July 9, 2018

Daily score:  8

Workout:

A. Overhead squat; 2, 2, 2; rest 2 min


125,135,145

B1. Back squat; 5, 5, 5, 5; rest 90 seconds


145,145,145,145

B2. Clean grip deadlifts; 5, 5, 5, 5; rest 2 min


185,185,185,185

+
21-15-9
deadlift 135#
thrusters 70#


5:34
(7/7/7, 11/10, 9/6, 8/7, 9, 9)

+
Row 10 min cool down


118 cals

+
mobility work 20-30 min (single leg work, lift offs, ground resting
postures, short hamstrings, etc)

Done 

Super happy to hit 145x2 on the OHS.  You can see my elbows trying real hard to stay strong, it felt good though. Back squats felt heavy at 145 so I stayed there.  The wod intimidated me but went really well.  Thrusters always make me nervous because it’s so easy for me to redline with them.  I felt I paced this just right though.  That last set of 9 unbroken was every bit of effort I had.   Thanks!

July 8, 2018

Daily score: 7

Workout:

Outdoor day

Stand up paddle boarding
2 hours, some floating, some paddling

Everything about this was perfect.  Gorgeous day, a little bit of a workout, a lot of relaxation, and a refreshing cold water plunge.

July 7, 2018

Daily score: 9

Workout:

A. Scap pull ups; 10 reps x4; rest 1 min


10x4

B1. Scap push ups; 10 reps x4; rest 1 min


10x4

B2. Tall kneeling two arm shoulder rotations; 5 slow controlled reps
x4; rest 1 min


5/side x4

C1. Seated pike lifts; 10 reps x4; rest 1 min
C2. Arch body hold; 30 seconds x4; rest 1 min
C3. Side plank; 30 seconds x4; rest 1 min
C4. Hollow body hold; 30 seconds x4; rest 1 min
C5. Face down chinese planks; 30 seconds x4; rest 1 min


Done x4

D1. Shoulder extension plank hold; 20 secodns x4; rest 40 sec
D2. Wrist rocks; 5 reps x4; rest 1 min
D3. Passive single arm hang; amsap x4/side; rest 1 min


Done x4 
Amsap hangs, L/R: 22/25, 18/19, 18/19, 11/13


+
Active recovery run 10 min


Done

+
mobility work 20-30 min

Done

Made a 30 foot HS walk playing around at CF Portland before coaching this morning.  15-20 is becoming more consistent too.  Not under fatigue anyway.  This workout was very satisfying for some reason.  All went well, I was alone and able to really focus.  Abs are just slightly sore the next day.   Run felt great.  Thanks!

July 5th, 2018

Daily score: 7 (slightly hungover)

Workout:

5 rounds for time:
3 power snatch 80% 1rm
10 bar facing burpees
3 squat clean and jerk 80% 1rm
12 TTB

85# snatch
120# C and J
17:05

rest 5 min
21-15-9
Row calories
Burpees lateral jump over rower

7:32

I didn't drink much poison the night before but I did host a party and between that and being up until 1a, I felt a little slow.  I LOVE the 4th of July though so no complaints.  You are a smart man, this was exactly what I needed.  It hurt.  I was a pool of sweat by the end.  The clean and jerks were the hard part in the first one, I did all singles and it was the squat part that was the most challenging.  Just gaining the tension while out of breath is where I feel the challenge.  I did all the snatches unbroken, the TTB all in 4's until the last round when I had to do 4/4/2/2.  Thanks!

July 4, 2018

Daily score: 9 (feeling great after a day of rest)

Workout:

A. Negative Muscle ups; accumulate 14 slow controlled reps

14

B. Butterfly CTB tech work 10 min

Done, box drill, some doubles

C1. Strict hspu; 8 reps x4; rest 15 sec

8, 5/3, 5/3, 8

C2. Double unders; 50 reps AFAP x4; rest 15 sec

50 unbroken x4, around 30 seconds each time

C3. HS walk; 25 feet x4; rest as needed to recovery

15/10
10/10/10
15/10
10/10/10

D1. Bench press; 8, 8, 2, 2; rest 90 seconds

85, 90, 105, 110

D2. Supinated weighted pull ups; 2.2.2x4; rest 15 sec/rest 90 seconds

20# for all

D3. Seated behind the neck snatch grip strict Z press; 4-5x4; rest 90 seconds

55x5
65x5
70x5
70x5

D4. Bent over barbell rows; 6-8x4; rest 90 seconds

95x8x4

+
mobility work 20-30 min

Done

Butterfly was just okay today, I'll keep trying trying trying.  The 'C' series felt way better than last week.  I was alone in the gym and able to focus more.  Double unders are feeling amazing, such progress, thank you.  HS walk was better, less flailing.  Still so so hard to breath and walk.  On the 4th round I actually made it 10 feet on my first kick up after just the 15 second rest.  All the other rounds took a few tries until I caught my breath.  Such good practice.  D series was fun.  Thanks and happy 4th of July!!!!!

July 2, 2018

Daily score: 6 (just a little tired, not bad)

Workout:

A. Overhead squat; 3x3; rest 2 min

125, 130x2, 125

B. Back squat; 10 sets of 3 @83%+ 1rm; rest as needed (try to increase
weight as you go)

155, 160, 160, 160, 160
165, 165, 170, 165, 155

C. Clean grip deadlifts; 15, 15, 15; rest 2 min

135x15x3

D1. Single leg RDL; 6-8x3; rest 1 min

20x8/side
25x8/side x2

D2. DB step overs; 12 reps x3; rest 1 min

35# DBs x12 x3

D3. Sandbag over shoulder; 10 reps x3; rest 2 min (switch shoulder per rep)

10x3 70# sand bag

+
Row sprint 15 seconds @100%
rest 1:45
x6

Done, all between 95-100m

I rode pretty hard downhill yesterday and things are just strangely and randomly tight and sore in my legs, glutes, back, and even my elbows.  I ride downhill with my left leg forward and right back so it always creates lopsided tension.  It's all fine, learning how to stretch and mobilize more effectively.  The thing with heavy OHS is I have to rev up some aggression.  I tried but I did note I wasn't able to get 100% there.  Hence the drop at 130 on the last rep.  Next time.  Back squats were empowering.  I haven't squatted that much weight cummulatively ever.  My right glute/hip area was lit up after so I didn't go crazy on the weight on the DLs just to be safe.  I mobilized it after this workout and it's not too bad the next day.  D series and rowing went well, tough stuff.  Thanks!

July 1, 2018

Daily score: 7

Workout:

Outdoor day

Mountain biking, 2.5 hours, 10-12ish miles


All good.  Getting better and faster :).