September 2, 2014

Daily score:  6, Tired from working the night before and have to work tonight

Workout:

A. Back squat; 6, 6, 6, 4, 4, 4; rest 2 min

115, 125, 130, 135, 140, 145

B. Hang squat clean; 3 reps on the min for 6 min (increased load from last week)

83

C. OHS @22x1; 3-5x5; rest 2 min

53 x 4
53 x 5
58 x 5
63 x 5
68 x 3
+
For time:
row 1k
25 double unders
row 750m
50 double unders
row 500m
75 double unders
Row 250m
100 double unders

19:23

1k = 4:11
25 du = 0:43
750m = 3:34
50 du = 1:35
500m = 2:28
75 du = 2:15
250m = 1:15
100 du = 3:05

I must say all of the squat sets felt like I was at my max for the reps except for the 115.  I didn't sleep much at work last night and just felt a little tired.  But the heavy squats really woke me up.  I was really happy with the 145 x 4.  Squat cleans felt great, I could have done more weight by this was a good weight to focus of form and be quick.  They also got my heart rate up.  OHS felt great today, much better than last week.  My wrists feel great after a day of rest too.  My shoulders are feeling a lot more stable.  My legs were tired by the OHS's though.  My WOD time may not be impressive but I felt a lot of improvement with the double unders today.  I did the first 25 unbroken and no problem, nice and relaxed.  By the 75 I was just plan cardio tired and had to rest some.  But I did mostly sets of 20 the whole way through.  When I get past 20 or so I get excited and tense everything up, gotta break that.  Thanks!

August 31, 2014

Daily score: 8

Workout:

A. Strict pull ups; amrap in 90 seconds x3; rest 2 min

10, 10, 9

B. Feet elevated on box in L position ring pull ups @21x2; accumulate

45 reps not for time

45

C. Hinge rows; accumulate 35 perfect reps not for time

35

+

20 min amrap:

run 400m

side plank 30 sec/side (on hand)

30 seconds bent knee hollow body rock

(perform at continuous output throughout the 20 min)

5 rounds

I felt like I was having an off day on the strict pull ups.  They just felt harder.  By 7 or 8 I was struggling.   The ring pull ups were challenging.  I did sets of 3-5.  The hinge rows however felt really strong and I did sets of 5-6.  I feel like I've got the hang of those now.  I can feel it in my back right below my scapula kinda.  This WOD felt pretty good, especially after the last one with the heavy KB swings :).  Thanks!

August 30, 2014

Daily score: 8

Workout:

A. Strict press; 3x3; rest 2 min (increase load from last week) @31x1

78,83,83

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

83,88,98

C. Back squat; 8, 5, 1; rest 2 min

115, 130, 150

D. Pressing snatch balance x3/OHS x3; rest 1 min x5 complexes (use the
heaviest load from last week and keep the load straight across)

58

E1. Feet elevated on a box HS hold; amsap unbroken x4; rest 1 min

60, 40, 43

E2. 45 degree parallete support holds; amsap unbroken x4; rest 1 min

40, 45, 45, 40

+
Row 15 min easy

3413m

Strict press felt good. Snatch grip push press was much better behind the neck, go figure :).  My legs were feeling tired warming up for the squats.  The 130 x 5 was the hardest.  The 150 x 1 actually seemed easy.  The complex felt a lot better this week.  I'm feeling a lot less wobbly in the shoulders.  I think I could have done a little more weight.  HS holds were rough for me tonight because my wrists were sore, by the third set I decided to stop because the right wrist was getting really irritated.  The parallete holds didn't seem to bother them as much.  They were still tough though.  Thanks!

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!