Daily score: 8
Workout:
A. Passive hang 15 seconds + 10 unbroken toes to bar; rest as needed x3 sets
done, adjusted grip each time at 7 reps
B. Burpees; 15 reps AFAP x3; rest 3 min actively on assault bike bw sets
:38, :38, :36
C1. Side plank; 30 seconds x3/side; rest 30 sec
done
C2. Hanging L hold; amsap x3; rest 30 sec
:20, :20, :20
C3. Arch body rock; 30 seconds x3; rest 30 sec
done
C4. Hollow body rock; 30 secodns x3; rest as needed
done
+
Run 10 min easy cool down
Ran approximately 1mile, middle third with 25# plate
All of this went well. Running with the plate is awkward but doable. Shins are a bit sore from running yesterday but that's what I recall about the first few days running for me. Tomorrow I will try a little more distance and more time with the plate. Thanks!
Tuesday, January 7, 2020
Monday, January 6, 2020
January 6, 2020
Daily score: 6 (pretty okay after working last night)
Workout:
A. Squat clean x1/front squat x2 - accumulate 5 complexes @your opener
load working on being as fast and explosive as possible
140 hang power clean
140 fail hang power clean
140 hang power clean
140 power clean
140 power clean
140 hang squat clean
B1. Weighted pull up; 2-3x3; rest 2 min
20x3
26x3
28.5x2
B2. Strict hspu; amrap unbroken x3; rest 2 min
11, 12, 11
+
ski erg sprint 7 cals @100%
rest 1 min
x5 sets
:24 (at 10 resistance)
:23 (at 9)
:22 (at 8)
:23 (at 7)
:22 (at 8)
+
ski erg 10 min easy- switched to 2 mile easy jog
22 some odd minutes
+
added 30 mins mobility because I had the time and knew running was gonna hurt me
I may have picked too ambitious a weight to open with if I failed it huh? I also wish I'd just picked one style and stuck with it. So many thoughts...I'm trying to save my legs by power cleaning the opener but it's right at the limit of my power clean. So should I just squat it in order to actually practice what I'll be doing on the heavier lifts? Also, I think I'm a tad more likely to make the clean from the hang vs. floor, but it's hard to say. I'm guessing the best option is to have a plan and not change it up each lift? It's just my legs on the squat portion struggle. I even tried a few split cleans at 125 after the other lifts but I think it's a little late to perfect that. And seems risky...like I could fail and drop the bar on my leg.
Pull ups and hasp's felt strong this week and showed progress. Hoping to get a chance to do some hspu's. The one thing I think I have an advantage on. Ski erg also felt great, I think an 8/10 is where I feel the most powerful.
Jogging went okay. Weather was hilarious. Blew my hat away. I spent some time mobilizing after and am hoping to not be too sore. I figure tomorrow I'll add in a few short stents with a 25# plate.
Thanks!
Workout:
A. Squat clean x1/front squat x2 - accumulate 5 complexes @your opener
load working on being as fast and explosive as possible
140 hang power clean
140 fail hang power clean
140 hang power clean
140 power clean
140 power clean
140 hang squat clean
B1. Weighted pull up; 2-3x3; rest 2 min
20x3
26x3
28.5x2
B2. Strict hspu; amrap unbroken x3; rest 2 min
11, 12, 11
+
ski erg sprint 7 cals @100%
rest 1 min
x5 sets
:24 (at 10 resistance)
:23 (at 9)
:22 (at 8)
:23 (at 7)
:22 (at 8)
+
ski erg 10 min easy- switched to 2 mile easy jog
22 some odd minutes
+
added 30 mins mobility because I had the time and knew running was gonna hurt me
I may have picked too ambitious a weight to open with if I failed it huh? I also wish I'd just picked one style and stuck with it. So many thoughts...I'm trying to save my legs by power cleaning the opener but it's right at the limit of my power clean. So should I just squat it in order to actually practice what I'll be doing on the heavier lifts? Also, I think I'm a tad more likely to make the clean from the hang vs. floor, but it's hard to say. I'm guessing the best option is to have a plan and not change it up each lift? It's just my legs on the squat portion struggle. I even tried a few split cleans at 125 after the other lifts but I think it's a little late to perfect that. And seems risky...like I could fail and drop the bar on my leg.
Pull ups and hasp's felt strong this week and showed progress. Hoping to get a chance to do some hspu's. The one thing I think I have an advantage on. Ski erg also felt great, I think an 8/10 is where I feel the most powerful.
Jogging went okay. Weather was hilarious. Blew my hat away. I spent some time mobilizing after and am hoping to not be too sore. I figure tomorrow I'll add in a few short stents with a 25# plate.
Thanks!
January 5, 2020
Daily score: 6 (tired)
Workout:
D-ball comp workout
10' time cap
4 RFT, alternating rounds with partner:
50' 100# D-ball push
6, 20' D-ball shuttles, dropping each 20'
50' 100# D-ball pull
7:47 (with Marc)
My rounds: 2:22, 2:21
This was not bad as far as time domain goes. But it was a surprisingly effective way of blowing up my low back and legs. It's going to be a matter of forcing myself to hustle because going slower doesn't actually help. Pushing that damn ball is a pain in the ass if you ever wanna try it. Thanks!
