Daily score: 7
Workout:
A. Snatch pulls; 3, 3, 2, 2; rest 2 min
128x3x2
133x2x2
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x3/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x3; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x3; rest 1 min
Done x 3
C. False grip ring to chest hold; amsap x6; rest 90 sec
25,24,19,25,18,22
D1. Assisted german hang; 30 seconds x4; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x4; rest 90 sec
Done x 4
E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x6; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)
5x6
Not much to say on this one...it all went well and I am feeling good. The B series is hard but no cramping this week! Thanks!
Friday, November 11, 2016
Tuesday, November 8, 2016
November 8, 2016
Daily score: 6 (sore traps, butt)
Workout:
A1. Assisted german hangs; 20 secodns x4; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x4; rest 1:40
Done x 4
B. Externally rotated parallete slide in and outs; 6 reps x6 rest 1 min
6x6
C. TnG push jerk with DBs; 20 reps x3; rest 90 sec (stick the landing
position every rep)
20# DBs x 20 x 3
+
Row 500m @2k pr pace
Row 150m @max effort
rest 4 min
x3
2:36
2:36
2:36
Traps and neck muscles super sore today...
A series felt great. I love the German hang stretch. B is hard and I feel my abs shoulders working and lats sometimes nearly cramp at the insertion on the ribs. It's satisfying though to feel how much stronger I have gotten on them though. Push jerks had my arms burning at the end but yet still seemed light even though the last few reps felt wobbly...I focused mostly on form, TnG, and sticking the landing. Rowing was surprisingly more painful of an exercise than it looks on paper. At least I was consistent! Thanks!
Workout:
A1. Assisted german hangs; 20 secodns x4; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x4; rest 1:40
Done x 4
B. Externally rotated parallete slide in and outs; 6 reps x6 rest 1 min
6x6
C. TnG push jerk with DBs; 20 reps x3; rest 90 sec (stick the landing
position every rep)
20# DBs x 20 x 3
+
Row 500m @2k pr pace
Row 150m @max effort
rest 4 min
x3
2:36
2:36
2:36
Traps and neck muscles super sore today...
A series felt great. I love the German hang stretch. B is hard and I feel my abs shoulders working and lats sometimes nearly cramp at the insertion on the ribs. It's satisfying though to feel how much stronger I have gotten on them though. Push jerks had my arms burning at the end but yet still seemed light even though the last few reps felt wobbly...I focused mostly on form, TnG, and sticking the landing. Rowing was surprisingly more painful of an exercise than it looks on paper. At least I was consistent! Thanks!
Monday, November 7, 2016
November 7, 2016
Daily score: 7 (sore legs/butt)
Workout:
I did class today because they were doing hatch today instead of tomorrow, so switched the days around.
BS:
108x5
128x5
138x5
138x5
FS:
108x5
113x5
123x5
+
10 mins of Cindy:
5 pull ups
10 hand release push ups
15 air squats
7 rounds plus 15
Everything felt great! Push ups got old during the wod. Thanks!
Workout:
I did class today because they were doing hatch today instead of tomorrow, so switched the days around.
BS:
108x5
128x5
138x5
138x5
FS:
108x5
113x5
123x5
+
10 mins of Cindy:
5 pull ups
10 hand release push ups
15 air squats
7 rounds plus 15
Everything felt great! Push ups got old during the wod. Thanks!
Sunday, November 6, 2016
November 6, 2016
Daily score: 8
Workout:
A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x4/side; rest 90 sec bw sides
30# x 6/leg x 4
B. Single leg 6" elevated straight leg hip extension holds; 20 secodns
x4/side; rest 40 sec
15-20 sec x 4/side
C. DB power snatch; 10 alt'ing reps x4; rest 1 min
40x10
50x10x3
D. DB rotational twists; 20 reps x3; rest 2 min
10# x 20 x 3
+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x8 sets
Done
+
airydne 15 min easy cool down
Done
My body felt great going in to this workout but these were all very challenging for me. I definitely felt the DL's right where the hami inserts below my butt and fought to keep good positions. The hip extension holds we soooo hard and caused cramping in a variety of places...I made it to 20 seconds once on each side the other were closer to 15 and the best I could do. DB snatch was fun. The rotational twists were tough! I did not look like the video, had to slow it down and kept sagging at the hips unintentionally. The rest went fine...I'm sure I will feel my hami's tomorrow. Thanks!
Workout:
A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x4/side; rest 90 sec bw sides
30# x 6/leg x 4
B. Single leg 6" elevated straight leg hip extension holds; 20 secodns
x4/side; rest 40 sec
15-20 sec x 4/side
C. DB power snatch; 10 alt'ing reps x4; rest 1 min
40x10
50x10x3
D. DB rotational twists; 20 reps x3; rest 2 min
10# x 20 x 3
+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x8 sets
Done
+
airydne 15 min easy cool down
Done
My body felt great going in to this workout but these were all very challenging for me. I definitely felt the DL's right where the hami inserts below my butt and fought to keep good positions. The hip extension holds we soooo hard and caused cramping in a variety of places...I made it to 20 seconds once on each side the other were closer to 15 and the best I could do. DB snatch was fun. The rotational twists were tough! I did not look like the video, had to slow it down and kept sagging at the hips unintentionally. The rest went fine...I'm sure I will feel my hami's tomorrow. Thanks!
