Daily score: 7
Workout:
Outdoor day
mountain biking
Sadly we were closed out by thunder and lightening! Basically an hour drive and a 5 minute ride.
Monday, October 28, 2019
Friday, October 25, 2019
October 25, 2019
Daily score: 8
Workout:
20.3 (18.4)
21-15-9
Dl 155
Hspu
21-15-9
Dl 205
Hs walk 50’
9 min time cap
Score of 99 reps, made it through 9 of the heavy DL’s
Mountain biking 2.5 hours
So...last year I did this one twice, first time made it through 12 heavy DL’s, second through 17. Of course I wanted to do better and get a chance at walking. I was pumped to kill myself to get there. I was on the heavy DL bar at 7:10 which was even a tad faster than last years pace. I did 3 reps and then fell to really tough singles. I was grunting and trying to go as fast as possible but the weight was physically out-doing me. The truth is, I just haven’t been dead lifting heavy habitually compared to last year and nothing I could do was gonna magically change that. So, it’s all in all a win ;). Explanation: I went a liiittle faster on the first 21-15-9 and I lifted a relatively heavier weight compared to my current max as many times as I possibly could in the allotted time. I have zero doubt that I gave my all. Stoked to be injury free. We went mountain biking after which hopefully helped loosen things up. Back is tight but okay. I won’t be repeating this one, I know better than to believe I can make weight lighter in a couple days time. Fun challenge though and motivating! Thanks!
Thursday, October 24, 2019
October 23, 2019
Daily score: 6 (sore upper body, tired)
Workout:
Gymnastics class
Stressful day at work and took some effort in traffic to get to class but once again, so glad I'm doing this. We workout on holding a static HS hold, taking a step, holding, taking a step...was so hard and great practice. She also had us learning pirouettes which I've been so mystified by for a long time and with her instruction it was starting to make sense. All good, thanks!
Workout:
Gymnastics class
Stressful day at work and took some effort in traffic to get to class but once again, so glad I'm doing this. We workout on holding a static HS hold, taking a step, holding, taking a step...was so hard and great practice. She also had us learning pirouettes which I've been so mystified by for a long time and with her instruction it was starting to make sense. All good, thanks!
Wednesday, October 23, 2019
October 22, 2019
Daily score:
Workout:
#26
A.Overhead squat; build to a 5 rep max
125 x5, 5# PR
+
6 sets:
Ski erg sprint 10 cals @90-95% effort immeditately into
5 tough Push jerks
rest 1 min bw sets
* note; increase load on push jerk per set
:38, 105 unbroken tnG
:39, 110 unbroken tnG
:38, 115 unbroken tnG
:39, 120 3/2 re-rack
:38, 125 2/2/1 re-rack
:38, 130 1/1/2/1 re-rack
+
C1. Power clean; 1.1.1x3; rest 10 sec/rest 2 min
105, 115, 125
C2. Front squat; 3x3; rest 2 min
115, 125, 135
C3. DB front rack walking lunges; 50 feet AFAP 35#/hand x3; rest 2 min
:38
:35
:35
So pleased with setting a PR on the OHS. The ski/jerk combo was tough but I love both those movements. By the last series I could feel I had spent a lot of my intensity already so started light but then I felt great and was pleased with some solid form holding up on the last round with heavier weights. I was starving and properly tired after this one. Not too sore the next day. Thanks!
Workout:
#26
A.Overhead squat; build to a 5 rep max
125 x5, 5# PR
+
6 sets:
Ski erg sprint 10 cals @90-95% effort immeditately into
5 tough Push jerks
rest 1 min bw sets
* note; increase load on push jerk per set
:38, 105 unbroken tnG
:39, 110 unbroken tnG
:38, 115 unbroken tnG
:39, 120 3/2 re-rack
:38, 125 2/2/1 re-rack
:38, 130 1/1/2/1 re-rack
+
C1. Power clean; 1.1.1x3; rest 10 sec/rest 2 min
105, 115, 125
C2. Front squat; 3x3; rest 2 min
115, 125, 135
C3. DB front rack walking lunges; 50 feet AFAP 35#/hand x3; rest 2 min
:38
:35
:35
So pleased with setting a PR on the OHS. The ski/jerk combo was tough but I love both those movements. By the last series I could feel I had spent a lot of my intensity already so started light but then I felt great and was pleased with some solid form holding up on the last round with heavier weights. I was starving and properly tired after this one. Not too sore the next day. Thanks!
Tuesday, October 22, 2019
October 21, 2019
Daily score: 8
Workout:
#25
A. False grip strict pull ups; amrap unbroken x3; rest 90 sec
5, 5, 5
B1. False grip ring rows; amrap unbroken x4; rest 1 min
17, 17, 17, 17
B2. Weighted dips; 2-3x4; rest 1 min
7.5# x3
10 x3
12.5 x3
15 x3
B3. Strict ring dips; amrap unbroken x4; rest 2 min
4, 3, 3, 2.5
C1. Parallete elevated push ups; amrap unbroken x3; rest 1 min
10, 10, 11
C2. HS walk; max distance in 10 foot unbroken segments in 90 sec x3; rest 3 min
3 segments, 2.5, 3
D1. Tuck front lever hold; 30 sec x3; rest 30 sec
30x3
D2. CTB pull ups; 10 reps AFAP x3; rest 3 min
:50, :52, :56
+
Row 10 min easy
2029 meters
Stoked at some strength returning in my dips. The strict ring dips were harder this week because I did them on longer straps. By the HS walking my shoulders were getting a little tired. CTB deteriorated to quick singles by the third set. Dreaming of having my muscle ups back! I think I can do it! Thanks!
