Daily score: 5
Workout:
A. Squat snatch; build to a tough single
100
B. OHS; 3x3; rest 2 min
93, 93, 98
C. Front squat @22x1; 3x3; rest 2 min
103, 113, 113
+
For time:
1k row
100 wall balls
500m row
10 squat clean 135#
26:30 (1k 4:22, wbs 6:38, 500m 2:12, 2:14 to get 1st clean, then: 1:04, 1:26, 2:20, 1:19, 1:03, :58, :52, :48, :40)
+
D1. Single leg RDL; 10-12x4; rest 1 min (ensure good spinal mechanics
as you were cued by the coach)
D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
D3. Standing hip CARs; 2 reps per leg x4; rest 1 min
Done
I don't know what happened today. I do know I really wanted a nap and was having a hard time staying awake at work in the afternoon. But it was a kinda boring day and I was motivated to get to the gym and move. It was crazy how heavy everything felt and how slow I felt. 100 was the best I could put together snatching. I was failing out in front, I think maybe my shoulders were still just tight from the weekend? Who knows...I'm kinda theorizing for answers for why I struggled today when maybe just saying it was an 'off day' is better. OHS felt wobbly. Front squats felt better. I am feeling stronger coming out of the pause. The WOD was fine until the cleans. Well, looking at the time now I see I should have been faster on the WBs too. I failed my first and 4th attempt on the cleans. Each one was a struggle. I basically attempted one every minute or so and it definitely got easier as I got control of my breath. The D series was good. Glad I made it through this one...maybe just because I haven't been sleeping well or didn't eat enough...I am full and tired now. Thanks!
Tuesday, June 14, 2016
Thursday, June 9, 2016
June 9, 2016
Daily score: 7
Workout:
Competition workout:
30 Minute AMRAP (Partners Switch Every 25 Calories)
250 Calorie Row Then…
3 Rounds:
30 Overhead Squat 65 lbs.
30 Toes to Bar
30 Box Jumps Overs 20”
561 reps (back to the rower for 41 cals)
This was a blur. I was completely spent by the end thanks to my relentless partner who never backed off. I rowed first and did 20 of the OHS each round, she did most the t2b and I don't even remember the box jumps. All I know is when they said get back on the rower I was shocked and nearly died rowing again! But it was fun and I am so glad I went into it rested. I was spent after so did not do anything extra. Just ate :). Thanks!
Workout:
Competition workout:
30 Minute AMRAP (Partners Switch Every 25 Calories)
250 Calorie Row Then…
3 Rounds:
30 Overhead Squat 65 lbs.
30 Toes to Bar
30 Box Jumps Overs 20”
561 reps (back to the rower for 41 cals)
This was a blur. I was completely spent by the end thanks to my relentless partner who never backed off. I rowed first and did 20 of the OHS each round, she did most the t2b and I don't even remember the box jumps. All I know is when they said get back on the rower I was shocked and nearly died rowing again! But it was fun and I am so glad I went into it rested. I was spent after so did not do anything extra. Just ate :). Thanks!
Tuesday, June 7, 2016
June 7, 2016
Daily score: 6 (sore shoulders)
Workout:
A. Squat snatch; 10 singles @77-88% 1rm; rest 90 seconds
88# x 10
B. Front squat; 3, 2, 1; rest 2 min
138,143,153
C. Clean grip 3" deficit deadlift @31x1; 2-3x5; rest 2 min
153x3
163x3
173x3
183x3
193x3
D1. Single leg good mornings; 10-12x4; rest 1 min
10/leg x 4
D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
4/leg x 4
D3. Standing hip CARs; 2 reps per leg x4; rest 1 min
2/side x 4
+
For time:
15 squat clean 135#
30 cals assault bike
45 wall balls
18:12 (13:08 cleans, 2:17 bike)
Very satisfying workout. Took awhile and was hot but I feel good about all of it, like progress is being made. I stayed on the light side in the snatches because my shoulders are still so sore, focused on technique. Front squats felt solid, keeping low back tight, but upper back does give at the heavier weights. DL's went well, no pain in the hip/butt which is awesome. 'D' series took a lot of concentration. The coach crituqued my single leg DLs and suggested I do them unloaded and beside the wall allowing the up leg to go back but keeping the hips level. She said the way I was doing them with the knees together and 15# bar I was rounding my back and I have to admit I think I was. The WOD was super satisfying because I didn't fail any of the 135 reps (which is 95% my 1rm squat clean). I know they took me awhile and they were each a struggle but I know they are way improved. I am learning that the key is catching over my center of gravity (not out front) and mostly tension in my back/core in the bottom. I wanna even say some of the last ones were my best. It made me happy. Also...I am decidedly less afraid of wall balls after doing Karen with you. I think I realized I had been being a bit of a baby and now I have a better self talk about them. I did 22, 13,10. Some of the time in the WOD was transitions...class was going on and I had to be pretty spread out. Thanks!
