Daily score: 8
Workout:
A. Strict press; 2, 2, 2, 2, 2; rest 2 min
78, 83, 88, 88, 90
B. Overhead barbell carries (put KBs in the bands on the collars,
focus on neutral spine, perfect shoulder position, short choppy
steps); 40 seconds x6; rest as needed
two 26# KBs = 85# with bar x 6
C. Weigthed eccentric only pull ups @41A1; 4-5x5; rest 2 min
25x5
30x5
35x4
30x4
27,5x4
D1. Eccentric only dips @31a1; 5 reps x5; rest 1 min
5 x 5
D2. Weighted vest ring rows; 3-4x5; rest 1 min
3, 4, 4, 4, 4
E. Tuck ups; 15 reps x5; rest 2 min
15 x 5
Strict press went really well. 90 x 2 was hard but no sticking...I know I can do more that 93 x 1! Lol. I had to do the barbell carries last because the gym was crowded. I went up in weight this week and it was a lot more challenging and way harder to press, but still really fun. Eccentric pull ups went well, challenging. Dip got harder this week with the 5th rep but I managed. I do get sore in the chest from these. The rest was all good. Thanks!
Tuesday, July 28, 2015
Sunday, July 26, 2015
July 25, 2015
Daily score: 6
Workout:
A strict press. Build to a Max
93 (3# pr)
B. Strict press. 10 sets of 10 @60% of a - rest 1 min (if you get to a point where you are failing, the sets turn into amraps)
56#
10,10,10,6,7,7,6,6,7,6
C. Strict pull ups - 60 reps for time in sets of 2 unbroken.
19:50 (20-6:30, 30-10:00, 40-13:00, 50-17:00)
93 went up easy so I went to 98 and my left shoulder just got stuck. I tried a few times because it didn't seem too heavy just seemed like I could get in a good position. Anyway, by the time I backed down to 95 I was tired and didn't get that. After that the presses fatigued fast with the short rest. Pull ups were fun. I didn't fail any. Thanks!
Workout:
A strict press. Build to a Max
93 (3# pr)
B. Strict press. 10 sets of 10 @60% of a - rest 1 min (if you get to a point where you are failing, the sets turn into amraps)
56#
10,10,10,6,7,7,6,6,7,6
C. Strict pull ups - 60 reps for time in sets of 2 unbroken.
19:50 (20-6:30, 30-10:00, 40-13:00, 50-17:00)
93 went up easy so I went to 98 and my left shoulder just got stuck. I tried a few times because it didn't seem too heavy just seemed like I could get in a good position. Anyway, by the time I backed down to 95 I was tired and didn't get that. After that the presses fatigued fast with the short rest. Pull ups were fun. I didn't fail any. Thanks!
Tuesday, July 21, 2015
July 21, 2015
Daily score: 8
Workout:
A. Strict press; 5x5; rest 2 min
73,78,78,78,73
B. Overhead barbell carries (put KBs in the bands on the collars,
focus on neutral spine, perfect shoulder position, short choppy
steps); 30 seconds x6; rst as needed
18# KBs, 30x6
C. Weigthed eccentric only pull ups @41A1; 4-5x4; rest 2 min
18x5
25x5
25x5
30x4
D1. Eccentric only dips @31a1; 5 reps x4; rest 1 min
5 x 4
D2. Weighted vest ring rows; 3-4x4; rest 1 min
4,4,4,4
E. Tuck ups; 15 reps x4; rest 2 min
15x4
Strict press felt solid today, no shoulder issues. The OH barbell carry was super fun. Not sure if I was supposed to push the weight on that or not and the 18# were work. Everything else felt good too. Other than the weight vest smells like a million sweaty men. So...thanks!
Workout:
A. Strict press; 5x5; rest 2 min
73,78,78,78,73
B. Overhead barbell carries (put KBs in the bands on the collars,
focus on neutral spine, perfect shoulder position, short choppy
steps); 30 seconds x6; rst as needed
18# KBs, 30x6
C. Weigthed eccentric only pull ups @41A1; 4-5x4; rest 2 min
18x5
25x5
25x5
30x4
D1. Eccentric only dips @31a1; 5 reps x4; rest 1 min
5 x 4
D2. Weighted vest ring rows; 3-4x4; rest 1 min
4,4,4,4
E. Tuck ups; 15 reps x4; rest 2 min
15x4
Strict press felt solid today, no shoulder issues. The OH barbell carry was super fun. Not sure if I was supposed to push the weight on that or not and the 18# were work. Everything else felt good too. Other than the weight vest smells like a million sweaty men. So...thanks!
