November 9, 2018

Daily score: 6 (general soreness, mostly shoulders, tired from the week)

Workout:

AM
Swim at pool:
warm up
+
50y swim
3 breath rest
x3
rest as needed
x3 sets
+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)

Done

PM
A. Squat clean and jerk; build to a max in 3 attempts

155!  5# PR (135, 145)

B. Squat snatch; build to a max in 3 attempts

115 (115 failed twice, hit once)

+
open workout 15.5 (row/thrusters)

12:07
(10/9/9, 8/7/6, 9/6, 9)
(between 850-900 cals/hr)

Swimming felt great, helped me loosen up some stiffness.  Breathing work is improving.  Less panic.  Shoulders felt tired going into the afternoon workout.  Pretty impressed with how my legs held up this week.  I did this workout today as the 5th day in a row because I work night shift tonight and really want to be able to rest tomorrow.  Suuuuuppper excited about the squat clean and jerk PR.  That's been a long time coming.  Snatch didn't goes as well.  I failed 115 twice before I hit it.  I think my shoulders are just fatigued today.  15.5 hurt a bit but not as bad as I recall.  I breathe way better during thrusters now than I used to and feel like I am hitting better positions.  Now, to work!  Thanks!

November 8, 2018

Daily score: 7

Workout:

12 min amrap:
30 seconds tough aerobic effort bike trainer
9 TTB

8 rounds (all 5/4 on the TTB)

rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
9 CTB

6 rounds + 6 seconds

rest 3 min
12 min amrap:
30 seconds tough aerobic effort bike trainer
8 burpee box jumps 20"

7 rounds

+
20 min continuos sustainable bike ride on trainer

Done

It felt like my endurance with the TTB was back.  CTB still aren't great, did mostly singles.  By the time I was doing the 20 minutes I was beat and legs were definitely fatigued.  I had some leg cramping later that night, my left adductors.  Thanks!

November 7, 2018

Daily score: 7

Workout:

A. Snatch grip 2" deficit deadlifts; 5x5; rest 2 min

 105, 125, 135, 135, 145

B. Back squat; build to a 12 rep max

 135 (105, 125)

C. Single arm DB squat snatch; 14 alt'ing reps x3; rest 2 min

 35# x14 x3

+
7-14-21-28
Row cals
unbroken wall balls

9:11

This may not have been the longest workout but was intense.  The DLs I definitely felt 'pulling' in the right hamstring insertion at the base of the butt in the bottom part of the lift, more that the left.  I wouldn't call it 'pain', it just feels less elastic and a little uncomfortable.  These were also limited by thumb pain :), grip.  Setting a 12 rep max takes some grit.  I wanted to stop after the set of 125 but knew I had a little more in me.  I definitely was losing tension in my low back/core on the last few reps.  Last set of the snatches was my best, they were all hard and had me out of breath but improved with practice and as my shoulders warmed up.  WOD burned a little as expected but was fine, did it outside in some gorgeous fall weather.  Thanks!

November 6, 2018

Daily score: 7 (some neck, upper body soreness)

Workout:

A1. Hollow body hold; 40 seconds x5; rest 20 sec

40x5

A2. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 15 seconds so the last 15 is a max
effort)

60x5

B1. Hanging straddle L hold; amsap x5; rest 30 sec

25, 23, 20, 22, 20

B2. Side plank; 40 seconds x5/side; rest 20 sec

 40/side x5

B3. Arch body rock; 40 seconds x4; rest as needed

40x5

C1. V-ups; 20 reps x4; rest 30 sec

20x4

C2. HAnging L flutter kicks; 30 seconds x4; rest 30 sec

all bent knee and 15/15 seconds x4

+
20 min @sustainable effort
2 min indoor bike trainer
20 seconds plank hold in rings in external rotation

 7 rounds

rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
20 seconds handstand hold against wall

7 rounds

This was tough and long.  A core crusher which was awesome.  Sitting up straight is harder at the moment.  V-ups I had to split up and I can't begin to do 30 seconds of straight leg flutter kicks after V-ups, two sets of 15 seconds with bent knees is really hard.  Bike time wasn't so bad.  Getting on the bike the second time I definitely felt my quads kinda heavy and needed to loosen up.  Thanks!

