Daily score: 7 (sore chest/shoulders)
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest as needed
95# x 10 singles
B. Hang squat clean x1/front squast x2; rest 1 min x5 complexes
95,100,105,105,105
C. Back squat @2010; 4-5x5; rest 2min
105x5
105x5
105x5
110x4
105x4
D. Single leg box jump; 5 reps x3/side; rest 1 min (keep the box very
low, keep chest/spine tall when you bend, try to get glute engagement
to jump)
5/side x 3, 6 inch box
E. Singel leg tall rotational sequence; 5 slow controlled reps in each
of the positions from the video in both directions
Done
How wonderful to snatch again! My shoulders feel great and I think maybe more stable than when I last snatched (seems a loooong time ago). I doubt my technique has improved but didn't feel like it has declined at all either. I really felt good. No back strain. No misses. Hang squat cleaning had also been quite awhile. Felt good. I wish the weight x3 front squats felt lighter! Back squats went well other than that tempo being very challenging. Trying to come up faster than going down was the trick. The last rep of each set was probably more like a 2020. D and E went well. Thanks!
Friday, September 8, 2017
Thursday, September 7, 2017
September 7, 2017
Daily score: 7 (surprisingly not really sore)
Workout:
10 min amrap:
row 350m
10 S2O 75#
rest 2 min
4+280m
10 min amrap:
Airdyne 15 cals
10 bench press @moderate load
rest 2 min
5+4cals (75# bench)
10 min amrap:
Sled drag 30 seconds continuous @moderate load
20 seconds hand stand hold against wall
6 (sled plus 90#)
+
A. Laying DB tricep extensions; 12-15x3; rest 1 min
12# x 15 x 3
B. 45 degree externally rotated support hold on paralletes; 20 secods
x3; rest as needed
20x3
C. Freestanding hs hold tech work 10-20 min
Done
This was some good stuff. Lots of sweat. The 2 min rest flew by. The row/S2O was the hardest. I did push press all the S2O unbroken. Bench was super heavy by the last round and I had to split it into 5/3/2. Sled plus HS was the easiest but not easy, it also involved a bit of a jog back and forth. Arms were shaking just positioning the arms for the tricep extensions. The last set was pretty near failure by the 15th. Support holds were doable but a little shaky. Handstands went surprisingly well considering how smoked I was. My arms are now pumped and it was hard to write on the white board lol. Thanks!
Workout:
10 min amrap:
row 350m
10 S2O 75#
rest 2 min
4+280m
10 min amrap:
Airdyne 15 cals
10 bench press @moderate load
rest 2 min
5+4cals (75# bench)
10 min amrap:
Sled drag 30 seconds continuous @moderate load
20 seconds hand stand hold against wall
6 (sled plus 90#)
+
A. Laying DB tricep extensions; 12-15x3; rest 1 min
12# x 15 x 3
B. 45 degree externally rotated support hold on paralletes; 20 secods
x3; rest as needed
20x3
C. Freestanding hs hold tech work 10-20 min
Done
This was some good stuff. Lots of sweat. The 2 min rest flew by. The row/S2O was the hardest. I did push press all the S2O unbroken. Bench was super heavy by the last round and I had to split it into 5/3/2. Sled plus HS was the easiest but not easy, it also involved a bit of a jog back and forth. Arms were shaking just positioning the arms for the tricep extensions. The last set was pretty near failure by the 15th. Support holds were doable but a little shaky. Handstands went surprisingly well considering how smoked I was. My arms are now pumped and it was hard to write on the white board lol. Thanks!
