Daily score: 7
Workout:
Barbell club
A) 30 mins to work to a max 3 position clean with one jerk (high hang, hang, clean from floor and jerk)
Worked from 83 up to 113
B) Barbell cycling drills
4 snatch, 8 c and j
Rest 3 min
3 snatch, 7 c and j
Rest 2 min
2 snatch, 6 c and j
Rest 2 min
1 snatch, 5 c and j
Did: 68,73,78,83 (all power and push jerks)
Got a few good tips on my clean: to explode up versus just rocking back on the hang clean and to stay more tight in the catch. It was good practice. It's been a long time since I worked on barbell cycling and definitely notice improvement each set. First set was a little sloppy. Writing this the next day and my back is super tight. I will do some mobility work tonight. Thanks and happy new year!!!
Thursday, December 31, 2015
Monday, December 28, 2015
December 28, 2015
Daily score: 6 (worked last night)
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 4 min for quality
Done (15-35 second holds)
B. Negative ring muscle ups; accumulate 22 reps (same as sat)
Done
C. Skin the cats; 5 slow controlled reps x6/side; rest 2 min
2 sets of skin the cats, 2 sets of pull to inverted
+
10 burpees AFAP
assault bike spritn 30 secdodns @100%
rest 3 min actively
x5 sets
Done, each round about 1 minute
Legs have gotten more sore throughout the day. I did this workout before they were all that sore but now I really notice it. Quads, hami's, glutes. Worked last night and tonight and was happy just to get through the workout today so I can sleep and relax tomorrow. Workout went well. Handstands are improving. Wrists held up better through the frog stands this week. Muscle ups felt way stronger and more controlled. Two rounds of the skin the cats was all I could take nausea wise. Pulls to inverted didn't seem to make it any worse. I am definitely weaker at controlling both on the right side/shoulder. Conditioning went well. Hopefully helped get some blood moving in my sore legs. Will work on mobility and hip issues tomorrow. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 4 min for quality
Done (15-35 second holds)
B. Negative ring muscle ups; accumulate 22 reps (same as sat)
Done
C. Skin the cats; 5 slow controlled reps x6/side; rest 2 min
2 sets of skin the cats, 2 sets of pull to inverted
+
10 burpees AFAP
assault bike spritn 30 secdodns @100%
rest 3 min actively
x5 sets
Done, each round about 1 minute
Legs have gotten more sore throughout the day. I did this workout before they were all that sore but now I really notice it. Quads, hami's, glutes. Worked last night and tonight and was happy just to get through the workout today so I can sleep and relax tomorrow. Workout went well. Handstands are improving. Wrists held up better through the frog stands this week. Muscle ups felt way stronger and more controlled. Two rounds of the skin the cats was all I could take nausea wise. Pulls to inverted didn't seem to make it any worse. I am definitely weaker at controlling both on the right side/shoulder. Conditioning went well. Hopefully helped get some blood moving in my sore legs. Will work on mobility and hip issues tomorrow. Thanks!
Sunday, December 27, 2015
December 27, 2015
Daily score: 8
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set and increase avg load per set by 2.5-5# from last week)
98,103,103,108,108,113,118
B. Double barrel Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
73,78,83,88,93,98
C1. Band resisted partial box pistols; 10 slow controlled reps
x4/side; rest 30 sec
10/leg x 4
C2. X band lateral walks; 12 steps in both directions x4; rest 30 sec
12/way x 4
C3. Low bridge hamstring curls; 12 slow controlled reps x4; rest 30 sec
12 x 4
C4. Weighted sorensen holds; 30 seconsd x4; rest 3 min
20# x 30sec x 4
D1. Low bench barbell step ups; 10 steps x5/leg; rest 1 min bw legs
103 x 10 steps/leg x 5
D2. HAnging knee raises; 10 reps x5; rest 1 min
10 x 5
Well it was a busy week full of indulgences and so good to be back lifting and on track. I enjoyed the 'reset' but am so glad I have this in my life. I think otherwise my lazy side would just continue to beget more laziness. Anyhow, last night I was moving the couch after putting away the Christmas tree and tweaked my low right back. It kinda shocked me and I dropped the couch and then it went away. I was nervous about it but felt good today, nearly nonexistent, and workout felt great, I wore my belt just for extra peace of mind. The other thing I learned this week is that my irritated right hip/butt is achy even when I don't workout.
On to the workout: cleans were fun. 118 x 3 was pretty tough. Double barrel squats are hard but felt better this time than I remember last time. The C series went well, pistols are harder on right leg, just stiff right hip. D series was fine, step ups are also harder on the right leg. Good to be back at it! Thanks!