November 5, 2018

Daily score: 8

Workout:

A. CTB butterfly tech work 10-15 min

Done, 12 doubles

B. Muscle up skills and drills 10-15 min

Done, banded, toe spot, pull downs with rings on bands

C. Strict hspu; amrap in 5 minutes

24

D. Negative ring muscle ups; accumulate 15 reps not for time with weighted vest

10#: 2
5#: 8
3#: 2
BW: 3

E. Strict ring dips; amrap unbroken x3; rest 2 min

7, 5, 4

+
21-15-9
DB hang squat clean and jerk 35#/hand
box jump overs 20"

11:26

+
F. Single leg balance matrix (touch with hand then touch with foot on 6 cones)

Done

This all was tough, good stuff.  I thought the wod might be harder on the legs and pressing but really the challenge was grip.  Thanks!

November 3, 2018

Daily score: 8

Workout:

AM
Swim at pool:
warm up
+
25y swim
3 breath rest
x6
 (3 breathe rest means you inhale when you hit the wall, then put your
face back in the water to breathe out, and repeat x3)
rest as needed
x3 sets

Done

+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)

Done, all around 20 seconds under water

PM
A. Squat clean and jerk; 6 triples @78+% 1rm; rest 2min

6 triples at 115

B. Overhead squat; 3, 3, 3, 3, 3; rest 2 min

105, 115, 125, 125, 125

C1. Seated box jumps; 5 reps x3; rest 10 sec

24", 5x3

C2. High hang power clean; 1.1.1x3; rest 3 min

95# x3

+
Row sprint 30 secods @100%
rest 10 sec
1 min max reps thrusters 55#
rest 3 min
Assault bike sprint 30 secods @100%
rest 10 sec
1 min max reps power snatch 55#
rest 5 min
x2 (repeat both intervals)

thrusters: 20, 17
snatches: 19, 15

I figured some things out swimming today- I have to breath out more forcefully to empty my lungs and to keep up the rate that's comfortable when exhaling under water.  I realized I have been breathing that way (exhaling fully above and then inhaling above when I bring my head out) while lap swimming.  Versus exhaling fully under the water and inhaling above.  So basically breathing at the top of my lungs the whole time.  Once I get this dialed I assume my efficiency and comfort has to improve.  

The clean and jerk triples were challenging.  Mostly just keeping tension and not getting sloppy on the third rep.  The video is my third set of OHS at 125 and my cleanest.  I did the high hang power clean from the power position and it was very challenging, I haven't worked that movement in a long time and it kinda hurt my brain.  The wod is definitely a domain that kills me...the longest one minute ever.  I didn't break on the thrusters but broke on both sets of snatches.  I think it's just easier to get a breath at the top on the thrusters versus the snatches. 

November 1, 2018

Daily score: 8 (arm soreness finally gone)

Workout:

10 min amrap:
30 seconds tough aerobic effort bike trainer
8 TTB

7 rounds + 5 seconds

rest 3 min
10 min amrap:
30 seconds tough aerobic effort bike trainer
8 CTB

5 rounds + 5 seconds

rest 3 min
10 min amrap:
30 seconds tough aerobic effort bike trainer
8 burpee box jumps 20"

5 rounds

+
20 min continuos sustainable bike ride on trainer


Done


This was harder than it looked.  The bike is something I found I could consistently 'push' on though.  As in, keep going hard and pushing the pace versus the airdyne where I feel it slow me down so much as I fatigue.  Hands have gotten soft on the pull up bar, I didn't tear but was concerned.  My endurance on the TTB has dropped off significantly,  I was doing doubles and triples.  CTB I did all singles and my butterfly form is wonky again.  20 mins on the bike definitely got my quads worked up.  It's cool to have a new tool.  It's very different than the airdyne.  Thanks!