October 7, 2019

Daily score: 9

Workout:

#15
A. Squat snatch; 4 triples @80-87% last week's tough single

85, 90, 95, 90

B. Squat clean and jerk; build to a 3rm (all three reps must be
completed within 30 sec to count)

115

C. Back squat; build to a tough single

170

+
For time:
200 foot OH walking lunge (35# DB)
50 DB box step ups
40 two arm DB S2O 35#

14:02
(20" box, single arm lunges alternating every 50', every 25' unbroken)
sets of 5 on the step ups (35 in each hand)
12-10-9-9 on the S20

I feel like my lifts are coming back.  Snatching felt great and 95# was slightly over the range you gave me but I wanted to go for it.  Cleans are still a struggle.  I used to be able to back squat 190 but am happy with 170 as a tough single, at least I felt solid positioning wise.  WOD was tough, mostly the step ups.  My right knee has been 'off' since my last mountain bike ride.  It doesn't 'hurt' but the patella is irritated.  Don't think the workout made it any worse though.  I think all the downhill riding was a lot of tension on my forward leg and I need to force myself to alternate legs.  Anyhow, all good.  Thanks!

October 6, 2019

Daily score: 9

Workout:

#14
A. Muscle up skills and drill.  After a while if you feel good and
like you can get over top of the rings, take some attempts - 10-15 min

russian dips, banded drill, kip practice, and 3 attempts

B. CTB pull ups; 20 reps for time in sets of 4 unbroken x2; rest 90 sec

3:02
4:15 (I had to double pump the 4th rep on the last 3 sets of 4)

+
10 min amrap:
10 cals row
20 wall balls
40 double unders

3 rounds +10 cals +13 WBs

+
Row 15 min easy

done

Right shoulder just doesn't do what it should on the muscle up attemtps.  Left side feels so solid.  CTB are feeling better, super happy to even be doing sets of 4.  The wod was a good burn, du's felt great today, I did 25/15 each round and the wbs unbroken.  I'm excited for the Open!  Thanks!

October 5, 2019

Daily score: 9

Workout:

A. Strict pull up; 30 for time

4:58 (3/2/3/2 then 2/2/2/2/2 then singles)

+
10 min amrap:
15 TTB
10 kipping hspu
10 foot hs walk

3 rounds plus 10 TTB
(i allowed myself to do the hs walk in 5' increments)

+
2 min amrap:
bar facing burpees

28

+
core/mobility/stretching/cyclical cool down 10-15 min

5 mins on ski erg (50 cals), 5 mins on bike (38 cals)

Lots of hip stretches

This was satisfying.  My HS walking is feeling more controlled I just still struggle to breathe upside down during a wod.  So great to take the time to stretch out.  All good!  Signed up for the Open today and took the judges course.  Thanks!

October 3, 2019

Daily score: 6 (cramps, the girl kind)

Workout:

#11
A. Power snatch; 15 for time @70% estimated 1rm

1:11 (10/5)
at 70#

B. Power clean and jerk; 15 for time @70% estimated 1rm

1:36 (5/5/5)
at 90#

C. Front squat; 5x5; rest 2 min (build each set to a 5rm, but aim for
as small of a gap as possible from set 1 to 5)

115, 120, 125, 125, skipped

+
21-15-9
Two arm DB power cleans 35#
burpee lateral hops over DB

7:28

+
row 10 min cool down

  

done, 1800 some odd meters

My uterus was trying to derail me today but I won.  Snatches felt great!  Clean and jerks were harder. I skipped the last set on the front squats because my right quad was getting more and more irritated each set.  Felt like something wanted to pull on the lateral side.  It's totally fine the next day after some rest.  WOD was a good one.  Marc did this one with me and pushed me.  We were both on the ground after.  Recovered pretty quickly though.  Finally starting to feel fit again and lost the 5#'s I gained in Scotland.  Amazing how much better I feel.  Thanks!

October 2, 2019

Daily score: 8

Workout:

Gymnastics class


So glad I made it to class tonight.  Work was crazy and so was traffic so it took a lot of effort to get there.  But it's so good for me to get out of my comfort zone and be pushed by other people and a coach.  I even won the static HS hold competition today!  We warmed up, worked some static holds with spotters then had a comp without spotters, stretched, and talked about practicing during the week.  It was great.  An hour always goes by so fast.  I'm stoked though because I think I have the coach talked into being my partner for the comp I want to do in January.  The masters division used to be individual but this year they changed it to a partner thing.  We shall see!  Thanks!

October 1, 2019

Daily score: 8

Workout:

Outdoor day

Mountain biking

20 miles, 3-4 hours


Amazing glorious fall day of riding!  Really challenged my downhill and technical skills on a trail we rarely ride because it has to be shuttled.  It was fantastic.  My skills really improved with all the work in Scotland.  Didn't crash and had a blast.  This trail blows my mind.  a solid 20 miles of beautiful fun single track.  Thanks!

September 30, 2019

Daily score: 8

Workout:

#9
A. Squat snatch; build to a max

105

B. Squat clean and jerk; build to a max

135

C. Front squat; 3x3; rest 2 min

115, 125, 130

+
EMOM 9 min:
1- 6 DB power cleans 35#/hand
2- 12 alt'ing DB power snatch 35#
3- 12 DB hang clean and split jerk alternating

Done

+
EMOM 9 min
1- 4 devil's press 35#/hand * film so I can see.  If needed, scale weight
2- 12 alt'ing DB hang clean and jerk
3- 12 alt'ing hang split snatch

Done (35’s first round on devil’s press then 25’s)

+
EMOM 9 min:
1- 25 foot OH walking lunge L
2- 25 foot OH walking lunge R
3- 6 sinlge arm DB OHS per side

Done with 35#

+
Row sprint 20 seconds @100%
rest 10 sec
x10 sets

Done, approx 1000m total

What a great workout.  As unpleasant as it is to lose gains it was also satisfying to set some new max's that are accurate to the current state of my body.  I'm excited to build on them again.  I tried what we talked about to improve the devil's press but it was still a rough press out for me so I backed off the weight the second two sets.  The single arm OHS's felt way better this week.  Thanks!