Daily score: 7
Workout:
A. Squat snatch; 10 tough singles; rest 90 seconds bw
83, 83, 88, 88, 88 pwr, 88, 93, 93, 93, 98
B. OHS @22x1; 3-4x3; rest 90 seconds
75 x 4
80 x 4
90 x 3
C. Rear foot elevated split squats @22x1; 5-6x4; rest 1 min bw legs
6/leg x 4
+
20 min amrap @moderate pace
Row 350m
20 sec side plank/side
10 wall balls
5 + 160m
This was a great workout. My arms were sore to start and slow to warm up. Tight neck and traps. Snatching was interesting. It didn't really feel good or crisp until 93#. The 3 reps at 93, and even more satisfying, the rep at 98, all felt solid and really pretty easy. It made me want to go for 103 but I followed my programming :). OHS felt good too. 90 got heavy. The hard part is the initial ascent and mostly in the shoulders. Split squats were no problem today. The wod was fine, no lung issues. But the side planks were surprisingly hard. At first it was just the right side, my shoulder just kept wanting to give out at 15 seconds. But in the last two rounds it was the same struggle on the left. But I made it. I was very happy the WBs were only sets of 10 and the row meters at 350m felt mentally just right too. I went to an inversion posture yoga clinic this afternoon too. Kinda funny because by the time I got there my arms and shoulders had settled in to 'fatigue'. But I still managed to participate in everything and learn a lot. We did crow/frogstand and side crow and shoulder stand and handstands. It was awesome to get a yoga perspective. I had tried shoulder stand before unsuccessfully but did very well today. The instructor asked if I had been a gymnast because my shoulders and core were so strong! Lol! Definitely a good moment. And the first time I have ever been asked that. Frogstand was easy. I held a free standing handstand briefly. Mostly what I learned were better ways to get into the positions than I had been using. And also how to use my hands to balance more...weight distribution and control. Anyway, you can tell I enjoyed it. So...thanks!
Saturday, May 30, 2015
Friday, May 29, 2015
May 28, 2015
Daily score: 5 pretty grumpy/irritable
Workout:
A. Split jerk; 10 tough singles; rest 90 seconds
123, 128, 133, 138, 143, 143, 143, 143, 143, 148
B1. Push press; 6, 6, 6, 6; rest 1 min
83, 88, 88, 93
B2. FLR on rings; 20 sec x4; rest 1 min (protract, externally rotate
and hollow body)
20 sec x 4
+
EMOM 20 min:
Odd- 20 double unders
Even- 4-8 burpees (pick relative to how well your lungs feel, less if
it's taxing, more if you feel good)
Workout:
A. Split jerk; 10 tough singles; rest 90 seconds
123, 128, 133, 138, 143, 143, 143, 143, 143, 148
B1. Push press; 6, 6, 6, 6; rest 1 min
83, 88, 88, 93
B2. FLR on rings; 20 sec x4; rest 1 min (protract, externally rotate
and hollow body)
20 sec x 4
+
EMOM 20 min:
Odd- 20 double unders
Even- 4-8 burpees (pick relative to how well your lungs feel, less if
it's taxing, more if you feel good)
all double unders unbroken and 8 for all burpees (about 13 seconds for the du's and 35 for the burpees)
I was having a pretty bad mental day and this workout really helped me gain some confidence and turn my attitude around. I had to do the split jerks without the blocks this week but they just felt more crisp and I didn't come close to failing any. It was a good way to get out some aggression. Push press was a challenge after the jerks. I enjoyed the FLR's, feeling stronger with this stuff. Mostly the wod was an encouragement. It's really the first test of my lungs in awhile and I had zero trouble, I cannot tell you how good that feels. Also, I haven't done du's in awhile and they are so improved! I know it was only sets of 20 but it was big to me to do them all unbroken and with ease. Also, I was happy I achieved on the high end of the scale you gave me with the burpees. It's like I'm all excited like I got an A instead of a C. Lol. It's the little things. And it's funny how it all effects my psyche sometimes. Writing this the day after and my traps and shoulers are sore. Thank you!
May 27, 2015
Daily score: 6
Workout:
A. 3 position power clean (high hang, knee, floor); 1 complex on the
min for 12 min (build as you go, start light)
73, 83, 88, 93, 93, 98 x 5, 103, 103 fail high hang,103
B. Deficit (2") deadlift; 5x5; rest 2 min
155, 160, 165, 170, 175
C1. Face down banded hamstring curls; 20 reps x3; rest 30 sec
20 x 3
C2. Barbell hip thrusts; 12-15x3; rest 30 sec
85 x 15
90 x 15
95 x 15
C3. Weighted sorensen hold; 30 seconds x3; rest 30 sec
10, 20, 25# all x 30 sec
C4. Bent knee hollow body hold; 30 sec x3; rest 3 min
30 x 3
The clean complex was fun. I was impressed how much harder 103 was than 98. I was doing the high hang from the power position so it was pretty challenging. The deficit deadlifts went fine. I was hesitant to go too heavy after pulling my hamstring kinda or whatever I did at the strongman cert way back now, I'm just nervous to irritate it again. But it held up just fine. The rest was fun...banded hamstring curls were the first thing I think Scott Hagnas has ever seen me doing that he doesn't already seem to know about. He was all excited about them, lol. I spent awhile on mobility after this workout too. Thanks!
