Daily score: 7
Workout:
A. Squat snatch; 1.1.1x5; rest 15 sec/rest 2 min (moderate load working on new arm position and technique/speed)
All at 95#
B. Front squat; 30 reps for time @85% 1rm
135
5:29
C1. Front rack walking lunges; 20 steps x2; rest 90 seconds
95x20x2
C2. Seated single leg hamstring curls; 15 reps x2; rest 90 seconds
15x 1
+
Row 15 min easy
Done
Well...for all the drama that went on in my head, this workout was not so brutal. Snatch was fun as always and new grip feels amazingly more solid. 95# felt light. However, I was coached to try and punch my arms into a more solid position in the catch because they 'float' or 'wobble' a bit. And I know this and need to just fix it. The front squats I was sure would kill me did not kill me. I did all sets of 5 and was quite pleased with that. This telling me a percentage thing works well because on my own there's no way I would have done that much weight times 30 because I would have thought I couldn't. I have it so in my head that I can't squat heavy. But here I did 135x30 and really- not a problem. Every 5th rep was hard but mostly midline stabilization...my upper back gives first. Legs really held up okay. First set of lunges was fine, second set my right hami kinda seized up. That whole right butt, hip, hami are kinda tight and trying to be trouble again. I am currently plugged into the Compex and did a bunch of rolling/stretching after the workout. I skipped the second set of hamstring curls because I didn't want to push my hamstrings anymore. Rowing was a good cool down. I also then went home and took my dog on a long hike. Thanks!
Friday, April 8, 2016
Thursday, April 7, 2016
April 7, 2016
Daily score: 7
Workout:
A. Split jerk; 8 doubles; rest as needed (not maximal)
123x6 doubles
133
138
133
138
B1. Incline DB bench press; 8-10x5; rest 90 seconds
25x10
30x10
35x10
40x7,5
35x8
30x10
35x10
40x7,5
35x8
B2. Bent over two arm DB rows; 8-10x5; rest 90 seconds
25x10
30x10
35x10
40x8
40x8
30x10
35x10
40x8
40x8
C. Supinated strict pull ups; amrap unbroken x5; rest 90 seconds
8, 4, 4, 4, 4
D1. Face down plate rotations; 5 slow controlled reps 2.5# x4; rest 1 min
done
D2. Powell raises; 10-12x4; rest 1 min
5# x 12
5x12
5x12
5x10
5x12
5x12
5x10
D3. Elbow on knee external rotations; 10-12x4; rest 1 min
5# x 12
10x12
10x12
10x10
Split jerk was fun as always and felt good. Trying to move quicker and lock out fast and hit the positions Pendlay went over. The videos were at 123...138 wasn't that much more difficult, just more of a pain to lower. B series went well, got heavy and arms got tired. Supinated pull ups...I was hoping for 10 but I think my arms were getting fatigued...I used to think these were easier than prone but didn't seem that way today. And they sure fell off the curve from 8 to 4. D series went fine...powell raises are hard even with the light weight. It's weird how hard the face down plate thing is too. Odd. Thanks!
5# x 12
10x12
10x12
10x10
Split jerk was fun as always and felt good. Trying to move quicker and lock out fast and hit the positions Pendlay went over. The videos were at 123...138 wasn't that much more difficult, just more of a pain to lower. B series went well, got heavy and arms got tired. Supinated pull ups...I was hoping for 10 but I think my arms were getting fatigued...I used to think these were easier than prone but didn't seem that way today. And they sure fell off the curve from 8 to 4. D series went fine...powell raises are hard even with the light weight. It's weird how hard the face down plate thing is too. Odd. Thanks!
April 6, 2016
Daily score: 7
Workout:
Heavy sled drags
400m for time
x3
rest 4 min bw
(heavy and ensure you are heel toe driving with your hamstrings)
400m for time
x3
rest 4 min bw
(heavy and ensure you are heel toe driving with your hamstrings)
90#
5:36
5:12
5:15
All 7 cals
+
A1. Standing RDL position hip rotations; 5 slow controlled reps per
leg x4; rest as needed
A2. Standing hip internal rotation reps; 10 slow controlled reps per
leg x4; rest as needed
A3. Wall knee drives with back leg hip extension; 6 reps w/ 3 sec
pause at the top of each rep x4; rest as needed
A4. Natural knee extensions; 10 slow controlled reps x4; rest as needed
A1. Standing RDL position hip rotations; 5 slow controlled reps per
leg x4; rest as needed
A2. Standing hip internal rotation reps; 10 slow controlled reps per
leg x4; rest as needed
A3. Wall knee drives with back leg hip extension; 6 reps w/ 3 sec
pause at the top of each rep x4; rest as needed
A4. Natural knee extensions; 10 slow controlled reps x4; rest as needed
Done
I really enjoyed being out in the sun pulling the sled. It made me feel strong and I needed that this particular day. There was a definite hill involved and I went a little too far on the first one. AD sprints were fine, 10 seconds better than 15 :). The A series was perfect to help work out some kinks. Writing this the next day and right hip is a bit tight but not bad. Thanks!
