Daily score: 6
Workout:
A. Strict hspu; build to a 3rm max deficit
4.75 inches (45’s plus a 10)
B. Freestanding hs hold tech work 15 min
Done
C1. HS DB drill (attached); 12 slow controlled circles in both
directions x3; rest 1 min
15’s, 12’s, 12’s
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x3; rest 1 min
Done
D1. V-ups; 15 reps x3; rest 1 min
15x3
D2. Side plank overarch; 10 reps x3; rest 1 min
10/side x 3
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x3; rest 1 min (max core tension)
35# x 5 each way x 3
E. Ring push ups; amrap unbroken @1111 x3; rest 2 min
15,12,12
Just gonna say that the deficit looked way higher than 4.75 inches...I measured it a few times though. Handstand practice was good even though I didn’t get any long holds I felt some learning going on. I had to back down on the weight on the hs db drill in order to go slow and controlled. Everything else went well. Thanks!
Friday, April 13, 2018
Wednesday, April 11, 2018
April 11, 2018
Daily score: 6
Workout:
A. Snatch balance; build to a max
110
B. OHS; 5x5; rest 2 min
115x5
115x4
85x5
95x5
105x5
C. Back squat; 30 reps for time 135#
6:45
D. Front rack walking lunges; 20 steps x2; rest 90 seconds
95,105
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
Done
+
3 sets each For time:
12 cals rowing
12 hang power clean 95#
12 bar facing burpees
12 cals assault bike
rest 3 min bw sets
3:39
3:24
3:27
I had to work the swing shift so woke up early and went to the gym. I don’t typically ‘feel’ like working out early in the morning but today I was exceptionally ‘off’. Snatch balance wasn’t terrible. But the OHS felt so hard at 115 and it didn’t help that when bringing the bar down after the last rep it slipped on my shirt and instead of just dropping it I did some weird shift to try and catch it and tweaked my upper back. Not bad just annoying and dumb. The second set I failed the 5th rep and then decided to back way off on the weight. I was losing steam by the back squats and I know it took me way too long, did all sets of 5. At this point I packed up and left. I have never done that. But it just felt like I wasn’t giving my best and shouldn’t be there. I went to work and felt way better in the evening so I finished this at home with the guys and it went well. Lunges felt strong. I even made it through the 15 mins of jumping drills without any calf trouble. I mostly did singles, singles backward and the speed drill, then a few small sets of doubles with the box drill. WOD was fun, cleans were the hardest part. Thanks!
Workout:
A. Snatch balance; build to a max
110
B. OHS; 5x5; rest 2 min
115x5
115x4
85x5
95x5
105x5
C. Back squat; 30 reps for time 135#
6:45
D. Front rack walking lunges; 20 steps x2; rest 90 seconds
95,105
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
Done
+
3 sets each For time:
12 cals rowing
12 hang power clean 95#
12 bar facing burpees
12 cals assault bike
rest 3 min bw sets
3:39
3:24
3:27
I had to work the swing shift so woke up early and went to the gym. I don’t typically ‘feel’ like working out early in the morning but today I was exceptionally ‘off’. Snatch balance wasn’t terrible. But the OHS felt so hard at 115 and it didn’t help that when bringing the bar down after the last rep it slipped on my shirt and instead of just dropping it I did some weird shift to try and catch it and tweaked my upper back. Not bad just annoying and dumb. The second set I failed the 5th rep and then decided to back way off on the weight. I was losing steam by the back squats and I know it took me way too long, did all sets of 5. At this point I packed up and left. I have never done that. But it just felt like I wasn’t giving my best and shouldn’t be there. I went to work and felt way better in the evening so I finished this at home with the guys and it went well. Lunges felt strong. I even made it through the 15 mins of jumping drills without any calf trouble. I mostly did singles, singles backward and the speed drill, then a few small sets of doubles with the box drill. WOD was fun, cleans were the hardest part. Thanks!
