Daily score: 6 (a little jet lagged)
Workout:
A. Thruster; build to a 5 rep max
125!
B. TnG power clean and jerk; 8, 8, 8; rest 3 min actively on the rower bw sets
95# x8 x3
+
For max reps:
30 sec wall balls
30 sec double unders
30 sec burpee box jumps 20"
30 sec row cals
1: 16, 30, 5, 6
2: 16, 29, 5, 6
rest 4 min
For max reps
30 sec DB thrusters
30 sec DB power snatch
30 sec CTB pull ups
30 sec row cals
rest 4 min
x2 sets
1: 12, 8, 6, 5
2: 11, 8, 6, 5
+
stretching/mobility work 20-30 min
done
The last rep on the thruster was max effort. I did have to pause at the shoulder before the last three. C and J's was great barbell cycling practice. The overhead part felt easy. WOD series went well. Good to be back. Thanks!
Tuesday, April 16, 2019
Monday, April 8, 2019
April 7, 2019
Daily score: 8 (still some deltoid soreness)
Workout:
Supposed to be outdoor day but weather was awful so:
A). 15 minutes HS walk practice
Got a couple 15 foot walks
+
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run
26:35
Quality handstand practice even though I was still a tad sore. I was going to wear my vest for the half Murph but decided against it since I was already sore. Glad I didn’t wear it, I’m sore enough having done it without. The push ups got hard, right shoulder more uncomfortable than the left. The left just got ‘tired’. I think I’ll skip the vest on Memorial Day as well. I want to suffer but not get injured. Other than that, went well and had fun. Off to Maui! Thanks!
Workout:
Supposed to be outdoor day but weather was awful so:
A). 15 minutes HS walk practice
Got a couple 15 foot walks
+
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run
26:35
Quality handstand practice even though I was still a tad sore. I was going to wear my vest for the half Murph but decided against it since I was already sore. Glad I didn’t wear it, I’m sore enough having done it without. The push ups got hard, right shoulder more uncomfortable than the left. The left just got ‘tired’. I think I’ll skip the vest on Memorial Day as well. I want to suffer but not get injured. Other than that, went well and had fun. Off to Maui! Thanks!
April 6, 2019
Daily score: 8
Workout:
Swim 200y for time with no warm up
Done
+
Max distance underwater dolphin kick
x12
rest as needed
- sets 1-4 normal dolphin
- sets 5-8 dolphin on back
- sets 9-12 dolphin on back with arms by side
Done
+
Kick 100 for time with board
Done, forgot the time
+
Swim 200y for time
3:56
I was pretty sore in my upper body and swimming felt great to work it all out. Definitely cleared my sinuses with the dolphin on back swims. Getting more relaxed every time though. Thanks!
Workout:
Swim 200y for time with no warm up
Done
+
Max distance underwater dolphin kick
x12
rest as needed
- sets 1-4 normal dolphin
- sets 5-8 dolphin on back
- sets 9-12 dolphin on back with arms by side
Done
+
Kick 100 for time with board
Done, forgot the time
+
Swim 200y for time
3:56
I was pretty sore in my upper body and swimming felt great to work it all out. Definitely cleared my sinuses with the dolphin on back swims. Getting more relaxed every time though. Thanks!
Friday, April 5, 2019
April 5, 2019
Daily score: 8
Workout:
13 min amrap:
12 burpees to 6" reach
30 double unders
8 bar facing burpees
30 double unders
4 burpee box jump overs 20"
3 rounds +12 +30 +8 +2
+
Bike 1 min @tough aerobic pace
Bike 1 min easy recovery
x15 sets
Done
+
cool down/mobility work 20-30 min
Done
Amrap felt good. Did a couple sets of the DUs unbroken then had to split them in half. Calves and quads burned the first few minutes on the bike. Some of the quad burning I think is just some soreness from yesterday maybe. Bike wasn’t too bad. I really enjoyed the mobility time, needed that. Shoulders are sore from yesterday and was good to work things out with the lacrosse ball. Thanks!
Workout:
13 min amrap:
12 burpees to 6" reach
30 double unders
8 bar facing burpees
30 double unders
4 burpee box jump overs 20"
3 rounds +12 +30 +8 +2
+
Bike 1 min @tough aerobic pace
Bike 1 min easy recovery
x15 sets
Done
+
cool down/mobility work 20-30 min
Done
Amrap felt good. Did a couple sets of the DUs unbroken then had to split them in half. Calves and quads burned the first few minutes on the bike. Some of the quad burning I think is just some soreness from yesterday maybe. Bike wasn’t too bad. I really enjoyed the mobility time, needed that. Shoulders are sore from yesterday and was good to work things out with the lacrosse ball. Thanks!
