Daily score: 7
Workout:
A. Split jerk x2/OH support hold 15 seconds x6 complexes; rest 2 min
103,108,113,118,118,123
B1. Pike HSPU (feet on box); accumulate 10 reps x5; rest 1 min
10x5
B2. Ring rows @31x3; accumulate 10 perfect reps x5; rest 2 min
10x5
C. Swing development tech work 15 min
Done
+
5 sets:
15 burpees AFAP
10 box jumps 20" AFAP
10 TTB AFAP
rest 90 sec bw sets
Total time: 17:57
Round 1,2,3,4,5: 2:08, 2:20, 2:27, 2:35, 2:26 (not including rest time)
+
D1. Incline Y raises; 12-15x4; rest 1 min
5x12x4
D2. Powell raises; 10-12x4; rest 1 min
8x10
5x12
5x10
5x10
D3. Serratus slides on wall with foam roller; 5 slow controlled reps
x4; rest 1 min
5x4
+
airdyne 15 min easy cool down
Missed
Jerks felt sluggish tonight. Mostly in the legs. But I felt solid in the OH hold. Should have started heavier. HSPU and ring rows felt good. HSPUs seemed stronger than last week...easier. WOD was fun...one of the guys from the gym joined me, made it go faster and pushed harder. But the exciting part is that the TTB didn't hurt! Really really satisfying. I was thinking I was going to have to do singles but was able to do triples with no discomfort. Now I just have to build up to stamina to string them together again....it's been a long time. And they were way harder as I got more out of breath. The rest went fine. Serratus slides seemed easy...so maybe not doing them right? Followed a CF YouTube video. I had to skip the AD cool down because I was out of time. Thanks!
Friday, October 30, 2015
Thursday, October 29, 2015
October 29, 2015
Daily score: 8
Workout:
A. Power snatch x1/hang power snatch (below knee) x1/high hang power
snatch x1; rest 2 min x6 complexes
73, 78, 78, 83, 83, 88 (video)
B. Clean pulls; 5x5; rest 2 min
133 x 5 x 5
+
3 sets:
15 KBS 2 pood (russian)
30 double unders
15 power snatch 55#
30 double unders
rest actively with 400m recovery run bw sets (2-3 min pace)
3:42, 3:37, 4:10 (times not including recovery runs)
+
C1. Sumo good mornings; 12-15x3; rest 1 min
35# x 12 x 3
C2. WEighted sorensen hold; 30 seconds x3; rest 1 min
15#, 20, 20
+
mobility work 15-20 min
done
Legs felt mostly recovered today. Snatching was fun...kinda stoked I did this complex at 88#. Last year that was a heavy squat snatch single. For some reason today I felt wobbly in my catch...in the arms...as you can see in the video. Everything else felt good. Am I looking faster?! I like to think so ;). Clean pulls felt snappy at 133 so I stayed there and worked on form and getting the bar to float. The WOD: the hard part were the snatches and mostly do to grip. I did the first and second round unbroken on the kbs and snatches but had to break up the snatches on the third round into 8/7. My left hand grip slipped. I almost lost it at the end of round 2 as well...I did lose hook grip on the left. Double unders were great today and it felt really nice to get outside. I was definitely breathing heavy. By the good mornings my right hami had tightened up pretty bad so I did them with just the bar and tried to stretch it out, it just doesn't move as smooth as the left. Sorenson holds felt good. I spent mobility time working on pancake, hamstring stretches and rolling legs everywhere. Thanks!