Wednesday, September 6, 2017
September 6, 2017
Daily score: 8
Workout:
A. Single arm DB OHS; 10 reps x3/sdie; rest 1 min
25x10/side
30x10/side
35x10/side
B. Single arm DB power snatch; 10 reps x3/side; rest 1 min
40x10/side
45x10/side x 2
C. KB snatch; 10 reps x3/side; rest 1 min
35x10/side x 3
D. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min
10 x 3
E. DB lateral step ups; 10 reps x3/side;r est 1min
Bodyweight x 10/side x 3
F. Partial pistols to box with mini band resistance around knee; 5
slow controlled reps x3/side; rest 1 min
5/side x 3 to low box (about 14 inches)
G1. Banded frog pumps; 10 reps x3; rest 1 min
G2. Single leg hip thrusts; 5 reps with 5 sec isometric on the top of
each rep x3; rest 1 min
G3. arch body hold; 30 seconds x3; rest as needed
Done x 3
A,B,C went well. I think that was my first time doing single arm OH DB squats. I was conservative but think now that I figured them out I can do more weight next time. On all of these I did 10 reps on one arm then switched, not alternating. Cossack squats feel great. Lateral step ups- I worked on not pushing off with the standing foot and my hip was well below parallel at the bottom on a 20 inch box, hence bodywieght x10 was quite challenging. By the partial pistols I was feeling some fatigued, more in the right glute than left. But I made it! G series topped the glutes off for sure. I see some glute mobility in my future tomorrow. Thanks!
Workout:
A. Single arm DB OHS; 10 reps x3/sdie; rest 1 min
25x10/side
30x10/side
35x10/side
B. Single arm DB power snatch; 10 reps x3/side; rest 1 min
40x10/side
45x10/side x 2
C. KB snatch; 10 reps x3/side; rest 1 min
35x10/side x 3
D. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min
10 x 3
E. DB lateral step ups; 10 reps x3/side;r est 1min
Bodyweight x 10/side x 3
F. Partial pistols to box with mini band resistance around knee; 5
slow controlled reps x3/side; rest 1 min
5/side x 3 to low box (about 14 inches)
G1. Banded frog pumps; 10 reps x3; rest 1 min
G2. Single leg hip thrusts; 5 reps with 5 sec isometric on the top of
each rep x3; rest 1 min
G3. arch body hold; 30 seconds x3; rest as needed
Done x 3
A,B,C went well. I think that was my first time doing single arm OH DB squats. I was conservative but think now that I figured them out I can do more weight next time. On all of these I did 10 reps on one arm then switched, not alternating. Cossack squats feel great. Lateral step ups- I worked on not pushing off with the standing foot and my hip was well below parallel at the bottom on a 20 inch box, hence bodywieght x10 was quite challenging. By the partial pistols I was feeling some fatigued, more in the right glute than left. But I made it! G series topped the glutes off for sure. I see some glute mobility in my future tomorrow. Thanks!
Monday, September 4, 2017
September 4, 2017
Daily score: 7 (legs still sore, not terrible)
Workout:
Airdyne 10 min easy sprinting 3 secnods on the top of every minute
86 cals
+
Airdyne sprint 20 seocnds @maximum sustainable pace
rest 10 seconds
30 seconds hollow body hold (ensure you have a tight core and are
breathing while braced for all of these)
rest 2:30
Airdyne 20 secnods @maximum sustainable pace
rest 10 seconds
20 seconds side plank per side
rest 3 min
Airdyne 20 seocnds @maximum sustainable pace
60 seconds plank hold accumulated AFAP
rest 3 min
airdyne 20 seocnds @maximum sustainable pace
10 seconsd rest
20 seocnds accumulated hanging L hold
rest as needed to full recovery
x2 rotations through
Pace around 600 watts, 14 cals each sprint
Total: 62 cals first round, 60 cals second
Everything unbroken other than the L-hold which was 10/10 both sets
+
breathing drills 20 min (abdominal vacuum practice, box breathing,
breathe holding, stretching with breath focus, etc)
Done
Amazing how long 20 seconds can be on that bike and how hard it can be to sustain a steady pace for just 20 seconds. Good stuff. This was more tiring than it looked on paper. L-hold was the only thing I really couldn't breath on. I basically had shallow top of chest breathing/breath holding for 10 seconds while my heart felt like it was going to explode out my eyeballs. Breath drills were great for me tonight. I needed that time and the calm it gave me. The box breathing is my favorite. The abdominal vacuum was not as much fun...awkward, hard for me. Taking an Epsom salt bath and going to bed early. Thanks!
PS) didn't get to mountain bike today :(, too smoky d/t forest fires.
