Daily score: 6
Workout:
A. Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
95, 100, 105, 110, 120, 125
B. 3 position squat clean (high hang, below knee, mid shin); 3, 3, 3,
2, 2, 2; rest 2 min
45, 55, 65, 70, 75, 80
C. OHS; build to a 3rm
95
+
Row 500m @100%
rest 10 min
x2
1:54
1:52
Super excited about front squatting 125 x 3. That's progress. It felt pretty good too. A little weakness in my upper back but much better than a month ago. 3 position squat cleans were tough because of the reps. It felt like a bit of cardio :). I should have started at a higher weight though and toughed it out. I haven't worked on OH squats in forever and was quite pleased with 95 x 3. It was tough mostly balance and in the wrists. But really felt pretty good. The row...I'm beginning to not love rowing :). It all seems so good for the first 30 seconds then it progressively builds to lungs and muscles burning. And I pull hard but never feel like I go any faster! Ha! Someday I want to do this on water and actually feel like I'm getting somewhere. Thanks!
Friday, February 28, 2014
February 27, 2014
Daily score: 7
Workout:
A. Deadlift; 5x5; rest 2 min
165, 175, 185, 190, 195
B. Clean pulls 5, 5, 3, 3; rest 2 min
135, 145, 155, 165
+
5-10 tng power snatch 55#
Row sprint 45 seconds @100%
rest 5 min
x4 sets
10/ 201m
10/198
7/198
7/200
Pretty happy with 195 x 5 on the dead lift. Was tough but I didn't get the usual right buttock pain and my back felt strong, so very good. Clean pulls were fun, I think it felt a little heavier after deadlifting. I did use straps. The snatch row definitely took my breath away and tired me out but I was recovered after 5 minutes rest. The reason I did 7 instead of 10 on the last 2 was mostly back tightness. Thanks!
Workout:
A. Deadlift; 5x5; rest 2 min
165, 175, 185, 190, 195
B. Clean pulls 5, 5, 3, 3; rest 2 min
135, 145, 155, 165
+
5-10 tng power snatch 55#
Row sprint 45 seconds @100%
rest 5 min
x4 sets
10/ 201m
10/198
7/198
7/200
Pretty happy with 195 x 5 on the dead lift. Was tough but I didn't get the usual right buttock pain and my back felt strong, so very good. Clean pulls were fun, I think it felt a little heavier after deadlifting. I did use straps. The snatch row definitely took my breath away and tired me out but I was recovered after 5 minutes rest. The reason I did 7 instead of 10 on the last 2 was mostly back tightness. Thanks!
Wednesday, February 26, 2014
February 25, 2014
Daily score: 5 - pretty sore from yesterday, quads and shoulders. Didn't sleep much d/t stress about some work stuff.
Workout:
A. Amrap strict pull ups in 5 min
5
B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 3-4x5; rest 2 min
26 x 4
30 x 4
35 x 3
35 x 3
35 x 4
C. Split jerk; build to a max from rack
130 (2 attempts at 135, got close :)
D1. Push press; 10-12x4; rest 1 min
65 x 12
75 x 11
85 x 8
80 x 8
D2. Bench press; 10-12x4; rest 2 min
65 x 10
65 x 10
65 x 12
70 x 10
I was all jazzed to do the 5 minutes of strict pull ups. I couldn't believe how long it took me to recover and be able to do another one! I thought I'd be able to do at least 3 a minute. But it came down to just 5 total. Still, 5 is better than none :). Split jerk was more disappointing. I really hoped I'd get 145 again. But it just didn't happen. By push press my arms were feeling tired. I went up in weight too fast and could only squeak out 8 reps on the last 2 sets. Bench press felt heavy. When I was done my arms felt like jello. Thanks!