Workout:
A. Power snatch x1/hang power snatch (below knee) x1/high hang power
snatch x1; rest 2 min x6 complexes
73, 78, 78, 83, 83, 88 (video)
B. Clean pulls; 5x5; rest 2 min
133 x 5 x 5
+
3 sets:
15 KBS 2 pood (russian)
30 double unders
15 power snatch 55#
30 double unders
rest actively with 400m recovery run bw sets (2-3 min pace)
3:42, 3:37, 4:10 (times not including recovery runs)
+
C1. Sumo good mornings; 12-15x3; rest 1 min
35# x 12 x 3
C2. WEighted sorensen hold; 30 seconds x3; rest 1 min
15#, 20, 20
+
mobility work 15-20 min
done
Legs felt mostly recovered today. Snatching was fun...kinda stoked I did this complex at 88#. Last year that was a heavy squat snatch single. For some reason today I felt wobbly in my catch...in the arms...as you can see in the video. Everything else felt good. Am I looking faster?! I like to think so ;). Clean pulls felt snappy at 133 so I stayed there and worked on form and getting the bar to float. The WOD: the hard part were the snatches and mostly do to grip. I did the first and second round unbroken on the kbs and snatches but had to break up the snatches on the third round into 8/7. My left hand grip slipped. I almost lost it at the end of round 2 as well...I did lose hook grip on the left. Double unders were great today and it felt really nice to get outside. I was definitely breathing heavy. By the good mornings my right hami had tightened up pretty bad so I did them with just the bar and tried to stretch it out, it just doesn't move as smooth as the left. Sorenson holds felt good. I spent mobility time working on pancake, hamstring stretches and rolling legs everywhere. Thanks!
Wednesday, October 28, 2015
October 28, 2015
Daily score: 6
Workout:
Row 10 seconds @100%
row 20 seconds @2k row pr pace
row 30 seconds @30 min time trial pace
x10 min
rest 10 min actively
x3 sets
2315
2319
2316
+
locomotion work 15-20 min
Done
I gave today a 6 because my legs are still sore from Sunday. Yesterday they were really sore and I took a rest day. I seem to get most sore 36-48 hours after. Mostly quads but butt too. Still sore quads today but I needed to move and blow off steam. Workout was perfect for both. By the 8,9,10 minutes I was winded and each time I got of the rower legs were shaky. All went well though. Thanks!
Workout:
Row 10 seconds @100%
row 20 seconds @2k row pr pace
row 30 seconds @30 min time trial pace
x10 min
rest 10 min actively
x3 sets
2315
2319
2316
+
locomotion work 15-20 min
Done
I gave today a 6 because my legs are still sore from Sunday. Yesterday they were really sore and I took a rest day. I seem to get most sore 36-48 hours after. Mostly quads but butt too. Still sore quads today but I needed to move and blow off steam. Workout was perfect for both. By the 8,9,10 minutes I was winded and each time I got of the rower legs were shaky. All went well though. Thanks!
Monday, October 26, 2015
October 26, 2015
Daily score: 6 (could not sleep last night, and sore tired legs)
Workout:
A. HSPU negatives; accumulate 30 slow controlled reps not for time
(only take the range of motion as low as you can control fully)
done to 1 abmat
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 3 min
8, 7, 7 sets
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x5; rest 2 min
26# KBs on each side of 33# bar x 30sec x 5
D. Swing development tech work - 10 min
done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x3
rest 3 min
x3 (9 total intervals)
Workout:
A. HSPU negatives; accumulate 30 slow controlled reps not for time
(only take the range of motion as low as you can control fully)
done to 1 abmat
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 3 min
8, 7, 7 sets
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x5; rest 2 min
26# KBs on each side of 33# bar x 30sec x 5
D. Swing development tech work - 10 min
done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x3
rest 3 min
x3 (9 total intervals)
Box jumps: 6 each round
AD: didn't keep track, just let it run
Just couldn't turn my worried mind off last night. And worked out this morning before work since I had a later shift...so my legs were tight and kinda sore but now this afternoon they are really sore! So I guess maybe it was good to do this workout before the soreness built. HSPU negatives weren't too hard but kinda irritating on the elbows, nothing bad though. I did sets of 5. Pull ups went fine, fatigued after 3rd to 4th set a bit. I love the barbell carries, fun to practice that stability. Swing work went okay, just working on changing directions quickly, used rings some. Burpee box jumps were fine then quads just burned on the AD. Survived though. Thanks!