Tuesday, April 10, 2018
April 10, 2018
Daily score: 8
Workout:
A. Toe spot muscle up drill - accumulate 5 sets of 5-8 reps - rest as needed
5,6,6,7,8
B. Negative strict muscle ups; accumulate 10 reps slow and controlled
10
C1. Band assisted tuck front lever hold; 12 seconds x5; rest 48 sec
12x5
C2. Face down prone eagle grip passthroughs; 3 slow controlled reps
x5; rest as needed
3x5
D1. Weighted pull ups; 3-4x5; rest 90 sec
20x4
20x4
22.5x3
20x3
20x3
D2. Hinge rows; 10 reps x5; rest 90 sec
10x5
D3. Hanging L hold; amsap x5; rest 90 sec
25,26,20,20,20
D. Ring support hold; amsap x3; rest 90 seconds
20,17,20
E. Hollow body hold; 30 seconds x5; rest 30 sec
30,20/10, bent knee: 30,30,30
I did ride yesterday for a couple hours. And it did help stretch out the calf. I swear, riding heals everything. Except when it breaks things. Calf feels 90% today. I did this workout at home alone and it was almost meditative. Didn’t even put music on. Just quiet and focused. Heaven. I couldn’t figure out a good way to implement the band for the tuck front levers so did without a band just fine. Hinge rows are way easier than they used to be, was able to do all sets unbroken. I could not believe how hard it was to hold a support hold by the time I got there. I would have thought I could go for 45 seconds or so but things were tired. Same goes for the hollow body, I had to transition to bent knee. Great workout. Feeling progress. Thanks!
Workout:
A. Toe spot muscle up drill - accumulate 5 sets of 5-8 reps - rest as needed
5,6,6,7,8
B. Negative strict muscle ups; accumulate 10 reps slow and controlled
10
C1. Band assisted tuck front lever hold; 12 seconds x5; rest 48 sec
12x5
C2. Face down prone eagle grip passthroughs; 3 slow controlled reps
x5; rest as needed
3x5
D1. Weighted pull ups; 3-4x5; rest 90 sec
20x4
20x4
22.5x3
20x3
20x3
D2. Hinge rows; 10 reps x5; rest 90 sec
10x5
D3. Hanging L hold; amsap x5; rest 90 sec
25,26,20,20,20
D. Ring support hold; amsap x3; rest 90 seconds
20,17,20
E. Hollow body hold; 30 seconds x5; rest 30 sec
30,20/10, bent knee: 30,30,30
I did ride yesterday for a couple hours. And it did help stretch out the calf. I swear, riding heals everything. Except when it breaks things. Calf feels 90% today. I did this workout at home alone and it was almost meditative. Didn’t even put music on. Just quiet and focused. Heaven. I couldn’t figure out a good way to implement the band for the tuck front levers so did without a band just fine. Hinge rows are way easier than they used to be, was able to do all sets unbroken. I could not believe how hard it was to hold a support hold by the time I got there. I would have thought I could go for 45 seconds or so but things were tired. Same goes for the hollow body, I had to transition to bent knee. Great workout. Feeling progress. Thanks!
Sunday, April 8, 2018
April 8, 2018
Daily score: 6
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video
https://www.instagram.com/p/BgUe5vnl14t/?taken-by=hollyemilyjackson
Done
B. Clean grip deadlift; 5, 5, 5; rest 2 min
195,215,225
C1 Seated box jumps; 5 reps x3; rest 10 sec
5x3 to 24 inch
C2. Power snatch; 1.1.1x3; rest 10 sec/rest 2 min
90,95,95
+
Double under efficiency work on these drills/cues 15 min
https://www.youtube.com/watch?v=Nuq32zlovw8 hand and thumb placement
https://www.youtube.com/watch?v=_6IHZfqc4WI breathing on double unders
https://youtu.be/RRYLq3DW8eI elbow position
https://youtu.be/gNC4KPw9zlI wrist speed
Done x 10 mins, around 200 jumps
I did ride yesterday but today was too nasty (weather). I did this this evening so I can ride in the hopefully nicer weather tomorrow. Glute series is great. Fun to pull bigger numbers on the DL. C series was fun...my power snatch is a harder lift than the squat snatch is for me. Numbers are about the same on the clean but I can squat snatch around 10-15#’s more than I can power. I didn’t come close to failing any reps but plenty of room to clean it up and get more efficient. Double unders were going great. I was doing a set of 20 every minute working on the cues. The first 2 links for videos did not work however...and I’d really like to see them! I do tend to end up drifting to the right as I jump, so I think the left calf is pushing off harder. Right as I hit 11 minutes my left calf felt the same old issue. I stopped right away and did some stretching. Hopefully riding tomorrow will help work it out. At least I made it a lot farther than in the past. Thanks!
