Daily score: 7
Workout:
A. Seated arnold press; 6-8x4; rest 2 min
25 x 8
30 x 8
35 x 6
35 x 4
B. Split jerk; 1 rep on the 30 sec for 30 reps @70% 1rm
98
C. Strict pull ups; amrap in 10 min (Sets of 2 unbroken)
13 sets of 2 = 26
First of all, my legs are so sore from yesterday! Wow, it's been awhile since my legs felt like this. Quads and glutes mostly. Arnold press was fun. I just couldn't crank out more than 4 on the last set. The split jerks weren't heavy but did get tiring. I must say the worst part was bringing it down and re-racking it. I am so happy about the strict pull ups! This was definitely an improvement. Thanks!
Tuesday, July 29, 2014
Monday, July 28, 2014
July 28, 2014
Daily score: 9
Workout:
A. Back squat clusters 5.5.5x5; rest 20 seconds/rest 3 min
100 for all
+
10 unbroken front squat 65#
Row 500m @85-90%
rest 2 min
x5
2:58
2:53
2:50
2:42
2:38
+
Amrap sets of 30 unbroken double unders in 4 min
0
The squating was tough. I wanted to go down in weight but didn't. The WOD was fine for the first three rounds but by the time I was done my legs were fried. I was really happy that my times got faster though. A lot of it was that I started to squat faster. All the rows were 2:07 and faster. What was sad...or kinda unfortunate... was that I couldn't jump. My legs were fried. I got a bunch of 15-20 sets but no 30's :(. Will keep working on it! Thanks!
Workout:
A. Back squat clusters 5.5.5x5; rest 20 seconds/rest 3 min
100 for all
+
10 unbroken front squat 65#
Row 500m @85-90%
rest 2 min
x5
2:58
2:53
2:50
2:42
2:38
+
Amrap sets of 30 unbroken double unders in 4 min
0
The squating was tough. I wanted to go down in weight but didn't. The WOD was fine for the first three rounds but by the time I was done my legs were fried. I was really happy that my times got faster though. A lot of it was that I started to squat faster. All the rows were 2:07 and faster. What was sad...or kinda unfortunate... was that I couldn't jump. My legs were fried. I got a bunch of 15-20 sets but no 30's :(. Will keep working on it! Thanks!
July 26, 2014
Daily score: 7
Workout:
15 minute run, z1
+
mobility work
Running felt sooooo great. It was really fun to just run and not worry about how far or how fast. Then I stretched for about 20 minutes and rolled for awhile after that. It was really great.
Workout:
15 minute run, z1
+
mobility work
Running felt sooooo great. It was really fun to just run and not worry about how far or how fast. Then I stretched for about 20 minutes and rolled for awhile after that. It was really great.
Wednesday, July 23, 2014
July 23, 2014
Daily score: 4
Workout:
A. Weighted eccentric only pull up clusters @21A0; 3.3.3x4; rest 30
sec/rest 2 min
20, 26, 28.5, 26
B. Static hs hold; AMSAP x4; rest as needed to full recovery (against wall)
44, 64, 67, 69
+
Row 3k for time
13:14
My neck was out of whack today so I started a little light on the pull ups but everything felt good. The first hand stand hold was weird on my right shoulder, just felt unstable. But that got better. I musta pinched something during the 4th one because when I came down I realized the ulnar distribution on my right hand was numb...still is tonight. The row felt long but I felt good about my pace. It was the back of my legs/butt that got tired. Thanks!
Workout:
A. Weighted eccentric only pull up clusters @21A0; 3.3.3x4; rest 30
sec/rest 2 min
20, 26, 28.5, 26
B. Static hs hold; AMSAP x4; rest as needed to full recovery (against wall)
44, 64, 67, 69
+
Row 3k for time
13:14
My neck was out of whack today so I started a little light on the pull ups but everything felt good. The first hand stand hold was weird on my right shoulder, just felt unstable. But that got better. I musta pinched something during the 4th one because when I came down I realized the ulnar distribution on my right hand was numb...still is tonight. The row felt long but I felt good about my pace. It was the back of my legs/butt that got tired. Thanks!