Sunday, October 25, 2015
October 25, 2015
Daily score: 8
Workout:
A. Squat clean x1/hang squat clean x1; rest 2 min x6 complexes
113, 118 x 5 complexes
B1. Front squat; 5x5; rest 15 sec
113x5
B2. Front squat; 5x5; rest 15 sec
103x5
B3. Front squat; 5x5; rest 3 min (these are drop sets, so do a tough
set of 5, then lower the weight so that the next set is still tough,
then lower the weight again for the final set of 5)
83
93x4
C1. DB crossover step ups; 6 slow controlled reps x3; rest 30 sec
20# DBs, 12 alternating steps x 3
C2. Single leg snatch grip RDL; 6-8x3/side; rest 30 sec bw sides
33# bar, 8 reps per leg x 3 sets
Cleans felt good...coming up from the bottom of the squat is still the hard part, everything else feels like it is right. Front squat series was a serious burner. Legs were shaking my the end. I know the numbers aren't super heavy but they were for me. I did feel my back fatigue a bit, both lower and upper. By the C series my legs were wobbly and the 12 steps over a 20 inch box were shaky by the end. Snatch grip RDLs felt good...a good stretch and good balance work. Oh, my glutes were on fire too. I spent at least 20 mins doing mobility/stretching after in a effort to prevent being crippled tomorrow. Then I took my dog for a long walk. So here's hoping! Feeling good and grateful for my progress however slow. Loving the process. Thanks!
Workout:
A. Squat clean x1/hang squat clean x1; rest 2 min x6 complexes
113, 118 x 5 complexes
B1. Front squat; 5x5; rest 15 sec
113x5
B2. Front squat; 5x5; rest 15 sec
103x5
B3. Front squat; 5x5; rest 3 min (these are drop sets, so do a tough
set of 5, then lower the weight so that the next set is still tough,
then lower the weight again for the final set of 5)
83
93x4
C1. DB crossover step ups; 6 slow controlled reps x3; rest 30 sec
20# DBs, 12 alternating steps x 3
C2. Single leg snatch grip RDL; 6-8x3/side; rest 30 sec bw sides
33# bar, 8 reps per leg x 3 sets
Cleans felt good...coming up from the bottom of the squat is still the hard part, everything else feels like it is right. Front squat series was a serious burner. Legs were shaking my the end. I know the numbers aren't super heavy but they were for me. I did feel my back fatigue a bit, both lower and upper. By the C series my legs were wobbly and the 12 steps over a 20 inch box were shaky by the end. Snatch grip RDLs felt good...a good stretch and good balance work. Oh, my glutes were on fire too. I spent at least 20 mins doing mobility/stretching after in a effort to prevent being crippled tomorrow. Then I took my dog for a long walk. So here's hoping! Feeling good and grateful for my progress however slow. Loving the process. Thanks!
Friday, October 23, 2015
October 23, 2015
Daily score: 7
Workout:
A. Split jerk; 3 tng reps on the min for 12 min (increase load every 3
sets so the last three reps are tough. work on vertical dip and drive
and return to shoulders in proper rack position)
88x3sets
93x3
103x3
113x3
B1. Pike HSPU (feet on box); accumulate 10 reps x4; rest 1 min
10x4
B2. Ring rows @31x3; accumulate 10 perfect reps x4; rest 2 min
(doesn't have to be unbroken, perfect quality more important)
10x4
C. Swing development tech work 15 min
done
+
15 min amrap:
3 strict pull ups
6 burpee box jumps 24"
11+3+2
+
D1. Incline Y raises; 12-15x3; rest 90 seconds
8#/hand x 12
5#/hand x 12 x2
D2. Powell raises; 10-12x3; rest 90 seconds
5#x12
8#x10x2
+
airdyne 15 min easy cool down
jogged for 15 mins
This was a fun time. Lots of things I enjoy. I did it at home d/t work/time constraints and that worked out well. The only thing is, I don't own an airdyne bike (and I never will ;)), so I went for a lovely jog at sunset instead. The split jerk series was fun and great practice. I feel like I'm doing much better at lowering the bar into the proper 'go' position. I really wish I had started heavier though...the 113 sets were hard but I could have done more. Pike push ups were good, some elbow tension but nothing bad. Ring rows were a little tedious that way but I made sure they were all perfect. I felt good about swing work today, I feel like my right shoulder is 'gliding' better if that makes sense. The amrap seem long around the 7 minute mark but then it flew by. I was surprised how much harder strict pull ups were when out of breath...duh. But I pretty much never stopped moving in this one. Steady, as usual. Y raises were hard! I had to go so light and focus on not getting all tense in my neck. Reminded me of how hard the reverse flies were for me. Powell raises were cool but also not able to do much weight. Jog felt wonderful as it was a beautiful night and meant I was not on the AD bike ;). Thanks!
