeeze to the limit, lol. It's a bit of a predicament. But it is heavy enough to make it very challenging. The mu's we pretty tough on the last set. Last couple of dips got difficult. CARs are getting better...a bit of crackling on D. Thanks!
Thursday, March 3, 2016
March 2, 2016
Daily score: 7
Workout:
Swim 50y @100% effort
rest 90 seconds
x12
(rest 4 min bw sets 6/7)
:49
:45
:46
:48
:50
:50
:49
:49
:48
:50
:54 (nearly choked and died)
:50
+
mobility work 15-20 min
done
As usual I had to give myself pep talks throughout the day about going swimming. But I really channelled all of my negative energy from pretty much the last decade into this workout and actually swam all out and nearly died. Twice, really. The :45 second sprint had me pretty shocked and then the second to last sprint I inhaled half the pool and managed to not drown. It is still funny to me how hard this swimming stuff can be. My biceps did get tight and even my quads were working hard to kick max effort. I feel great this next morning though. I do have to say, I will not cry if I do not have a long future of swimming...just saying. Thanks.
Workout:
Swim 50y @100% effort
rest 90 seconds
x12
(rest 4 min bw sets 6/7)
:49
:45
:46
:48
:50
:50
:49
:49
:48
:50
:54 (nearly choked and died)
:50
+
mobility work 15-20 min
done
As usual I had to give myself pep talks throughout the day about going swimming. But I really channelled all of my negative energy from pretty much the last decade into this workout and actually swam all out and nearly died. Twice, really. The :45 second sprint had me pretty shocked and then the second to last sprint I inhaled half the pool and managed to not drown. It is still funny to me how hard this swimming stuff can be. My biceps did get tight and even my quads were working hard to kick max effort. I feel great this next morning though. I do have to say, I will not cry if I do not have a long future of swimming...just saying. Thanks.
Wednesday, March 2, 2016
March 1, 2016
Daily score: 6
Workout:
A. Squat clean; 10 singles @82% 1rm; rest 2 min
at 117#
B. Front squat @3030; 4-5x5; rest 2 min
83 x5
88 x5
88 x5
93 x4
93 x5
C. Clean grip RDL; 6-8x5; rest 2 min
103 x8
103 x8
108 x8
108 x8
108 x8
D. Stability ball hamstring curls; 5 slow controlled reps x3; rest 90
sec (ensure hips stay elevatd through the movement)
5 x 3
E1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed
10 x 3/leg
E2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed
10 x3/leg
Arms/lats pretty sore from last workout. Cleans felt heavy. But were good practice. Front squats at this tempo were challenging...the fast turn around and on the fifth rep I would reach a sticky point on the way up. RDLs were good...a little hard on grip. D and E were good...a little less cramping on E2 this time. Thanks!
Workout:
A. Squat clean; 10 singles @82% 1rm; rest 2 min
at 117#
B. Front squat @3030; 4-5x5; rest 2 min
83 x5
88 x5
88 x5
93 x4
93 x5
C. Clean grip RDL; 6-8x5; rest 2 min
103 x8
103 x8
108 x8
108 x8
108 x8
D. Stability ball hamstring curls; 5 slow controlled reps x3; rest 90
sec (ensure hips stay elevatd through the movement)
5 x 3
E1. Standing active leg raise; 10 secodns @end range/100% tension x3;
rest as needed
10 x 3/leg
E2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x3; rest as needed
10 x3/leg
Arms/lats pretty sore from last workout. Cleans felt heavy. But were good practice. Front squats at this tempo were challenging...the fast turn around and on the fifth rep I would reach a sticky point on the way up. RDLs were good...a little hard on grip. D and E were good...a little less cramping on E2 this time. Thanks!
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