Tuesday, April 5, 2016
April 5, 2016
Daily score: 5 (lots of things going wrong today, the details would bore anyone but mostly stress/emotional stuff. Legs were still kinda sore and hard to warm up, especially inner thighs/hip flexors)
Workout:
A. Squat clean; build to a 5rm tng
Accidently did 10 singles at 89% (last week's) so:
10 single squat cleans at 128
B. Concentric only front squat from blocks; 1.1.1x8; rest 20 sec/rest
2min (heavy as possible)
123
123
123
123
128
133
133
133
C. Weighted back extensions @22x1; 8-10x4; rest 1 min
All 5#'s x 8
D. Jumping Good mornings 8 reps x4; rest 2 min (light and explosive)
45# x 8 x 4
E. Bent knee hollow body holds; 30 secodns x6; rest 30 sec
30 x 6
I was distracted and started last week's workout and was done with the 10 singles before I realized I was supposed to be doing a 5 rep tng. Not proud. I moved on to the correct week and the concentric squats. These always take a bit to practice getting tension and being fast not slow so I don't get stuck. I feel like the first couple sets were the hardest and then I figured it out a bit. Everything else went well. Back extensions definitely had my back burning. Thanks!
Workout:
A. Squat clean; build to a 5rm tng
Accidently did 10 singles at 89% (last week's) so:
10 single squat cleans at 128
B. Concentric only front squat from blocks; 1.1.1x8; rest 20 sec/rest
2min (heavy as possible)
123
123
123
123
128
133
133
133
C. Weighted back extensions @22x1; 8-10x4; rest 1 min
All 5#'s x 8
D. Jumping Good mornings 8 reps x4; rest 2 min (light and explosive)
45# x 8 x 4
E. Bent knee hollow body holds; 30 secodns x6; rest 30 sec
30 x 6
I was distracted and started last week's workout and was done with the 10 singles before I realized I was supposed to be doing a 5 rep tng. Not proud. I moved on to the correct week and the concentric squats. These always take a bit to practice getting tension and being fast not slow so I don't get stuck. I feel like the first couple sets were the hardest and then I figured it out a bit. Everything else went well. Back extensions definitely had my back burning. Thanks!
Sunday, April 3, 2016
April 3, 2016
Daily score: 6 (sore...mostly legs/butt)
Workout:
A. Push press @31x1; 2-3x6; rest 2 min
103x3
108x3
113x3
118x3
123x3
128x2 (128 x 1 is a 5# push press PR)
B. Eccentric only weighted pull ups @41a1; 2.2.2x6; rest 30 sec/rest 90 seconds
20, 26, 26, 26, 20, 20
C1. Jumping muscle ups; 5 reps x5; rest 1 min
5x5
C2. Bent over barbell rows; 6-8x5; rest 1 min
93x6
83x7
83x8
83x8
83x8
D. Skin the cats; 2 slow controlled reps x6; rest 2 min
2 x 6
+
mobility work 20-30 min
done
Body is so sore and tired today. Mostly legs so thank goodness all they needed to do today was be dead weight. But this workout still felt hard after the push press anyway. Push press went great! 128 is a PR and I did it x 2 at tempo. The eccentric pull ups got tough on the last 2 sets. And boy did I fight for each jumping muscle up press out today. The rows were a struggle at 93 this week so I went down. Skin the cats and mobility were good. To bed after some Compex time and looking forward to a rest day. Thanks!
Workout:
A. Push press @31x1; 2-3x6; rest 2 min
103x3
108x3
113x3
118x3
123x3
128x2 (128 x 1 is a 5# push press PR)
B. Eccentric only weighted pull ups @41a1; 2.2.2x6; rest 30 sec/rest 90 seconds
20, 26, 26, 26, 20, 20
C1. Jumping muscle ups; 5 reps x5; rest 1 min
5x5
C2. Bent over barbell rows; 6-8x5; rest 1 min
93x6
83x7
83x8
83x8
83x8
D. Skin the cats; 2 slow controlled reps x6; rest 2 min
2 x 6
+
mobility work 20-30 min
done
Body is so sore and tired today. Mostly legs so thank goodness all they needed to do today was be dead weight. But this workout still felt hard after the push press anyway. Push press went great! 128 is a PR and I did it x 2 at tempo. The eccentric pull ups got tough on the last 2 sets. And boy did I fight for each jumping muscle up press out today. The rows were a struggle at 93 this week so I went down. Skin the cats and mobility were good. To bed after some Compex time and looking forward to a rest day. Thanks!