Workout:
A. Squat snatch; 10 singles @77-88% 1rm; rest 90 seconds
88# x 10
B. Front squat; 3, 2, 1; rest 2 min
138,143,153
C. Clean grip 3" deficit deadlift @31x1; 2-3x5; rest 2 min
153x3
163x3
173x3
183x3
193x3
D1. Single leg good mornings; 10-12x4; rest 1 min
10/leg x 4
D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
4/leg x 4
D3. Standing hip CARs; 2 reps per leg x4; rest 1 min
2/side x 4
+
For time:
15 squat clean 135#
30 cals assault bike
45 wall balls
18:12 (13:08 cleans, 2:17 bike)
Very satisfying workout. Took awhile and was hot but I feel good about all of it, like progress is being made. I stayed on the light side in the snatches because my shoulders are still so sore, focused on technique. Front squats felt solid, keeping low back tight, but upper back does give at the heavier weights. DL's went well, no pain in the hip/butt which is awesome. 'D' series took a lot of concentration. The coach crituqued my single leg DLs and suggested I do them unloaded and beside the wall allowing the up leg to go back but keeping the hips level. She said the way I was doing them with the knees together and 15# bar I was rounding my back and I have to admit I think I was. The WOD was super satisfying because I didn't fail any of the 135 reps (which is 95% my 1rm squat clean). I know they took me awhile and they were each a struggle but I know they are way improved. I am learning that the key is catching over my center of gravity (not out front) and mostly tension in my back/core in the bottom. I wanna even say some of the last ones were my best. It made me happy. Also...I am decidedly less afraid of wall balls after doing Karen with you. I think I realized I had been being a bit of a baby and now I have a better self talk about them. I did 22, 13,10. Some of the time in the WOD was transitions...class was going on and I had to be pretty spread out. Thanks!
Sunday, June 5, 2016
June 5, 2016
Daily score: 6 (sore upper body)
Workout:
Repeated Everyday Warrior WOD
15 min AMRAP
100 Double Unders
30 Snatches 45lbs
80 Double Unders
25 Snatches 75lbs
60 Double Unders
20 Snatches 95 lbs
40 Double Unders
15 Snatches 115 lbs
20 Double Unders
AMRAP Snatches @ 135 lbs
355 reps, made it through the 40 DU's
Legs felt great this morning, no soreness. Upper body was sore, mostly shoulders and neck I think from biking. I did a thorough warm up. So glad we repeated this...I learned a lot about myself and how to approach heavier lifts under pressure. Last time I was pumped and excited and nervous and in a hurry and below all of that I had a low level lack of confidence with the 95#'s...like I let myself think it was too heavy to hit 20 times. This time I stayed calm and focused and didn't leave any room in my head for missing a weight I know I can hit any day of the week. I didn't look at the clock. I just did one rep, took a few deep breaths, tightened my belt and hit another, all the way until 13 reps. Then Amy alternated with me. So she did 4 and I did 16 and we didn't miss any! I had about 2 minutes to get 115 and my only regret is I should have rested until the last 30 seconds rather than trying it right away. I tried 3 times, my first was the closest. Got under it fine but shoulders were giving out. Great experience though and now I get a day of rest!
Workout:
Repeated Everyday Warrior WOD
15 min AMRAP
100 Double Unders
30 Snatches 45lbs
80 Double Unders
25 Snatches 75lbs
60 Double Unders
20 Snatches 95 lbs
40 Double Unders
15 Snatches 115 lbs
20 Double Unders
AMRAP Snatches @ 135 lbs
355 reps, made it through the 40 DU's
Legs felt great this morning, no soreness. Upper body was sore, mostly shoulders and neck I think from biking. I did a thorough warm up. So glad we repeated this...I learned a lot about myself and how to approach heavier lifts under pressure. Last time I was pumped and excited and nervous and in a hurry and below all of that I had a low level lack of confidence with the 95#'s...like I let myself think it was too heavy to hit 20 times. This time I stayed calm and focused and didn't leave any room in my head for missing a weight I know I can hit any day of the week. I didn't look at the clock. I just did one rep, took a few deep breaths, tightened my belt and hit another, all the way until 13 reps. Then Amy alternated with me. So she did 4 and I did 16 and we didn't miss any! I had about 2 minutes to get 115 and my only regret is I should have rested until the last 30 seconds rather than trying it right away. I tried 3 times, my first was the closest. Got under it fine but shoulders were giving out. Great experience though and now I get a day of rest!
