December 28, 2014

Daily score: 7

Workout:


A. Headstand hold tech work 15 min

100 second hold

B. Frog stand tech work 15 min

30 second hold

C. CTB pull up tech work 15 min

doubles and singles, no failures

D1. Hollow body hold; 30 seconds x5; rest 1 min

30 x 5

D2. Side body arch hold; 30 seconds/side x5; rest 1 min

30 x 5

+
Row 1 min @100%
rest 4 min
x5

all right around 270m

+
mobility 30 min

Headstands and frog stands were fun.  CTB was definitely stronger but I couldn't get 3 in a row so I focused on doing really crisp singles.  I pulled a couple pretty close to the abdomen mroe than chest.  The holds went fine.  Rowing was okay,  no one to compete with today so I didn't got quite as crazy.  Thanks!

December 27, 2014

Daily score: 7

Workout:


A. Squat snatch tech work (10-20 singles)

15 hang and high hang snatches mod weight

B. Split jerk tech work (10-15 singles)

5 light, 5 at 145

C. Back squats; 8, 6, 4, 8, 6, 4; rest 90 seconds

55, 65, 75, 55, 70, 80

D. Rear foot elevated unloaded split squat jumps; 6x5/leg; rest 90
seconds bw legs

6 x 5

+
For time:
50 toes to bar
50 box jumps 20" (step down)
100 double unders

13:12  (T2B= 7 min, Box jumps= 3 min, DUs = 3 min)

Snatching felt good today, even in my shoulders.  I stayed light though and worked on 'the finish' as Burgener calls it.  Split jerk just feels so easy.  I did those 5 reps at 145 totally solid.  Back squats were light but I can feel myself getting used to the new position and some strength gain.  My speed may even be picking up.  Squat jumps were uneventful.  I already emailed to share my excitement about the T2B which I realize does not earn me any accolades.  But it was very exciting for it to have finally clicked and feel really good.  Actually, probably less effort and fatigued than the crappy double kip way I was doing it.  Double unders were fine, I did sets of 15.  And never tripped up.  If I could just learn to breathe while I do them and relax my shoulders I'd be golden.  I stop to catch my breath.  That's all. Thanks!

December 24, 2014

Daily score: 3

Workout:


A. Front rack jerk grip sotts press; 6, 6, 6, 4, 4, 4; rest 90 seconds

58, 58, 58, 63, 68, 63

B1. Bent knee hollow body hold; 30 seconds x6; rest 30 seconds

30 x 6

B2. Arch body hold; 30 seconds x6; rest 30 seconds

30 x 6

B3. Turkish get ups; 3 slow controlled perfect reps/side x6; rest 3 min

26#, 3 x 6

C. Hanging L holds; 45 seconds x5; rest 2 min

20/15/10
20/15/10
15/15/15
10/15/14/6
12/12/10/11

D. DB side bends; 12-15x5; rest 2 min

50x15
50x15
50x15
50x15
50x15

I still love the challenge of the front rack sotts press.  I feel like it's helping a lot.  The set at 68# was very hard and I kept rolling on my toes.  But the rest were really solid.  The series of holds and TGU's went well.  My right shoulder is still feeling weird but I think the TGU's may have helped.  Hanging L-holds definitely showed some improvement today.  I got two 20 second holds that felt really solid.  In the past 10-15 has been max effort.  Side bends are just fun.  My grip is a factor with the 50# DB, definitely weaker on the left...I can just squeak out 15 reps without dropping it.  Thanks!

December 23, 2014

Daily score: 5

Workout:


A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)

worked up to 88

B. Zombie squats; 10, 6, 10, 6, 10, 6; rest 2 min

45, 60, 50, 65, 50, 65

C1. Good mornings; 12-15x4; rest 1 min

53x15
58x15
63x15
68x12

C2. Weighted back extensions @2222; 6-8x4; rest 3 min

18x8
20x6
18x8
18x6

D. Barbell hip thrusts; 12-15x4; rest 2 min

105x15
110x12
110x12
110x12

Snatching went well but my right shoulder was feeling a little sticky.  It was just catching a bit and felt off.  I only did one rep at 88 and 20 total reps.  I do have to say that though it may have been very small, I did feel some improvement in strength coming out of the bottom of the OH squat portion of the snatch with my chest up.  So that was encouraging.  Zombie squats also are feeling a little stronger.  I am definitely more verticle in the front rack position than the back squat.  Good mornings felt strong today and I went up in weight and felt good.  But then the back extensions following the GMs were tough.  The just felt hard today.  And for some reason 20# felt way heavier than 18#.  BB hip thrusts are all fun times until they are heavy turns out.  I started heavier this week and on the sets at 110 the last rep was really tough.   Thanks!

