February 28, 2015

Daily score: 8

Workout:  

15.1 

105, 140

My t2b fell apart about halfway through.  I was doing triples and quickly went from doubles to singles.  I wore my stupid wrist wraps and I think I had them too tight especially when my forearms started to swell. By the time I was transitioning to 15.1a I couldn't hardly feel my left hand and just took them off. Wish I'd figured it out earlier. Not sure it would have made a difference though. The toe to bar were just tough.  The deads were nothing. And I did the snatches 3,2 the whole way.  They felt light, I think I could have done them all unbroken but I stuck with the plan. Mighta made my t2b even worse!  But I am still proud of my score even though it was below my goal.  I figure I did 60 t2b in less than 9 mins and that alone is progress :). The exciting thing is, I PR'd my clean and jerk!!!!  It felt good.  I started at 125 because it made adding the 25 plates easier. Then I did 130, then 135, then 140.  Things I learned: trust Max.  When you said do the t2b as low as 2 rep increments, I thought 'I can do more than that'. You were right ;). Should have started with 2 instead of 3.  Also learned even though I was anxious, it was fun and I enjoyed the competitive atmosphere of doing this with the class, it's been awhile.  Thank you for making me a better athlete than I was at this time last year.  Can't wait til next year to look back on even more progress!

February 25, 2015

Daily score: 6

Workout:

A. Power clean; build to a tough single


132

B. Back squat; 3, 2, 1; rest 3 min


135, 150, 165

+
5 sets:
10 KBS 2 pood (russian)
20 wall balls
30 double unders
rest 3 min bw sets

2:19, 2:10, 2:15, 2:20, 2:10



Power clean felt solid.  Back squats felt really good today too.  I think I could have done 175.  165 was smooth.  I slowed about half way up where I used to get stuck in the bottom.  WOD was icky...KBS were fine but wall balls followed by DUs are bad for me.  I did the WBs all unbroken and 20 seemed icky.  Thanks!  

February 24, 2015

Daily score: 7

Workout:

A. Squat snatch; 10 singles @80% 1rm; rest 1 min

At 78#

B1. Toes to bar; 10 reps AFAP x3; rest 1 min
B2. Burpee box jumps 24"; 10 reps AFAP x3; rest 1 min

17/1:05 t2b/bbj time  19/1:02  19/1:10

C1. CTB pull ups; 10 reps AFAP x3; rest 1 min
C2. Hand release push ups; 10 reps AFAP x3; rest 2 min

40/19 38/17 39/16 seconds

+
Row 1500m @moderate effort

I ran for about 10 mins 

Snatch practice felt good. I was really excited to get all 3 sets of T2B unbroken.  I did have to pause and re-grip after rep 8, but didn't come off the bar.  CTB felt good too.  I did 5-6 unbroken each set. I was a rebel and ran instead of rowing because it was so gorgeous outside I just couldn't help it.  Thanks!

February 22, 2015

Daily score: 5 (one big margarita last night and I feel awful this morning, getting old, done drinking...forever)

Workout:

A. Front squat @32x1; 6-8x5; rest 2 min (keep tension in the bottom)


45 x 8
55 x 8
65 x 8
75 x 8
85 x 6

B. Clean grip deadlift; build to a tough triple


213

C. Glute activation circuit 3 sets of each movement from last week of
10 reps - rest as needed bw


done

+
For time:
50 thrusters 45#
50 deadlift 95#
20 thrusters 75#
20 deadlift 155#


12:30


I loved this front squat tempo, so hard, and such good practice for me.  Clean grip DL went well, if I'd been setting a max I think I could do more.  Glute circuit is good.  The WOD sucked because I felt sluggish and hungover but other than feeling like the cardio was killing me, the weights actually felt very manageable.  The 45# thrusters felt easy and light.  I wish I hadn't stopped at 25 because it didn't feel icky until I put it down and picked it up again.  The 95# DLs were actually kinda annoyingly light, bouncy.  The 75# thrusters I did in sets of 5 and felt really good, not problem keeping good form.  And 155# DLs felt light too.  Thanks!

February 21, 2015

Daily score: 7

Workout:

A1. Strict pull ups; 10 AFAP x5; rest 1 min


1:45
1:55
2:05
3:00
3:30

A2. Strict press; 10, 10, 10, 10, 10; rest 1 min


53, 63, 58 x 9, 53 x 8, 43

B1. Bench press; 10-12x4; rest 1 min


63 x 12
58 x 12
58 x 10
58 x 10

B2. Bent over barbell rows; 8-10x4; rest 2 min


58 x 10
68 x 10
73 x 8
73 x 8

+
airdyne 1 min @max effort
1 min max reps double unders
rest 1 min
x5 sets


DUs: 45, 46, 51, 52, 54


Sadly looking at this now I realize I did this workout wrong and didn't go back and forth between the letters.  I had coach that morning and I think I was just distracted and messed it up.  It makes sense now why the rest felt short on the pull ups and strict press.  But the barbell rows were easier, lol.  The WOD was a lung burner but good for DU work.  It seems I relax more the more tired I am.  Thanks!

February 18, 2015

Daily score: 7

Workout:

A. Deadlift; 3, 3, 3, 2, 2, 2; rest 2 min

213,233,233,243,233,213
B. Push press x6/Push jerk x4/Split jerk x2 - rest 2 min x5 complexes

58, 63, 73, 83, 88
+
For time:
50 power snatch 55# (5 mins)
50 toes to bar (8 mins)
1k row (4 mins)

17:30


Deadlift 233 x 3 and 243 x 2 were pretty tough.  My back did curve a bit and it was near max.  I backed off after the 243 x 2 just because I felt like my back was curving.  The press complex was weird.  Until 88, all the split jerks were easy but somewhere in the push jerks I was fatiguing.  At 88, the last split jerk was pretty tough.  The WOD was good.  Somewhere in the snatches I fixed my form because I felt my low back getting tired and realized I was pulling with hips too high.  The last 25 or so were solid.  Toe to bar was fine.  Arms were already tired, I did mostly sets of 3 for the first 25 then 1 or 2 after that.  Thanks!

February 17, 2015

Daily score: 6

Workout:

A. Squat snatch; build to a tough single; rest 2 min


98

B. Back squat; 5, 5, 3, 3, 1, 1, 15; rest 2 min


125, 125, 135, 145, 155, 165, 95

+
12 min amrap:
60 burpees
120 wall balls

I made it to 113 on the wall balls, nearly one round.  Burpees took just under 5 mins.


98# Snatch is starting to feel more consistent and solid.  I did attempt 103 since 98 went up easy, but I pretty much chickened out and just pulled it.  Back squats are feeling much better with a more narrow stance.  165 was pretty solid, at little slow through the middle on the way up but I could have done more.  95 x 15 sucked.  The WOD...I have no issue with burpees but you know how I loath wall balls, and turns out they are worse AFTER burpees.  I was surprised how my upper body was fatigued.  Anyway, it was fine, I shoulda sucked it up and not been such a baby and I would have finished it.  I was doing sets of 15 and shouldn't have rested so much.  But I was definitely sucking wind.  Thanks!