Daily score: 7
Workout:
A. Split stance rear foot elevated barbell deadlifts; 6 reps @3030
x3/side; rest 90 sec bw sides
53# for all
B. Single leg back extensions; 6 reps with 2 sec hold at the top of
each rep x3/side; rest 1 min bw sides
6x3
C. Sumo stance seated good mornings @4020; 90 seconds continuous work
x3; rest 90 sec (light and perfect positions)
33# bar x 3
+
Assault bike 10 min for max calories
133
+
assault bike 15 min easy cool down
Done (also 133 calories :))
I didn't feel well yesterday so I rested and did this today...I think I can still fit all the workouts in this week so I didn't skip it. It was a fun one...unexpectedly challenging things. DLs were hard, I did split stance and elevated the back leg, wow do they burn in the hips/glutes. Same for the single leg back extensions, but hami's. The back extensions also make me nauseated! I had to use the minute of rest just to try and not feel green. The seated sumo good mornings were crazy! Totally targeted my lateral glutes and hips...I swear I am already sore. AD went fine. Thanks!
Monday, November 21, 2016
Saturday, November 19, 2016
November 18, 2016
Daily score: 7
Workout:
Participated in 'Friday night lights' for the last wod of the everyday warrior competition. Basically 3 heats and some hoopla.
"Brittany"
9 squat clean 125
28 T2B
14 thruster 95
30 calorie row
9:15
Gave my all and fell off the rower after with my legs feeling huge and wobbly. T2B probably took most of the time, I had to do singles after about 14 or so. The row hurt but I had a lot of people cheering me on which kept me from dogging it ;). Glad it's done and I made it through Rx!
Workout:
Participated in 'Friday night lights' for the last wod of the everyday warrior competition. Basically 3 heats and some hoopla.
"Brittany"
9 squat clean 125
28 T2B
14 thruster 95
30 calorie row
9:15
Gave my all and fell off the rower after with my legs feeling huge and wobbly. T2B probably took most of the time, I had to do singles after about 14 or so. The row hurt but I had a lot of people cheering me on which kept me from dogging it ;). Glad it's done and I made it through Rx!
Thursday, November 17, 2016
November 17, 2016
Daily score: 6 (sore neck, traps)
Workout:
A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 6
min @moderate load
75x3,80x2,85x1
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x4/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x4; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x4; rest 1 min
Done
C. False grip ring rows; amrap unbroken @2010 x4; rest 90 seconds
15,15,13,13
D. Muscle up transitional skill work - 10 min
Done
E1. Assisted german hang; 30 seconds x4; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x4; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x4; rest 90 sec
Done
Traps still sore, been that way most of the week. Snatching felt good. 'B' series still hard, no cramping. The OH rotations are just so hard by the 7th rep! Everything else went well. Thanks!
Workout:
A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 6
min @moderate load
75x3,80x2,85x1
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x4/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x4; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x4; rest 1 min
Done
C. False grip ring rows; amrap unbroken @2010 x4; rest 90 seconds
15,15,13,13
D. Muscle up transitional skill work - 10 min
Done
E1. Assisted german hang; 30 seconds x4; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x4; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x4; rest 90 sec
Done
Traps still sore, been that way most of the week. Snatching felt good. 'B' series still hard, no cramping. The OH rotations are just so hard by the 7th rep! Everything else went well. Thanks!
Tuesday, November 15, 2016
November 15, 2016
Daily score: 7 (sore triceps)
Workout:
Class- everyday warrior workout part A
4 rounds:
5 Front squat 115
5 pull ups
5 hang cleans 115
10 hand release push ups
5 push jerks 115
15 air squats
16:55
I don't think it helped that my triceps were sore going in to this but I think the result would have been the same. It was hard and heavy. I did all the bar work unbroken other than the push jerks. And the last set of push jerks was ugly and sloppy, I failed about 3 throughout the whole thing. Everything else was just a grind. So glad this one is done. Thanks!
Workout:
Class- everyday warrior workout part A
4 rounds:
5 Front squat 115
5 pull ups
5 hang cleans 115
10 hand release push ups
5 push jerks 115
15 air squats
16:55
I don't think it helped that my triceps were sore going in to this but I think the result would have been the same. It was hard and heavy. I did all the bar work unbroken other than the push jerks. And the last set of push jerks was ugly and sloppy, I failed about 3 throughout the whole thing. Everything else was just a grind. So glad this one is done. Thanks!
Monday, November 14, 2016
November 14, 2016
Daily score: 6
Workout:
A1. Assisted german hangs; 20 secodns x5; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x4; rest 2 min (knees together and as high
as you can get them)
31, 25, 31, 31
+
EMOM 10 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
5,6,5,6,4,6,4,6,4,6
+
EMOM 10 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
8,10,6,10,6,10,7,10,7,10
+
Assault bike 2 min @150 watts
rest 1 min
assault bike 2 min @150 watts
rest 1 min
Assault bike 2 min @175 watts
rest 1 min
assault bike 2 min @175 watts
rest 1 min
...etc increasing by 25 watts every 2 sets until failure
I made it through two set at 225
This was a satisfying/challenging workout. 'A' was nice start, good stretches. B was tough on both the abs and shoulders. I tried to keep the pull ups hollow body on the first emom, dips were easy. CTB need some work, it was good to practice, I did a couple sets of 3 but mostly doubles and singles. By the assault bike I was tired...I maybe could have made it through 250 but I had to run to work...Thanks!
