Daily score: 7
Workout:
A. Squat clean; build to a tough single then drop to 90% and perform 8
singles; rest 2 min
143
128x8
B. Front squat - build to a max
163 (8# PR)
C. Back squat; 10 sets of 3 @85% 1rm; rest 3 min
10x3 at 153#
D1. Double KB front rack walking lunges; 20 steps x4; rest 1 min
25#kbs 20x4
D2. Sumo good mornings; 10-12x4; rest 1 min
33x12
43x12
53x12
63x12
Hit 143 pretty solid on the squat clean, a little slow coming up out of the front squat but not bad. The singles at 128 all felt good. 163 was a solid front squat. Tried 168 and didn't seem close. The back squats...ouch. I may be very sore all week. One of the worst things was just resting the bar on my sore traps! Every third rep was difficult. I would lose my back a little and then hips would go back and knees in. So working on fighting that. Felt good to squat 'heavy' though. Lunges felt soooo heavy on tired legs. Was just happy I was moving. Good morning were a nice stretch and hard at the same time. Thanks!
Sunday, November 29, 2015
Saturday, November 28, 2015
November 28, 2015
Daily score: 6 (sore)
Workout:
A1. Pike HSPU (feet on box); accumulate 12 reps x6; rest 1 min
12 x 6
A2. Bent over wide grip barbell rows; 6-8x6; rest 10 sec
83x6
83x7
83x6
83x6
83x7
83x7
A3. Supinated above the pull up bar isometric hold; accumulate 20
seconds x6; rest 2 min
20 sec unbroken x 6
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x4; rest as needed bw
10 x 4
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x4 sets (no pacing, max effort on all sets)
7+1 burpee for all 4 sets
+
E1. Assisted german hang; 20 seconsd x3; rest 40 sec
20x3
E2. Side plank on hand; 20 seconds x3; rest 40 sec
20x3/side
+
airdyne 15 min easy cool down
Done, 90 cal
My traps were so sore this morning. The 'A' series went fine, just all my pulling muscles were tight and sore. I did all the hangs unbroken. Right shoulder was pinchy on the bigger swings so I stayed small and tight. It actually got better as I worked. Straight leg raises were good, most I could do unbroken was 5. Burpee box overs were fun, quick. The German hang was heaven. My new favorite stretch. Plank good- 20 seconds is totally doable. And the AD was a nice cool down, hopefully worked out some of my soreness. Thanks!
Workout:
A1. Pike HSPU (feet on box); accumulate 12 reps x6; rest 1 min
12 x 6
A2. Bent over wide grip barbell rows; 6-8x6; rest 10 sec
83x6
83x7
83x6
83x6
83x7
83x7
A3. Supinated above the pull up bar isometric hold; accumulate 20
seconds x6; rest 2 min
20 sec unbroken x 6
C. Swing development tech work 15 min
Done
D. Hanging straight leg raises; 10 slow controlled reps x4; rest as needed bw
10 x 4
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x4 sets (no pacing, max effort on all sets)
7+1 burpee for all 4 sets
+
E1. Assisted german hang; 20 seconsd x3; rest 40 sec
20x3
E2. Side plank on hand; 20 seconds x3; rest 40 sec
20x3/side
+
airdyne 15 min easy cool down
Done, 90 cal
My traps were so sore this morning. The 'A' series went fine, just all my pulling muscles were tight and sore. I did all the hangs unbroken. Right shoulder was pinchy on the bigger swings so I stayed small and tight. It actually got better as I worked. Straight leg raises were good, most I could do unbroken was 5. Burpee box overs were fun, quick. The German hang was heaven. My new favorite stretch. Plank good- 20 seconds is totally doable. And the AD was a nice cool down, hopefully worked out some of my soreness. Thanks!
Friday, November 27, 2015
November 27, 2015
Daily score: 7
Workout:
DT at home with friends
113#, 17:54
Yesterday was a loooong day. Up for 21 hours. Flew to southern cal and back all in the same day. Not my planning for the record. It was very enjoyable family time. Just exhausted when I got home and fell right into bed. Woke up and did this with friends at 9:30a. Was actually feeling pretty good energy wise. Guessing tomorrow will be when I feel tired. Last year I did 105 so I wanted to go up in weight and am glad I did. I actually performed better and it felt cleaner than I thought it would. I remember last year really struggling and having to break up the push jerks more. I did all the way through 4 rounds as follows: 11dl, 1dl+5hc, 3hc,1hc+6pj. The 4th round I failed the 6th pj and had to do a single. The fifth round I did 11dl, 1dl+4hc, 4hc, 1hc+3pj, 3pj. Mostly super fun and not actually that painful. And my friends all improved a lot this year too. So fun. Thanks and Happy Thanksgiving! I say it everyday but I hope you really know how much what we are doing together impacts my life in a powerful and positive way. I would rather give up bacon than TTT...and that's a serious compliment ;).