Workout:
D-ball comp workout
10' time cap
4 RFT, alternating rounds with partner:
50' 100# D-ball push
6, 20' D-ball shuttles, dropping each 20'
50' 100# D-ball pull
7:47 (with Marc)
My rounds: 2:22, 2:21
This was not bad as far as time domain goes. But it was a surprisingly effective way of blowing up my low back and legs. It's going to be a matter of forcing myself to hustle because going slower doesn't actually help. Pushing that damn ball is a pain in the ass if you ever wanna try it. Thanks!
Saturday, January 4, 2020
January 4, 2020
Daily score: 8
Workout:
A. Max Complex - 10 minutes to build to clean + 2 front squats.
Practice openers, amount of rest time between, approximate jumps. I
would say 4-5 lifts each. Lift 1 - confident you will hit it, lift 2
- confident you will hit it, but pushing your boundaries, lift 3- near
your pr, lift 4-5 depending on how lift 3 goes. If it feels great, be
aggressive and aim for a pr on game day. If not, just secure a number
you feel you'd be proud of based on your preparation
135, 145, 155 fail, 150 fail, all hang cleans
(natalie got 165)
+
3 rounds for time of "ski season" - use this as an opportunity to
practice syncing your burpees up and getting them as fast as you can.
As well get a stratgey for your ski paces. I don't know if this is
each partner does 20 or you do 20 together, but my recommendation if
it is just 20 would be to sprint ~7 cals with two transitions and one
athlete during each one of the ski's getting a bit more rest time.
Strategize that together, you could also do 4x5 cals, but you'll have
to transition quickly to do that and it's not that much time on the
ski
12:41 (6 rounds, splitting ski 7-6-7)
+
Triple 50. Hard to strategize this one without trying it. Going to
really depend on how difficult the hang/TTB combo is. My guess
looking at it is that will be a separator in this workout.
Workout:
A. Max Complex - 10 minutes to build to clean + 2 front squats.
Practice openers, amount of rest time between, approximate jumps. I
would say 4-5 lifts each. Lift 1 - confident you will hit it, lift 2
- confident you will hit it, but pushing your boundaries, lift 3- near
your pr, lift 4-5 depending on how lift 3 goes. If it feels great, be
aggressive and aim for a pr on game day. If not, just secure a number
you feel you'd be proud of based on your preparation
135, 145, 155 fail, 150 fail, all hang cleans
(natalie got 165)
+
3 rounds for time of "ski season" - use this as an opportunity to
practice syncing your burpees up and getting them as fast as you can.
As well get a stratgey for your ski paces. I don't know if this is
each partner does 20 or you do 20 together, but my recommendation if
it is just 20 would be to sprint ~7 cals with two transitions and one
athlete during each one of the ski's getting a bit more rest time.
Strategize that together, you could also do 4x5 cals, but you'll have
to transition quickly to do that and it's not that much time on the
ski
12:41 (6 rounds, splitting ski 7-6-7)
+
Triple 50. Hard to strategize this one without trying it. Going to
really depend on how difficult the hang/TTB combo is. My guess
looking at it is that will be a separator in this workout.
9:10 (15/15, 10/10 snatches, 5's on ttb, 10's on thrusters)
Such a productive practice session. I thiiiiink I will be better from the hang than the floor for the clean. I should have done 150 before trying 155...lesson learned. I got under 155 but was too loose. The ski workout was going so well we decided to keep going at do all 6 rounds. Absolutely love the advice to do 7-6-7 on the ski, was perfect. Really happen this one didn't flatten me. The triple 50 was probably the hardest strategy wise, so glad we practiced. The axle bar is hard to grip/clean after everything else. Cutting back the times we have to clean it was key. Thanks!
January 3, 2020
Daily score: 7
Workout:
Active recovery swim work 60-90 minute
* I believe you told me that the gymnastics class would start on the
week of 1/6 again with the muscle ups, so this will just be a place
holder this week as I feel going 4 hard days back to back here would
be silly and getting in the water periodically can be good.
This felt great, picked a different stroke every 10 mins and spent 15 at the end in the hot tub. Thanks!
Workout:
Active recovery swim work 60-90 minute
* I believe you told me that the gymnastics class would start on the
week of 1/6 again with the muscle ups, so this will just be a place
holder this week as I feel going 4 hard days back to back here would
be silly and getting in the water periodically can be good.
This felt great, picked a different stroke every 10 mins and spent 15 at the end in the hot tub. Thanks!
