October 30, 2014

Daily score: 6

Workout:


A1. Banded snatch pull; 2, 2, 2, 2, 2, 2; rest 10 sec

113

A2. Seated box jumps; 6 reps (step down) x6; rest 2 min

27 inches

+
6 min amrap:
6 deadlift 185#
250m row

3 + 2

Snatch pulls were okay but I think I may have gotten more out of them if I hadn't gone so heavy.  Box jumps were fine.  It's just the 6th rep that feels a little challenging, but not much.  The WOD went by fast...I dropped each of the dead lifts.  Looking forward to the weekend!  Thanks!

October 29, 2014

Daily score:  7

Workout:


A. Strict press; 6, 6, 6, 3, 3, 3; rest 2 min

65, 75, 75, 80, 80x2, 75

B. Static wall facing hs hold; accumulate 90 seconds x6; rest 45 seconds

45/45
50/40
30/35/25
35/30/25
30/35/25
30/30/30

C. Pike lifts; 15 reps x5; rest 90 seconds (hold for a 1 second pause
at the top of each rep)

15x5

D1. Supinated above the bar hang; accumulate 1 min x4; rest 1 min

35/25
30/30
20/20/20
25/20/15

D2. Straddle hollow body rocks; accumulate 60 sec x4; rest 1 min

60
30/30
30/30
40/20

E. False grip ring row hang; accumulate 4 min for quality

In 30 second holds


Strict press was all good until the second 80 x 3 and I just couldn't get the third rep.  Handstands were challenging today.  I was hoping to make it to 90 seconds a couple times but it wasn't happening.  However, I rested much less between getting up and down.  I definitely feel the pike lifts but they're doable.  They always make my abs cramp later, so they must work.  Above the bar hangs felt pretty good today.  Hollow body rocks were fine.  The false grip hang is fun...I can't believe how uncomfortable it is and kinda excited to work through that now not while I'm trying to get a muscle up. Thanks!

October 28, 2014

Daily score: 6

Workout:


A. Squat clean; 5 singles @88+% 1rm; rest 2 min

118, 118, 118, 123, 128

B. OHS; 6x6; rest 90 seconds

75, 80, 80, 80, 80, 80

C. Hang squat snatch; 3 reps on the min for 6 min (light and fast)

+
For time:
50 power snatch 55#
800m run


First of all, my double unders in my warm up are so much improved.  It's exciting.  And my knee never hurts anymore.  My arms were still pretty sore and stiff from Sunday.  Squat cleans were fine.  Just front squat that hard part as usual.  My knees come in after 120.  Still easy to catch though.  OHS were satisfying.   But somewhere toward the end of the 5th set my right shoulder started feeling weird.  I set up for the hang snatches, did a couple warm ups and decided my shoulder was not happy.  It's not anything bad but I was pretty sure that if I did a bunch more snatching, it would be bad.  So I called it a night.  And then I had bone broth with dinner which I'm told will heal anything...so, basically, I'll be superhuman by tomorrow.  Really though, it just feels tight and sore in the anterior region.  I stopped before it felt at all serious.  Thanks!

October 26, 2014

Daily score:

Workout:

A. Strict knees to elbow; amrap in 5 min

25

B. Strict pull ups; amrap in 5 min

18

C. Bent over supinated grip barbell rows; 6-8x5; rest 2 min

83 x 8
83 x 6
83 x 7
83 x 7
83 x 6

+
21-15-9
push press 75#
bar facing burpee

8:59

+
20 min easy mobility/yoga



strict knees to elbow

Strict knee to elbow felt weird at first.  I attached the video to be sure I was doing it right.  Strict pull ups were slow and felt pretty quick to fatigue tonight.  The barbell rows went fine.  The wod was fun.  I just barely made the 21 without dropping the bar.  But I could hardly get my arms straight and they were fried.  After that I squeaked out sets of 5.  I did jumping over the bar, bar facing burpees.  Then I did 10 mins of yoga and 10 of mobility.  Thanks!

October 25, 2014

Daily score: 7

Workout:


A. Split jerk; 8 singles @86% 1rm; rest 2 min

120

B. Back squat; build to a 10 rep max

125

C. Wall facing HS hold; accumulate 90 seconds x5; rest 1 min

90, 50/40, 60/30, 50/40, 40/30/20

D. CTB pull up tech work 10 min (accumulate perfect reps in sets of
1-2, don't rush, don't push for more than you can keep perfect)

1 rep x 10

+
Row sprint 350m @100%
rest 90 seconds
x5 sets

1:20
1:22
1:20
1:19
1:20

split jerk:

Split jerks went well today.  The video was rep 4 or 5.  The 10rm back squat was a challenge.  Hard to know what weight to start at.  I tried three times, 105, 115, then 125.  The last two reps at 125 were pretty rough so I stopped there.  Hand stands were good.  The last set I was falling apart a bit but I was happy that I got 90 on the first.  CTB was tough...I think my shoulders were just beat or I was just off today.  I could only do one at a time and really had to work for it.  Failed quite a few.  But I basically did one a minute x 10 minutes.  Row sprints sucked...not enough rest :).  But they're done now.  Thanks!

October 24, 2014

Daily score:  6

Workout:


A1. Banded snatch pull; 3, 3, 3, 2, 2, 2; rest 10 sec

103#

A2. Seated box jumps; 6 reps (step down) x6; rest 2 min

27 inches

+
10-->1
deadlift 185#
wall balls

9:56 (20# WB)

Banded snatch pulls felt weird, never done them before.  A bit of a pull forward at the end... but definitely reinforces the need to pull in toward me.  Box jumps felt good, happy to go up in height a bit.  I loved this WOD.  I was totally spent at the end, but psychologically the way it was set up I had an easy time pushing.  I did the first set of 10 DLs unbroken, then dropped all of them after that.  WBs all unbroken...I must say, I could never do more than 10 WBs in row for the rest of my life and be satisfied ;).  Thanks!

October 22, 2014

Daily score: 6

Workout:

A. Strict press; 6x6; rest 2 min

65, 70, 72, 75, 75, 70

B. Static wall facing hs hold; accumulate 90 seconds x5; rest 45 seconds

90
45/45
24/56
50/40
50/40

C. Pike lifts; 12 reps x5; rest 90 seconds (hold for a 1 second pause
at the top of each rep)

12 x 5

D1. Supinated above the bar hang; accumulate 1 min x3; rest 1 min

30/30
30/15/15
30/20/10

D2. Straddle hollow body rocks; accumulate 60 sec x3; rest 1 min

60
35/25
35/25

E. False grip ring row hang; accumulate 3 min for quality (bottom of
the ring row with a false grip)

30/30/30/30/30/30


My neck and upper body in general were sore today from swinging that KB yesterday.  But nothing too bad.  Strict press went well.  The 6th rep was pretty ugly after the first set.  I barely made 6 on the second set at 75 so I backed off the weight.  Handstands were just okay today.  I was excited to make it to 90 seconds for the first time!  But after that they were just kinda uncomfortable and I did have some numbness that came and went in my left hand.  Feels fine now.  Pike lifts were harder than they looked on the video but I managed.  The 1 second hold at the top was the hard part.  Above the bar hang definitely got harder as I fatigued.  Hollow body rocks were uneventful.  The false grip hang was more uncomfortable than I had imagined!  It hurts, lol!  Just kinda 'pinchy' in the wrist crease.  But I'll toughen up.  Thanks!