Daily score: 5
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 3-4x6; rest 2 min
93x4
93x4
98x3
98x3
98x3
98x3
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x6; rest 20 sec/rest
2 min (wide, medium, supinated)
2.2.2.x6
D1. Single arm half kneeling strict press; 8-10x5; rest 1 min bw
sides/rest 2 min
25x10
25x10
30x10
30x8
25x8
D2. Bent over single arm DB arc rows; 10-12x5; rest 2 min
12x12
12x12
12x10
12x11
12x10
E. Tuck ups; 20 reps x5; rest 2 min
+
30 seconds max reps burpees
rest 30 seconds
x6
I was so excited to get out of work today and do this workout as stress relief from a kinda frustrating day. And then...I sat in traffic on the way to the gym. So I cut my warm up short and tried to move along quickly. Handstands weren't my best today but I did three different drills and gave it my best. Rope climbs again were weird coming down. I think my shoes are just too flimsy...but I need to figure it out. What is the most efficient way for descending a rope? Push press felt heavy this week but it could be that my legs are pretty much dead weight today...sore and sluggish. Omni pull ups are easy. The kneeling press was fun...right arm is stronger but if I get the DB out anterior at all my shoulder does pinch, also pinches if I throw too hard at the top, like overextend. Arc rows were fine. At this point I got kicked out of the gym because it was late and they were locking up. Bummer. It's funny how guilty I feel about not being about to finish! I do love my burpees...I was going to finish it at hoome but by the time I got home it was late and I was hungry and it seemed silly. One question, do you want me to put my HRV in the sitapp? How should I calculate that? Thanks
PS) legs seem even more sore today!
Wednesday, September 30, 2015
Monday, September 28, 2015
September 28, 2015
Daily score: 8
Workout:
A. Snatch snatch; 10 singles @83% 1rm
10 at 90#
B1. Front squat; 6-8x3; rest 30 sec
90x8
95x8
100x8
B2. Unloaded jump squats; 12 reps AFAP x3; rest 30 sec
12x3
B3. Front rack forward lunges; 24 steps x3; rest 4 min
78x24x3 (i hate you)
C1. Side to side cossack squats; 12 alt'ing reps x3; rest 1 min
12x4
C2. Single leg good mornings; 10 reps x4; rest 1 min
Workout:
A. Snatch snatch; 10 singles @83% 1rm
10 at 90#
B1. Front squat; 6-8x3; rest 30 sec
90x8
95x8
100x8
B2. Unloaded jump squats; 12 reps AFAP x3; rest 30 sec
12x3
B3. Front rack forward lunges; 24 steps x3; rest 4 min
78x24x3 (i hate you)
C1. Side to side cossack squats; 12 alt'ing reps x3; rest 1 min
12x4
C2. Single leg good mornings; 10 reps x4; rest 1 min
10x4/leg
As usual I really enjoyed the time snatching. All of these reps felt good. And I was quite pleased because one of the coaches said my snatch was looking really solid. Yay! I knew the B series would be rough because of the lunges mainly. And it was. The last set I was having a hard time get up out of the bottom of the lunge on the last 3-4 reps with the right leg forward. Legs were shaking after. I can clearly anticipate the impending soreness. Then Scott saw me doing the C series and said that it would help decrease my soreness from the lunges and how he thought that was smart. So I'm hoping that is true. C felt great...work but a bit of stretching too. I did roll out and stretch after. Right glute and hamstring insertion felt tight and right hip flexors. Thanks!
Saturday, September 26, 2015
September 26, 2015
Daily score: 7
Workout:
95x4, 85x6
65x12
70x12
70x12
75x10
70x10
12x12
12x11
12x10
12x10
12x10
15x10x5
12x5
Done
Done
45x14
50x14
50x14
55x12
Split jerk series went well. Great practice for not pushing bar out front. Everything else went well. I did all the L-holds in 15-20 second segments. Swing work is still not great. Right shoulder hurts periodically and I just feel so uncoordinated...bulky, lol. Feeling much better health wise. Glad it was just a cold and didn't turn into anything else. I guess resting works ;). Thanks!
Workout:
A. Split jerk; 3 tng reps on the min for 10 min (pause for 10 seconds
at the top of the last rep, keep load light)
95x4, 85x6
B1. Incline bench press; 10-12x5; rest 1 min
65x12
70x12
70x12
75x10
70x10
B2. Bent over DB arc rows; 10-12x5; rest 1 min
12x12
12x11
12x10
12x10
12x10
C1. Laying DB tricep extensions; 10-12x5; rest 1 min
15x10x5
C2. Supinated strict pull ups; accumulate 12 reps x5; rest 2 min
12x5
D. Swing development tech work
Done
E. HAnging L hold; accumulate 2 min not for time
Done
F. DB side bends; 12-14x4/side; rest 1 min bw sides
45x14
50x14
50x14
55x12
Split jerk series went well. Great practice for not pushing bar out front. Everything else went well. I did all the L-holds in 15-20 second segments. Swing work is still not great. Right shoulder hurts periodically and I just feel so uncoordinated...bulky, lol. Feeling much better health wise. Glad it was just a cold and didn't turn into anything else. I guess resting works ;). Thanks!
