Daily score:
Workout:
A1. DB push press; 12-15x5; rest 1 min
35 x 12
35 x 12
35 x 11
30 x 12
30 x 12
A2. Strict pull ups; amrap in 2:15 x5; rest 1 min
8, 8, 6, 5, 6
A3. Bench press; 12-15x5; rest 1 min
65 x 15
70 x 12
65 x 12
65 x 12
65 x 12
A4. Bent over DB rows; 10-12x5; rest 3 min
I skipped these on accident! Oops! I thought something was missing. Will do tomorrow :)
B. Strict toes to bar; amrap unbroken x5; rest 75 seconds
4, 5, 4, 4, 4
C. Weighted dip negatives @21A2; 4-5x5; rest 75 seconds
2.5 x 5
5 x 5
7.5 x 5
10 x 4
10 x 4
Dumb bell push press was once again very challenging. I feel like my arms are wobbly. Strict pull ups felt good. I only failed one, the 4th one on the 3rd set. Bench felt good. I was struggling for 11 and 12 on the last two sets. Again it was my right shoulder that seemed weak. I can't believe I forgot the DB rows! I wrote the workout out on the mat in chalk and just missed it. I thought I was done quicker than I should be. Toes to bar was tough today. My right shoulder wasn't loving it, nothing bad, just fatigue I think. The weighted dip negatives felt much better this week. I think I figured out the right placement for my hands, etc. Felt good. Thanks!
Wednesday, April 30, 2014
Tuesday, April 29, 2014
April 29, 2014
Daily score: 8
Workout:
A. Squat snatch 10 singles @>90% 1rm; rest 90 seconds
78#
B. Front squat @21x1; 3-5x5; rest 90 seconds
85 x 5
95 x 5
105 x 5
110 x 4
110 x 4
C. Deficit deadlift @51x1; 4-6x5; rest 3 min (use straps for your grip)
123 x 6
143 x 6
163 x 6
173 x 5
173 x 4
D1. Rear foot elevated DB split squats; 6-8x4; rest 1 min bw legs/rest 1 min
35 x 8
35 x 8
40 x 6
40 x 6
D2. Single leg DB rdl's; 10-12x4; rest 1 min bw legs/rest 1 min
35 x 12
35 x 12
40 x 12
40 x 12
Enjoyed the squat snatches, feeling like I'm improving. Front squats are never my favorite but I was happy with 110 and I kept good form the whole time. Deficit dead lifts went well. The 173 was tough on the decent. Split squats are always harder than I expect them to be. 40# was a challenge, I feel like I start to lean forward on the last reps. RDLs are harder on my right leg. I always feel tight in my right glute and my balance is worse on that leg too. Again, 40 seemed challenging. Arm feels great today :). Thanks!
Workout:
A. Squat snatch 10 singles @>90% 1rm; rest 90 seconds
78#
B. Front squat @21x1; 3-5x5; rest 90 seconds
85 x 5
95 x 5
105 x 5
110 x 4
110 x 4
C. Deficit deadlift @51x1; 4-6x5; rest 3 min (use straps for your grip)
123 x 6
143 x 6
163 x 6
173 x 5
173 x 4
D1. Rear foot elevated DB split squats; 6-8x4; rest 1 min bw legs/rest 1 min
35 x 8
35 x 8
40 x 6
40 x 6
D2. Single leg DB rdl's; 10-12x4; rest 1 min bw legs/rest 1 min
35 x 12
35 x 12
40 x 12
40 x 12
Enjoyed the squat snatches, feeling like I'm improving. Front squats are never my favorite but I was happy with 110 and I kept good form the whole time. Deficit dead lifts went well. The 173 was tough on the decent. Split squats are always harder than I expect them to be. 40# was a challenge, I feel like I start to lean forward on the last reps. RDLs are harder on my right leg. I always feel tight in my right glute and my balance is worse on that leg too. Again, 40 seemed challenging. Arm feels great today :). Thanks!
Sunday, April 27, 2014
April 27, 2014
Daily score:
Workout:
A. Push press clusters 3.3.3x5; rest 20 seconds/rest 2 min
85, 90, 95, 100, 100
B. Muscle up tech work/skills/drills 10-15 min
C. Weighted eccntric only pull ups @21A1; 5-6x5; rest 2 min (increase
load from last week)
25# see note
D. Clap push ups; amrap in 1 min x4; rest 2 min
13, 14, 13, 17
E. Kipping pull ups; amrap unbroken x4; rest 2 min (try to pull as
high as possible)
11, 14, 14, stopped
Push press was good. 100# felt heavy. I didn't think I could add and not risk failing. For muscle up technique work I did some jumping muscle ups and quite a few ring rows with a pull through. I was excited about the weighted pull ups (love them), but on the third rep of the first set I felt some pain in my left shoulder. I couldn't hold at the top without feeling like it was going to rip. It feels like it's a small muscle strain from anterior shoulder to pec. So I stopped those...I can take direction :). I did the clapping push ups because they felt totally fine. They were hard though and took me awhile to figure out how best to do them. The kipping pull ups felt good to, I improved some. But getting on the bar on the 4th set, my left shoulder felt weird again so I quit. Tonight I feel good. It just feels like a muscle strain and tomorrow is my rest day. Taking Advil. Thanks!
