Daily score: 8
Workout:
Day 4
A. Deadlift; 5x5; rest 2 min (increase load 5-10# again from last week)
185, 190, 195, 200, 205
B1. Single leg RDL; 8-10x3/side; rest 1 min
10/side x3
B2. Band assisted natural knee extensions; 10 reps x3; rest 1 min
10 x3
B3. Single leg DB hip thrusts; 10 reps x3/side; rest 1 min
10x10/side
12x10/side
15x10/side
+
21-15-9
DB thrusters 20#/hand
15-12-9
Two arm DB power snatch 20#/hand
6:01
+
C. Tall kneeling paloff press; 12 reps x3/side; rest as needed
done
So happy with my progress on dead lifts. Felt strong. I did rip my right palm that was hanging on by a thread after the ttb/ctb yesterday, but I'll live. Funny about the wod, the snatches seemed harder than the thrusters! Was a good burn, kinda grippy. Everything else was great! Thanks!
Saturday, July 11, 2020
Friday, July 10, 2020
July 10, 2020
Daily score: 7
Workout:
Day 3
A. Bar muscle up skills and drills 10 min
done
+
9 min amrap:
10 TTB
5 burpees
10 CTB pull ups
5 ring push ups
3+6TTB
+
A1. Supinated barbell rows; 8-10x2; rest 1 min
85x9
85x9
A2. Seated arnold press; 8-10x2; rest 1 min
20x10
25x8
+
9 min amrap:
10 TTB
5 burpees
10 CTB pull ups
5 ring push ups
Workout:
Day 3
A. Bar muscle up skills and drills 10 min
done
+
9 min amrap:
10 TTB
5 burpees
10 CTB pull ups
5 ring push ups
3+6TTB
+
A1. Supinated barbell rows; 8-10x2; rest 1 min
85x9
85x9
A2. Seated arnold press; 8-10x2; rest 1 min
20x10
25x8
+
9 min amrap:
10 TTB
5 burpees
10 CTB pull ups
5 ring push ups
3+4TTB
Struggled with the bar mu's. It's been awhile and I felt the struggle. Mostly with timing I think. I did some hips to bar and then band mu's. I had to use a thicker band than I was last time I was working them. My timing felt terrible on CTB in the amraps today too. I kept getting way behind the bar versus up to it, same thing I was doing with the mu's. A work in progress. Thanks!
Thursday, July 9, 2020
July 9, 2020
Daily score: 8
Workout:
Day 2
2 rounds For time:
16 pistols
12 box jumps 20" (step down alternate legs)
50 foot two arm OH walking lunges 35#
10 cals assault bike
9:12
+
A. Power snatch x1/hang power snatch x1/Squat snatch; 1 complex on the
min for 10 min @5-10# heavier than last week
at 80 (last 2 at 85)
B1. Tall kneeling band resisted hip extensions; 25 reps x2; rest as needed
B2. Band resisted frog thrusts; 25 reps x2; rest as needed
B3. Bird dogs; 12 reps x2/side; rest as needed
series done
C1. Side lying hip abductions; 12 reps x2/side; rest 1 min (ie take
the leg into a "star plank" position and pause for 2 sec at the top of
each rep)
C2. Supine leg whips; 12 reps x2/side; rest 1 min
series done
So happy to get back in the gym today. Great workout. I felt the weakness in my left hip doing pistols right out of the gate. I did warm up but maybe not enough. I do think my main ability to do pistols is d/t bouncing out of the bottom. The left hip struggles if I don't time it right. I did do both sets of 16 unbroken though. Split the lunges into 25'. Snatching felt great! Love the glute hip series. Thanks!
Workout:
Day 2
2 rounds For time:
16 pistols
12 box jumps 20" (step down alternate legs)
50 foot two arm OH walking lunges 35#
10 cals assault bike
9:12
+
A. Power snatch x1/hang power snatch x1/Squat snatch; 1 complex on the
min for 10 min @5-10# heavier than last week
at 80 (last 2 at 85)
B1. Tall kneeling band resisted hip extensions; 25 reps x2; rest as needed
B2. Band resisted frog thrusts; 25 reps x2; rest as needed
B3. Bird dogs; 12 reps x2/side; rest as needed
series done
C1. Side lying hip abductions; 12 reps x2/side; rest 1 min (ie take
the leg into a "star plank" position and pause for 2 sec at the top of
each rep)
C2. Supine leg whips; 12 reps x2/side; rest 1 min
series done
So happy to get back in the gym today. Great workout. I felt the weakness in my left hip doing pistols right out of the gate. I did warm up but maybe not enough. I do think my main ability to do pistols is d/t bouncing out of the bottom. The left hip struggles if I don't time it right. I did do both sets of 16 unbroken though. Split the lunges into 25'. Snatching felt great! Love the glute hip series. Thanks!
