March 31, 2014

Daily score: 8

Workout:


A. Squat snatch; build to a tough single in 10 min

83

B. Squat snatch; 15 singels @85% of A; rest 1 min

68

+
15 min amrap:
5 squat clean @75% 1rm
5 burpees over bar

8 + 5

Enjoyed working on the squat snatch.  Nothing particularily of note here.  The 15 with one minute rest felt easy, was good practice.  The amrap was tough.  Mostly just my back getting tight and struggling with keeping it aligned coming up out of the front squat.  But I did them all without losing form.  Burpees were no big deal.  Feeling stronger.  Did hot yoga twice over the weekend and feel great.  I may try and do it once a week, thoughts?  It didn't make me sore at all.

March 29, 2014

Daily score: 7

Workout:


A. Split jerk; build to a max

140!

B. Amrap CTb pull ups in 3 min

30 reg pull ups

C. Bench press; build to a max

120

+
7 min max reps burpees (12.1 standards)

80

I was so so so excited to get 140 on my split jerk today!  I know I did it in San Diego in February and it's been haunting me ever since.  Honestly, it just felt good and I didn't even get that low under it.  I nearly got 145.  Happy.  Pull ups were funny because it's been so long since I did anything other than strict it felt weird to try and kip again.    Bench was good.  Love the 7 minute burpee challenge :).  I have a thing for burpees.  I know last time I did this I got 75, so I'm happy with 80.  Thanks!

March 28, 2014

Daily score: 6

Workout:

A. Front squat; build to a 1rm

140

B. 30 squat snatch for time @75% 1rm

6:47

+
"karen" (150 wB)

9:00


140 Front squat was exciting.  It felt good too.  The 30 squat snatches were heavy and tough but I really didn't stop much, just dropped the bar everytime and took a deep breath.  I stopped a little longer at 15 and 23.  Karen, thanks for that :).  Walls balls kill me mentally.  I was so hoping to do better than 9:00, but they got me.  I know I can do better, just start freaking out when I get out of breath.  Thanks!

March 26, 2014

Daily score: 7

Workout:


A. Deficit deadlift @31x1; 2-3x5; rest 2 min

135 x 3
155 x 3
175 x 3
185 x 3
195 x 2

B. TnG power snatch; 6 reps on the min for 10 min (same weight as last week)

53#

C. Sled pull throughs; 15-20x3; rest 2 min (increase load from last week)

135 x 20
145 x 20
155 x 20

D. Amrap russian KBS unbroken x5; rest 2 min 2 pood

12 x 5

Deadlifts felt good.  195 was a little hard to keep my form intact.  For some reason the power snatch was way harder with 6 reps than I remember it being with 5.  I was definitely tired by the end.  Sled pull throughs felt better this time.  I think I've got the hang of it now.  The KBS were HARD...each time I was hoping to squeak out one more rep and just couldn't.  My low back is definitely tired, tight.  Glad I've got tomorrow off.  Going to bed early!

March 25, 2014

Daily score: 6

Workout:


A. Weighted pull ups; 18 singles; rest as needed bw reps

2 at 7.5
2 at 5
14 at 2.5

B. Strict toes to bar; armap unbroken x4; rest 2 min

3, 3, 3, 2

+
Row sprint 20 seconds @100%
rest 2:40
x10
(rest 5 min bw sets 5/6)

All around 95-100m

Calf feels back to normal today.  I slept good last night too.  My abs are sore for some reason, were more sore yesterday...probably tabata sit ups and no stretching.  I love these weighted pull ups, still so exciting.  But today I couldn't crank out any at 10#.  So started at 7.5 and had to go down from there.  I also needed a lot of recovery in between, 2 mins or so.  Strict toes to bar is clearly a weakness.  I can't believe I can't do more than that.  I just couldn't get my toes all the way there.  Rowing was fun, felt good to go all out...for only 20 seconds :).  Thanks!

March 24, 2014

Daily score: 6

Workout:


A. Squat snatch; build to a tough single in 10 min

83#

B. Squat snatch; 15 singels @83% of A; rest 1 min

68#

C. Amrap squat clean in 5 min @80% 1rm

98# x 14

+
3 rounds for time:
30 wall balls
15 box jumps 24" (step down)

6:10

Squat snatch work was really fun.  83# was actually pretty easy, I did 88# but I power snatched it.  But that was a PR for me.  Squat snatches at 68# were great practice.  The amrap squat clean was tough...felt heavy.  Around rep 12, I totally curved my back coming up in the front squat.  Lost ab and back strength.  The WOD was a good confidence builder for me.  I have a real issue with breaking up wall balls...because I hate them... but I did these all unbroken.  It may have been that I recruited another girl to do it beside me and wasn't gonna let her beat me.  I stepped up and down on the box jumps because I really felt if I jumped my calf would go crazy again.  Surprisingly, stepping up isn't that much easier.  Not as much fun though.  Thanks!

March 22, 2014

Daily score: 6

Workout:


A. Split jerk; 1 on the 30 seconds for 30 reps @67-77% 1rm

88#

B1. TnG push jerk; 10 unbroken x5; rest 1 min

63, 68, 73, 78, 83

B2. CTB pull ups; amrap in 75 seconds x5; rest 2 min

15 minutes max strict pull-ups: 26

C1. Neutral grip DB incline bench press; 12-15x5; rest 1 min

25 x 12
25 x 13
25 x 12
25 x 12
25 x 12

C2. Bent over single arm DB rows; 10-12x5; rest 1 min (increase weight
from last week)

35 x 10
35 x 10
35 x 12
40 x 10
35 x 12

D. "tabata" sit ups (for max reps every set, not lowest score)

12, 12, 12, 10, 10, 10, 10, 10


The gym was freezing this morning, took me a long time to warm up.  Split jerks were fun.  I got a few that felt just perfect.  Push jerks also felt good.  The 83# was pretty tough to crank out 10.  The DB incline bench was very challenging.  I definitely feel it in my anterior shoulders.  Each set was tough to get to 12.  Bent over rows: I'll attach the video.  I played around with pulling to lower on my chest and tried not to roll to the side too much.  I'm kinda sore from the sit ups today.  I enjoyed that.  Just wish I could move faster :).  Thanks!