Workout:
A. Amrap strict pull ups in 5 min
5
B. Weighted eccentric only CTB pull ups (get up as high as you can to
start the reps); 3-4x5; rest 2 min
26 x 4
30 x 4
35 x 3
35 x 3
35 x 4
C. Split jerk; build to a max from rack
130 (2 attempts at 135, got close :)
D1. Push press; 10-12x4; rest 1 min
65 x 12
75 x 11
85 x 8
80 x 8
D2. Bench press; 10-12x4; rest 2 min
65 x 10
65 x 10
65 x 12
70 x 10
I was all jazzed to do the 5 minutes of strict pull ups. I couldn't believe how long it took me to recover and be able to do another one! I thought I'd be able to do at least 3 a minute. But it came down to just 5 total. Still, 5 is better than none :). Split jerk was more disappointing. I really hoped I'd get 145 again. But it just didn't happen. By push press my arms were feeling tired. I went up in weight too fast and could only squeak out 8 reps on the last 2 sets. Bench press felt heavy. When I was done my arms felt like jello. Thanks!
Monday, February 24, 2014
February 24, 2014
Daily score: 8
Workout:
A. Back squat; 6, 4, 2, 6, 4, 2; rest 2 min
115, 125, 135
125, 135, 145
B. Squat snatch; 3 reps on the min for 10 min @50-60% 1rm
4 x 65#
6 x 60#
+
5 rounds for cumulative work time:
12 thrusters 75#
12 box jumps 24"
rest 90 seconds
15:43 (1:29, 1:36, 1:58, 2:24, 2:16)
I felt really good about the back squats. My form and depth stayed true. I messed up on the snatching because I forgot it was supposed to be 50-60% of my 1RM and did more than that. I ended up taking 5# off after 4 minutes. The WOD killed me :). First and second round were fine, did unbroken. By the third round the 90 second rest felt very brief and I was not feeling like going again. Round 3 I did 9 /3 thrusters. Round 4- 6/2/2/2. Round 5: 7,3,2. And then I felt like dying. The box jumps were fine just felt higher than they should after the thrusters. Was a good one :). Thanks!
Workout:
A. Back squat; 6, 4, 2, 6, 4, 2; rest 2 min
115, 125, 135
125, 135, 145
B. Squat snatch; 3 reps on the min for 10 min @50-60% 1rm
4 x 65#
6 x 60#
+
5 rounds for cumulative work time:
12 thrusters 75#
12 box jumps 24"
rest 90 seconds
15:43 (1:29, 1:36, 1:58, 2:24, 2:16)
I felt really good about the back squats. My form and depth stayed true. I messed up on the snatching because I forgot it was supposed to be 50-60% of my 1RM and did more than that. I ended up taking 5# off after 4 minutes. The WOD killed me :). First and second round were fine, did unbroken. By the third round the 90 second rest felt very brief and I was not feeling like going again. Round 3 I did 9 /3 thrusters. Round 4- 6/2/2/2. Round 5: 7,3,2. And then I felt like dying. The box jumps were fine just felt higher than they should after the thrusters. Was a good one :). Thanks!
Friday, February 21, 2014
February 21, 2014
Daily score: 8
Workout:
A. Clean grip deadlift @31x1; 1-2x5; rest 2 min
185 x 2
195 x 2
200 x 2
210 x 1
210 x 1
B. Push press 2-4x4; rest 2 min
95 x 4
100 x 4
105 x 2
105 x 2
C1. Bench press; 2-3x5; rest 10 seconds
85 x 3 for 5 sets
C2. 12 burpees AFAPx5; rest 3 min
32, 31, 31, 31, 31 seconds
+
double under/oly lifting tech work 30 min
Worked on snatching with my CF coach. Built up to a 80# snatch.
Felt great this morning after a day of rest. The 210 deadlifts were heavy and definitely different to lower slowly versus cranking it up and dropping it. The 105 push press was a slow press for the last 1/4 of the way up. Bench was challenging, the last set I wasn't sure I'd get the 3rd rep. Burpees were uneventful. Snatch work was really kinda frustrating. I just feel like I'm either pulling and jumping and then not getting under it fast enough or I have a muted hip when I just think about diving under. My coach was helpful but I definitely feel like I have a lot of work to do. Thanks!