Workout:
Airdyne 10 min easy sprinting 3 secnods on the top of every minute
86 cals
+
Airdyne sprint 20 seocnds @maximum sustainable pace
rest 10 seconds
30 seconds hollow body hold (ensure you have a tight core and are
breathing while braced for all of these)
rest 2:30
Airdyne 20 secnods @maximum sustainable pace
rest 10 seconds
20 seconds side plank per side
rest 3 min
Airdyne 20 seocnds @maximum sustainable pace
60 seconds plank hold accumulated AFAP
rest 3 min
airdyne 20 seocnds @maximum sustainable pace
10 seconsd rest
20 seocnds accumulated hanging L hold
rest as needed to full recovery
x2 rotations through
Pace around 600 watts, 14 cals each sprint
Total: 62 cals first round, 60 cals second
Everything unbroken other than the L-hold which was 10/10 both sets
+
breathing drills 20 min (abdominal vacuum practice, box breathing,
breathe holding, stretching with breath focus, etc)
Done
Amazing how long 20 seconds can be on that bike and how hard it can be to sustain a steady pace for just 20 seconds. Good stuff. This was more tiring than it looked on paper. L-hold was the only thing I really couldn't breath on. I basically had shallow top of chest breathing/breath holding for 10 seconds while my heart felt like it was going to explode out my eyeballs. Breath drills were great for me tonight. I needed that time and the calm it gave me. The box breathing is my favorite. The abdominal vacuum was not as much fun...awkward, hard for me. Taking an Epsom salt bath and going to bed early. Thanks!
PS) didn't get to mountain bike today :(, too smoky d/t forest fires.
September 3, 2017
Daily score: 7 (Sore glutes)
Workout:
A. Strict press; build to a max
93
B. Push press; build to a max
133
C. Push jerk; build to a max
143 (another 5# PR)
D1. Overhead unilaterally loaded barbell walk (put a light KB in a
band on only one side); 50 feet x3/side; rest 90 sec
20,20,26
D2. Single arm on pull up bar (other hand on a band 6" lower than the
other hand on the bar) strict pull ups; amrap unbroken x3/side; rest 3
min
R/L
3/4
4/3
4/2
+
Airdyne bike sprint 10 seconds @100%
rest 20 sec
60 seconds banded marches
rest 3 min
x5 sets
Done
+
mobility work 20-30 min
Done, glutes
I really enjoyed this workout. Fun to try and set some new maxes, even if just the one. Left arm lagged on the strict press. Mostly happy about how solid I felt and how my shoulders and body held up through all the lifts, no pain or tweaks. I know I am hitting the positions with more tension than in the past. Single arm/banded pull ups were a fun thing to play around with. Bike and marches were no problem. Glutes are sore but manageable. I'm sure riding will work it all out tomorrow. Thanks!
Workout:
A. Strict press; build to a max
93
B. Push press; build to a max
133
C. Push jerk; build to a max
143 (another 5# PR)
D1. Overhead unilaterally loaded barbell walk (put a light KB in a
band on only one side); 50 feet x3/side; rest 90 sec
20,20,26
D2. Single arm on pull up bar (other hand on a band 6" lower than the
other hand on the bar) strict pull ups; amrap unbroken x3/side; rest 3
min
R/L
3/4
4/3
4/2
+
Airdyne bike sprint 10 seconds @100%
rest 20 sec
60 seconds banded marches
rest 3 min
x5 sets
Done
+
mobility work 20-30 min
Done, glutes
I really enjoyed this workout. Fun to try and set some new maxes, even if just the one. Left arm lagged on the strict press. Mostly happy about how solid I felt and how my shoulders and body held up through all the lifts, no pain or tweaks. I know I am hitting the positions with more tension than in the past. Single arm/banded pull ups were a fun thing to play around with. Bike and marches were no problem. Glutes are sore but manageable. I'm sure riding will work it all out tomorrow. Thanks!