Workout:
A. Squat clean; 7 tng triples; rest 2 min (ascending load per set and increase avg load per set by 2.5-5# from last week)
98,103,103,108,108,113,118
B. Double barrel Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
73,78,83,88,93,98
C1. Band resisted partial box pistols; 10 slow controlled reps
x4/side; rest 30 sec
10/leg x 4
C2. X band lateral walks; 12 steps in both directions x4; rest 30 sec
12/way x 4
C3. Low bridge hamstring curls; 12 slow controlled reps x4; rest 30 sec
12 x 4
C4. Weighted sorensen holds; 30 seconsd x4; rest 3 min
20# x 30sec x 4
D1. Low bench barbell step ups; 10 steps x5/leg; rest 1 min bw legs
103 x 10 steps/leg x 5
D2. HAnging knee raises; 10 reps x5; rest 1 min
10 x 5
Well it was a busy week full of indulgences and so good to be back lifting and on track. I enjoyed the 'reset' but am so glad I have this in my life. I think otherwise my lazy side would just continue to beget more laziness. Anyhow, last night I was moving the couch after putting away the Christmas tree and tweaked my low right back. It kinda shocked me and I dropped the couch and then it went away. I was nervous about it but felt good today, nearly nonexistent, and workout felt great, I wore my belt just for extra peace of mind. The other thing I learned this week is that my irritated right hip/butt is achy even when I don't workout.
On to the workout: cleans were fun. 118 x 3 was pretty tough. Double barrel squats are hard but felt better this time than I remember last time. The C series went well, pistols are harder on right leg, just stiff right hip. D series was fine, step ups are also harder on the right leg. Good to be back at it! Thanks!
Saturday, December 19, 2015
December 19, 2015
Daily score: 6
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x5; rest 1 min
6 x 5
A2. Weighted pull up clusters; 1.1.1x5; rest 15 sec/rest 2 min
10# x 1.1.1 x 5
B. Negative ring muscle ups; accumulate 22 slow controlled reps not for time
22 with band
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x5; rest 30 sec
8 x 5
C2. Side plank; 30 seconds x5; rest 2 min
30/side x 5
+
For time:
20 burpee box jumps 20"
60 row calories
20 burpee box jumps 20"
9:04
+
D1. Assisted german hang; 30 seconsd x4; rest 30 sec
done
D2. Ring pec stretch; 30 secodns x4; rest 30 sec
done
D3. Standing shoudler extensions stretch; 30 secodns x4; rest 30 sec
done
D4. KB thoracic stretch on foam roller; 30 seconds x4; rest 30 sec
done
+
airdyne 15 min easy cool down
done
'A' went well. I started and stayed lighter this week on the weighted pull ups because I remember cheating the full range of motion last week trying to do more weight and the 10# was tough enough this week. The eccentric mu's went fine...trying to really control the transition and not drop too fast. Stir the pots were hard again but happy with the side plank this week, I was able to do all 30 seconds unbroken. WOD was kinda fun...no step-ups, all jumps up and down. The row was right around 4:00. Stretch series and AD were great! Thanks!
Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x5; rest 1 min
6 x 5
A2. Weighted pull up clusters; 1.1.1x5; rest 15 sec/rest 2 min
10# x 1.1.1 x 5
B. Negative ring muscle ups; accumulate 22 slow controlled reps not for time
22 with band
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x5; rest 30 sec
8 x 5
C2. Side plank; 30 seconds x5; rest 2 min
30/side x 5
+
For time:
20 burpee box jumps 20"
60 row calories
20 burpee box jumps 20"
9:04
+
D1. Assisted german hang; 30 seconsd x4; rest 30 sec
done
D2. Ring pec stretch; 30 secodns x4; rest 30 sec
done
D3. Standing shoudler extensions stretch; 30 secodns x4; rest 30 sec
done
D4. KB thoracic stretch on foam roller; 30 seconds x4; rest 30 sec
done
+
airdyne 15 min easy cool down
done
'A' went well. I started and stayed lighter this week on the weighted pull ups because I remember cheating the full range of motion last week trying to do more weight and the 10# was tough enough this week. The eccentric mu's went fine...trying to really control the transition and not drop too fast. Stir the pots were hard again but happy with the side plank this week, I was able to do all 30 seconds unbroken. WOD was kinda fun...no step-ups, all jumps up and down. The row was right around 4:00. Stretch series and AD were great! Thanks!