Workout:
A. 3 position power clean (high hang, knee, floor); 1 complex on the
min for 12 min (build as you go, start light)
73, 83, 88, 93, 93, 98 x 5, 103, 103 fail high hang,103
B. Deficit (2") deadlift; 5x5; rest 2 min
155, 160, 165, 170, 175
C1. Face down banded hamstring curls; 20 reps x3; rest 30 sec
20 x 3
C2. Barbell hip thrusts; 12-15x3; rest 30 sec
85 x 15
90 x 15
95 x 15
C3. Weighted sorensen hold; 30 seconds x3; rest 30 sec
10, 20, 25# all x 30 sec
C4. Bent knee hollow body hold; 30 sec x3; rest 3 min
30 x 3
The clean complex was fun. I was impressed how much harder 103 was than 98. I was doing the high hang from the power position so it was pretty challenging. The deficit deadlifts went fine. I was hesitant to go too heavy after pulling my hamstring kinda or whatever I did at the strongman cert way back now, I'm just nervous to irritate it again. But it held up just fine. The rest was fun...banded hamstring curls were the first thing I think Scott Hagnas has ever seen me doing that he doesn't already seem to know about. He was all excited about them, lol. I spent awhile on mobility after this workout too. Thanks!
Monday, May 25, 2015
May 25, 2015
Daily score: 7 nothing sore!
Workout:
A1. Strict press; 8-10x6; rest 1 min
65 x 10
65 x 10
67.5 x 8
65 x 8
60 x 9
57.5 x 8
A2. Ring rows; 10 reps x6; rest 1 min
10 x 6
B1. Bench press; 8-10x6; rest 1 min
70 x 10
72.5 x 10
75 x 10
77.5 x 10
80 x 8
80 x 6
B2. Strict pull ups; 10 reps x6; rest 1 min
10 x 6
C. Wall facing hs holds; 20 seconds x6; rest 1 min
20 sec x 6
Happy that I moved more weight on everything this week. Both strict press and bench felt great. The last set of bench I thought I'd make 8 but just couldn't get rep 7 up. Strict pull ups seemed a bit faster this week too. By the fourth set of handstands 20 seconds was actually feeling long, but totally doable. Love this workout :). Thanks!
Workout:
A1. Strict press; 8-10x6; rest 1 min
65 x 10
65 x 10
67.5 x 8
65 x 8
60 x 9
57.5 x 8
A2. Ring rows; 10 reps x6; rest 1 min
10 x 6
B1. Bench press; 8-10x6; rest 1 min
70 x 10
72.5 x 10
75 x 10
77.5 x 10
80 x 8
80 x 6
B2. Strict pull ups; 10 reps x6; rest 1 min
10 x 6
C. Wall facing hs holds; 20 seconds x6; rest 1 min
20 sec x 6
Happy that I moved more weight on everything this week. Both strict press and bench felt great. The last set of bench I thought I'd make 8 but just couldn't get rep 7 up. Strict pull ups seemed a bit faster this week too. By the fourth set of handstands 20 seconds was actually feeling long, but totally doable. Love this workout :). Thanks!
Saturday, May 23, 2015
May 23, 2015
Daily score: 7
Workout:
A. Squat clean x1/hang squat clean x3/Front squat x5; rest 2 min x7 complexes
65, 85, 85, 85, 85, 90, 95
B. Front squat @33x1; 2-3x6; rest 2 min
65 x 3
75 x 3
80 x 3
85 x 2
85 x 3
90 x 2
C. Rear foot elevated split squats @22x1; 4-6x5; rest 1 min bw legs
all 6 reps
D. Reverse hypers; 12-15x6; rest 2 min
50#
12, 15, 12, 13, 13, 12
E. Hollow body holds; 30 seconds x5; rest 2min
30 sec x 5
The front squats were definitely the tough part of the complex again this week but I was able to breathe! So that was a definite improvement. The tempo front squats felt a lot stronger this week too. I again was very focused on not losing any tension in the bottom hold and coming up without tipping my chest forward. Split squats felt pretty easy x 6 until the last two sets. Still totally doable but a bit of a challenge. Reverse hyper still lights my back up. In a good way. I was hoping to go up in weight after being chastised last week about being a sissy, but this still felt like a burn and hard so it is what it is. Hollow body holds are easy for 20 seconds and challenging for 30 at the end of this workout...and my core still seems sore. But I did them all just fine. Feeling much more calm today. Grateful for a day off and a chance to just focus on the workout. Thanks!
