June 30, 2015

Daily score: 7

Workout:

A. Squat snatch; build to a max then drop to 85% of A and perform 8
singles - rest as needed

103
8 singles at 88

B1. Front rack walking lunges; 20 steps x4; rest 1 min

20 x 4 at 65#

B2. DB lateral lunges @2111; 10 reps x4/side; rest 1 min

all with 10# DBs

+
For time:
120 wall balls
(each time you break perform 20 double unders)

12:59 (sets of 20, 100 du's)

+
row 15 min easy cool down

about 3k


I wish this workout was done after snatching.  Snatching felt great.  The rep at 103 felt really solid.  I wish I'd taken a video of it because I was proud, lol.  It's weird though because then the reps at 88 felt more variable.  I do have to say the old wobbly elbows and sore shoulders are not at all a problem anymore.  So nicely done on fixing that :).  I feel solid in the shoulders and elbows.  I said I wished it ended here because I loathe lunges and WBs.  And the DB lateral lunges are tough.  I'm not sure if I'm making them harder than they should be because I try to go below parallel and then they are kinda a cossack squat...I just find them awkward.  My legs were shaky tired by the end of B. So starting the wod was simple and shear bravery ;).  I managed sets of 20 and only had to do du's 5 times.  I was sucking wind, it was super hot in the gym, and the last 5 wb's of every set were hell.  The row was pretty sad for the first 5 mins.  But I'm hoping it will help prevent the soreness I know is coming.  It's been 4-5 hours and I'm at work now already feeling sore and sluggish legs.  So...thanks!  (ps:  i couldn't take today off because of my weird work schedule this week)

June 29, 2015

Daily score: 7

Workout:

A. Jerk balance; 2 reps on the min for 7 min (light, technical focus)

93

B. Tall jerk; 2 reps on the min for 7 min (light/technical)

68 x 1, 73 x 6

C. Front squat; 5, 5, 5, 3, 3, 3; rest 2 min

115, 125, 130, 135, 135, 135

D. Single arm KBS; 12 reps x5/side; rest 1 min bw sides

18# x 1 set, 26 x 4 sets

Jerk work went well.  I feel like I haven't plain squated in awhile.  The first video is the second set of 3 and the side video is the last set of three.  I know my knees come in and on the second two reps I can feel more than see my thoracic and lumber alignment give a bit.   Single arm KB swings were difficult for grip and balancing KB overhead.  My left are is more stable but my right grip seems stronger.  They were kinda challenging.  Thanks!

June 28, 2015

Daily score: 7

Workout:

vinyasa yoga




Great morning class.  Good combo of active and stretching.

June 27, 2015

Daily score: 7

Workout:

Granite games qualifier

6 min 1 rm snatch
8 min amrap
30 du
15 ctb
30 du
15 ttb
6 min 1 rm snatch


108 (8# PR), 165 reps (1 + 30 +15 +30) , 98

This was super exciting.  I really didn't care what happened after I pr'd my snatch.  And it felt really good!  I also recruited some of the guys from the gym to do it with me and that was motivating.  The amrap went about how I thought it would.  CTB fatigued really quick.  I did mostly doubles on the first round and could only do singles on the second...even had some no reps.  TTB were fine but I did singles the whole time because I didn't want to piss off my shoulder.  I did all the du's unbroken!  That felt good.  It was funny to me how heavy 98 was on the second snatch.  The first time I tried it it slipped right out of my hands.  So I did 93 and then power snatched 98 and felt lucky for that.  Was fun.  

June 24, 2015

Daily score: 6

Workout:

A. Single arm DB push press; 8-10x5; rest 1 min bw sides

30x10
35x10
40x10
45x8
45x8

B1. Tall kneeling paloff press; 8-10x4; rest 1 min

10 reps for 4 sets

B2. Strict pull ups; 10 reps x4; rest 1 min

1:30
1:40
1:31
1:38

B3. TTB; 10 reps x4; rest 1 min

1:10
1:09
:46
:49

B4. Burpees; 15 reps AFAP x4; rest 4 min

:37
:40
:39
:40

C. Side plank on hand; 20 seconds x4; rest 1 min bw sides

done


I did this workout today because tomorrow I work late and will not be able to make it to the gym to use the pull up rig before they close.  If I get off in time tomorrow, I'll finish the workout I bailed on :).  Also glad I did this today because the granite games qualifier is a lot of bar work and my hands now have a couple days to rest.  The single arm push press were really fun and satisfying.  I was so proud that I could do 45 x 8.  And with the db's I have zero of the shoulder pain or instability I get when I push press heavy with the bar on the right shoulder.  The left arm did feel slightly more weak.  The circuit was great.  I still have that pain in my right shoulder when I string together more than 2 toe to bar.  Which is sad because other than that, they seem to be doable.  So, what I figured out, is that I'm much quicker and have no pain if I just do quick singles.  I feel the pain when I swing forward after a rep in the kip.  And it feels like a small muscle pulling deep in the posterior armpit like from rib cage to upper back shoulder maybe.  After I stir it up my shoulder with click when I raise it overhead.  Without any pain though.  Never really hurts after.  I can fix the clicking by really getting into the muscle with a lacrosse ball.  Anyway, more than you wanted to know maybe.  The good news is singles go fast and don't hurt, that'll be my plan for saturday for the TTB.  Shoulder does great with chest to bar.  Everything else went well.  Even the side planks felt good tonight.  I was sooooo hot in the gym.  Thanks!

June 23, 2015

Daily score: shitty

Workout:

A. Squat clean x1/hang squat clean x2; rest 2 min x6 sets


103, 113 x 5

B1. Front rack walking lunges; 20 steps x3; rest 1 min


65 x 2

B2. DB lateral lunges @2111; 10 reps x3/side; rest 1 min


15# x 10

+
21-15-9
DB thrusters 25#/hand
Row calories




+
row 15 min easy cool down

Cleans felt heavy. Knees coming in on squats.  I did the first set of lunges and then somewhere in the struggle with the lateral lunges I just said fuck it and was done.  I need a day off.  I just can't do it today. 

June 22, 2015

Daily score: 

Workout:

 A. Jerk balance; 2 reps on the min for 8 min (light, technical focus)

85 for all, did 3 on the min on accident

B. Tall jerk; 2 reps on the min for 5 min (light/technical)

65 for all

C1. TnG power clean; 10 unbroken x5; rest 30 sec

85 for all

C2.  Box jumps; 1.1.1.1.1x5; step down/rest 2 min

Done

D. Single leg hip thrusts; 8-10x3; rest 1 min bw legs

Done

Jerk balance was fun.  Tall jerk was awkward, tough mental challenge.  I got a little asthma with the cleans and box jumps, weird.  Not bad though, probably just dumb thought patterns and let myself get worked up.  It was pretty hot too.  Single leg hip thrusts were good.  Thanks!