Workout:
A. Split jerk; 3 tng reps on the min for 12 min (increase load every 3
sets so the last three reps are tough. work on vertical dip and drive
and return to shoulders in proper rack position)
88x3sets
93x3
103x3
113x3
B1. Pike HSPU (feet on box); accumulate 10 reps x4; rest 1 min
10x4
B2. Ring rows @31x3; accumulate 10 perfect reps x4; rest 2 min
(doesn't have to be unbroken, perfect quality more important)
10x4
C. Swing development tech work 15 min
done
+
15 min amrap:
3 strict pull ups
6 burpee box jumps 24"
11+3+2
+
D1. Incline Y raises; 12-15x3; rest 90 seconds
8#/hand x 12
5#/hand x 12 x2
D2. Powell raises; 10-12x3; rest 90 seconds
5#x12
8#x10x2
+
airdyne 15 min easy cool down
jogged for 15 mins
This was a fun time. Lots of things I enjoy. I did it at home d/t work/time constraints and that worked out well. The only thing is, I don't own an airdyne bike (and I never will ;)), so I went for a lovely jog at sunset instead. The split jerk series was fun and great practice. I feel like I'm doing much better at lowering the bar into the proper 'go' position. I really wish I had started heavier though...the 113 sets were hard but I could have done more. Pike push ups were good, some elbow tension but nothing bad. Ring rows were a little tedious that way but I made sure they were all perfect. I felt good about swing work today, I feel like my right shoulder is 'gliding' better if that makes sense. The amrap seem long around the 7 minute mark but then it flew by. I was surprised how much harder strict pull ups were when out of breath...duh. But I pretty much never stopped moving in this one. Steady, as usual. Y raises were hard! I had to go so light and focus on not getting all tense in my neck. Reminded me of how hard the reverse flies were for me. Powell raises were cool but also not able to do much weight. Jog felt wonderful as it was a beautiful night and meant I was not on the AD bike ;). Thanks!
Wednesday, October 21, 2015
October 21, 2015
Daily score: 8
Workout:
A. Clean grip deadlift; 2, 2, 2, 1, 1, 1; rest 2
193, 213, 223, 233, 243, 253
B. Power clean; 1 rep on the 30 seconds for 30 reps @82% 1rm (focus on
perfect technical execution)
10 at 120, 20 at 113
C1. Barbell hip thrusts; 8-10x5; rest 1 min
113x10
118x9
118x8
118x9
118x8
C2. Single leg hip thrusts unloaded; 10 reps per side x5; rest 2 min
10 x 5 per leg
D. Face down band hamstring curls; 20 reps x4; rest 2 min
20x5
+
mobility work 15-20 min
done
Deadlifts went well. 253 was rough...I like to think due to the grip. The clean series was just too sloppy at 120 and I wasn't able to get control and get technically good so I dropped the weight to 113 and that was much prettier. I was maybe a little under fed going into this workout...poor planning. Hip thrusters went well and single leg thrusts. Nothing else eventful. Feeling good. Thanks!
Workout:
A. Clean grip deadlift; 2, 2, 2, 1, 1, 1; rest 2
193, 213, 223, 233, 243, 253
B. Power clean; 1 rep on the 30 seconds for 30 reps @82% 1rm (focus on
perfect technical execution)
10 at 120, 20 at 113
C1. Barbell hip thrusts; 8-10x5; rest 1 min
113x10
118x9
118x8
118x9
118x8
C2. Single leg hip thrusts unloaded; 10 reps per side x5; rest 2 min
10 x 5 per leg
D. Face down band hamstring curls; 20 reps x4; rest 2 min
20x5
+
mobility work 15-20 min
done
Deadlifts went well. 253 was rough...I like to think due to the grip. The clean series was just too sloppy at 120 and I wasn't able to get control and get technically good so I dropped the weight to 113 and that was much prettier. I was maybe a little under fed going into this workout...poor planning. Hip thrusters went well and single leg thrusts. Nothing else eventful. Feeling good. Thanks!
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