December 21, 2014

Daily score: 7

Workout:

A. Headstand hold tech work 15 min

90 second hold

B. Frog stand tech work 15 min

20 second hold

C1. Hollow body hold; 30 seconds x4; rest 1 min

30 x 4

C2. Side body arch hold; 30 seconds/side x4; rest 1 min

30 x 4 per side

+
Row 1 min @100%
rest 7 min
x5

272, 269, 279, 287, 275

+
mobility 30 min

done


I loved the headstand technique work.  I have never tried it and was really excited to get it.  I think the fact that my weirdo elbows are mostlly out of the equation I did pretty well.  I felt most of the weight on my forearms and shoulders and probably could make longer than 90 seconds if I could get more comfortable just being upside down.  Frogstand was fun too.  I got 20 seconds and then later that evening messed around with it again and felt even stronger.  My elbows are bent though, I read something about progressing to a straight arm frog stand.  And the good thing is I never face planted :).  The hollow body/side arch series was tough, mostly the side body holds but I made it 30 for everything.  Rowing.  I was dreading this.  I did it with a girlfriend and we were pushing each other.  That's what got me to go 100%.  And I did beat her :).  But it hurt.  Legs shaking and tired for the rest of the day.  It took me about two minutes to recover my breath.  I did a bunch of shoulder and hip mobility.  Thanks!

December 20, 2014

Daily score: 8

Workout:


A. Squat snatch tech work (10-20 singles)

53# all technique, drills

B. Split jerk tech work (10-15 singles)

130#

C. Back squats; 10, 8, 6, 10, 8, 6; rest 90 seconds

45, 65, 75, 50, 65, 80

D. Rear foot elevated unloaded split squat jumps; 6x4/leg; rest 90
seconds bw legs

done

+
10 min amrap:
5 toes to bar
5 box jumps 24" (Step down)

10 + 2

I worked on pulling back into me from the floor to knee and then some high hang squat snatches all with light weight today.  It felt really focused and productive.  Split jerk went well to.  Stayed between 115 and 130 and worked on quick elbows.  Back squats are as demonstrated in the video...still a struggle, but as my girlfriend commented, the are alllll the way down.  And I do feel some improvement in strength.  Jumps were fine.  The WOD actually wasn't bad.  I was able to keep pretty much the same pace throughout and do the T2B mostly unbroken.  But I couldn't seem to string them together at all.  I was having to double kip them all...which was tiring.  I did get quite out of breath but comfortable.  When I was done I wanted to work on connecting the T2B and posted a video of a few I got after focusing on pulling the bar down to my toes.  I did a set of about 5 together really strong before this video but didn't catch it on film.  Progress anyway.  I was excited to get it.  Oh- and I was excited that my shoulder/s feel great.  Usually T2B aggravates them but not tonight, not at all.  Thanks!

December 17, 2014

Daily score: 6

Workout:

A. Front rack jerk grip sotts press; 5x5; rest 75 seconds

43, 53, 58, 58, 58

B1. Bent knee hollow body hold; 40 seconds x5; rest 30 seconds

40x5 unbroken

B2. Arch body hold; 40 seconds x5; rest 30 seconds

40x5 unbroken

B3. Turkish get ups; 4 slow controlled perfect reps/side x5; rest 3 min

26#KB

C. L-sit holds; 35 seconds x5; rest 2 min

35 x 5, mostly 10-15 second increments

D. DB side bends; 12-15x5; rest 2 min

40x15

40x15

50x12

50x12

50x15

I love working on the front rack sotts press.  It's such good practice at keeping my chest up and back and hips engaged.  The 40 second hollow body holds were definitely harder than last weeks 30 second holds.  That was the toughest part of the triplet.  L-sit holds were slow and frustrating as usual and tonight my quads kept cramping, weird.  DB side bends are fun...went up in weight quite a bit this week and am a little sore from them I think this morning.  Thanks!