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video
https://www.instagram.com/p/BgUe5vnl14t/?taken-by=hollyemilyjackson
Done
B. Clean grip deadlift; 5, 5, 5; rest 2 min
195,215,225
C1 Seated box jumps; 5 reps x3; rest 10 sec
5x3 to 24 inch
C2. Power snatch; 1.1.1x3; rest 10 sec/rest 2 min
90,95,95
+
Double under efficiency work on these drills/cues 15 min
https://www.youtube.com/watch?v=Nuq32zlovw8 hand and thumb placement
https://www.youtube.com/watch?v=_6IHZfqc4WI breathing on double unders
https://youtu.be/RRYLq3DW8eI elbow position
https://youtu.be/gNC4KPw9zlI wrist speed
Done x 10 mins, around 200 jumps
I did ride yesterday but today was too nasty (weather). I did this this evening so I can ride in the hopefully nicer weather tomorrow. Glute series is great. Fun to pull bigger numbers on the DL. C series was fun...my power snatch is a harder lift than the squat snatch is for me. Numbers are about the same on the clean but I can squat snatch around 10-15#’s more than I can power. I didn’t come close to failing any reps but plenty of room to clean it up and get more efficient. Double unders were going great. I was doing a set of 20 every minute working on the cues. The first 2 links for videos did not work however...and I’d really like to see them! I do tend to end up drifting to the right as I jump, so I think the left calf is pushing off harder. Right as I hit 11 minutes my left calf felt the same old issue. I stopped right away and did some stretching. Hopefully riding tomorrow will help work it out. At least I made it a lot farther than in the past. Thanks!
Friday, April 6, 2018
April 6, 2018
Daily score: 6 (sore legs)
Workout:
A. Toe spot strict muscle ups; accumulate 15 reps not for time working
as slow as possible through the transition
15
B. Straight arm hip to bar pull); 5 reps x3; rest 2 min
Done
C. Straight bar dips; amrap unbroken x3; rest 90 seconds
8,6,5
D1. Strict hspu; amrap unbroken x3; rest 90 seconds
7,6,6
D2. HAnging L hold; amsap x3; rest 90 seconds
33,23,20
D3. Arch body hold; 45 seconds x3; rest 90 seconds
45x3
D4. Tall kneeling KB halos; 5 slow controlled reps x3; rest 90 seconds
25,35,35#
D5. Hollow body hold straight arm dynamic lat pull downs; 10 reps x3;
rest 90 seconds
Done
+
Assault bike 15 seconds @100%
rest 90 seconds
x8
Total 150-160 cals
+
mobility work 20-30 min
Done
Quads are the most sore. All of this went well, I didn’t feel like I got as high kipping today as I did in my session with Elaine. But it was good practice. Will be mountain biking the next couple days if the weather will allow. I’ll ride as long as they don’t close the trails. Thanks!