Monday, September 21, 2015
September 21, 2015
Daily score: 6
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 5-6x5; rest 2 min
83x6
83x6
88x6
93x5
93x5
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x5; rest 20 sec/rest
2 min (wide, medium, supinated)
done
D1. Decline bench press; 12-15x5; rest 2 min
78x13
78x13
78x13
78x12
78x12
D2. Bent over supinated barbell rows; 6-8x5; rest 2 min
93x7x5
E. HAnging knee raises; amrap @41x2 x5; rest 2 min
7,9,8,9,7
+
30 burpee box jumps for time 24"
3:37
Handstand work went really well today. I had a freestanding hold that was somewhere around 7 seconds which is definitely a record. Rope work was the same as last week, I did as many legless pulls as I could (2-3) then climbed the rest of the way up. I taped my shoe and worked on going faster down but that is definitely a work in progress. I feel a little out of control on the descent as I speed up. Push press/pull up series went well. Nothing eventful in D either. Hands were sore and grip tired on the hanging knee raises. Burpee box jumps were fun...pleased that I didn't bite it. Legs were shaky after. Legs were pretty sore again from yesterday. Thanks!
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 5-6x5; rest 2 min
83x6
83x6
88x6
93x5
93x5
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x5; rest 20 sec/rest
2 min (wide, medium, supinated)
done
D1. Decline bench press; 12-15x5; rest 2 min
78x13
78x13
78x13
78x12
78x12
D2. Bent over supinated barbell rows; 6-8x5; rest 2 min
93x7x5
E. HAnging knee raises; amrap @41x2 x5; rest 2 min
7,9,8,9,7
+
30 burpee box jumps for time 24"
3:37
Handstand work went really well today. I had a freestanding hold that was somewhere around 7 seconds which is definitely a record. Rope work was the same as last week, I did as many legless pulls as I could (2-3) then climbed the rest of the way up. I taped my shoe and worked on going faster down but that is definitely a work in progress. I feel a little out of control on the descent as I speed up. Push press/pull up series went well. Nothing eventful in D either. Hands were sore and grip tired on the hanging knee raises. Burpee box jumps were fun...pleased that I didn't bite it. Legs were shaky after. Legs were pretty sore again from yesterday. Thanks!
September 20, 2015
Daily score: 6
Workout:
A. Snatch snatch; 10 singles @85% 1rm
93x10
B. Front squat; 5x5 @41x1; rest 2 min (increase load from last week)
85, 85, 85, 85, 90
C. Front rack forward lunges; 22 steps x3; rest 90 seconds
78x22x3
D1. DB lateral lunges @2111; 12 reps x3; rest 1 min
10/handx12x4
D2. Sumo good mornings; 12-15x3; rest 1 min
45x15x3
E. Single leg good mornings; 10 reps x4; rest 1 min bw sides
BWx10x4
Feeling like I may be coming down with a cold but could just be fall allergies. Snatching- love it. Thrilled to have hit 93# so many times well. I went down on one knee on the third rep but still saved it and then repeated the rep for a solid one. I power snatched the 5th rep and repeated it for a good one too. The 10th rep is the only one I failed, caught it too far forward and repeated it for a good solid finish. Front squats again were fine for 3 reps and then rep 4/5 I start to raise my butt up and back first to get out of the squat, dropping my chest. But I'm fighting it as best I can. The lunges are so hated. I did them out in my street and got some neighborhood encouragement which made them better. To my retired neighbors I guess I look pretty badass 78 pounds or not, which is nice. Lateral lunges and sumo gm's went well. And single leg good mornings were really solid. I did feel my right leg, mistily hip/glute, fatiguing from the front squats on through this workout. I had to keep stretching the hip flexors on that side too. No pain though. Thanks!
Workout:
A. Snatch snatch; 10 singles @85% 1rm
93x10
B. Front squat; 5x5 @41x1; rest 2 min (increase load from last week)
85, 85, 85, 85, 90
C. Front rack forward lunges; 22 steps x3; rest 90 seconds
78x22x3
D1. DB lateral lunges @2111; 12 reps x3; rest 1 min
10/handx12x4
D2. Sumo good mornings; 12-15x3; rest 1 min
45x15x3
E. Single leg good mornings; 10 reps x4; rest 1 min bw sides
BWx10x4
Feeling like I may be coming down with a cold but could just be fall allergies. Snatching- love it. Thrilled to have hit 93# so many times well. I went down on one knee on the third rep but still saved it and then repeated the rep for a solid one. I power snatched the 5th rep and repeated it for a good one too. The 10th rep is the only one I failed, caught it too far forward and repeated it for a good solid finish. Front squats again were fine for 3 reps and then rep 4/5 I start to raise my butt up and back first to get out of the squat, dropping my chest. But I'm fighting it as best I can. The lunges are so hated. I did them out in my street and got some neighborhood encouragement which made them better. To my retired neighbors I guess I look pretty badass 78 pounds or not, which is nice. Lateral lunges and sumo gm's went well. And single leg good mornings were really solid. I did feel my right leg, mistily hip/glute, fatiguing from the front squats on through this workout. I had to keep stretching the hip flexors on that side too. No pain though. Thanks!