Workout:
A. Push press clusters 3.3.3x5; rest 20 seconds/rest 2 min
85, 90, 95, 100, 100
B. Muscle up tech work/skills/drills 10-15 min
C. Weighted eccntric only pull ups @21A1; 5-6x5; rest 2 min (increase
load from last week)
25# see note
D. Clap push ups; amrap in 1 min x4; rest 2 min
13, 14, 13, 17
E. Kipping pull ups; amrap unbroken x4; rest 2 min (try to pull as
high as possible)
11, 14, 14, stopped
Push press was good. 100# felt heavy. I didn't think I could add and not risk failing. For muscle up technique work I did some jumping muscle ups and quite a few ring rows with a pull through. I was excited about the weighted pull ups (love them), but on the third rep of the first set I felt some pain in my left shoulder. I couldn't hold at the top without feeling like it was going to rip. It feels like it's a small muscle strain from anterior shoulder to pec. So I stopped those...I can take direction :). I did the clapping push ups because they felt totally fine. They were hard though and took me awhile to figure out how best to do them. The kipping pull ups felt good to, I improved some. But getting on the bar on the 4th set, my left shoulder felt weird again so I quit. Tonight I feel good. It just feels like a muscle strain and tomorrow is my rest day. Taking Advil. Thanks!
Saturday, April 26, 2014
April 24, 2014
Daily score: 7
Workout:
Sled sprints (moderate weight)
50m @100% effort
rest 2 min
x5
90#, 100#, 110#, 125#, 125#
+
10 slam balls (for maximum force into the ground, not to get the reps
done quick)
Row sprint 30 seconds @100% effort
rest 2 min
x5
15# slam ball, rows were all at about a 1:44 pace and around 140 meters
The sled sprints were fun. Not too hard. The slam ball/row workout definitely was harder. But I feel like I'm rowing faster and throwing those slam balls was an all around good time :). Thanks!
Workout:
Sled sprints (moderate weight)
50m @100% effort
rest 2 min
x5
90#, 100#, 110#, 125#, 125#
+
10 slam balls (for maximum force into the ground, not to get the reps
done quick)
Row sprint 30 seconds @100% effort
rest 2 min
x5
15# slam ball, rows were all at about a 1:44 pace and around 140 meters
The sled sprints were fun. Not too hard. The slam ball/row workout definitely was harder. But I feel like I'm rowing faster and throwing those slam balls was an all around good time :). Thanks!
April 26, 2014
Daily score: 6
Workout:
A. Snatch balance; 5x5; rest 90 seconds (increase loads from last week)
55# x 5 sets
B. High box jump clusters 1.1.1.1.1x5; step down/rest 90 seconds
30"
C. 1 1/4 back squat; 4-6x5; rest 2 min
85 x 6
95 x 4
95 x 4
95 x 4
95 x 4
D. Power snatch from high blocks; 1 rep on the min for 15 reps
(moderate weight to start and increase as you go)
53#, 58, 63, 68, 73, 78, 83, 88, 93, 93 failed, 88, 88, 88, 88, 88
E. Weighted back extensions @2222; 6-8x3; rest 2
10# x 8
25# x 8
35# x 8
I went out to 'girls night' last night and felt a little slow this morning. Snatch balance felt much better this week. My right shoulder did feel a little sore though so I didn't push it. Box jumps were easy. Back squats were not fun. I did however go really low and kept good form throughout. I really enjoyed snatching off the blocks and matched my PR with the 93# rep. The back extensions felt good too. Next time I'll start with more weight.
Workout:
A. Snatch balance; 5x5; rest 90 seconds (increase loads from last week)
55# x 5 sets
B. High box jump clusters 1.1.1.1.1x5; step down/rest 90 seconds
30"
C. 1 1/4 back squat; 4-6x5; rest 2 min
85 x 6
95 x 4
95 x 4
95 x 4
95 x 4
D. Power snatch from high blocks; 1 rep on the min for 15 reps
(moderate weight to start and increase as you go)
53#, 58, 63, 68, 73, 78, 83, 88, 93, 93 failed, 88, 88, 88, 88, 88
E. Weighted back extensions @2222; 6-8x3; rest 2
10# x 8
25# x 8
35# x 8
I went out to 'girls night' last night and felt a little slow this morning. Snatch balance felt much better this week. My right shoulder did feel a little sore though so I didn't push it. Box jumps were easy. Back squats were not fun. I did however go really low and kept good form throughout. I really enjoyed snatching off the blocks and matched my PR with the 93# rep. The back extensions felt good too. Next time I'll start with more weight.