Saturday, June 4, 2016
June 4, 2016
Daily score: 7
Workout:
Outdoor day-
30 miles road bike ride
Gym-
A. Split jerk; 7 singles @80% 1rm; rest 90 seconds
128 x 7
B1. Strict pull ups; amrap unbroken x5; rest 1min
6,4,4,4,4
B2. Negative ring dips; 5 slow controlled reps x5; rest 2 min
5x5
C1. CTB pull ups; 10 reps x4; rest 1 min
10x4
C2. ring support hold; 10 seconds in bottom position + 10 seconds in
top position x4; rest 2 min
10/10 x 4
+
4 rounds for time:
10 hand release push ups
10 TTB
10 S2O 75#
10:49
I had to do my outdoor stuff this am AND workout d/t my dad's availability and the gym schedule...I really wanted to ride with my dad. We got up early to beat the heat and had such a nice time. It was a flat pretty easy 2 hour/30 mile ride. Other than my butt being sore I felt great, it loosened up my legs quite a bit. I went from that to the gym. This gym workout was fun. My abs have been sore all week and I felt them on the strict pull ups. Super happy that I even still have C2B since I haven't done them in forever. They were all over the place and all look a little different, so plenty of room for improvement. I did sets of 2-4. Ring support holds were hard! Especially in the bottom position. The wod was a fun one...I was surprised how the push ups fatigued. Happy with shoulders holding up for the T2B, did sets of 2-3. I had to break up the S2O on the last two rounds. Then I was hungry :). Thanks!
Workout:
Outdoor day-
30 miles road bike ride
Gym-
A. Split jerk; 7 singles @80% 1rm; rest 90 seconds
128 x 7
B1. Strict pull ups; amrap unbroken x5; rest 1min
6,4,4,4,4
B2. Negative ring dips; 5 slow controlled reps x5; rest 2 min
5x5
C1. CTB pull ups; 10 reps x4; rest 1 min
10x4
C2. ring support hold; 10 seconds in bottom position + 10 seconds in
top position x4; rest 2 min
10/10 x 4
+
4 rounds for time:
10 hand release push ups
10 TTB
10 S2O 75#
10:49
I had to do my outdoor stuff this am AND workout d/t my dad's availability and the gym schedule...I really wanted to ride with my dad. We got up early to beat the heat and had such a nice time. It was a flat pretty easy 2 hour/30 mile ride. Other than my butt being sore I felt great, it loosened up my legs quite a bit. I went from that to the gym. This gym workout was fun. My abs have been sore all week and I felt them on the strict pull ups. Super happy that I even still have C2B since I haven't done them in forever. They were all over the place and all look a little different, so plenty of room for improvement. I did sets of 2-4. Ring support holds were hard! Especially in the bottom position. The wod was a fun one...I was surprised how the push ups fatigued. Happy with shoulders holding up for the T2B, did sets of 2-3. I had to break up the S2O on the last two rounds. Then I was hungry :). Thanks!
June 3, 2016
Daily score: 6 (sore)
Workout:
competition workout:
15 min AMRAP
100 Double Unders
30 Snatches 45lbs
80 Double Unders
25 Snatches 75lbs
60 Double Unders
20 Snatches 95 lbs
40 Double Unders
15 Snatches 115 lbs
20 Double Unders
AMRAP Snatches @ 135 lbs
Got 17 of the 95# snatches
I warmed up for a loooong time because I was still sore this morning. This workout didn't hurt too bad. My partner did all the DU's and I did 10 of the 45# snatches and 16 of the 75# snatches and 15 of the 95# snatches. We are thinking about repeating it tomorrow because we were so close to breaking through the set of 20. I had 4-5 fails that were just dumb because I was excited and rushing and Amy failed a rep too. Also, we felt pretty okay after. Later this day I went stand up paddle boarding for an hour. Felt good to be outside. I definitely feel my abs when I paddle board too. Thanks!