Saturday, September 2, 2017
September 2, 2017
Daily score: 9
Workout:
A. Front squat; build to a max for the day
160
B. Front rack walking lunge; 20 steps x3; rest 2 min
95x20x3
C. Single leg deadlift; 10 reps x3/side; rest 1 min bw sides
55x10/side x 3
+
16-14-12
KB snatch 1.25 pood
50-50-50
double unders
6:05
I felt re-energized after a rest day and catching up on sleep and getting some time to myself. I was excited to attack this workout. I wanted another 10#'s on the squat but am happy with 160 because it just felt so solid. Pretty happy I did the lunges at 95# instead of my usual starting lighter and then not adding weight because lunges at any weight feel 'hard'. I definitely felt my glutes on the lunges. Single leg DL's are much improved from a year ago, just better balance I think. The right glute/hami junction gets lit up at 55# so I stayed there. I'll be spending some time mobilizing later today. WOD was fun. I still have to break up the DU's and catch my breath but the KB snatches felt great. Thanks!
Workout:
A. Front squat; build to a max for the day
160
B. Front rack walking lunge; 20 steps x3; rest 2 min
95x20x3
C. Single leg deadlift; 10 reps x3/side; rest 1 min bw sides
55x10/side x 3
+
16-14-12
KB snatch 1.25 pood
50-50-50
double unders
6:05
I felt re-energized after a rest day and catching up on sleep and getting some time to myself. I was excited to attack this workout. I wanted another 10#'s on the squat but am happy with 160 because it just felt so solid. Pretty happy I did the lunges at 95# instead of my usual starting lighter and then not adding weight because lunges at any weight feel 'hard'. I definitely felt my glutes on the lunges. Single leg DL's are much improved from a year ago, just better balance I think. The right glute/hami junction gets lit up at 55# so I stayed there. I'll be spending some time mobilizing later today. WOD was fun. I still have to break up the DU's and catch my breath but the KB snatches felt great. Thanks!
Friday, September 1, 2017
August 31, 2017
Daily score: 6 (tired)
A. Feet elevated back bridge shoulder taps; 20 reps x3; rest 1 min
(only get into as deep of a position as you can comfortbaly execute
the movement)
10/10
7/7/6
7/7/6
B. Band assisted tuck planche on paralletes; 20 seconds x6; rest as needed
20x6
C1. Supinated grip BB bench press; 12-15x4; rest 2 min
55x15
65x15
75x15
75x15
C2. Single arm ring plank (kneeling if needed); 10 sec x4/side; rest 2 min
10/side x 4
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x5/side; rest 1 min
10/side x 5
D2. Side plank; 30 seconds x5/sdie; rest 1 min
30/side x 5
E. Ring swing tech work 10 min
Done, with false grip
The back bridge shoulder taps were really hard for me. It was shocking to me how much harder they are than the wall facing ones. I had to split the sets up and by the 3rd set I was pretty close to the wall. Supinated bench felt different but fun. Swinging today was tough...either it's way more difficult in false grip (which I know is some of it) or I was just really tired by this point, core and shoulders were shot. I did small and medium kips. I may also have just been being a sissy. It's been a really busy week, I had been feeling great but got a little burned out by last night. Thanks!
A. Feet elevated back bridge shoulder taps; 20 reps x3; rest 1 min
(only get into as deep of a position as you can comfortbaly execute
the movement)
10/10
7/7/6
7/7/6
B. Band assisted tuck planche on paralletes; 20 seconds x6; rest as needed
20x6
C1. Supinated grip BB bench press; 12-15x4; rest 2 min
55x15
65x15
75x15
75x15
C2. Single arm ring plank (kneeling if needed); 10 sec x4/side; rest 2 min
10/side x 4
D1. Hollow body hold straight arm single arm band pull downs with
wrist flexion; 10 reps x5/side; rest 1 min
10/side x 5
D2. Side plank; 30 seconds x5/sdie; rest 1 min
30/side x 5
E. Ring swing tech work 10 min
Done, with false grip
The back bridge shoulder taps were really hard for me. It was shocking to me how much harder they are than the wall facing ones. I had to split the sets up and by the 3rd set I was pretty close to the wall. Supinated bench felt different but fun. Swinging today was tough...either it's way more difficult in false grip (which I know is some of it) or I was just really tired by this point, core and shoulders were shot. I did small and medium kips. I may also have just been being a sissy. It's been a really busy week, I had been feeling great but got a little burned out by last night. Thanks!
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