Workout:
A. Clean grip deadlift @31x1; 1-2x5; rest 2 min
185 x 2
195 x 2
200 x 2
210 x 1
210 x 1
B. Push press 2-4x4; rest 2 min
95 x 4
100 x 4
105 x 2
105 x 2
C1. Bench press; 2-3x5; rest 10 seconds
85 x 3 for 5 sets
C2. 12 burpees AFAPx5; rest 3 min
32, 31, 31, 31, 31 seconds
+
double under/oly lifting tech work 30 min
Worked on snatching with my CF coach. Built up to a 80# snatch.
Felt great this morning after a day of rest. The 210 deadlifts were heavy and definitely different to lower slowly versus cranking it up and dropping it. The 105 push press was a slow press for the last 1/4 of the way up. Bench was challenging, the last set I wasn't sure I'd get the 3rd rep. Burpees were uneventful. Snatch work was really kinda frustrating. I just feel like I'm either pulling and jumping and then not getting under it fast enough or I have a muted hip when I just think about diving under. My coach was helpful but I definitely feel like I have a lot of work to do. Thanks!
Wednesday, February 19, 2014
February 19, 2014
Daily score: 7
Legs are really sore!
Workout:
A. High hang power snatch; build to a 3rm
70#
B. Box jump; build to a max height jump
35.5 inches
+
For time:
30 KBS 1.5 pood
500m row
Legs are really sore!
Workout:
A. High hang power snatch; build to a 3rm
70#
B. Box jump; build to a max height jump
35.5 inches
+
For time:
30 KBS 1.5 pood
500m row
3:50 (KB 1:40, row 1:59)
Snatch work was uneventful. I failed the max box jump once before getting it and then couldn't seem to make myself jump any higher. The 1.5 pood KB swings were heavy by rep 10 and by 19 I couldn't help but set it down. I rested for maybe 10 seconds and then finished the last 11. It took me a few seconds to get started on the rower and by 250 meters I was getting winded. Kinda funny, the first time I've exerted myself for longer than a minute or so in a long while. I'm super sore this evening, mostly legs. Gonna epsom salt bath and call it a day! Thanks!
Tuesday, February 18, 2014
February 18, 2014
Daily score: 6
Workout:
A. Eccentric only weighted pull ups @31J2; 4-5x5; rest 2min
35 x 4
35 x 4
30 x 4
26 x 5
B. Push press; build to a 5rm
100 (failed 105 on 4th rep)
C1. Incline Bench press; 10-12x5; rest 1 min
65 x 10
65 x 11
65 x 10
65 x 11
65 x 10
C2. Standing DB power rows; 10-12x5; rest 1 min bw sides
35 x 12
40 x 10
40 x 12
45 x 10
45 x 10
D. Amrap sets of 3 unbroken toes to bar in 5 min
45
Tired today. Had a minor dental procedure this morning, threw me off I think. I lightened up on the pull-ups because I wasn't really controlling the descent. Squeezing out an 11th rep was pretty shaky on the incline bench. Power rows felt good. T2B was ok, got kinda sloppy. Thanks!
Workout:
A. Eccentric only weighted pull ups @31J2; 4-5x5; rest 2min
35 x 4
35 x 4
30 x 4
26 x 5
B. Push press; build to a 5rm
100 (failed 105 on 4th rep)
C1. Incline Bench press; 10-12x5; rest 1 min
65 x 10
65 x 11
65 x 10
65 x 11
65 x 10
C2. Standing DB power rows; 10-12x5; rest 1 min bw sides
35 x 12
40 x 10
40 x 12
45 x 10
45 x 10
D. Amrap sets of 3 unbroken toes to bar in 5 min
45
Tired today. Had a minor dental procedure this morning, threw me off I think. I lightened up on the pull-ups because I wasn't really controlling the descent. Squeezing out an 11th rep was pretty shaky on the incline bench. Power rows felt good. T2B was ok, got kinda sloppy. Thanks!
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