August 29, 2014

Daily score: 8

Workout:

A. Deadlift; build to a 3rm (reset each rep on the floor)

225 (20# PR)

B. Snatch pulls; 5x5; rest 2 min

73 x 5
93 x 5
103 x 5
108 x 5
108 x 5

+
15 min amrap:
15 kbs 1.5 pood
15 burpees

5 + 15 + 1

Dead lifts felt great all the way up to 215#.  The 225# was tough, especially with resetting on the floor. Mostly my scapula/back gave, my legs were a little shaky but it was harder to keep my back straight vs. pushing with my legs.  I can't recall ever dead lifting anything over 185# more than once.  I know I've done 235# but only once and at a competition.  So I guessed that it was at least a 20# PR.  Snatch pulls were great practice.  At 108 they were heavy and I re-gripped each one on the floor.  The WOD: the KB swings were heavy.  I broke them up 8 and 7 pretty much the whole time.  My back felt kinda tired but they were also just hard to get up overhead.  The burpees were not trouble, I did them all unbroken.  When I was done my right shoulder/delt area was kinda in spasm.  I stretched and rolled it out a lot and it feels better tonight.  Thanks!

August 27, 2014

Daily score: 9

Workout:

A. Behind the neck push press; 4, 4, 2, 2; rest 2 min

95, 100, 105, 110

B. Split jerk stance strict press; 2-3x4; rest 2 min

80 x 3
85 x 2
85 x 2
85 x 0
80 x 2

C. FLR on rings in ext rotation; amsap unbroken x5; rest 90 sec

45, 50, 53, 51, 55

D. Hanging L-hold; amsap unbroken x4; rest 2 min (keep your body line
perfect and toes pointed above your hips and hang from the bar)

10, 10, 10, 10

E. Scap pull ups; accumulate 40 reps with a 1 second pause at the top
of each rep

40


Behind the neck push press felt strong.  I did move away from the wall on the 110 set because I wasn't sure if I'd get it twice or not, but I did no problem.  Split jerk strict press are so tough.  I failed the first rep of the 4th round because my left shoulder seemed to catch right below chin level with the bar.  So I went down in weight and two at #80 was still tough but shoulder felt fine.  FLR's were fine.  The hanging L-holds were tough!  I felt it in my low abs, and my quad cramped one time too.  Those 10 seconds felt like forever.  The scap pull ups felt great, I did sets of 10.  Thanks!

August 26, 2014

Daily score: 8

Workout:

A. Back squat; 6x6; rest 2 min

100, 105, 110, 120, 125, 130

B. Hang squat clean; 3 reps on the min for 6 min (moderate effort)

78

C. OHS @22x1; 5-7x4; rest 2 min

53 x 4
33 x 7
38 x 7
43 x 7

+
For time:
Row 1k
50 box jumps 20"

7:07 (row 4:18)

It was HOTT today!  It's funny because the 100#  x 6 back squat felt challenging but I was able to do 130, so go figure.  I did wear my weight belt for the last three sets, I think it gives me confidence.  I was hoping to get up to 135 but I just squeaked out the 130.  Hang squat cleans felt good.  OHS, I started at 53 and my wrists and shoulders just didn't want to do more than 4 so I dropped back down.  I kept the tempo and form strict though.  The wod was fine, I stepped down on the box jumps but did them unbroken.  Thanks!

August 25, 2014

Daily score: 7

Workout:


A. Strict pull ups; amrap in 75 seconds x3; rest 2 min

10,10,9

B. Feet elevated on box in L position ring pull ups @21x2; accumulate
40 reps not for time

40

C. Hinge rows; accumulate 30 perfect reps not for time

30

+
4 sets:
Run 400m
15 feet elevated ring dows
1 min hollow body holl
rest 2 min bw sets
(ensure quality of all movements)

No problems with strict pull ups.  The L position pull ups felt great during the strength session but really hard during the wod.  Hinge rows felt stronger this week.  The wod didn't strike me as a very hard one but the pull ups were much harder after running or maybe my arms were just tired.  I could do 5 then I had to do sets of 3.  I had to split the hollow body hold into two 30 second holds too.  But I ran well :).  Thanks!

August 22, 2014

Daily score: 7

Workout:


A. Strict press; 3x3; rest 2 min (same weight across, moderate effort) @31x1

75, 75, 75

B. Snatch grip push press @31x2; 3-4x3; rest 2 min

75 x 4
80 x 4
85 x 3

C. Back squat; 10, 6, 2; rest 2 min

110, 120, 145

D. Pressing snatch balance x3/OHS x3; rest 1 min x5 complexes

53 x 5 complexes

E1. Feet elevated on a box HS hold; amsap unbroken x3; rest 1 min

60, 45, 40

E2. 45 degree parallete support holds; amsap unbroken x3; rest 1 min

35, 30, 30

+
Row 15 min easy

3300m


Strict press felt great.  The snatch push press is tough, especially in the front rack position, awkward.  My legs were tired from the back squat series but I felt like I picked the right weight.  I loved the OHS complex.  53# was challenging enough.  The foot elevated hs holds were really hard today.  I felt it in my elbows but no pain or numbness.  The parallete holds were much harder than I thought they'd be.  I mostly felt it in my shoulders.  Rowing felt good.  Thanks!

August 20, 2014

Daily score:  7

Workout:

A. Clean deadlift x3/Power clean x3/Hang power clean x3; rest 3 min x5 complexes

73, 93, 98, 103, 108

+
10 sets:
5 deadlift 185#
10 bar facing burpees
Run 200m @85-90%
rest 90 seconds bw sets

32:43


The complex was great practice.  I felt like all the reps were pretty clean until the last 2 at 108 when I split a bit.  The WOD was more challenging than I expected.  185 was heavy.  I did them all unbroken without dropping but I wanted to drop them.  It's been awhile since I deadlifted heavy.  That was the hard part for me.  I'm sure I was not running as fast as I thought I was either.  Each round took between 1:45 and 2:15 ish.  Loved the burpees...I did them jumping over the bar each time, I'm pretty sure that's what bar facing burpees means.  Thanks!

August 19, 2014

Daily score:

Workout:

A. Behind the neck push press; 5, 5, 3, 3; rest 2 min

83x5
88x5
93x3
103x3

B. Split jerk stance strict press; 5-6x3; rest 2 min

53x6
73x6
78x5

C. FLR on rings in ext rotation; amsap unbroken x5; rest 2 min

45, 55, 50, 54, 60

D. Bent knee L-pull ups; amrap perfect reps in 8 min (if you can't
perform these, perform the feet on the box ring pull ups again here in
the same time frame)

13

Behind the neck press felt strong tonight.  Split jerk strict press was tough.  I realized I needed to widen my stance.  78 x 5 was a struggle each rep.  FLR was tough to keep external rotation.  I did feel stress in the elbows but no numbness or pain.  I was really excited that I could do the L pull ups.  I did struggle at the start of each pull up to engage my lats in that position.  Just a little drop of the legs made it a lot easier but I did my best to keep them at 90 degrees.  Oh yeah, and I added the time for the 2.5k row to yesterday's workout.  Thanks!