Daily score: 5
Workout:
A. Squat snatch; 10 tng doubles @65-80% 1rm; rest as needed
73x5, 78, 78, 83, 83, 83
B. Zombie squats; 10, 10, 10; rest 90 seconds
65,75,85
C. Box squat; 6, 6, 6, 6; rest 2 min
65,65,65
D. Goblet hold (light DB) shrimp squats; 6 reps x4; rest 1min bw legs
Bw
E. Single leg good morning (start unloaded with knees touching the
entire time. ensure you load the hip and keep knee mostly straight);
10 slow controlled reps x4; rest 1 min bw sides
BW x 10
15# bar x 10 x 3
+
3 rounds for time:
250m row
10 OHS 95#
12:45
To set the stage: I worked friday night. Then Saturday headed to a friend's beach house for the night, and long story short spent a pretty sleepless night on the couch, then drove home the next day and tried to rally for this workout. Snatching went okay, just took a long time to feel warm and flexible. Hip felt stiff starting out. Zombie squats and box squats went well. I couldn't really even do the shrimp squats without weight and was using 2 abmats...harder in right side than left. So I only kinda did one set on each leg, wasn't pretty. I felt good about the good mornings. The WOD I fell apart. I dropped the bar 5 times in the first set of 10 OHS. And the second two sets weren't great either. Had to break them up. It was bad. The row was nothing. It's time to sleep now! Thanks!
Sunday, August 30, 2015
Saturday, August 29, 2015
August 29, 2015
Daily score: 7
Workout:
A. TnG split jerk; 3 reps on the min for 10 min (moderate load, ensure
perfect catch position and vertical dip)
83,88,88,93x7
B1. Weighted pull ups; 1.1.1x5; rest 10 sec/rest 1 min
15,15,12.5,10,10
B2. Weighted vest ring rows; 4-5x5; rest 2 min
5,5,5,4,4
C1. Hanging L holds with alternating leg lifts/drops (maintain leg
without externally rotating femur); 14 reps x4; rest 1 min
14x4
C2. Frog stand; accumulate 45 seconsd x4; rest 1 min
30/15, 45, 45, 25/20
C3. Bent over supinated barbell rows; 10-12x4; rest 30 seconds
55x12
65x12
75x12
80x12
C4. Planche lean; 20 seconds x4; rest 3 min
20,20,20,10/10
+
Row 15 min easy cool down
Done (3100m)
Jerks felt good. I could have done more weight, didn't get close to failure but was focusing on positions and trying to be fast. My arms were tired by the end. Pull ups and rows went well. The L-hold leg drops were hard, I had to split the set of 14 up. Frogstands went well as did barbell rows. Planche leans were tough as usual and wrists got pretty sore/tired. Rowing felt nice. Thanks!
Workout:
A. TnG split jerk; 3 reps on the min for 10 min (moderate load, ensure
perfect catch position and vertical dip)
83,88,88,93x7
B1. Weighted pull ups; 1.1.1x5; rest 10 sec/rest 1 min
15,15,12.5,10,10
B2. Weighted vest ring rows; 4-5x5; rest 2 min
5,5,5,4,4
C1. Hanging L holds with alternating leg lifts/drops (maintain leg
without externally rotating femur); 14 reps x4; rest 1 min
14x4
C2. Frog stand; accumulate 45 seconsd x4; rest 1 min
30/15, 45, 45, 25/20
C3. Bent over supinated barbell rows; 10-12x4; rest 30 seconds
55x12
65x12
75x12
80x12
C4. Planche lean; 20 seconds x4; rest 3 min
20,20,20,10/10
+
Row 15 min easy cool down
Done (3100m)
Jerks felt good. I could have done more weight, didn't get close to failure but was focusing on positions and trying to be fast. My arms were tired by the end. Pull ups and rows went well. The L-hold leg drops were hard, I had to split the set of 14 up. Frogstands went well as did barbell rows. Planche leans were tough as usual and wrists got pretty sore/tired. Rowing felt nice. Thanks!