December 17, 2015
Daily score: 7
Workout:
A1. Single arm KB thruster; 10 reps x4/side; rest 1 min bw sides/rest 2 min
35# x 10/side
26# x 10/side x 3
A2. Single leg snatch grip RDL; 6-8x4; rest 1 min
25kg x 6 x 4
A3. Light jefferson curls; 10 slow controlled reps x4; rest 1 min
10 x 4
+
5 sets:
10 deadlift 135#
20 wall balls
30 double unders
rest 90 sec bw sets
Lost the time it took for this! But I think it was around 21 minutes :)
+
mobility work 15-20 min
Done
Thrusters were fine at the 35# other than being single arm it pulled weird on my neck! It was pinchy enough that I thought it prudent to go down in weight. I didn't have any trouble at 26#. The RDLs were heavy and hard at 25kgs and more difficult to balance on the right leg. Jefferson curls were a wonderful stretch. The wod was fine, kinda fun. Hated the wall balls. Since I'm behind on blogging and putting this in late, the interesting thing is how sore my hamstrings were the next couple days. Thanks!
Workout:
A1. Single arm KB thruster; 10 reps x4/side; rest 1 min bw sides/rest 2 min
35# x 10/side
26# x 10/side x 3
A2. Single leg snatch grip RDL; 6-8x4; rest 1 min
25kg x 6 x 4
A3. Light jefferson curls; 10 slow controlled reps x4; rest 1 min
10 x 4
+
5 sets:
10 deadlift 135#
20 wall balls
30 double unders
rest 90 sec bw sets
Lost the time it took for this! But I think it was around 21 minutes :)
+
mobility work 15-20 min
Done
Thrusters were fine at the 35# other than being single arm it pulled weird on my neck! It was pinchy enough that I thought it prudent to go down in weight. I didn't have any trouble at 26#. The RDLs were heavy and hard at 25kgs and more difficult to balance on the right leg. Jefferson curls were a wonderful stretch. The wod was fine, kinda fun. Hated the wall balls. Since I'm behind on blogging and putting this in late, the interesting thing is how sore my hamstrings were the next couple days. Thanks!
December 16, 2015
Daily score: 7
Workout:
Barbell club
We spent 30 mins doing one snatch pull followed by one full snatch. I started light and then did most of the reps (about 8-10 sets) at 88#. We worked on my not rolling so far back on my heels and accelerating from the knee. After snatching we did squat clean singles. I started at 45 kgs and worked up to doing most reps (8-10) at 55-60 kgs. Trying to work on speed again. Thanks!
Workout:
Barbell club
We spent 30 mins doing one snatch pull followed by one full snatch. I started light and then did most of the reps (about 8-10 sets) at 88#. We worked on my not rolling so far back on my heels and accelerating from the knee. After snatching we did squat clean singles. I started at 45 kgs and worked up to doing most reps (8-10) at 55-60 kgs. Trying to work on speed again. Thanks!
Monday, December 14, 2015
December 14, 2015
Daily score: 7
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 3 min for quality
Done (15-25 second increments)
B. Negative ring muscle ups; accumulate 20 reps (same as sat)
Done, with band
C. Skin the cats; 5 slow controlled reps x5/side; rest 2 min
5x5
+
21-15-9
burpees
assault bike calories
6:35
Handstands were improved today. Rolled out of all of them. Did some headstands and shoulder stands too. 3 min frogstand was fine, wrists were getting tired by the end. Negative mu's were fun again, and hard with just a thin band. Skin the cats are harder on my right shoulder, just harder to control the motion. And I have to tuck my knees in to get started. They also make me nauseous by the 15th to 20th one...so by the time I was doing burpees I thought they may actually be 'burpees'. Lol, so funny, I know. But I lived. Wod was fine, shoulders were tired, I like burpees and the gym has brand new AD bikes that are smoothe and fancy. Thanks!
Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B. Frog stand; accumulate 3 min for quality
Done (15-25 second increments)
B. Negative ring muscle ups; accumulate 20 reps (same as sat)
Done, with band
C. Skin the cats; 5 slow controlled reps x5/side; rest 2 min
5x5
+
21-15-9
burpees
assault bike calories
6:35
Handstands were improved today. Rolled out of all of them. Did some headstands and shoulder stands too. 3 min frogstand was fine, wrists were getting tired by the end. Negative mu's were fun again, and hard with just a thin band. Skin the cats are harder on my right shoulder, just harder to control the motion. And I have to tuck my knees in to get started. They also make me nauseous by the 15th to 20th one...so by the time I was doing burpees I thought they may actually be 'burpees'. Lol, so funny, I know. But I lived. Wod was fine, shoulders were tired, I like burpees and the gym has brand new AD bikes that are smoothe and fancy. Thanks!
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