April 4, 2019
Daily score: 9
Workout:
A. Overhead squat; 5, 5, 5; rest 2 min
105, 115, 120 (15# 5 rep PR)
B. Thruster; 3, 3, 3; rest 2 min
105, 110, 115
C. Power clean and jerk; 1, 1, 1; rest 2 min
135, 135, 135
D. Muscle up skills and drills 10-15 min
done, some banded, some toe spot, some negative, some swings and pull to hip
+
For time:
25 CTB pull ups (done at 2:25)
25 wall balls
25 TTB
25 deadlift 155#
25 CTB
11:53
… immediately upon completion 5 min to build to a 1rm snatch (take
this to technical failure)
110 (85, 95, 105, 110)
Workout:
A. Overhead squat; 5, 5, 5; rest 2 min
105, 115, 120 (15# 5 rep PR)
B. Thruster; 3, 3, 3; rest 2 min
105, 110, 115
C. Power clean and jerk; 1, 1, 1; rest 2 min
135, 135, 135
D. Muscle up skills and drills 10-15 min
done, some banded, some toe spot, some negative, some swings and pull to hip
+
For time:
25 CTB pull ups (done at 2:25)
25 wall balls
25 TTB
25 deadlift 155#
25 CTB
11:53
… immediately upon completion 5 min to build to a 1rm snatch (take
this to technical failure)
110 (85, 95, 105, 110)
OHS went well, a 5 rep PR by quite a bit as far as I could tell looking back through my blog. I tried to leave my hands out wide where I snatch versus bringing them in a bit like I do sometimes for just OHS. My elbows are the issue with the wider grip. They just aren't as stable. Damn double joints. I think maybe it's snatching I need to change, bring that grip in a bit...? Thursters went well. Stayed at 135 on the C and J's because I really wanna stay were I don't starfish my legs and build a better pattern. I felt good about all three of these reps. Muscle up work went okay. The wod was kinda fun. I did mostly doubles on the CTB and 3-5 on the TTB. DLs I did in 5's. The cool thing was how light all of the snatches felt. And I didn't fail any reps. I think if I had more time I may have hit 115. Thanks!
Tuesday, April 2, 2019
April 2, 2019
Daily score: 8
Workout:
A. HS walk practice 10-15 min
done, 10-15 foot walks
+
For max reps:
1 min strict hspu
1 min double unders
1 min kipping hspu
1 min row calories
1 min rest
x3 sets
Strict: 15, 8, 10
DUs: 50, 40, 50
Kipping: 11, 9, 8
Row: 12, 14, 12
+
B. Hanging L hold; amsap x3; rest 90 seconds
26, 24, 20
C. Side plank; 45 sec x3/side; rest 15 sec bw sides
done
D1. Tuck ups; 20 reps x3; rest 1 min
D2. Arch body rocks; 30 seconds x3; rest 1 min
done
So good to focus on HS walking for a bit. I made 15' a couple times. I am definitely stepping forward with my left hand then meeting it with the right and repeating. It's the right shoulder that will give first. And of course if my elbows bow I'm toast. I definitely correlate success with keeping my butt tight and feet together and pointed, but it's hard to get it all right and breathe at the same time. The WOD was tough but satisfying. Neck at shoulders were tired on the row. Everything else went well. SOOOOOOOO wish I could join you all on Saturday. I'm sure it will be a blast. Thanks!
Workout:
A. HS walk practice 10-15 min
done, 10-15 foot walks
+
For max reps:
1 min strict hspu
1 min double unders
1 min kipping hspu
1 min row calories
1 min rest
x3 sets
Strict: 15, 8, 10
DUs: 50, 40, 50
Kipping: 11, 9, 8
Row: 12, 14, 12
+
B. Hanging L hold; amsap x3; rest 90 seconds
26, 24, 20
C. Side plank; 45 sec x3/side; rest 15 sec bw sides
done
D1. Tuck ups; 20 reps x3; rest 1 min
D2. Arch body rocks; 30 seconds x3; rest 1 min
done
So good to focus on HS walking for a bit. I made 15' a couple times. I am definitely stepping forward with my left hand then meeting it with the right and repeating. It's the right shoulder that will give first. And of course if my elbows bow I'm toast. I definitely correlate success with keeping my butt tight and feet together and pointed, but it's hard to get it all right and breathe at the same time. The WOD was tough but satisfying. Neck at shoulders were tired on the row. Everything else went well. SOOOOOOOO wish I could join you all on Saturday. I'm sure it will be a blast. Thanks!
April 1, 2019
Daily score: 8
Workout:
A. Squat snatch; build to a tough single
110
B. Squat clean and jerk; 6 doubles @83-93% 1rm; rest 2 min
128x2 x6
+
7 min amrap:
7 thrusters 80#
7 TTB
rest 3 min
6 rounds
7 min amrap:
7 box jumps 20"
7 power snatch 65#
7 bar facing burpees
3 rounds +7 +7 +3
+
cool down on bike trainer 20 min easy
Done
I had some really great reps snatching today at 95 and 100#'s. I failed 110 twice before I got it however. Clean and jerks were hard. I struggled on getting up from the squat on every second rep. I push jerked the first rep and split jerked the second. About 4/6 were TnG reps. That high power output stuff is so hard for me. Hoping all this work is making me better at it :). The amraps were butt kickers but fun. I did all of the reps unbroken on the first on except the last set of TTB. The thrusters and snatches were the hard part. Thanks!
Workout:
A. Squat snatch; build to a tough single
110
B. Squat clean and jerk; 6 doubles @83-93% 1rm; rest 2 min
128x2 x6
+
7 min amrap:
7 thrusters 80#
7 TTB
rest 3 min
6 rounds
7 min amrap:
7 box jumps 20"
7 power snatch 65#
7 bar facing burpees
3 rounds +7 +7 +3
+
cool down on bike trainer 20 min easy
Done
I had some really great reps snatching today at 95 and 100#'s. I failed 110 twice before I got it however. Clean and jerks were hard. I struggled on getting up from the squat on every second rep. I push jerked the first rep and split jerked the second. About 4/6 were TnG reps. That high power output stuff is so hard for me. Hoping all this work is making me better at it :). The amraps were butt kickers but fun. I did all of the reps unbroken on the first on except the last set of TTB. The thrusters and snatches were the hard part. Thanks!
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