Friday, August 28, 2015
August 26, 2015
Daily score: 9
Workout:
Mt St Helen's climb
Sorry this is so late! I have been so high off the experience and kinda lazying around. What an amazing day! We left my house at 3a and started hiking at 6a. 5 miles to the summit. The first two were typical northwest forest switchbacks and went by really fast. Then the next 2-3 were completely exposed either sandy steep gravel or climbing up small boulders. The last mile was fine sand and steep. I was so grateful I brought poles to keep me from sliding back and I could use my arms to give my legs some help. It was hot and windy until the peak then we got cold really fast. I was so pleased how I felt and did. I went with 7 fit guys and had no problem keeping up with the front of the pack. My legs got a little fatigued but I didn't really feel like I wanted rest until about 50 feet from the top, and then I was there! Such incredible views! Going up took 4 hours and down about 2.5. Down was harder just because it made my knees ache. I ran the last 2 miles or so and that felt great! I figured I'd be super sore the next day...and I am a little but not bad at all. Mostly my knee joints and only bad going down stairs. Muscle wise I've felt worse than this after many workouts. So satisfying! It was super fun and something I hope to repeat...maybe Mt Hood next :). Thanks for giving me the tools so that something like this could be 'easy'.
Workout:
Mt St Helen's climb
Sorry this is so late! I have been so high off the experience and kinda lazying around. What an amazing day! We left my house at 3a and started hiking at 6a. 5 miles to the summit. The first two were typical northwest forest switchbacks and went by really fast. Then the next 2-3 were completely exposed either sandy steep gravel or climbing up small boulders. The last mile was fine sand and steep. I was so grateful I brought poles to keep me from sliding back and I could use my arms to give my legs some help. It was hot and windy until the peak then we got cold really fast. I was so pleased how I felt and did. I went with 7 fit guys and had no problem keeping up with the front of the pack. My legs got a little fatigued but I didn't really feel like I wanted rest until about 50 feet from the top, and then I was there! Such incredible views! Going up took 4 hours and down about 2.5. Down was harder just because it made my knees ache. I ran the last 2 miles or so and that felt great! I figured I'd be super sore the next day...and I am a little but not bad at all. Mostly my knee joints and only bad going down stairs. Muscle wise I've felt worse than this after many workouts. So satisfying! It was super fun and something I hope to repeat...maybe Mt Hood next :). Thanks for giving me the tools so that something like this could be 'easy'.
Tuesday, August 25, 2015
August 24, 2015
Daily score: 7
Workout:
A. Squat clean x1/front squat x3; rest 2 min x5 complexes
83, 93, 93, 98, 103
B. Clean pulls; 3x3; rest 2 min
113, 123, 123
C. Weighted eccentric only pull ups @41a1; 3-4x5; rest 2 min
26x4
26x4
28.5x4
31x4
33.5
D. Seated sinlge arm DB Z press; 8-10x5; rest 1 min bw sides
20x10
25x10
25x10
25x9
25x8
+
airdyne 15 min easy
done
I worked some with the mobility coach before working out. We talked about my right hip and shoulder history of issues. He did some tests and we found that my right glute is definitely weaker than the left. He says the glute med isn't firing like it should maybe due to the hip issue/injury. So he gave me some warm-up exercises: monster walks, single leg bridges, rolling planks, and suitcase carries. And then some basic warm up stuff for the shoulder. It will still click some going overhead and definitely will pinch in the anterior swing on toe to bar. He thinks it's infraspinatus to anterior bicep attachment issue, a small muscle that gets irritated. For what that is worth. Anyway, it was time well spent. Workout went well. Clean pulls just felt awkward today for some reason, overthinking them probably. Z press I felt in the opposite low back, just like I had to use those muscles, no pain or anything. Thanks!