Workout:
A. Toe spot strict muscle ups; accumulate 15 reps not for time working
as slow as possible through the transition
15
B. Straight arm hip to bar pull); 5 reps x3; rest 2 min
Done
C. Straight bar dips; amrap unbroken x3; rest 90 seconds
8,6,5
D1. Strict hspu; amrap unbroken x3; rest 90 seconds
7,6,6
D2. HAnging L hold; amsap x3; rest 90 seconds
33,23,20
D3. Arch body hold; 45 seconds x3; rest 90 seconds
45x3
D4. Tall kneeling KB halos; 5 slow controlled reps x3; rest 90 seconds
25,35,35#
D5. Hollow body hold straight arm dynamic lat pull downs; 10 reps x3;
rest 90 seconds
Done
+
Assault bike 15 seconds @100%
rest 90 seconds
x8
Total 150-160 cals
+
mobility work 20-30 min
Done
Quads are the most sore. All of this went well, I didn’t feel like I got as high kipping today as I did in my session with Elaine. But it was good practice. Will be mountain biking the next couple days if the weather will allow. I’ll ride as long as they don’t close the trails. Thanks!
Thursday, April 5, 2018
March 5, 2018
Daily score: 6 (slightly sore from mountain biking)
Workout:
A. Front squat; build to a max
163 (previous max)
B. Squat snatch x1/hang squat snatch x1/snatch balance x1/OHS x3 - 1
complex beginning at 85# adding 5# per 90 seconds until failure
85, 90, 95, 100, 105, failed 110 at the snatch balance
C. Front squats; 10 sets of 3 @75% of A- rest 2 min (goal of these is
to be as tight as possible and move at as high of a speed as you can.
If you can time the sets and work on being faster through the
movements that would be good
10 sets of 3 at 123#
Seconds per set: 9,9,7,8,8,8,9,9,7,7
D1. Deadlift; 15 reps @155# x3; rest 10 sec
D2. Sandbag over shoulder; 10 reps over alternate shoulders x3; rest 2 min
unbroken DLs and 70# sand bag, x 3
E1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
E2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
E3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video
https://www.instagram.com/p/
Done
F. Side lying hip raises; 10 reps with 2 sec pause on each rep
x3/side; rest 1 min bw sides
Done
163 felt so solid on the front squat that I jumped to 173, failed, backed down to 168 and failed again. I think making a 5# jump may have been more successful. Snatch complex was fun. I got way farther than I thought I would considering my max is only 118. The 10 sets of 3 front squats were way more palatable while focusing on speed and tension than just grinding out the sets. Focusing on beating 9 seconds kept it interesting. The DL's were soooo heavy! I knew my hamstrings were a little sore from riding but this was the heaviest 155 has felt in awhile. I blame my dog! I took him riding yesterday for the first time and figured it would be a slow easy day and I would have to stop and let him rest a lot (he's no spring chicken). Boy was I wrong. He kicked my ass. Totally dropped me on the climb and was loving it. I thought it was hard to keep up with the boys but...Bailey has them beat! Climbing anyway. I managed the DLs all unbroken but did notice it was much harder than usual. Sandbag was fun, no way was I choosing the 100# today. Loved the glute series. Glad I had 3 rounds to really solidify the movement and focus on not cheating and making the glutes do the work. My right glute is definitely weaker or just 'more retarded'. I noticed the discrepancy most on the side lying hip raises. Thanks!
Workout:
A. Front squat; build to a max
163 (previous max)
B. Squat snatch x1/hang squat snatch x1/snatch balance x1/OHS x3 - 1
complex beginning at 85# adding 5# per 90 seconds until failure
85, 90, 95, 100, 105, failed 110 at the snatch balance
C. Front squats; 10 sets of 3 @75% of A- rest 2 min (goal of these is
to be as tight as possible and move at as high of a speed as you can.