Workout:
DT at home with friends
113#, 17:54
Yesterday was a loooong day. Up for 21 hours. Flew to southern cal and back all in the same day. Not my planning for the record. It was very enjoyable family time. Just exhausted when I got home and fell right into bed. Woke up and did this with friends at 9:30a. Was actually feeling pretty good energy wise. Guessing tomorrow will be when I feel tired. Last year I did 105 so I wanted to go up in weight and am glad I did. I actually performed better and it felt cleaner than I thought it would. I remember last year really struggling and having to break up the push jerks more. I did all the way through 4 rounds as follows: 11dl, 1dl+5hc, 3hc,1hc+6pj. The 4th round I failed the 6th pj and had to do a single. The fifth round I did 11dl, 1dl+4hc, 4hc, 1hc+3pj, 3pj. Mostly super fun and not actually that painful. And my friends all improved a lot this year too. So fun. Thanks and Happy Thanksgiving! I say it everyday but I hope you really know how much what we are doing together impacts my life in a powerful and positive way. I would rather give up bacon than TTT...and that's a serious compliment ;).
November 25, 2015
Daily score: 6
Workout:
Barbell club
Barbell club was cancelled so I did my own version at home. I did 10 mins of high hang squat snatches at 78, singles. Then 20 mins of full snatch working to heavy. I hit 108 solid so went for 113 and nailed it! Soooooo exciting! I paused in the bottom of the squat a second to stabilize but other than that it was pretty clean. I can't tell you how good that feels :). Other than I'm sure you know the feeling. I didn't push beyond that...moved on to some 3 rep hang cleans and then some mobility. Totaled one hour of time. Had to wrap up and get to bed to wake up at 3:30a to catch a plane to grandmas house :). Thanks!
Workout:
Barbell club
Barbell club was cancelled so I did my own version at home. I did 10 mins of high hang squat snatches at 78, singles. Then 20 mins of full snatch working to heavy. I hit 108 solid so went for 113 and nailed it! Soooooo exciting! I paused in the bottom of the squat a second to stabilize but other than that it was pretty clean. I can't tell you how good that feels :). Other than I'm sure you know the feeling. I didn't push beyond that...moved on to some 3 rep hang cleans and then some mobility. Totaled one hour of time. Had to wrap up and get to bed to wake up at 3:30a to catch a plane to grandmas house :). Thanks!
Wednesday, November 25, 2015
November 24, 2015
Daily score: 7
Workout:
A. HS hold against wall; 35 secodns x10; rest 25 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
35 x 7
B1. TnG push jerk; 5 reps x8; rest 30 sec (all at 95+)
98
103
108
113
113
B2. Supinated strict pull ups; 7 reps AFAP x8; rest 90 sec
45 sec
34
34
42
35
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x5; rest 2 min
4, 5, 5, 4
D. Swing development tech work - 10 min
done
+
10 burpees AFAP
airdyne sprint 15 seconds @100%
rest 2 min
x5 sets
done
+
mobility work
I knew I was crunched for time on this one because I had to go after work and get it done before the gym closed. So I had to shave a little bit off. I did 4 handstands, rested 5 mins then did another 3. They were very challenging with the short 25 sec rest. Push jerk/pull ups went well. I actually think my push jerk technique improves when it gets heavier...I actually get under faster and lower. Ring push ups were fine, hard. Swing work was okay...right shoulder got a little sore so I stayed off the rings. I did the full five rounds of conditioning and then had to run. Thanks!
