Daily score: 5 (sleepy tired and sore)
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x18
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x12
done
Sore from 15.5. But otherwise good. Thanks!
Sunday, March 29, 2015
March 28, 2015
Daily score: 7
Workout:
15.5
12:24
Well, it hurt. And I definitely slowed down with the pain on the rower. I'm trying to learn to push through the pain instead of back off. Thrusters went as planned, 9-9-9, 7-7-7, 8-7, but on the last 9 I did 6/3. My body just kinda dropped it at 6 but I picked it right back up. Super sore today! Quads, tight back, kinda burning right hip. The rowing and airdyne helped but I tried to roll out my quads and they are just too sore. Yay for finishing the open!
Workout:
15.5
12:24
Well, it hurt. And I definitely slowed down with the pain on the rower. I'm trying to learn to push through the pain instead of back off. Thrusters went as planned, 9-9-9, 7-7-7, 8-7, but on the last 9 I did 6/3. My body just kinda dropped it at 6 but I picked it right back up. Super sore today! Quads, tight back, kinda burning right hip. The rowing and airdyne helped but I tried to roll out my quads and they are just too sore. Yay for finishing the open!
Wednesday, March 25, 2015
March 25, 2015
Daily score: 7
Workout:
A. Power clean clusters; 2.2.2x5; rest 20 sec/rest 2 min
103, 113, 118, 113, 108
B1. Deadlift; 5x5; rest 1 min
173, 195, 198, 203, 203
B2. Strict press; 5x5; rest 2 min
65, 70, 75, 75, 80
+
EMOM 20 min:
Odd- 8 KBS 1.5 pood
Even- 4 CTB pull ups
done
Power cleans started off feeling pretty good, but the set at 118 tired me out I think. Because I squeaked throught that set and then the last two felt heavy and hard. Deadlifts also were feeling heavy today, seems like I shoulda done more weight but that was what felt right for the day. Strict press felt solid, 80 was a little slow but not close to failing. The EMOM was challenging. KB swings were heavy. And still ironing out my weird CTB kip. Did mostly sets of 4 unbroken until round 6 when my grip was fatiguing, then I did 3 and 1. Thanks!
Workout:
A. Power clean clusters; 2.2.2x5; rest 20 sec/rest 2 min
103, 113, 118, 113, 108
B1. Deadlift; 5x5; rest 1 min
173, 195, 198, 203, 203
B2. Strict press; 5x5; rest 2 min
65, 70, 75, 75, 80
+
EMOM 20 min:
Odd- 8 KBS 1.5 pood
Even- 4 CTB pull ups
done
Power cleans started off feeling pretty good, but the set at 118 tired me out I think. Because I squeaked throught that set and then the last two felt heavy and hard. Deadlifts also were feeling heavy today, seems like I shoulda done more weight but that was what felt right for the day. Strict press felt solid, 80 was a little slow but not close to failing. The EMOM was challenging. KB swings were heavy. And still ironing out my weird CTB kip. Did mostly sets of 4 unbroken until round 6 when my grip was fatiguing, then I did 3 and 1. Thanks!
March 24, 2015
Daily score: 7
Workout:
A. Power snatch x1/Hang squat snatch x1/OHS x3; rest 90 sec x6 complexes
53, 63, 68, 73, 78, 83
B1. Thrusters; 10 AFAP 65# x5; rest 10 sec
done
B2. Bar facing burpees; 10 AFAP x5; rest 20 sec
done
B3. Box jumps; 10 @20" x5; rest 4 min
done
+
3 rounds for itme:
20 wall balls
10 toes to bar
6:28
Snatch complex felt good. The reps at 83 were not quite as beautiful but they counted. The B combo was tough. Was surprise how tired my legs were by each set of box jumps. The WOD should have been easy but the first round of T2B I had a hard time stringing any together. Like I forgot how and my right shoulder felt 'pinchy'. By the second round I had it figured out. Thanks!
March 22, 2015
Daily score: 7
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x18
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x12
done
Felt good, not really sore or anything. tHanks
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x18
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x12
done
Felt good, not really sore or anything. tHanks
Sunday, March 22, 2015
March 21, 2015
Daily score: 8
Workout:
15.4
47 reps, got 2 hspu's in the 15's
This was a fun one. Mostly satisfied that I didn't fail any of the cleans. And they actually felt pretty manageable. I did fail a couple hspu and those were pretty fatigued by the 12s. But I was still able to do 1-3 at a time. Fun time. Thanks!
Workout:
15.4
47 reps, got 2 hspu's in the 15's
This was a fun one. Mostly satisfied that I didn't fail any of the cleans. And they actually felt pretty manageable. I did fail a couple hspu and those were pretty fatigued by the 12s. But I was still able to do 1-3 at a time. Fun time. Thanks!
Wednesday, March 18, 2015
March 18, 2015
Daily score: 7
Workout:
A. Deadlift; 4, 4, 2, 2; rest 2 min
213, 233, 243, 248
B. Power snatch; 10 singles @82% 1rm; rest 2 min
78
C1. DB power snatch; 10 alt'ing reps x5; rest 1 min (50#)
done
C2. Bench press; 8-10x5; rest 1 min
65 x10
70 x 10
75x 10
75 x 10
80 x 10
D. Hollow body rock; amsap x5; rest 2 min
38, 30, 30, 30, 26
+
10 box jumps 20" AFAP
Row sprint 30 seconds @100%
rest 3 min
x5
1:14, 139m
1:14, 141m
1:12, 143m
1:18, 143m
1:18, 142m
Deadlifting went well, 248 x 2 is a PR. Back curved a little but Keith said it looked fine. Power snatch was okay, shoulders were feeling tight but nothing bad. The DBS/bench combo was fun. That was a challenging weight for the DB snatch. Harder on my right arm just because the shoulder isn't as solid/stable. Hollow body rock seemed hard today. Abs felt tight to begin with too. The box jumps/row went well, was plently of rest. Thanks!
Workout:
A. Deadlift; 4, 4, 2, 2; rest 2 min
213, 233, 243, 248
B. Power snatch; 10 singles @82% 1rm; rest 2 min
78
C1. DB power snatch; 10 alt'ing reps x5; rest 1 min (50#)
done
C2. Bench press; 8-10x5; rest 1 min
65 x10
70 x 10
75x 10
75 x 10
80 x 10
D. Hollow body rock; amsap x5; rest 2 min
38, 30, 30, 30, 26
+
10 box jumps 20" AFAP
Row sprint 30 seconds @100%
rest 3 min
x5
1:14, 139m
1:14, 141m
1:12, 143m
1:18, 143m
1:18, 142m
Deadlifting went well, 248 x 2 is a PR. Back curved a little but Keith said it looked fine. Power snatch was okay, shoulders were feeling tight but nothing bad. The DBS/bench combo was fun. That was a challenging weight for the DB snatch. Harder on my right arm just because the shoulder isn't as solid/stable. Hollow body rock seemed hard today. Abs felt tight to begin with too. The box jumps/row went well, was plently of rest. Thanks!
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