Daily score: 8
Workout:
Row 10 min easy
98 cals
+
Row 30 cals @100% effort
rest 4 min actively on assault bike
x2
1:44 (464m)
1:33 (424m)
+
Row 10 min easy
104 cals
Body is feeling back to normal energy level etc. The first 30 cal row I tried to focus on a super strong leg push off and the second I did the same but let myself also pick up the cadence some. I found the meters difference interesting. Thanks!
Friday, November 8, 2019
November 6, 2019
Daily score: 8
Workout:
Gymnastics class
What a great class. We worked HS walking and some HS walking drills and followed that with some shoulder strength building (with DBs) and stretching. I felt some improvement and confidence today with HS walking, was fun. Thanks!
Workout:
Gymnastics class
What a great class. We worked HS walking and some HS walking drills and followed that with some shoulder strength building (with DBs) and stretching. I felt some improvement and confidence today with HS walking, was fun. Thanks!
Tuesday, November 5, 2019
November 5, 2019
Daily score: 6 (things were kinda 'tweaky')
Workout:
A. Squat snatch; 5 doubles @75-85%; rest 2 min
85, 90, 95, 100, 100
B. Thruster; build to a 2 rep max (From the floor)
120 (failed 130)
C. Thrusters; 15 reps AFAP 65# x3; rest 4 min actively on rower @easy pace
:42
:40
:35
(40 cals per row)
D. DB front rack walking lunges; 50 feet x3; rest 3 min actviely on ski erg
35#'s per hand
x3
(30 cals per ski)
E1. Single leg barbell RDL; 8-10x2; rest 1 min
35# x8/leg x2
E2. Arch body rock; 30 seconds x2; rest 1 min
15/15 x2
E3. Single leg good mornings; 10-12x2; rest 1 min
35# x10/leg x2
I think my body is in need of some recovery. I've had some unusal knee soreness and a few other random tweaks today. All day at work my low back was uncomfortable sitting so I had to stand most the day. Snatching went well. The reps at 95 felt easy and snappy. Heavy thrusters felt awful in my wrists and shoulders...it's a tough transition to the press and on the fail at 130 my shoulders felt bad. Nothing got hurt, just kinda stunned in the anterior shoulder, mostly the right side. That made the first two sets of thrusters at 65 a bit sore but they got better by the third set. However, after the thrusters my left knee was hurting...and I don't remember a moment where it started. Seemed to tolerate the lunges just fine. But annoying. Making me feel old! Arch body rocks were so hard, back feels tight. I'm really fine, just little things here and there. I did ride kinda hard yesterday. Thanks!
Workout:
A. Squat snatch; 5 doubles @75-85%; rest 2 min
85, 90, 95, 100, 100
B. Thruster; build to a 2 rep max (From the floor)
120 (failed 130)
C. Thrusters; 15 reps AFAP 65# x3; rest 4 min actively on rower @easy pace
:42
:40
:35
(40 cals per row)
D. DB front rack walking lunges; 50 feet x3; rest 3 min actviely on ski erg
35#'s per hand
x3
(30 cals per ski)
E1. Single leg barbell RDL; 8-10x2; rest 1 min
35# x8/leg x2
E2. Arch body rock; 30 seconds x2; rest 1 min
15/15 x2
E3. Single leg good mornings; 10-12x2; rest 1 min
35# x10/leg x2
I think my body is in need of some recovery. I've had some unusal knee soreness and a few other random tweaks today. All day at work my low back was uncomfortable sitting so I had to stand most the day. Snatching went well. The reps at 95 felt easy and snappy. Heavy thrusters felt awful in my wrists and shoulders...it's a tough transition to the press and on the fail at 130 my shoulders felt bad. Nothing got hurt, just kinda stunned in the anterior shoulder, mostly the right side. That made the first two sets of thrusters at 65 a bit sore but they got better by the third set. However, after the thrusters my left knee was hurting...and I don't remember a moment where it started. Seemed to tolerate the lunges just fine. But annoying. Making me feel old! Arch body rocks were so hard, back feels tight. I'm really fine, just little things here and there. I did ride kinda hard yesterday. Thanks!
November 4, 2019
Daily score: 7
Workout:
Mountain biking 2-3 hours
What can I say, once again a stunning fall day and soul lifting ride. Body is still a bit in recovery mode but I had some moments where I pushed myself and felt amazing. My new bike is a beast. It's pushing me to find new limits. I love it. Thanks!
Workout:
Mountain biking 2-3 hours
What can I say, once again a stunning fall day and soul lifting ride. Body is still a bit in recovery mode but I had some moments where I pushed myself and felt amazing. My new bike is a beast. It's pushing me to find new limits. I love it. Thanks!
November 3, 2019
Daily score: 6
Workout:
A1. Negative weighted strict muscle up (with weight vest); accumulate
5 reps and try to maintain false grip all the way through a full hang;
rest as needed
5 with 14# vest
A2. Ring support hold; 10 seconds x5; rest as needed
done
B1. Kipping ring dips; accumulate 2 reps x3 ; rest 90 sec
done
B2. Large kip swing x2/chest to ring pull up x1/Large kip swing x2;
Accumulate 2 complexes x3; rest 90 sec
done
C. 1/4 pirouette hs turns off wall; accumulate 5 reps per direction
https://www.youtube.com/watch?v=_zZ5VODOijM
done
D1. Row 2 min @2k pr pace x3; rest 10 sec
at 2:00/500m pace x3 (447, 500, 510m)
D2. 10 CTB AFAP x3; rest to recovery
1:44 2 no reps, 1:19, 1:25 (all singles for all rounds)
I so desperately wanted to move today...I think after being pumped from the open I wanted to get right back to work. Just motivated to get better...at everything. But as soon as I started moving I realized how smoked my body was. Back and legs and even neck and shoulders were stiff and tired. I was happy to be able to do negatives with the vest on, if I recall, last time I tried it was too heavy. Kipping dips always feels awkward. I feel like I do it right once out of 5 or so. Swinging on the rings just felt heavy and disjointed. It's been awhile and I know I'm not really doing it right and some of it may have just been soreness/fatigue in my upper back. I had fun practicing the pirouettes. It may not look like much but has come a long way. Rowing felt strong but boy, the first set of CTB were hard! I miss a couple even. Live to fight another day. Thanks!