Saturday, April 2, 2016
April 2, 2016
Daily score: 6 (sore glutes, hami's, quads...everything that moves)
Workout:
2 hours oly lifting clinic with Glen Pendlay
This was such a good time. I am so glad I went. To get right to the exciting part, I PR'd my snatch at 118. And it was a perfect rep...as perfect as my reps get anyway. The ticket was: after watching me fail and hit some heavy reps he told me to back off the weight and move my grip in an inch on each side in order to try and get my elbows (which were the reason I was failing reps - they were wobbly) into a more stable position. It felt weird at first and effected my pull a little bit but I adjusted and did start feeling way more stable in the catch and worked up to 118 and hit it super solid. So...as you can tell I was excited and it was a productive time. My legs were pretty shot to do anything exciting on the clean. He said my form looked great for the clean just need to get stronger legs and he thought my jerk form was good too. Nice guy that Pendlay, lol. I also feel like lifting helped work out some of my soreness and I should be ready to go tomorrow. Ciao!
Workout:
2 hours oly lifting clinic with Glen Pendlay
This was such a good time. I am so glad I went. To get right to the exciting part, I PR'd my snatch at 118. And it was a perfect rep...as perfect as my reps get anyway. The ticket was: after watching me fail and hit some heavy reps he told me to back off the weight and move my grip in an inch on each side in order to try and get my elbows (which were the reason I was failing reps - they were wobbly) into a more stable position. It felt weird at first and effected my pull a little bit but I adjusted and did start feeling way more stable in the catch and worked up to 118 and hit it super solid. So...as you can tell I was excited and it was a productive time. My legs were pretty shot to do anything exciting on the clean. He said my form looked great for the clean just need to get stronger legs and he thought my jerk form was good too. Nice guy that Pendlay, lol. I also feel like lifting helped work out some of my soreness and I should be ready to go tomorrow. Ciao!
Friday, April 1, 2016
April 1, 2016
Daily score: 8
Workout:
A. Squat snatch; 15 singles @80% 1rm; rest 45 seconds
15 at 90#
B. Front squat; 50 reps for time @75% 1rm
at 115# = 5:31 (10,6,6,6,6,6,5,5)
C. Front rack walking lunges; 20 steps x3; rest 2 min
95 x 20
85 x 20
85 x 20
D1. Standing knee extensions; 5 slow controlled reps per side (one leg, maintain stiff back knee, vertical posture) x5; rest as needed
5/side x 5
D2. Single leg RDL; 6-8x5; rest as needed
53# x 6/side
33# x 6/side x 4
+
Row 15 min easy
Done
Snatching felt light and good. Then the whole workout pretty much happened with the front squats. That was hard. And I gave my best. Legs were shaking at the end and nearly immediately sore! It was very difficult to get 20 lunges at 95# after the squats. I went down in weight and it was still hard. The D series was fine as was the rowing. I am currently just out of an epsom salt bath and hooked up to my Compex hoping to avoid some of the soreness I see in my future. Thanks!
Workout:
A. Squat snatch; 15 singles @80% 1rm; rest 45 seconds
15 at 90#
B. Front squat; 50 reps for time @75% 1rm
at 115# = 5:31 (10,6,6,6,6,6,5,5)
C. Front rack walking lunges; 20 steps x3; rest 2 min
95 x 20
85 x 20
85 x 20
D1. Standing knee extensions; 5 slow controlled reps per side (one leg, maintain stiff back knee, vertical posture) x5; rest as needed
5/side x 5
D2. Single leg RDL; 6-8x5; rest as needed
53# x 6/side
33# x 6/side x 4
+
Row 15 min easy
Done
Snatching felt light and good. Then the whole workout pretty much happened with the front squats. That was hard. And I gave my best. Legs were shaking at the end and nearly immediately sore! It was very difficult to get 20 lunges at 95# after the squats. I went down in weight and it was still hard. The D series was fine as was the rowing. I am currently just out of an epsom salt bath and hooked up to my Compex hoping to avoid some of the soreness I see in my future. Thanks!
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