Monday, July 6, 2020
July 6, 2020
Daily score: 8
Workout:
Week 2
Day 1
A. Freestanding hs hold and handstand walk tech work 15 min
done
B1. Hip to ring drill; 5.5 reps x3; rest 30 sec/rest as needed
done
B2. Strict ring dips; amrap.amrap x3; rest 30 sec/rest as needed
9,5
7,5
7,4
B3. False grip ring to chest hold; amsap.amrap x3; rest 30 sec/rest as needed
:17, :10
:14, :11
:15, :10
C1. Bent knee L-sit hold on rings; amsap.amsap x3; rest 30 sec/rest as needed
:26, :18
:23, :16
:23, :13
C2. Supinated grip weighted pull ups; amrap.amrap x3; rest 30 sec/rest as needed
5, 2
4, 2
3, 2
all with 10#
C3. Tuck front lever hold; amsap x3; rest 30 sec/rest as needed
:25, :18
:25, :18
:23, :20
C4. Psuedo planche push ups; 6.6 x3; rest 30 sec/rest as needed
done
D1. Hollow body hold on GHD; 40 seconds x3; rest as needed
done
D2. Side body arch hold on GHD; 40 sec x3/side; rest as needed
done
Great day for static HS holds but struggled more with the turns while walking. Hip to rings was much better this week, can do 4 in a row pretty well, amplitude falls off on the 5th. Dip numbers went up! Everything else was a great challenge and I gave my all. Loving my gym time and feel like I'm making progress. Thanks!
Workout:
Week 2
Day 1
A. Freestanding hs hold and handstand walk tech work 15 min
done
B1. Hip to ring drill; 5.5 reps x3; rest 30 sec/rest as needed
done
B2. Strict ring dips; amrap.amrap x3; rest 30 sec/rest as needed
9,5
7,5
7,4
B3. False grip ring to chest hold; amsap.amrap x3; rest 30 sec/rest as needed
:17, :10
:14, :11
:15, :10
C1. Bent knee L-sit hold on rings; amsap.amsap x3; rest 30 sec/rest as needed
:26, :18
:23, :16
:23, :13
C2. Supinated grip weighted pull ups; amrap.amrap x3; rest 30 sec/rest as needed
5, 2
4, 2
3, 2
all with 10#
C3. Tuck front lever hold; amsap x3; rest 30 sec/rest as needed
:25, :18
:25, :18
:23, :20
C4. Psuedo planche push ups; 6.6 x3; rest 30 sec/rest as needed
done
D1. Hollow body hold on GHD; 40 seconds x3; rest as needed
done
D2. Side body arch hold on GHD; 40 sec x3/side; rest as needed
done
Great day for static HS holds but struggled more with the turns while walking. Hip to rings was much better this week, can do 4 in a row pretty well, amplitude falls off on the 5th. Dip numbers went up! Everything else was a great challenge and I gave my all. Loving my gym time and feel like I'm making progress. Thanks!
Sunday, July 5, 2020
July 4, 2020
Daily score: 8
Workout:
Day 4
A. Deadlift; 5x5; rest 2 min (increase load 5-10# from last week)
175,180,185,190,195
B1. DB death march; 25 feet x2; rest 1 min
35’s x 25 x2
B2. DB russian step ups; 20 steps x2; rest 1 min
25’s x 20 x2
+
10 rounds for time:
10 wall balls
5 power snatch 65#
14:17
+
C. Tall kneeling paloff press; 10 reps x3/side; rest as needed
10/side x3
Happy with how the deadlifts felt and being just muscle sore the day after. Felt stronger and more confident this week. Step ups were hard! Especially the last 6 or so, grip was an issue. WOD was a good steady slog. I tried to do good form on the snatches versus just being sloppy to be fast, was great practice at keeping tension while out of breath. Thanks!
Workout:
Day 4
A. Deadlift; 5x5; rest 2 min (increase load 5-10# from last week)
175,180,185,190,195
B1. DB death march; 25 feet x2; rest 1 min
35’s x 25 x2
B2. DB russian step ups; 20 steps x2; rest 1 min
25’s x 20 x2
+
10 rounds for time:
10 wall balls
5 power snatch 65#
14:17
+
C. Tall kneeling paloff press; 10 reps x3/side; rest as needed
10/side x3
Happy with how the deadlifts felt and being just muscle sore the day after. Felt stronger and more confident this week. Step ups were hard! Especially the last 6 or so, grip was an issue. WOD was a good steady slog. I tried to do good form on the snatches versus just being sloppy to be fast, was great practice at keeping tension while out of breath. Thanks!