Workout:
A. Squat clean x1/front squat x3; rest 2 min x5 complexes
83, 93, 93, 98, 103
B. Clean pulls; 3x3; rest 2 min
113, 123, 123
C. Weighted eccentric only pull ups @41a1; 3-4x5; rest 2 min
26x4
26x4
28.5x4
31x4
33.5
D. Seated sinlge arm DB Z press; 8-10x5; rest 1 min bw sides
20x10
25x10
25x10
25x9
25x8
+
airdyne 15 min easy
done
I worked some with the mobility coach before working out. We talked about my right hip and shoulder history of issues. He did some tests and we found that my right glute is definitely weaker than the left. He says the glute med isn't firing like it should maybe due to the hip issue/injury. So he gave me some warm-up exercises: monster walks, single leg bridges, rolling planks, and suitcase carries. And then some basic warm up stuff for the shoulder. It will still click some going overhead and definitely will pinch in the anterior swing on toe to bar. He thinks it's infraspinatus to anterior bicep attachment issue, a small muscle that gets irritated. For what that is worth. Anyway, it was time well spent. Workout went well. Clean pulls just felt awkward today for some reason, overthinking them probably. Z press I felt in the opposite low back, just like I had to use those muscles, no pain or anything. Thanks!
Monday, August 24, 2015
August 23, 2015
Daily score: 5
Workout:
A. Squat snatch; 2 on the min for 10 min @moderate load
At 73
B. Hang squat clean x1/Squat clean x1/Front squat x3; rest 2 min x6 complexes
73, 83, 88, 88, 88, 88
C1. Lateral DB step ups; 10 reps x5/side; rest 1 min
Body weight x 1, 15# each hand x 4
C2. Single leg DB rdl; 10 reps x5/side; rest 1 min
20, 25, 30, 30, 30
D. Weighted back extensions @22x2; 8-10x5; rest 2 min
5#x 8, 5 x 8, 5 x 8, 5 x 9, 5 x 8
E. Tuck ups; 20 reps x4; rest 2 min
20 x 4
Sore all over. Mostly hamstrings, butt, and traps. But in general feeling tight, lethargic, and crabby. Felt better after working out. Still pretty stiff this morning. Snatch work was good. I went light on the complexes and everything really, just being protective of the hip issue to be sure I'm good for the hike. I have to say though, even 88# x 5 front squats didn't feel light. C1 and 2 were fun, different. The rest went well. Thanks!
Workout:
A. Squat snatch; 2 on the min for 10 min @moderate load
At 73
B. Hang squat clean x1/Squat clean x1/Front squat x3; rest 2 min x6 complexes
73, 83, 88, 88, 88, 88
C1. Lateral DB step ups; 10 reps x5/side; rest 1 min
Body weight x 1, 15# each hand x 4
C2. Single leg DB rdl; 10 reps x5/side; rest 1 min
20, 25, 30, 30, 30
D. Weighted back extensions @22x2; 8-10x5; rest 2 min
5#x 8, 5 x 8, 5 x 8, 5 x 9, 5 x 8
E. Tuck ups; 20 reps x4; rest 2 min
20 x 4
Sore all over. Mostly hamstrings, butt, and traps. But in general feeling tight, lethargic, and crabby. Felt better after working out. Still pretty stiff this morning. Snatch work was good. I went light on the complexes and everything really, just being protective of the hip issue to be sure I'm good for the hike. I have to say though, even 88# x 5 front squats didn't feel light. C1 and 2 were fun, different. The rest went well. Thanks!
Saturday, August 22, 2015
August 22, 2015
Daily score: 9 I actually felt energetic today. I think it's that my legs/hip feel good.
Workout:
A. Push press; 5x5; rest 2 min
88, 93, 98, 103, 108
B. Ring pull ups; amrap sets of 2 unbroken in 10 min
12.5 (failed a second rep around 5 min mark)
C1. Hanging L holds; amsap x6; rest 30 sec
10, 15, 15, 14, 15
C2. HS hold; 40 seconds x6; rest 30 sec
40 x 6
C3. Bent over barbell rows; 6-8x6; rest 30 seconds
83# x 6 all sets
C4. Push ups @21x1; amrap unbroken x6; rest 3 min (perfect form)
6 perfect reps all sets
+
Row 15 min easy cool down
done
Push press at 108 x 5 was pretty close to a 5 rep max. No issues. Ring pull ups seemed to fatigue faster than on the bar. I failed a set around 5 mins in, couldn't get the second rep. The circuit went well. I had thought the handstands would get hard but the didn't. It was the L-hangs that were hard. My low back and abs were tight to begin with I think. Thanks!