Workout:
A. HS hold against wall; 35 secodns x10; rest 25 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
35 x 7
B1. TnG push jerk; 5 reps x8; rest 30 sec (all at 95+)
98
103
108
113
113
B2. Supinated strict pull ups; 7 reps AFAP x8; rest 90 sec
45 sec
34
34
42
35
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x5; rest 2 min
4, 5, 5, 4
D. Swing development tech work - 10 min
done
+
10 burpees AFAP
airdyne sprint 15 seconds @100%
rest 2 min
x5 sets
done
+
mobility work
I knew I was crunched for time on this one because I had to go after work and get it done before the gym closed. So I had to shave a little bit off. I did 4 handstands, rested 5 mins then did another 3. They were very challenging with the short 25 sec rest. Push jerk/pull ups went well. I actually think my push jerk technique improves when it gets heavier...I actually get under faster and lower. Ring push ups were fine, hard. Swing work was okay...right shoulder got a little sore so I stayed off the rings. I did the full five rounds of conditioning and then had to run. Thanks!
Sunday, November 22, 2015
November 22, 2015
Daily score: 6 (sore legs)
Workout:
A. Squat clean tech work 20 min (start light and build heavy as you go)
143!!!! (10# squat clean PR)
B. Front squat; 5x5 @84% 1rm; rest 2 min
130x5x5
C. Back squat; 30 for time @74% 1rm
133x30= 3:38
D1. DB crossover step ups; 8 slow controlled reps x5; rest 30 sec
15# dbs x 8/side x 5
D2. Single leg snatch grip RDL; 8-10x5/side; rest 30 sec bw sides
8/side x 5 with 33# bar
I was still pretty sore today, inner legs, hami's, and butt. I thought about doing this tomorrow because of the soreness but I didn't want to get off schedule and was hoping maybe it would help to move. So I waited as late in the day as I could and took my time warming up. I did this alone in my garage. Started a clock and just did one rep squat clean at a time adding 5# weight each rep. I didn't keep track of the weight just kept adding. I hit 143 at the end of the 20 minutes and was so excited when I added it up! Knees came in a little coming up out of the front squat but other than that it was solid. And I didn't fail any reps. So exciting. The front squats were the hardest part of this workout. 5th rep was tough every set. Back squats went so much better this week. I did 10, 10, 5, 5. Last week I had to use the jerk blocks for these so maybe that was another reason I was slower last week. But I also just felt pumped today after that PR and just attacked the challenge. Legs were definitely spent after the 30 back squats. D went fine, just tedious and tired legs. Hami's and inner legs were still the most sore after and I rolled out for a bit. Thanks!
Workout:
A. Squat clean tech work 20 min (start light and build heavy as you go)
143!!!! (10# squat clean PR)
B. Front squat; 5x5 @84% 1rm; rest 2 min
130x5x5
C. Back squat; 30 for time @74% 1rm
133x30= 3:38
D1. DB crossover step ups; 8 slow controlled reps x5; rest 30 sec
15# dbs x 8/side x 5
D2. Single leg snatch grip RDL; 8-10x5/side; rest 30 sec bw sides
8/side x 5 with 33# bar
I was still pretty sore today, inner legs, hami's, and butt. I thought about doing this tomorrow because of the soreness but I didn't want to get off schedule and was hoping maybe it would help to move. So I waited as late in the day as I could and took my time warming up. I did this alone in my garage. Started a clock and just did one rep squat clean at a time adding 5# weight each rep. I didn't keep track of the weight just kept adding. I hit 143 at the end of the 20 minutes and was so excited when I added it up! Knees came in a little coming up out of the front squat but other than that it was solid. And I didn't fail any reps. So exciting. The front squats were the hardest part of this workout. 5th rep was tough every set. Back squats went so much better this week. I did 10, 10, 5, 5. Last week I had to use the jerk blocks for these so maybe that was another reason I was slower last week. But I also just felt pumped today after that PR and just attacked the challenge. Legs were definitely spent after the 30 back squats. D went fine, just tedious and tired legs. Hami's and inner legs were still the most sore after and I rolled out for a bit. Thanks!
Saturday, November 21, 2015
November 21, 2015
Daily score: 5 (sore)
Workout:
Row 10 min easy
Run 10 min easy
+
mobility work 20-30 min
Done
You are a smart man. I'm not sure I could have done much beyond this today. I didn't realize how stiff and sore I was until I started moving. Mostly butt and hami's. Other than soreness I feel good! Thanks!
Workout:
Row 10 min easy
Run 10 min easy
+
mobility work 20-30 min
Done
You are a smart man. I'm not sure I could have done much beyond this today. I didn't realize how stiff and sore I was until I started moving. Mostly butt and hami's. Other than soreness I feel good! Thanks!
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