Workout:
A1. Assisted german hangs; 20 secodns x5; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x4; rest 2 min (knees together and as high
as you can get them)
31, 25, 31, 31
+
EMOM 10 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
5,6,5,6,4,6,4,6,4,6
+
EMOM 10 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
8,10,6,10,6,10,7,10,7,10
+
Assault bike 2 min @150 watts
rest 1 min
assault bike 2 min @150 watts
rest 1 min
Assault bike 2 min @175 watts
rest 1 min
assault bike 2 min @175 watts
rest 1 min
...etc increasing by 25 watts every 2 sets until failure
I made it through two set at 225
This was a satisfying/challenging workout. 'A' was nice start, good stretches. B was tough on both the abs and shoulders. I tried to keep the pull ups hollow body on the first emom, dips were easy. CTB need some work, it was good to practice, I did a couple sets of 3 but mostly doubles and singles. By the assault bike I was tired...I maybe could have made it through 250 but I had to run to work...Thanks!
November 13, 2016
Daily score: 6
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 x5/side; rest 90 sec bw sides
30 x 5
B. Single leg sorensen hold; 20 seconds x4; rest 40 sec bw sides
20 x 4
C. DB power snatch; 10 alt'ing reps x5; rest 1 min
40, 45, 45, 50, 50
D. DB rotational twists; 20 reps x4; rest 2 min
10x3, 15x1
+
Prowler pushes;
25y @bodyweight @100% effort
rest 2 min
x10 sets
(rest 4 min bw sets 5/6)
Pushed outside decreased wt to 110
+
airydne 15 min easy cool down
Done
This was a tough workout! 'A' went well. B was quite challenging, I just barely made it to 20 seconds each time. I started a little lighter on the power snatches because my right shoulder was feeling sore, but it held up just fine. I improved some on the twists so added some weight. They were cleaning the gym so I couldn't use the turf to push the prowler, had to take it outside on the uneven pavement. What a difference! That set of 10 pushes was like going to battle with the damn thing. I actually was angry at it the whole time lol. I saw a movie after this and it literally hurt to sit on my butt. So 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 x5/side; rest 90 sec bw sides
30 x 5
B. Single leg sorensen hold; 20 seconds x4; rest 40 sec bw sides
20 x 4
C. DB power snatch; 10 alt'ing reps x5; rest 1 min
40, 45, 45, 50, 50
D. DB rotational twists; 20 reps x4; rest 2 min
10x3, 15x1
+
Prowler pushes;
25y @bodyweight @100% effort
rest 2 min
x10 sets
(rest 4 min bw sets 5/6)
Pushed outside decreased wt to 110
+
airydne 15 min easy cool down
Done
This was a tough workout! 'A' went well. B was quite challenging, I just barely made it to 20 seconds each time. I started a little lighter on the power snatches because my right shoulder was feeling sore, but it held up just fine. I improved some on the twists so added some weight. They were cleaning the gym so I couldn't use the turf to push the prowler, had to take it outside on the uneven pavement. What a difference! That set of 10 pushes was like going to battle with the damn thing. I actually was angry at it the whole time lol. I saw a movie after this and it literally hurt to sit on my butt. So thanks!
Saturday, November 12, 2016
November 11, 2016
Daily score: 6
Workout:
Class, last day of hatch squats
BS:
108x5
128x5
138x5
138x5
FS:
98x5
113x5
123x5
+
Everyday warrior competition workout #3:
15 mins to hit a 1rm snatch and clean and jerk
Snatch: 115
Clean and jerk: 150 (5# pr)
Squats went well. Wod was fun...always a good time to get to go for a 1rm. I nearly had 120 on the snatch...so close...I get under it just fine but can't seem to get it stable enough to stand it up. I can also get under 155 on the clean but get stuck in the bottom...the 150 jerk was not hard. Thanks!
Workout:
Class, last day of hatch squats
BS:
108x5
128x5
138x5
138x5
FS:
98x5
113x5
123x5
+
Everyday warrior competition workout #3:
15 mins to hit a 1rm snatch and clean and jerk
Snatch: 115
Clean and jerk: 150 (5# pr)
Squats went well. Wod was fun...always a good time to get to go for a 1rm. I nearly had 120 on the snatch...so close...I get under it just fine but can't seem to get it stable enough to stand it up. I can also get under 155 on the clean but get stuck in the bottom...the 150 jerk was not hard. Thanks!
Subscribe to:
Posts (Atom)