Tuesday, July 22, 2014
July 22, 2014
Daily score: 9
Workout:
A. Squat snatch; build to a tough single
93
B. 10 singles @90% of A; rest as needed bw sets
83
C. 1 1/4 back squat; , 2, 2, 2, 1, 1, 1; rest 3 min
120, 120, 125, 130, 130, 135
D1. Hollow rock; accumulate 1 min x5; rest 1 min
D2. Sorensen hold; accumulate 1 min x5; rest 1 min
Workout:
A. Squat snatch; build to a tough single
93
B. 10 singles @90% of A; rest as needed bw sets
83
C. 1 1/4 back squat; , 2, 2, 2, 1, 1, 1; rest 3 min
120, 120, 125, 130, 130, 135
D1. Hollow rock; accumulate 1 min x5; rest 1 min
D2. Sorensen hold; accumulate 1 min x5; rest 1 min
snatch 93:
The 93# snatch felt really solid tonight. Somewhere during the 10 at 83# my right shoulder and elbow started getting annoyed. That side is just not as stable in the catch. The squats felt good. 135 x 1 was definitely my max, I had a really hard time getting up out of the second dip. The hollow rocks got hard fast, I did the 1st minute unbroken and had to break up the rest. My abs are still sore from Sunday's 100 sit ups :). The sorenson holds went well though, I did them all unbroken. Thanks!
Monday, July 21, 2014
July 20, 2014
Daily score: 6
Workout:
A. Strict pull ups; amrap in 12 min
25
B. Weighted eccentric only pull ups @51A1; 1-2x5; rest 2 min
20 x 2
26 x 2
31 x 2
35 x 1
35 x 1
C. Bent over BB rows; 3-5x3; rest 90 sec
73 x 5
83 x 5
93 x 4
+
For time:
100 double unders (approx 3 min)
100 sit ups (4:40)
800m run (4:10)
12:50
Strict pull ups felt difficult today. Somewhere in the middle of them I developed some neck strain. Nothing bad enough to stop. Just a kink. I've done a lot of stretching/rolling and it feels better today. Eccentric pull ups felt heavy too. The one second hold at the bottom without losing lat engagement was the hard part. Barbell rows were fine. The WOD wasn't that hard...double unders actually went pretty well form wise. I did the sit ups unbroken. The weird thing was I ran a lot slower than I felt like I was running, lol. Oh well. Thanks!
Workout:
A. Strict pull ups; amrap in 12 min
25
B. Weighted eccentric only pull ups @51A1; 1-2x5; rest 2 min
20 x 2
26 x 2
31 x 2
35 x 1
35 x 1
C. Bent over BB rows; 3-5x3; rest 90 sec
73 x 5
83 x 5
93 x 4
+
For time:
100 double unders (approx 3 min)
100 sit ups (4:40)
800m run (4:10)
12:50
Strict pull ups felt difficult today. Somewhere in the middle of them I developed some neck strain. Nothing bad enough to stop. Just a kink. I've done a lot of stretching/rolling and it feels better today. Eccentric pull ups felt heavy too. The one second hold at the bottom without losing lat engagement was the hard part. Barbell rows were fine. The WOD wasn't that hard...double unders actually went pretty well form wise. I did the sit ups unbroken. The weird thing was I ran a lot slower than I felt like I was running, lol. Oh well. Thanks!
July 19, 2014
Daily score: 6
Workout:
A. Squat snatch; build to a tough single
93
B. Rear foot elevated DB split squat jumps; 6-8x4; rest 90 sec bw legs
15 x 8
20 x 6
20 x 7
20 x 8
+
21-15-9
DB thrusters 30#
pull ups
row calories
12:47
For some reason I had a hard time squat snatching today and kept power snatching unintentionally. In fact, I power snatched 93 twice before I squat snatched it. Split jumps are always hard...I feel like I should be hitting the ceiling for all the effort I put in, but in reality the jumps are little :). The WOD was a beast. I knew the thrusters were tough but the pull ups were tough after my shoulders were smoked. I did do the first 21 thrusters unbroken though. But I think it slowed me down in the long run because my shoulders were so ;tired. Pretty happy when it was over! Thanks!
Workout:
A. Squat snatch; build to a tough single
93
B. Rear foot elevated DB split squat jumps; 6-8x4; rest 90 sec bw legs
15 x 8
20 x 6
20 x 7
20 x 8
+
21-15-9
DB thrusters 30#
pull ups
row calories
12:47
For some reason I had a hard time squat snatching today and kept power snatching unintentionally. In fact, I power snatched 93 twice before I squat snatched it. Split jumps are always hard...I feel like I should be hitting the ceiling for all the effort I put in, but in reality the jumps are little :). The WOD was a beast. I knew the thrusters were tough but the pull ups were tough after my shoulders were smoked. I did do the first 21 thrusters unbroken though. But I think it slowed me down in the long run because my shoulders were so ;tired. Pretty happy when it was over! Thanks!
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