December 18, 2016

Daily score: 6

Workout:

A. Hover squat snatch; 6 doubles; rest 2 min

73,83,83,88,88,93

B1. RNT OHS; 10 slow controlled reps x3; rest 1 min
B2. Barbell OH in place split squats from lunge position; 6 reps @3030
on each leg x3; rest 1 min

Done

C. Snatch grip RDL; 6-8x3; rest 2 min

83x8

93x8

98x8

D. KB snatch; 10 reps x3/side; rest 1 min bw sides

26x10/ea

35x10/ea

26x10/ea

+
Row sprint 15 seconds @100%
rest 45 sec
15 sec max reps burpees
rest 90 sec
x6 sets

5cals/6 burpees

6/6

5/6

5/6

5/6

6/6

+
E. Single leg sorensen holds; 20 seconds x4; rest 40 sec

Done

Hover snatches felt really smoothe, something about that pause helped me hit better positions.  B series was good, the OHS's were hard on the core, especially my low abs/back.  RDLs good.  KB snatches were awkward, I don't think I've ever done them much...I was flipping the bell on to my forearm and it hurt and wrist was weird at 35#...thinking about it now I probably should have just let it rotate in my hand.  Row and burpees was fun.  Single leg sorensens are HARD.  Legs are feeling pleasantly tired.  Thanks!

December 13, 2016

Daily score: 7

Workout:

A) 10 squat clean singles at 89%, rest 2 mins

133x10

B)  Concentric front squat clusters 1.1.1 x 6, rest 20 sec / 2 min

103
113
108
103
103
103

C)  Rearfoot elevated single leg split squats, 6-8 x 3, rest 1 min btw legs

8/side x 3

D)  tall kneeling around the world with slamball, 10 each way x 3

10x3

E)  Hip CARS

4 each side

I was uninspired by the gym workout today and really was aching to use my legs.  So I came up with this by picking some things you have had me do in the past.  Cleans felt satisfying and I didn't miss any.  The success of the lift is all in being able to keep my core/back tension.  It's so challenging at this weight.  Concentrics were HARD after the heavy cleans and I focused on perfect form driving straight up.   Everything else was uneventful.  My right external hip rotation is way more limited than the left I noticed after while stretching...seems to get jammed up sometimes.  Thanks!

December 12, 2016

Daily score: 7

Workout:

A. Ring to chest isometric hold; amsap x4; rest 90 sec

20,25,20,20

B. Ring pull ups; amrap unbroken x4; rest 2 min

3,4,3,3

C1. Incline bench batwing rows; 10 reps + 10 sec isometric hold x5; rest 1 min

20#x10x5

C2. Ring push ups @31x3; amrap unbroken x5; rest 1 min

7,6,6,6,6

+
20 min amrap:
3 strict pull ups
25 sec hs hold against wall
25 sec side plank per side
50 foot bear crawl
50 foot crab walk

6 rounds

Gym was cold and biceps felt tight on the holds.  Ring pull ups were hard this week, that was all I had.  C went well.  Amrap went well too, wrists held up better than before but did get sore.  The side planks were the hardest, i would shake at the elbow joint for the last 10-15 seconds.  Thanks!

December 11, 2016

Daily score: 5

Workout:

A. Single arm DB power snatch; 8 alting reps x4 rest  90 sec

45x8
50x8x3

B. Power snatch x1/hang power snatch x1; rest 90 seconds x7 complexes


83x3 complexes, 88x4 complexes

C1. Wall assisted good morning; 6 slow controlled reps x4; rest 1 min
C2. Tall kneeling band hip extensions; 10 reps x4; rest 1 min
C3. Single leg back elevated hip thrusts; 10 reps x4; rest  1min

Done

+
For time:
1k row (4:23)
200 double unders (8:30)
1k row (4:27)

17:20

+
assault bike 15 min easy cool down (not done, no access to bike today)

Something is not right with my gut today...thank goodness I did this at home because I had to make a few trips to the bathroom.  Maybe TMI but I'm certain it didn't make for the best workout.  DB snatch went fine, complex did too but felt heavier this week.  Last time I remember feeling like I could do 93 but knew it was a long shot this week.  C series was fine.  WOD just felt like I had my feet in mud and I cannot believe how long it took me to do those DUs!  I did all sets under 20.  No AD at home so had to miss that.  Thanks!  I'm sure I will be better tomorrow :).  

December 2, 2016

Daily score: 7

Workout:

Class

Back squats, 5 sets of 2 building to a 2 rep max

123, 143, 153, 163, 173

This was a crazy day...I had tried to fit too much in.  I did show up just as class started but the gym was freezing (it was late morning) and I just didn't feel warmed up even after the 'warm up'...which when I join class always feels too short.  So squats felt fine, nothing hurt, I just felt stiff.  And I was stressed about making an appointment downtown after so I had to leave before the wod.  I'll send an email about all I have going on.  Thanks!

December 1, 2016

Daily score: 7

Workout:

A. Snatch pulls; 5x5; rest 2 min

103x5x5

B. Single leg DB RDL; 8-10x4/side; rest 1 min bw sides

25x10
30x10
35x10
35x10

C. Single arm DB elbowing rows; 8-10x3; rest 1 min bw sides

15x10
20x10x2

D. Muscle up transitional skill work - 10 min

Done

E1. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec
E2. Negative tuck vertical body levers; 4 slow controlled reps x5;
rest 90 sec (engage lats aggressively)

Done

+
Assault bike sprint 10 seconds @100%, rest 1:20, x6

All 7-9 cals 

Snatch pulls felt good.  Rdls went well, around rep 6-7 is where I start to lose balance.  Rows were fine, got heavy fast.  Muscle up work was fun, I did band assisted transitions.  'E' was rough, abs lats were definitely feeling it.  Sprints...even just 10 seconds had me breathing heavy for the whole 1:20 rest!  Thanks!

November 30, 2016

Daily score: 7

Workout:

Class- dropped in to a friend's gym and did a strongman type workout with her

A)
50 push ups not for time

B)
5 single reps at max weight, circus dumbbell

50# approx x 5-10

C)
DB shoulder complex:
3 rounds of-
15 front arm raises
15 lateral raises
15 bent over flies

I used 8# for the front and lateral and 3# for the bent over flies

D)
3 attempts at max unbroken hspu (kipping)

7,6,6

E)
3 attempts at max unbroken ring dips

4,4,4

F)
Plank on rings
1:00 on/ :50 rest
:50 on/ :40 rest
:40 on/ :30 rest
:30 on/ :20 rest
:20 on/ :10 rest
:10 on

This was fun...mostly being somewhere new and hanging with my friend.  Circus DB was awkward, I stayed light so as not to tweak anything.  The shoulder complex set my shoulders on fire...those always make my neck tight too.  I was happy I could even do hspu's after.  I tried a strict one but couldn't get it.  I can't remember last time I did ring dips and was happy I could do a few.  The plank challenge was hard...I tried to keep a hollow body, external rotation, and protraction.  Thanks!