Workout:
A1. Negative weighted strict muscle up (with weight vest); accumulate
5 reps and try to maintain false grip all the way through a full hang;
rest as needed
5 with 14# vest
A2. Ring support hold; 10 seconds x5; rest as needed
done
B1. Kipping ring dips; accumulate 2 reps x3 ; rest 90 sec
done
B2. Large kip swing x2/chest to ring pull up x1/Large kip swing x2;
Accumulate 2 complexes x3; rest 90 sec
done
C. 1/4 pirouette hs turns off wall; accumulate 5 reps per direction
https://www.youtube.com/watch?v=_zZ5VODOijM
done
D1. Row 2 min @2k pr pace x3; rest 10 sec
at 2:00/500m pace x3 (447, 500, 510m)
D2. 10 CTB AFAP x3; rest to recovery
1:44 2 no reps, 1:19, 1:25 (all singles for all rounds)
Saturday, November 2, 2019
November 2, 2019
Daily score: 9
Workout:
20.4
30 box jumps 20"
15 c and j 65
30 box jumps
15 c and j 85
30 box jumps
10 c and j 115
30 pistols
10 c and j 145
30 pistols
5 c and j 175
30 pistols
5 c and j 205
164 (12:27 tie breaker, end of pistols)
Made it through 4 of the c and j's at 145
This was so fun. I'm stoked to have lifted so close to my max 4 times after all the other work. I couldn't believe watching the video how good the lifts looked. The felt way worse. I felt buried in the bottom of all of them and used to never be able to regain tension to get out of that position. But today I did it 4 times! The one I missed kinda slipped off my right shoulder in the catch and I couldn't shift it up AND get out of the bottom at the same time. But I consider this one a win! Pumped for the next one! I also have the world's best cheering section :). Thanks!
Workout:
20.4
30 box jumps 20"
15 c and j 65
30 box jumps
15 c and j 85
30 box jumps
10 c and j 115
30 pistols
10 c and j 145
30 pistols
5 c and j 175
30 pistols
5 c and j 205
164 (12:27 tie breaker, end of pistols)
Made it through 4 of the c and j's at 145
This was so fun. I'm stoked to have lifted so close to my max 4 times after all the other work. I couldn't believe watching the video how good the lifts looked. The felt way worse. I felt buried in the bottom of all of them and used to never be able to regain tension to get out of that position. But today I did it 4 times! The one I missed kinda slipped off my right shoulder in the catch and I couldn't shift it up AND get out of the bottom at the same time. But I consider this one a win! Pumped for the next one! I also have the world's best cheering section :). Thanks!
Friday, November 1, 2019
October 31, 2019
Daily score: 8
Workout:
#34
A. High hang squat snatch; build up to a moderate effort double
95
B. Split jerk; build to a 1rm
165
+
Skill work/pacing practice for open workout tomorrow
clean and jerk: 145 (can power up to 135, squat after that)
30 box jumps: 1:27
30 step ups: 1:10
some pistols
+
C1. Hollow body positional rolls; 3 slow controlled reps in both
directions x3; rest as needed
skipped
C2. Arch body rocks; 30 seconds x3; rest as needed
skipped
C3. Side plank; 30 seconds x3; rest as needed
skipped
C4. Tall kneeling paloff press; 10 reps x3; rest as needed
skipped
Workout:
#34
A. High hang squat snatch; build up to a moderate effort double
95
B. Split jerk; build to a 1rm
165
+
Skill work/pacing practice for open workout tomorrow
clean and jerk: 145 (can power up to 135, squat after that)
30 box jumps: 1:27
30 step ups: 1:10
some pistols
+
C1. Hollow body positional rolls; 3 slow controlled reps in both
directions x3; rest as needed
skipped
C2. Arch body rocks; 30 seconds x3; rest as needed
skipped
C3. Side plank; 30 seconds x3; rest as needed
skipped
C4. Tall kneeling paloff press; 10 reps x3; rest as needed
skipped
Really enjoyed the high hang snatch work, felt powerful and snappy. The two reps at 95 actually felt pretty easy! I LOVE to split jerk and was jazzed all day to get home and give it a go. 165 is 10#'s off my previous PR, but I'll take it. More importantly, for this week, that's 20#'s more than I'll need to jerk (assuming I get to jerk the 145 bar). We (Marc was training too) then spent some time prepping for 20.4. Working up to a 145 clean and jerk...which I did! Basically a 10# PR compared to when I tried a few weeks back. Glad to be heading back to my old 1rm of 155. I think 145 after all the other work will be really really hard. But at least I know it's possible. Honestly, pistols are pretty easy for me. And it was great to work the step ups versus box jumps and realize how much less taxing the step ups are and also faster, easy choice. Can't wait to attack it! This is one I may consider repeating just to try the two versions: 1- go fast and have as much time as possible to get as many reps at 145, 2- go slow and be not too tired upon getting to 145. We shall see. By the time all of this was over the door bell was ringing with trick or treaters, we had been in the gym approaching 1.5, 2 hours and we were starving, so I called it. I needed to eat and between a stressful day at work and 20.4 excitement, all my catecholamines were gone. Thanks!
Subscribe to:
Comments (Atom)