Workout:
competition workout:
15 min AMRAP
100 Double Unders
30 Snatches 45lbs
80 Double Unders
25 Snatches 75lbs
60 Double Unders
20 Snatches 95 lbs
40 Double Unders
15 Snatches 115 lbs
20 Double Unders
AMRAP Snatches @ 135 lbs
Got 17 of the 95# snatches
I warmed up for a loooong time because I was still sore this morning. This workout didn't hurt too bad. My partner did all the DU's and I did 10 of the 45# snatches and 16 of the 75# snatches and 15 of the 95# snatches. We are thinking about repeating it tomorrow because we were so close to breaking through the set of 20. I had 4-5 fails that were just dumb because I was excited and rushing and Amy failed a rep too. Also, we felt pretty okay after. Later this day I went stand up paddle boarding for an hour. Felt good to be outside. I definitely feel my abs when I paddle board too. Thanks!
Wednesday, June 1, 2016
June 1, 2016
Daily score: 5 (sore, so sore, everywhere...and late getting outta work to gym)
Workout:
A1. Negative weighted pull ups @41a1; 2-3x5; rest 1 min
25x3
20x3
20x3
22.5x3
22.5x3
A2. Negative hspu; accumulate 5 slow controlled reps x5; rest 2 min
5x5
B1. Bench press; 10 sets of 3 @83% 1rm; rest 90 sec
103
93
93
93
98x6 sets
B2. Bent over barbell rows; 3-5x10; rest 90 seconds
83x5x10 sets
C. TTB; 15 reps x3; rest 90 seconds
15x3
D1. Side plank; 30 seocnds x4/side; rest 30 sec
30/arm x 4
D2. Hollow body hold; 30 seconds x4; rest 30 sec
15-20 sec x 4
D3. Arch body reps; 10 reps + 10 sec isometric hold x4; rest 90 seconds
10+10 x 4
+
For time:
Row 1k
50 burpees
8:40 (4:12 row)
So sore. Nothing in a bad way though. 'A' series went well. 'B' was sad because 103 felt nearly too heavy by 3 and I didn't have a spot so I had to back off. What I did was tough as it was, right arm lags behind the left. TTB, I did sets of 2-3 and was just happy I could do them and no shoulder pain. 'D' series hurt. That was my best on the hollow body, right abs kept trying to cramp. The the gym closed. They shut doors shortly after class...not that I blame them...and it was late. But sooooo frustrating. So I had to pack up, get cold, pick up my dog, drive home and do the wod at home. Which is a blessing I guess...that have a home gym. But this just re-ignites my desire to build my own 'home' that is a gym I never have to leave. Anyway, I didn't bail on the WOD because I didn't need another reason to beat up on myself today and I was hoping it would help work the soreness out. Row sucked but burpees were satisfying. Glad I did it. The burn felt good. Now off to eat! Thanks!
Workout:
A1. Negative weighted pull ups @41a1; 2-3x5; rest 1 min
25x3
20x3
20x3
22.5x3
22.5x3
A2. Negative hspu; accumulate 5 slow controlled reps x5; rest 2 min
5x5
B1. Bench press; 10 sets of 3 @83% 1rm; rest 90 sec
103
93
93
93
98x6 sets
B2. Bent over barbell rows; 3-5x10; rest 90 seconds
83x5x10 sets
C. TTB; 15 reps x3; rest 90 seconds
15x3
D1. Side plank; 30 seocnds x4/side; rest 30 sec
30/arm x 4
D2. Hollow body hold; 30 seconds x4; rest 30 sec
15-20 sec x 4
D3. Arch body reps; 10 reps + 10 sec isometric hold x4; rest 90 seconds
10+10 x 4
+
For time:
Row 1k
50 burpees
8:40 (4:12 row)
So sore. Nothing in a bad way though. 'A' series went well. 'B' was sad because 103 felt nearly too heavy by 3 and I didn't have a spot so I had to back off. What I did was tough as it was, right arm lags behind the left. TTB, I did sets of 2-3 and was just happy I could do them and no shoulder pain. 'D' series hurt. That was my best on the hollow body, right abs kept trying to cramp. The the gym closed. They shut doors shortly after class...not that I blame them...and it was late. But sooooo frustrating. So I had to pack up, get cold, pick up my dog, drive home and do the wod at home. Which is a blessing I guess...that have a home gym. But this just re-ignites my desire to build my own 'home' that is a gym I never have to leave. Anyway, I didn't bail on the WOD because I didn't need another reason to beat up on myself today and I was hoping it would help work the soreness out. Row sucked but burpees were satisfying. Glad I did it. The burn felt good. Now off to eat! Thanks!
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