Friday, November 4, 2016
November 3, 2016
Daily score: 6 (just tired from a busy week)
Workout:
Class
Hatch
BS:
108 x 5
118 x 5
128 x 5
128 x 5
FS:
98 x 5
113 x 5
123 x 5
130 x 5
+
kipping work, banded ice cream makers, weighted strict muscle ups with the ring thing, butterfly work
Squats felt good...130 x 5 FS was heavy but I was able to keep good form. Today was skill day and I wanted to work on my kip/swing while some of the coaches were available to give tips. The feedback I received was that I lose my hollow body, break at the hip, and on CTB I arch my upper back to push my chest to the bar. I tried some swings and push backs with a pull to the hip but either I am not strong enough in the lats or just not coordinated enough to do that and keep a hollow body. I just wanna throw my hips up. I did some weighted strict muscle ups with the harness and worked up to a set of 3 with 15#'s. Thanks!
Workout:
Class
Hatch
BS:
108 x 5
118 x 5
128 x 5
128 x 5
FS:
98 x 5
113 x 5
123 x 5
130 x 5
+
kipping work, banded ice cream makers, weighted strict muscle ups with the ring thing, butterfly work
Squats felt good...130 x 5 FS was heavy but I was able to keep good form. Today was skill day and I wanted to work on my kip/swing while some of the coaches were available to give tips. The feedback I received was that I lose my hollow body, break at the hip, and on CTB I arch my upper back to push my chest to the bar. I tried some swings and push backs with a pull to the hip but either I am not strong enough in the lats or just not coordinated enough to do that and keep a hollow body. I just wanna throw my hips up. I did some weighted strict muscle ups with the harness and worked up to a set of 3 with 15#'s. Thanks!
Wednesday, November 2, 2016
November 2, 2016
Daily score: 7
Workout:
A. Snatch pulls; 3x3; rest 2 min
123x3x3
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x2/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x2; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x2; rest 1 min
Done x 2 rounds
C. False grip ring to chest hold; amsap x5; rest 90 sec
22,20,20,17,17
D1. Assisted german hang; 30 seconds x3; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x3; rest 90 sec
Done x 3 rounds
E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)
5x5
Snatch pulls felt good today...I feel like I could get under that weight. I attached some videos of the B series and E to be sure I'm doing what you intend. The hip thrusts made my right hami feel like it wanted to cramp but it never did (thankfully). The good morning OH rotations were super hard for me! It was hard not to round my back and after the first set I did feel my low back muscles lit up. C and D went well. E just felt weird and even though I was trying to throw it hard it never seem to hit the wall with much force! Thanks!
Workout:
A. Snatch pulls; 3x3; rest 2 min
123x3x3
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x2/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x2; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x2; rest 1 min
Done x 2 rounds
C. False grip ring to chest hold; amsap x5; rest 90 sec
22,20,20,17,17
D1. Assisted german hang; 30 seconds x3; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x3; rest 90 sec
Done x 3 rounds
E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)
5x5
Snatch pulls felt good today...I feel like I could get under that weight. I attached some videos of the B series and E to be sure I'm doing what you intend. The hip thrusts made my right hami feel like it wanted to cramp but it never did (thankfully). The good morning OH rotations were super hard for me! It was hard not to round my back and after the first set I did feel my low back muscles lit up. C and D went well. E just felt weird and even though I was trying to throw it hard it never seem to hit the wall with much force! Thanks!
November 1, 2016
Daily score: 7 (a little sore all over)
Workout:
Class
Hatch
BS:
108 x 5
128 x 3
143 x 2
163 x 2
173 x 1
188 x 1 (5# pr)
FS:
98 x 5
113 x 5
123 x 5
123 x 5
+
12 min amrap:
15 front squat 65#
21 cal row
50 du
3 rounds + 2 FS
Super happy to make some progress on my back squat. Legs had no problem with it but my back did curve on the way up. FS felt heavy after all the back squats. I was happy to do a few sets of 20 du's in the wod and I am breathing better during them, which takes a lot of focus for me. The front squats in the wod had my legs burning. Writing this the next day and my legs are pretty sore. Thanks!
Workout:
Class
Hatch
BS:
108 x 5
128 x 3
143 x 2
163 x 2
173 x 1
188 x 1 (5# pr)
FS:
98 x 5
113 x 5
123 x 5
123 x 5
+
12 min amrap:
15 front squat 65#
21 cal row
50 du
3 rounds + 2 FS
Super happy to make some progress on my back squat. Legs had no problem with it but my back did curve on the way up. FS felt heavy after all the back squats. I was happy to do a few sets of 20 du's in the wod and I am breathing better during them, which takes a lot of focus for me. The front squats in the wod had my legs burning. Writing this the next day and my legs are pretty sore. Thanks!
Subscribe to:
Comments (Atom)