Monday, July 20, 2015
July 20, 2015
Daily score: 8
Workout:
A. Squat snatch; 6 singles @85% 1rm; rest 1 min
At 93
B. Squat clean; build to a tough single then drop to 85% and perform 8
singles; rest 2 min
Single= 128
85%= 108
C. Front squat @3030; 5 reps x6; rest 90 seconsd
88,88,93,93,98,98
+
5 rounds for time:
Row 500m
35 wall balls
24:17
Splits: 2:20,1:48,2:41,2:07,2:39,2:20,2:39,2:35,2:36,2:26
Snatching felt great. So good to be hitting 93 so consistently. Cleaning was okay...good practice. Failed 133 halfway up the front squat. Front squats were tough with the tempo and I had what was yet to come on my mind, lol. It was 6p and the hottest stuffiest time of day in a crowded gym...I thought my cheeks were going to burn off during the wod. I hit the lap button on my timer each time on and off the rower. It was rough. Just proud I kept going and lived. Thanks!
Workout:
A. Squat snatch; 6 singles @85% 1rm; rest 1 min
At 93
B. Squat clean; build to a tough single then drop to 85% and perform 8
singles; rest 2 min
Single= 128
85%= 108
C. Front squat @3030; 5 reps x6; rest 90 seconsd
88,88,93,93,98,98
+
5 rounds for time:
Row 500m
35 wall balls
24:17
Splits: 2:20,1:48,2:41,2:07,2:39,2:20,2:39,2:35,2:36,2:26
Snatching felt great. So good to be hitting 93 so consistently. Cleaning was okay...good practice. Failed 133 halfway up the front squat. Front squats were tough with the tempo and I had what was yet to come on my mind, lol. It was 6p and the hottest stuffiest time of day in a crowded gym...I thought my cheeks were going to burn off during the wod. I hit the lap button on my timer each time on and off the rower. It was rough. Just proud I kept going and lived. Thanks!
Sunday, July 19, 2015
July 18, 2015
Daily score: 7
Workout:
Row 30 min for max meters (record HR and total meters and pace)
6331m
pace 2:22
avg hr 164, max 182
+
30 min mobility/gymnastics/oly skill work
CTB and bar MU and mobility work
It was hot and it felt like a long sweaty time on the rower. My hips also felt tight...epsecially the right one...burned a little bit, but seems fine now. I did hop off the rower once to prop open the door. I had it set to count down and so I think it maybe messed up my time. I also had to stop to wipe sweat out of my eyes a couple times. Fun. I did enjoy the time to work on CTB and some bar muscle up stuff one of the coaches had showed me. Thanks!
Workout:
Row 30 min for max meters (record HR and total meters and pace)
6331m
pace 2:22
avg hr 164, max 182
+
30 min mobility/gymnastics/oly skill work
CTB and bar MU and mobility work
It was hot and it felt like a long sweaty time on the rower. My hips also felt tight...epsecially the right one...burned a little bit, but seems fine now. I did hop off the rower once to prop open the door. I had it set to count down and so I think it maybe messed up my time. I also had to stop to wipe sweat out of my eyes a couple times. Fun. I did enjoy the time to work on CTB and some bar muscle up stuff one of the coaches had showed me. Thanks!
Friday, July 17, 2015
July 17, 2017
Daily score: 7
Workout:
A. Power clean clusters; 1.1.1.1.1x5; rest 20 sec/rest 2 min
118, 123, 123, 123, 123
B. Snatch pulls; 3x3; rest 2 min
103, 108, 113
C. Banded deficit (3") clean grip deadlift; 3 reps on the min for 10
min (reset on the floor of each rep, explode up and flex glutes hard
at the top, ~40% 1rm on the bar and moderate band tension)
108
+
3 rounds for time:
20 KBS 1.5 pood
80 double unders
11:28
Clean clusters were great practice at dropping under the bar without splitting. I improved as I went. Maybe could have gone heavier but didn't want to do that and split. Snatch pulls were fun. DLs took a bit to set up correctly and were mostly hard on grip. The wod looked easy but my grip and hands were already a bit tired. I was surprised how this made the wod so much more challenging. The first set I got to 18 of the KBs and then lost my grip and had to reset for the last two. The first set of DU's was kinda hard with tight forearms. I didn't trip up on any of the du's just stopped to rest and breathe. Broke the second two sets of KBs twice. Was kinda fun. Du's are improving. Thanks!
Workout:
A. Power clean clusters; 1.1.1.1.1x5; rest 20 sec/rest 2 min
118, 123, 123, 123, 123
B. Snatch pulls; 3x3; rest 2 min
103, 108, 113
C. Banded deficit (3") clean grip deadlift; 3 reps on the min for 10
min (reset on the floor of each rep, explode up and flex glutes hard
at the top, ~40% 1rm on the bar and moderate band tension)
108
+
3 rounds for time:
20 KBS 1.5 pood
80 double unders
11:28
Clean clusters were great practice at dropping under the bar without splitting. I improved as I went. Maybe could have gone heavier but didn't want to do that and split. Snatch pulls were fun. DLs took a bit to set up correctly and were mostly hard on grip. The wod looked easy but my grip and hands were already a bit tired. I was surprised how this made the wod so much more challenging. The first set I got to 18 of the KBs and then lost my grip and had to reset for the last two. The first set of DU's was kinda hard with tight forearms. I didn't trip up on any of the du's just stopped to rest and breathe. Broke the second two sets of KBs twice. Was kinda fun. Du's are improving. Thanks!
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