Workout:
A. Squat clean x1/hang squat clean x3/Front squat x5; rest 2 min x7 complexes
65, 85, 85, 85, 85, 90, 95
B. Front squat @33x1; 2-3x6; rest 2 min
65 x 3
75 x 3
80 x 3
85 x 2
85 x 3
90 x 2
C. Rear foot elevated split squats @22x1; 4-6x5; rest 1 min bw legs
all 6 reps
D. Reverse hypers; 12-15x6; rest 2 min
50#
12, 15, 12, 13, 13, 12
E. Hollow body holds; 30 seconds x5; rest 2min
30 sec x 5
The front squats were definitely the tough part of the complex again this week but I was able to breathe! So that was a definite improvement. The tempo front squats felt a lot stronger this week too. I again was very focused on not losing any tension in the bottom hold and coming up without tipping my chest forward. Split squats felt pretty easy x 6 until the last two sets. Still totally doable but a bit of a challenge. Reverse hyper still lights my back up. In a good way. I was hoping to go up in weight after being chastised last week about being a sissy, but this still felt like a burn and hard so it is what it is. Hollow body holds are easy for 20 seconds and challenging for 30 at the end of this workout...and my core still seems sore. But I did them all just fine. Feeling much more calm today. Grateful for a day off and a chance to just focus on the workout. Thanks!
Friday, May 22, 2015
May 21, 2015
Daily score: 6
Workout:
A. Split jerk; 10 tough singles; rest 90 seconds
125, 135, 135, 140, 130, 135, 135, 140, 145, 145
B1. Push press; 5, 5, 5, 3, 3, 3; rest 2 min
85, 90, 90, 95, 100, 105
B2. Weighted eccentric only pull ups @41A2; 8 reps x6; rest 2 min
8 x 6 all just body weight
C1. Bench press; 5, 5, 3, 3; rest 1 min
75, 80, 90, 95
C2. Bent over barbell rows; 4-6x4; rest 2 min
85 x 5
85 x 6
85 x 6
90 x 4
D. V-ups; 18 reps x5; rest as needed
18 x 3
It was a rough day stress wise. Work sucked and as the day went on I was getting quite irritable and just cranky. I couldn't seem to fix it. My core was also spent. Kinda sore through the rib cage and lats, a little worse on the right. Split jerks were fun. But I was hoping to more more weight. I didn't fail any though. Push press was fine, a little fatigued after the jerks. The eccentric pull up were rough. I meant to just do the first set without weight and go from there. I recalled how hard it was to keep the tempo last week with weight. Even without weight theses were a struggle today. But I think I did them all pretty legit. Bench was fun. 95 x 3 was pretty challenging. Barbell rows were fine. V-ups sucked today. I was all over the place and so fatigued in the third set that I just called it. Thanks!
Workout:
A. Split jerk; 10 tough singles; rest 90 seconds
125, 135, 135, 140, 130, 135, 135, 140, 145, 145
B1. Push press; 5, 5, 5, 3, 3, 3; rest 2 min
85, 90, 90, 95, 100, 105
B2. Weighted eccentric only pull ups @41A2; 8 reps x6; rest 2 min
8 x 6 all just body weight
C1. Bench press; 5, 5, 3, 3; rest 1 min
75, 80, 90, 95
C2. Bent over barbell rows; 4-6x4; rest 2 min
85 x 5
85 x 6
85 x 6
90 x 4
D. V-ups; 18 reps x5; rest as needed
18 x 3
It was a rough day stress wise. Work sucked and as the day went on I was getting quite irritable and just cranky. I couldn't seem to fix it. My core was also spent. Kinda sore through the rib cage and lats, a little worse on the right. Split jerks were fun. But I was hoping to more more weight. I didn't fail any though. Push press was fine, a little fatigued after the jerks. The eccentric pull up were rough. I meant to just do the first set without weight and go from there. I recalled how hard it was to keep the tempo last week with weight. Even without weight theses were a struggle today. But I think I did them all pretty legit. Bench was fun. 95 x 3 was pretty challenging. Barbell rows were fine. V-ups sucked today. I was all over the place and so fatigued in the third set that I just called it. Thanks!
Thursday, May 21, 2015
May 20, 1015
Daily score: 5
Workout:
Vinyasa yoga
I am so glad today was a yoga day. I need something to calm me down. And it was again a great class. Which is funny to me because I used to hate yoga. But I think just once a week makes me really like it. And it's easier now that I'm stronger too...I remember some of it being hard muscle wise...now it's just flexibility. Anyway, a much needed addition right now.
Workout:
Vinyasa yoga
I am so glad today was a yoga day. I need something to calm me down. And it was again a great class. Which is funny to me because I used to hate yoga. But I think just once a week makes me really like it. And it's easier now that I'm stronger too...I remember some of it being hard muscle wise...now it's just flexibility. Anyway, a much needed addition right now.
Subscribe to:
Comments (Atom)