If you can time the sets and work on being faster through the
movements that would be good
10 sets of 3 at 123#
Seconds per set: 9,9,7,8,8,8,9,9,7,7
D1. Deadlift; 15 reps @155# x3; rest 10 sec
D2. Sandbag over shoulder; 10 reps over alternate shoulders x3; rest 2 min
unbroken DLs and 70# sand bag, x 3
E1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
E2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
E3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video
https://www.instagram.com/p/
Done
F. Side lying hip raises; 10 reps with 2 sec pause on each rep
x3/side; rest 1 min bw sides
Done
163 felt so solid on the front squat that I jumped to 173, failed, backed down to 168 and failed again. I think making a 5# jump may have been more successful. Snatch complex was fun. I got way farther than I thought I would considering my max is only 118. The 10 sets of 3 front squats were way more palatable while focusing on speed and tension than just grinding out the sets. Focusing on beating 9 seconds kept it interesting. The DL's were soooo heavy! I knew my hamstrings were a little sore from riding but this was the heaviest 155 has felt in awhile. I blame my dog! I took him riding yesterday for the first time and figured it would be a slow easy day and I would have to stop and let him rest a lot (he's no spring chicken). Boy was I wrong. He kicked my ass. Totally dropped me on the climb and was loving it. I thought it was hard to keep up with the boys but...Bailey has them beat! Climbing anyway. I managed the DLs all unbroken but did notice it was much harder than usual. Sandbag was fun, no way was I choosing the 100# today. Loved the glute series. Glad I had 3 rounds to really solidify the movement and focus on not cheating and making the glutes do the work. My right glute is definitely weaker or just 'more retarded'. I noticed the discrepancy most on the side lying hip raises. Thanks!
Wednesday, April 4, 2018
March 30, 2018
Daily score: 7
Workout:
Private gymnastics coaching with Elaine
I wanted to document here all the things she told me and the drills she recommended.
For butterfly pull ups and chest to bar butterfly:
-warm up with beat swings with straight legs
-then, large exaggerated beat swing with straight elbows, eyes forward, hollow body
-start with small circles, circles right under the bar
-work on getting body in front of the bar more, a complete circle vs. dropping vertically in the front
-continue pressing down as you pull yourself forward and under the bar (don't get loose)
Bar muscle up:
-we confirmed I have more than enough strength to not need a chicken wing and I can stop that now
-be patient, finish pressing the bar down BEFORE trying to pull/turn over
-order to work on them:
1) beat swing
2) big beat swing
3) big beat swing, bend elbows LATE and KEEP PRESSING bar down (don't pull body into the bar, just press down and get HIGH)
4) bar MU, be patient and continue pressing down vs. resting or getting loose in the botttom of the dip.
-get from point A to B aggressively, should be a 2 position movement vs. 3 (ex: pausing in bottom of dip)
Ring MU:
-always press rings together AND down. Keep rings close to the body.
-Toe spot MU drill:
3 positions (all with a static hold):
bottom of rib cage
bottom of dip
ring support
up and then back down, keep elbows close, chest and eyes up, core engage all the way up through shoulders
Handstands/walking:
-work the freestanding hold in order to make walking better
-kick up with one leg closer to you and the other as high as you can
-push into the floor and stay tight
-fight for every kick up, never kick down without a fight
Workout:
Private gymnastics coaching with Elaine
I wanted to document here all the things she told me and the drills she recommended.
For butterfly pull ups and chest to bar butterfly:
-warm up with beat swings with straight legs
-then, large exaggerated beat swing with straight elbows, eyes forward, hollow body
-start with small circles, circles right under the bar
-work on getting body in front of the bar more, a complete circle vs. dropping vertically in the front
-continue pressing down as you pull yourself forward and under the bar (don't get loose)
Bar muscle up:
-we confirmed I have more than enough strength to not need a chicken wing and I can stop that now
-be patient, finish pressing the bar down BEFORE trying to pull/turn over
-order to work on them:
1) beat swing
2) big beat swing
3) big beat swing, bend elbows LATE and KEEP PRESSING bar down (don't pull body into the bar, just press down and get HIGH)
4) bar MU, be patient and continue pressing down vs. resting or getting loose in the botttom of the dip.
-get from point A to B aggressively, should be a 2 position movement vs. 3 (ex: pausing in bottom of dip)
Ring MU:
-always press rings together AND down. Keep rings close to the body.
-Toe spot MU drill:
3 positions (all with a static hold):
bottom of rib cage
bottom of dip
ring support
up and then back down, keep elbows close, chest and eyes up, core engage all the way up through shoulders
Handstands/walking:
-work the freestanding hold in order to make walking better
-kick up with one leg closer to you and the other as high as you can
-push into the floor and stay tight
-fight for every kick up, never kick down without a fight
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