Wednesday, April 23, 2014
April 23, 2014
Daily score: 6
Workout:
A1. DB push press; 10-12x5; rest 1 min
30 x 12
35 x 10
35 x 10
30 x 12
35 x 10
A2. Strict pull ups; amrap in 2 min x5; rest 1 min
9, 8, 6, 7, 7
A3. Bench press; 10-12x5; rest 1 min
65 x 12
70 x 12
75 x 10
75 x 10
75 x 7
A4. Bent over DB rows; 8-10x5; rest 3 min
35 x 10
40 x 10
45 x 10
50 x 8
45 x 8
B. Strict toes to bar; amrap unbroken x5; rest 90 seconds
5, 4, 5, 4, 5
C. Weighted dip negatives @21A2; 4-5x5; rest 90 seconds
5, 5, 5, 5, 5 all unweighted
I was surprised how hard the dumbell push press was. I just felt like my arms were all over a bit. And I had some difficulty locking out my left elbow a couple of times. Each set was a challenge to get the last reps. I backed off on set 4 because I didn't think I'd get another 10 with 35# but 30# was easier and then I made the 35# on the 5th set. It was shaky though. The strict pull ups were a lot of fun. I feel like I've made a lot of improvement. Bench was satisfying. I kinda knew I wouldn't make it to 10 reps on the last set with 75# but I wanted to try it anyway. It's always my right shoulder that kinda locks up or something...it's on the anterior side. The rows were tedious. I really was throwing my body into the 50# reps so I backed off. My arms were pretty tired at this point. Strict toes to bar was fun too. Again, it's my right shoulder that starts to kinda ache. I think it feels fine until I start to sag on the bar and lose the tension in my scapula. By the dips, my arms were smoked. My body weight was super challenging to manage so I just stuck with that. The bottom of the dip was a lot of tension in my shoulders, not painful though. Thanks!
Workout:
A1. DB push press; 10-12x5; rest 1 min
30 x 12
35 x 10
35 x 10
30 x 12
35 x 10
A2. Strict pull ups; amrap in 2 min x5; rest 1 min
9, 8, 6, 7, 7
A3. Bench press; 10-12x5; rest 1 min
65 x 12
70 x 12
75 x 10
75 x 10
75 x 7
A4. Bent over DB rows; 8-10x5; rest 3 min
35 x 10
40 x 10
45 x 10
50 x 8
45 x 8
B. Strict toes to bar; amrap unbroken x5; rest 90 seconds
5, 4, 5, 4, 5
C. Weighted dip negatives @21A2; 4-5x5; rest 90 seconds
5, 5, 5, 5, 5 all unweighted
I was surprised how hard the dumbell push press was. I just felt like my arms were all over a bit. And I had some difficulty locking out my left elbow a couple of times. Each set was a challenge to get the last reps. I backed off on set 4 because I didn't think I'd get another 10 with 35# but 30# was easier and then I made the 35# on the 5th set. It was shaky though. The strict pull ups were a lot of fun. I feel like I've made a lot of improvement. Bench was satisfying. I kinda knew I wouldn't make it to 10 reps on the last set with 75# but I wanted to try it anyway. It's always my right shoulder that kinda locks up or something...it's on the anterior side. The rows were tedious. I really was throwing my body into the 50# reps so I backed off. My arms were pretty tired at this point. Strict toes to bar was fun too. Again, it's my right shoulder that starts to kinda ache. I think it feels fine until I start to sag on the bar and lose the tension in my scapula. By the dips, my arms were smoked. My body weight was super challenging to manage so I just stuck with that. The bottom of the dip was a lot of tension in my shoulders, not painful though. Thanks!
Tuesday, April 22, 2014
April 22, 2014
Daily score: 7
Workout:
A. Squat snatch x1/Hang squat snatch x2/OHS x3; rest 2 min x6 complexes
53, 63, 73, 73, 78
B. Front squat @21x1; 5-6x5; rest 90 seconds
85, 90, 95, 100, 100
C. Deficit deadlift @51x1; 6-8x5; rest 3 min (use straps for your grip)
135 x 5
135 x 8
145 x 8
155 x 6
155 x 7
D1. Rear foot elevated DB split squats; 6-8x3; rest 1 min bw legs/rest 1 min
25 x 8
30 x 8
35 x 8
D2. Single leg DB rdl's; 10-12x3; rest 1 min bw legs/rest 1 min
25 x 12
30 x 12
35 x 12
Complex was not as tough as I thought it would be. It felt pretty good the whole way through. The 78# was challenging. Front squating was painful, was glad when it was over. Not literally painful, just uncomfortable as usual. Deadlifts felt fine. I messed up the first set thinking it was supposed to be just 5 reps. Cranking out 7 reps at 155 was tough. Tight back. DB split squats also got tough on rep 7 and 8. The rdls were mostly challenging d/t balance. But I love them and find them satisfying. Oh yeah, and my biceps were super sore after Sunday's work out, just starting to feel better. Thanks!
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