Thursday, July 2, 2020
July 2, 2020
Daily score: 8
Workout:
Day 3
6 min amrap:
6 TTB
3 ring push ups
8+1 TTB
rest 2 min
6 min amrap:
6 CTB pull ups
6 burpees
5 even (1 no rep on a CTB in the last round)
+
A1. Bent over single arm DB rows; 8-10x3/side; rest 1 min
35x10/side
40x8/side
35x9/side
A2. DB push press; 10-12x3; rest 1 min
35x10
35x11
35x11
+
6 min amrap:
6 burpees to 6" reach
6 rope pull ups
3 +3 rope climbs
rest 2 min
6 min amrap
6 bar facing burpees
6 ring rows
7 +2 Bar facing burpees
Great workout. Super happy with how opening my hips and having a little wider grip is helping my CTB. Rope pull ups are so hard! That's really all I've got to describe this one. Feeling good. Work tonight so will probable rest tomorrow. Thanks!
Workout:
Day 3
6 min amrap:
6 TTB
3 ring push ups
8+1 TTB
rest 2 min
6 min amrap:
6 CTB pull ups
6 burpees
5 even (1 no rep on a CTB in the last round)
+
A1. Bent over single arm DB rows; 8-10x3/side; rest 1 min
35x10/side
40x8/side
35x9/side
A2. DB push press; 10-12x3; rest 1 min
35x10
35x11
35x11
+
6 min amrap:
6 burpees to 6" reach
6 rope pull ups
3 +3 rope climbs
rest 2 min
6 min amrap
6 bar facing burpees
6 ring rows
7 +2 Bar facing burpees
Great workout. Super happy with how opening my hips and having a little wider grip is helping my CTB. Rope pull ups are so hard! That's really all I've got to describe this one. Feeling good. Work tonight so will probable rest tomorrow. Thanks!
Wednesday, July 1, 2020
July 1, 2020
Daily score: 8 (despite not hardly sleeping last night)
Workout:
Day 2
3 rounds For time:
30 unloaded step ups 20"
50 double unders
20 alt'ing sandbag reverse lunges
11:41
70# sand bag
+
A. Power snatch x1/hang power snatch x1/Squat snatch; 1 complex on the
min for 10 min @moderate load working positions, speed, and tension
done at 75
B1. Tall kneeling band resisted hip extensions; 20 reps x2; rest as needed
B2. Band resisted frog thrusts; 20 reps x2; rest as needed
B3. Bird dogs; 10 reps x2/side; rest as needed
done x2
C1. Side lying hip abductions; 10 reps x2/side; rest 1 min (ie take
the leg into a "star plank" position and pause for 2 sec at the top of
each rep)
C2. Supine leg whips; 10 reps x2/side; rest 1 min
Workout:
Day 2
3 rounds For time:
30 unloaded step ups 20"
50 double unders
20 alt'ing sandbag reverse lunges
11:41
70# sand bag
+
A. Power snatch x1/hang power snatch x1/Squat snatch; 1 complex on the
min for 10 min @moderate load working positions, speed, and tension
done at 75
B1. Tall kneeling band resisted hip extensions; 20 reps x2; rest as needed
B2. Band resisted frog thrusts; 20 reps x2; rest as needed
B3. Bird dogs; 10 reps x2/side; rest as needed
done x2
C1. Side lying hip abductions; 10 reps x2/side; rest 1 min (ie take
the leg into a "star plank" position and pause for 2 sec at the top of
each rep)
C2. Supine leg whips; 10 reps x2/side; rest 1 min
done x2
So much going on but feeling very settled and happy and lucky and enjoying all the progress being made. Sometimes I sleep like a baby and sometimes my brain is too buzzed as was the case last night. Felt so good to carve out this time for myself to workout today though. WOD was great. The lunges were hard but I did them all unbroken, my du's got better as I went. Great snatch practice. I'm finding developing a more knee out wider base in my squat is really helping my stability in the bottom and making my portions cleaner while snatching even in the pull. The leg whips were still pretty hard to keep low back in line. I split them into 5 and 5 and kept really tight. It's harder with the left foot on the floor, right up (the left hip seems more unstable). A work in progress. Thanks!
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