Workout:
#25
A. False grip strict pull ups; amrap unbroken x3; rest 90 sec
5, 5, 5
B1. False grip ring rows; amrap unbroken x4; rest 1 min
17, 17, 17, 17
B2. Weighted dips; 2-3x4; rest 1 min
7.5# x3
10 x3
12.5 x3
15 x3
B3. Strict ring dips; amrap unbroken x4; rest 2 min
4, 3, 3, 2.5
C1. Parallete elevated push ups; amrap unbroken x3; rest 1 min
10, 10, 11
C2. HS walk; max distance in 10 foot unbroken segments in 90 sec x3; rest 3 min
3 segments, 2.5, 3
D1. Tuck front lever hold; 30 sec x3; rest 30 sec
30x3
D2. CTB pull ups; 10 reps AFAP x3; rest 3 min
:50, :52, :56
+
Row 10 min easy
2029 meters
Stoked at some strength returning in my dips. The strict ring dips were harder this week because I did them on longer straps. By the HS walking my shoulders were getting a little tired. CTB deteriorated to quick singles by the third set. Dreaming of having my muscle ups back! I think I can do it! Thanks!
Sunday, October 20, 2019
October 20, 2019
Daily score: 9
Workout:
20.2
20 min amrap:
4 db thrusters 35's
6 ttb
24 du's
13 rounds +4 +6 +18
470 reps
(56 thrusters, 84 ttb, 330 du's)
My 'reach' goal was 15 rounds and my 'must get' was 11. So I'll take almost 14. More importantly I'm proud of my sustained effort and my attempt to speed up at the end (though not very effective). I started splitting the ttb 3/3 from the beginning and that held up well the whole way. I did probably the first 4-5 rounds unbroken on the du's and then 12/12. Some of that was to not blow up breathing wise and some to prevent peeing! I think the hardest part was just staying motivated to keep a strong pace for the whole 20 mins...it just felt like the thrusters kept coming. Glad it's over. Would not enjoy doing that one again for 'fun'. Thanks! And congrats on your own accomplishment, love reading your IG summary.
Workout:
20.2
20 min amrap:
4 db thrusters 35's
6 ttb
24 du's
13 rounds +4 +6 +18
470 reps
(56 thrusters, 84 ttb, 330 du's)
My 'reach' goal was 15 rounds and my 'must get' was 11. So I'll take almost 14. More importantly I'm proud of my sustained effort and my attempt to speed up at the end (though not very effective). I started splitting the ttb 3/3 from the beginning and that held up well the whole way. I did probably the first 4-5 rounds unbroken on the du's and then 12/12. Some of that was to not blow up breathing wise and some to prevent peeing! I think the hardest part was just staying motivated to keep a strong pace for the whole 20 mins...it just felt like the thrusters kept coming. Glad it's over. Would not enjoy doing that one again for 'fun'. Thanks! And congrats on your own accomplishment, love reading your IG summary.
Saturday, October 19, 2019
October 18, 2019
Daily score: 7
Workout:
#23
A. Snatch pulls; 3x3; rest 2 min (increase load from last week)
120, 120, 125
B. Front squat; 3x3; rest 2 min
135, 145, 145
C. Overhead squat; 3x3; rest 2 min (increase load from last week)
115, 120, 125
D. max reps wall balls in 1 min x3; rest 2 min
26, 30, 32
+
row sprint 10 seconds @100%
rest 1 min
x5 sets
67, 69, 69, 69, 67 meters (all 6 pulls)
+
ski erg 10 min easy cool down
103 cals
Stoked to have some strength creeping back in the front squat and ohs. Figured out how to cycle wb’s fastest over the 3 rounds. I still remember how you broke me of my wall ball fear when I came out to train. Thank you again. Feeling good! Thanks!
Workout:
#23
A. Snatch pulls; 3x3; rest 2 min (increase load from last week)
120, 120, 125
B. Front squat; 3x3; rest 2 min
135, 145, 145
C. Overhead squat; 3x3; rest 2 min (increase load from last week)
115, 120, 125
D. max reps wall balls in 1 min x3; rest 2 min
26, 30, 32
+
row sprint 10 seconds @100%
rest 1 min
x5 sets
67, 69, 69, 69, 67 meters (all 6 pulls)
+
ski erg 10 min easy cool down
103 cals
Stoked to have some strength creeping back in the front squat and ohs. Figured out how to cycle wb’s fastest over the 3 rounds. I still remember how you broke me of my wall ball fear when I came out to train. Thank you again. Feeling good! Thanks!
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