October 6, 2016

Daily score: 5 so sore

Workout:

A. Squat snatch x1/hang squat snatch x1/OHS x3; rest 1 min x7 sets
(light/moderate load)

63, 68, 73, 78, 78, 78, 78

B. False grip weighted (5-10# weighted vest) ring to chest hold; amsap
x4; rest 90 seconds


20, 20, 17, 13 (all with 5#)

C. False grip ring rows; 10 reps x4; rest 2 min


10 x 4

D. Shoulder extension plank hold; 20 seconds x4; rest 1:40


20 x 4

E1. Leverage assisted ring plank hold with small circles; 5 slow
controlled circles in both directions x3; rest 30 sec


x 3

E2. Externally rotated parallete slide in-outs; 5 reps x3; rest 30 sec
-  https://www.instagram.com/p/BJlQ-GVh6K4/?taken-by=theskillwod


5 x 3

E3. Hollow body holds; 30 seconds x3; rest 30 sec

30 x 3

So ridiculously sore.  Snatching felt stiff and wobbly, mostly the OHS.  Everything else went well.  Took an epsom salt bath and went to bed early.  Thanks!

October 4, 2016

Daily score: 7 (still tired and confused from time change)

Workout:

Class- hatch squats

BS:
113x5
133x5
138x2
148x3
173x1

FS:
93x5
108x4
118x4
123x4

+
10 min amrap of Cindy
7 rounds + 5+10+2

I have to admit I was scared to squat after having that last back pain episode :/.  So I was super conscientious about keeping my core/back tight.  I think it went well.  The rep at 173 was a struggle as was the last set of front squats.  Cindy went fine, did all butterfly and went slow and controlled on the squats making sure I didn't bounce at all.  Here's hoping I am not too sore to move tomorrow! Thanks!

October 3, 2016

Daily score: 8

Workout:

Airdyne 15 min @easy pace

 Around 120 cals

Row 15 min @easy pace

 3300 m

+
mobility work 30-45 min

done

Other than being jet lagged feeling good and great to be back moving in the gym.  Thanks!

September 16, 2016

Daily score: 6

Workout:

A. Power snatch clusters; 1.1.1.1.1x3; rest 10 sec/rest 2 min (80% 1rm)
B. Strict ring pull ups in hollow body position; accumulate 30 reps
not for time in sets of 2

30

C1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec

30 x 5

C2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns


30 x 5

D1. Side plank overarch; 10 reps x5; rest 1 min


10 x 5


D2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min

3 x 5

+
Row 15 min easy


I tried to warm up to snatch but was still guarding my back a lot so decided not to continue.  It really just feels like recovering pulled muscles on just the right side of the back.  I did the rest of the workout except for the row.  Everything else went well.  Danced a bunch at a wedding last night and feeling just fine this morning.  Plan to swim today and tomorrow off since I work.  Thanks!

September 13, 2016

Daily score: 7

Workout:

Class workout
Hatch squats
Back squats:
108x8
113x8
133x6
138x6

Front squats:
103x5
108x5
118x5
123x5

+
7 min amrap
7 power snatch 35#
15 hanging knee raises
30 double unders

4 rounds + 7+15+10

Well...this all seemed to go well until an hour or so after as my low back developed quite a bit of pain.  By bedtime I was wishing I had some med to take because I couldn't get comfortable.  I am writing this the next day and still not better.  Hard to flex at the hips, sit, twist.  Not quite the same as last time because hips feel fine.  It's all low back.  Back to the workout...the two sets of 6 back squats were heavy but I felt okay.  Of note- one of the coaches did tell me to work on not bouncing in the bottom and losing tension, he said I was not keeping low back tension on the heavier sets.  Of course I was trying to but just not hitting the target I guess.  Front squats were better for that since they were lighter.  But really back felt fine...tired like normal after squating but nothing bad.  Wod went well, I got nearly three rounds of he DU's unbroken.  There was a wod option with t2b, I tried a few and they were a 'no-go' for my right shoulder...painful.   Just to be clear, shoulder is fine just not when doing t2b :).  Thanks...will keep you posted on the back.  I may swim today.

September 12, 2016

Daily score: 6 (tired, I think night shifts caught up with me)

Workout:

A. Hollow body position strict pull ups; accumulate 45 reps not for time


45

B. Shoulder stand on parallete tech work 10 min


8 approx 15-20 sec holds, shoulder stand

C. Externally rotated parallete inside-out slide reps; 5 reps x6; rest
90 seconds


5x6

D. False grip ring to chest hold; amsap x6; rest 90 seconds


17, 20, 19, 21, 17, 15

E. False grip ring rows; 5 reps x5; rest 1 min


5x5

F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec


30x5

F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns


30x5

G1. Side plank overarch; 10 reps x5; rest 1 min


10x5

G2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min

3x5

This is a tough workout.  It always takes a lot of focus.  Pull ups I am still doing in set of 2 and 3 in order to maintain the hollow body...keeping the lower back from arching at the bottom is really challenging.  Shoulder stand was about the same as last week.  In and out are hard but doable.  I struggled with the false grip holds but then again they always feel like some of the longest seconds of my life.  Rows were easy, F and G series went well.  Thanks!

September 11, 2016

Daily score: 7

Workout:

60-90 minute hike

Done

This was perfect after working a couple nights.  My dog enjoyed it too.  Thanks!