Workout:
A. Push press; 5x5; rest 2 min
88, 93, 98, 103, 108
B. Ring pull ups; amrap sets of 2 unbroken in 10 min
12.5 (failed a second rep around 5 min mark)
C1. Hanging L holds; amsap x6; rest 30 sec
10, 15, 15, 14, 15
C2. HS hold; 40 seconds x6; rest 30 sec
40 x 6
C3. Bent over barbell rows; 6-8x6; rest 30 seconds
83# x 6 all sets
C4. Push ups @21x1; amrap unbroken x6; rest 3 min (perfect form)
6 perfect reps all sets
+
Row 15 min easy cool down
done
Push press at 108 x 5 was pretty close to a 5 rep max. No issues. Ring pull ups seemed to fatigue faster than on the bar. I failed a set around 5 mins in, couldn't get the second rep. The circuit went well. I had thought the handstands would get hard but the didn't. It was the L-hangs that were hard. My low back and abs were tight to begin with I think. Thanks!
August 21, 2015
Daily score: 7
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
153, 163, 173, 183, 183
B. Single leg good morning; 10-12x5; rest 1 min bw legs
bodyweight x 12, 33# x 10, bw x 12, bw x 12, bw x 12
C. Low bar box squat tech work - 15-20 min, look up louis
simmons/westside videos and do them in sets of 5-10 working on
positions and hamstring activation)
33 x 10
53 x 5
63 x 5
63 x 5
68 x 5
+
10 sets:
10 KBS 1.5 pood (russian)
12 seconds airdyne sprint
rest 2 min bw sets
So I got off work at surprise 2 hours early and ran over to the gym to fit this in after missing last night. Deadlifts felt good, hard on grip/thumbs. Single leg good mornings were waaaay more hard on the right side and felt just wobbly with the bar on my back so I stuck with bodyweight and they were still work. I tried to balance on one foot for the whole set. The seemed like a good thing for me to do more of, lol, lots of room for 'growth'. I am so excited to tell you about my box squat experience! I read up on them and watched videos the day before. They felt so different! Like all this time I have not been using my hamstrings. It was kinda a 'eureka' feeling. If that means anything. They were fun and definitely a different muscle activation than I am used to. Hopefully I was doing them right! I ran out of time to do the conditioning :(, hate that, but had somewhere to be. Thanks!
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
153, 163, 173, 183, 183
B. Single leg good morning; 10-12x5; rest 1 min bw legs
bodyweight x 12, 33# x 10, bw x 12, bw x 12, bw x 12
C. Low bar box squat tech work - 15-20 min, look up louis
simmons/westside videos and do them in sets of 5-10 working on
positions and hamstring activation)
33 x 10
53 x 5
63 x 5
63 x 5
68 x 5
+
10 sets:
10 KBS 1.5 pood (russian)
12 seconds airdyne sprint
rest 2 min bw sets
So I got off work at surprise 2 hours early and ran over to the gym to fit this in after missing last night. Deadlifts felt good, hard on grip/thumbs. Single leg good mornings were waaaay more hard on the right side and felt just wobbly with the bar on my back so I stuck with bodyweight and they were still work. I tried to balance on one foot for the whole set. The seemed like a good thing for me to do more of, lol, lots of room for 'growth'. I am so excited to tell you about my box squat experience! I read up on them and watched videos the day before. They felt so different! Like all this time I have not been using my hamstrings. It was kinda a 'eureka' feeling. If that means anything. They were fun and definitely a different muscle activation than I am used to. Hopefully I was doing them right! I ran out of time to do the conditioning :(, hate that, but had somewhere to be. Thanks!
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