Thursday, January 2, 2020
January 2, 2020
Daily score: 6 tired
Workout:
A. Hatch squat cycle back squats week 1/day 2
10 at 115
8 at 120
8 at 130
8 at 140
B. Hatch squat cycle front squats week 1/day 2
5 at 100
5 at 110
5 at 120
5 at 120
+
2 min max reps bar facing burpees
rest 2 min
2 min max reps burpees to 6" reach
rest 2 min
2 min burpee box jumps 20"
rest 2 min
2 min lateral burpees over the rower
rest 2 min
2 min max reps devil's press 20#/hand
rest 2 min
2 min max reps bar facing burpees
28, 28, 19, 24, 20, 25
+
cool down/stretching/mobility work 20-30 min
Done
Moved the recovery swim day to tomorrow to be rested for team wod. Also had New Year’s Eve off d/t working late, so things have just shifted. I had a weird back tweak on the first set of 8 back squats and took a few to roll out and check in with how I felt. I carried on and am glad I did. The rest of the squats were tough but I was super motivated to stay tight and keep good form. Burpee extravaganza was delightful, so fun I made Marc do it with me :). Now I’m really ready for a swim day tomorrow! Thanks!
Workout:
A. Hatch squat cycle back squats week 1/day 2
10 at 115
8 at 120
8 at 130
8 at 140
B. Hatch squat cycle front squats week 1/day 2
5 at 100
5 at 110
5 at 120
5 at 120
+
2 min max reps bar facing burpees
rest 2 min
2 min max reps burpees to 6" reach
rest 2 min
2 min burpee box jumps 20"
rest 2 min
2 min lateral burpees over the rower
rest 2 min
2 min max reps devil's press 20#/hand
rest 2 min
2 min max reps bar facing burpees
28, 28, 19, 24, 20, 25
+
cool down/stretching/mobility work 20-30 min
Done
Moved the recovery swim day to tomorrow to be rested for team wod. Also had New Year’s Eve off d/t working late, so things have just shifted. I had a weird back tweak on the first set of 8 back squats and took a few to roll out and check in with how I felt. I carried on and am glad I did. The rest of the squats were tough but I was super motivated to stay tight and keep good form. Burpee extravaganza was delightful, so fun I made Marc do it with me :). Now I’m really ready for a swim day tomorrow! Thanks!
January 1, 2020
Daily score: 7
Workout:
A. Muscle up tech work bar and ring 15-20 min
7-10 banded bar mu’s
30/arm, straight arm lat pull down with band in hollow body
B. HS walk skills and drills 15-20 min
5 rounds:
15 sec static hold
10 shoulder taps
5 steps each way lateral wall walks
2, 10 foot walks
C1. Bent knee L hold Strict pull ups; amrap unbroken x2; rest 2 min
3,3
C2. Bulgarian ring rows; amrap unbroken x2; rest 2 min
6,6
D. Kipping hspu; accumulate 25 reps
17/8, in 1.5-2 mins
+
Ski erg 1 min for max cals immediately into
90 seconds max reps CTB pull ups
15 cals/14 ctb
16 cals/8 ctb
rest 3 min
Ski erg 1 min for max cals immediately into
90 seconds max reps TTB
rest 6 min
x2 sets
15 cals/ 15 ttb
15 cals/ 16 ttb
Deltoids were stupid sore today. Felt pumped to work on muscle ups but arms just didn’t have the strength. I wanted to do something useful so did the lat pull downs. HS walking work went well. Neck/traps were friend by the time I tried some walking so I stopped at 20 feet. Really hard to engage lats in the L-sit. Kipping hspu’s felt smooth and easy. Somewhere in all this I got a major headache. I think related to tension in my neck. I powered through the WOD and took some Advil after and was fine. Happy to have gotten one set on the ski at 16 cals. I was smoked for the ctb after that though and had 3 no reps. Thanks!
Workout:
A. Muscle up tech work bar and ring 15-20 min
7-10 banded bar mu’s
30/arm, straight arm lat pull down with band in hollow body
B. HS walk skills and drills 15-20 min
5 rounds:
15 sec static hold
10 shoulder taps
5 steps each way lateral wall walks
2, 10 foot walks
C1. Bent knee L hold Strict pull ups; amrap unbroken x2; rest 2 min
3,3
C2. Bulgarian ring rows; amrap unbroken x2; rest 2 min
6,6
D. Kipping hspu; accumulate 25 reps
17/8, in 1.5-2 mins
+
Ski erg 1 min for max cals immediately into
90 seconds max reps CTB pull ups
15 cals/14 ctb
16 cals/8 ctb
rest 3 min
Ski erg 1 min for max cals immediately into
90 seconds max reps TTB
rest 6 min
x2 sets
15 cals/ 15 ttb
15 cals/ 16 ttb
Deltoids were stupid sore today. Felt pumped to work on muscle ups but arms just didn’t have the strength. I wanted to do something useful so did the lat pull downs. HS walking work went well. Neck/traps were friend by the time I tried some walking so I stopped at 20 feet. Really hard to engage lats in the L-sit. Kipping hspu’s felt smooth and easy. Somewhere in all this I got a major headache. I think related to tension in my neck. I powered through the WOD and took some Advil after and was fine. Happy to have gotten one set on the ski at 16 cals. I was smoked for the ctb after that though and had 3 no reps. Thanks!
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