Sunday, September 20, 2015
September 18, 2015
Daily score: 8
Workout:
A. Push jerk; 5 reps on the min for 10 min (light load)
73, 73, 78, 78, 83 x 6 sets
B1. Incline bench press; 10-12x4; rest 1 min
63x12
63x12
63x12
68x12
B2. Bent over DB arc rows; 10-12x4; rest 1 min
15x10
8x12
10x12
12x12
C1. Laying DB tricep extensions; 10-12x4; rest 1 min
15x12
15x11
15x10
15x9
C2. Supinated strict pull ups; accumulate 12 reps x4; rest 2 min
12 x 4 (2 min, 2:50, 2:30, 3:10)
D. Swing development tech work
done
E. HAnging L hold; accumulate 2 min not for time
all 15 second hangs = 2 mins
F. DB side bends; 12-14x3/side; rest 1 min bw sides
50x14
50x14
50x14
50x14
Push jerks felt great. I added weight because it seemed to get lighter. Incline bench was harder than regular for sure, just felt weird. The arc rows were tough. I did both arms together while bent over, hope that was right. Tricep extensions were harder on the right arm. It was definitely the limiting factor. On the last set it just could not straighten out on the 10th rep. Supinated pull ups were fun. I could do 4-6 unbroken but then had to do doubles/singles. Swing work was the same issues...trying to get faster/smoother. L-holds felt okay, just took a bit. DB side bends were fine. Thanks!
Workout:
A. Push jerk; 5 reps on the min for 10 min (light load)
73, 73, 78, 78, 83 x 6 sets
B1. Incline bench press; 10-12x4; rest 1 min
63x12
63x12
63x12
68x12
B2. Bent over DB arc rows; 10-12x4; rest 1 min
15x10
8x12
10x12
12x12
C1. Laying DB tricep extensions; 10-12x4; rest 1 min
15x12
15x11
15x10
15x9
C2. Supinated strict pull ups; accumulate 12 reps x4; rest 2 min
12 x 4 (2 min, 2:50, 2:30, 3:10)
D. Swing development tech work
done
E. HAnging L hold; accumulate 2 min not for time
all 15 second hangs = 2 mins
F. DB side bends; 12-14x3/side; rest 1 min bw sides
50x14
50x14
50x14
50x14
Push jerks felt great. I added weight because it seemed to get lighter. Incline bench was harder than regular for sure, just felt weird. The arc rows were tough. I did both arms together while bent over, hope that was right. Tricep extensions were harder on the right arm. It was definitely the limiting factor. On the last set it just could not straighten out on the 10th rep. Supinated pull ups were fun. I could do 4-6 unbroken but then had to do doubles/singles. Swing work was the same issues...trying to get faster/smoother. L-holds felt okay, just took a bit. DB side bends were fine. Thanks!
Thursday, September 17, 2015
September 16, 2015
Daily score: 7
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
163, 168, 178, 188, 188
B. Clean pulls; 3x3; rest 2 min
153, 153, 153
C. Snatch grip RDL; 8-10x4; rest 90 seconds
63x10x4
D. Russian KBS; 20 unbroken x4; rest as needed to full recovery
53x20x4
E. TnG power snatch; 5 light reps on the 45 seconds for 12 sets (focus
on breathing, positions, returning barbell to proper start position,
etc)
55#
I think you are trying to kill my hands. Or make them tougher. The deadlifts were all about grip and keeping my thumbs from falling off. Clean pulls felt a little slow today so I stayed at 153. Snatch grip rdls I could have done more weight leg wise but 63 was all I could hang on to x 10. KBS were tough on grip too but a little easier on hands. The snatch series definitely had me out of breath and I accidentally did 13 sets for extra credit I guess. It was great practice though. Now I have man hands. But nothing tore so that is good. Thanks!
Workout:
A. Clean grip deadlift; 5x5; rest 2 min
163, 168, 178, 188, 188
B. Clean pulls; 3x3; rest 2 min
153, 153, 153
C. Snatch grip RDL; 8-10x4; rest 90 seconds
63x10x4
D. Russian KBS; 20 unbroken x4; rest as needed to full recovery
53x20x4
E. TnG power snatch; 5 light reps on the 45 seconds for 12 sets (focus
on breathing, positions, returning barbell to proper start position,
etc)
55#
I think you are trying to kill my hands. Or make them tougher. The deadlifts were all about grip and keeping my thumbs from falling off. Clean pulls felt a little slow today so I stayed at 153. Snatch grip rdls I could have done more weight leg wise but 63 was all I could hang on to x 10. KBS were tough on grip too but a little easier on hands. The snatch series definitely had me out of breath and I accidentally did 13 sets for extra credit I guess. It was great practice though. Now I have man hands. But nothing tore so that is good. Thanks!
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