November 30, 2014

Daily score: 6

Workout:


A. Power clean x1/Hang power clean x2 - 1 complex on the min for 10 min

108

B. Deadlift; 6x6; rest 3 min

165, 170, 175, 180, 185, 175

C. Barbell front rack walking lunges; 24 alt'ing steps x5; rest 75
seconds (heavy as you can take them)

68, 68, 68, 63, 58

+
row sprint 45 seconds @100% effort
rest 90 seconds
x5

220, 206, 206, 206, 207


Clean complex felt great.  I'm really improving with power from contact and I caught most of  them high on my neck.  Deadlifts were heavy today.  Was trying not to lose form.  Oh the lunges...so hard for me.  On the 3rd set at 68, I dropped it twice.  Legs were shaking from the start to finish and all the way through the short rest.  Rows were fine, fairly consistent :).  Thanks!

November 29, 2014

Daily score: 6

Workout:


A. Weighted eccentric only pull ups @41A1; 1.1.1x7; rest 15 sec/rest 2 min

10, 25, 35, 35, 35, 35, 35

B1. Bent over barbell rows; 4-6x5; rest 1 min

75x6
85x6
90x4
90x4
85x5

B2. Planche lean holds; accumulate 30 seconds x5; rest 1 min

15/15
15/15
14/9/7
14/16
10/10/10

C1. False grip ring rows; 12-15x5; rest 30 seconds

12 x 5

C2. FLR on rings; 30 seconds x5; rest 30 seconds

30 x 5

D. Strict knee raises @41x2; accumulate 30 perfect reps

30

+
yoga/stretching 20 min

Sore neck and shoulders this morning from DT.  Took a long time to warm up and get shoulders feeling mobile.  Planche holds are tough.  That's what I learned today.  Kinda hard on the wrists too.  Other than that pretty uneventful.  Thanks!

November 27, 2014

Daily score: 5

Workout:

1 mile partner shared turkey carry (#65 sand bag)

DT (resting while partner works) 5 rnds:
12 DL
9 Hang clean
6 Push jerk

1 mile partner shared turkey carry (#65 sand bag)

108#

Not sure how long this took..I broke each round after the 11th DL and after the 8th hang clean and did all those pieces unbroken.  The 6 push jerks unbroken got heavy.  I love DT though and it was really fun.  Especially with the built in rest so that I felt ready to push.  Thanks for the opportunity!

PS) knee feels great

November 26, 2014

Daily score: 4

Workout:

5k row for time:  22:50

Just the fact that I did this was impressive for today.  And I didn't die.  Success.  Thanks

November 25, 2014

Daily score: 4

Workout:

A. Strict pull ups; amrap in 10 min

31

B. Hanging (from pull up bar) L holds; accumulate 3:30

3:30 (9-15 second holds)

C. 45 degree (body line in relation to floor) ring rows; accumulate 45
perfect reps

45

D. Reverse grip barbell bicep curls; 8-10x5; rest 2 min

33x10
38x10
40x8
40x8
38x10

E. Passive hang from pull up bar; accumulate 5:30 (just hanging at the bottom)

5:30 (45-1:20 holds)

Strict pull ups felt good today, did one every 20 seconds.  The L-holds are still super hard but I'm not nearly as sore in the abs and quads from them as I was last week.  Rows were fine.  Reverse grip bicep curls still feel weird and are kinda hard on my right writst.  Passive hangs would have been no big deal except that my hands were really sore by then.  Got a blister.  Thanks!

November 23, 2014

Daily score:

Workout:


A. Strict press; 6-8x5; rest 2 min

53x8
58x8
63x8
65x8
67x7

B. Pike push ups; accumulate 45 perfect reps

45

C. FLR on rings in full external rotation; accumulate 3:30 not for time

3:30 (50,30,45,55,30)

D. Pike lifts; 14 reps x5; rest 90 seconds (2 second pause at the top
of each rep)

14x5

+
yoga/stretching 20 min

going to aerial yoga tonight

Neck feels a little tweaked from strict press I think.  Nothing I can't roll out and treat with Advil.  Pike push ups felt good on my shoulder today.  Nothing else exciting.  Looking forward to yoga tonight.  Thanks!

November 22, 2014

Daily score:

Workout:


A. Weighted eccentric only pull ups @41A1; 2-3x7; rest 2 min

26x3
26x3
28.5x3
31x3
35x2
35x2
35x2

B. Bent over barbell rows; 4-6x5; rest 2 min

85x6
85x6
90x5
90x4
90x5

C. False grip ring rows; 12-15x5; rest 90 seconds

15 x 5

D. Pronated grip above the bar isometric holds; accumulate 3:30

3:30 (took 28 minutes)

+
yoga/stretching 20 min


Nothing really to report other than the pronated grip holds are really tough.  Most of my holds were 10 seconds (8-13 range).  Thanks!