Daily score: 7
Workout:
A. Snatch pulls; 3x3; rest 2 min
121 x 3 x 3
B. TnG power clean; 8 reps x3; rest 2 min (moderate load, perfect
positions, increase weight per set)
99, 99, 105
C. Single leg RDL; 6-8x3; rest 1 min bw sides
33# x 8 x 3 per leg
D. Single arm farmers handle deficit deadlift; 8 reps x3/side; rest 1
min bw sides
53# KB x 8 x3 per side
+
3 rounds for time:
15 calories row
10 burpees
4:53 (1:31, 1:45, 1:38)
+
mobility work 20-30 min
glutes and hamstrings and low back
Snatch pulls felt good, tore some callouses but nothing bad. Power cleans were fun...I thought 99 seemed a little heavy for the parameters you set on the first set so I used the same weight on the second set and improved so I added weight for the 3rd set. It was good practice at dropping consistently to the same spot under the bar. Single leg RDLs were tough today, just struggled with balance. Surprisingly, the gym does not have farmer carry handles so I had to use a KB for the DLs. These were awkward and I definitely felt my core working. The wod was kinda fun, fast. Mobility was good. Thanks!
Tuesday, June 28, 2016
June 27, 2016
Daily score: 6
Workout:
A. Squat clean clusters; 2.2.2x3; rest 20 sec/rest 2 min (tng)
105, 115, 120
B1. Rear foot elevated split suqats; 6-8x3; rest 10 sec
8 x 3 /side
B2. Slam balls; 6 reps as aggressive as possible x3; rest 2 min
6 x 3
C. Half kneeling slam ball halos (rotate the ball around your head.
keep rib cage pulled down and neutral the entire time)
I did 3 sets of 10 in each direction since you didn't specify
D1. KBS; 10 russian swings as aggressively as possible x3; rest 10 sec
53# x 10 x 3
D2. Box jumps; 1.1.1x3; rest 15 sec/rest 3 min (try to jump as high
and land softly)
1.1.1 to 30 inches x 3
It was a long day at work but I was glad I had this to do in the peace and quiet of my garage. Cleans are feeling so much improved lately...like I have figured out how to be more balanced in the bottom of the catch...I don't hit it perfect every time but I definitely know the feeling when I do. My upper back gave on the last 2 at 120, I didn't fail or anything but I lost my tension. Everything else went well...box jumps seemed high...I have not jumped to a 30" anything in what feels like a long time, so they were high but not all too terribly 'soft'. Thanks!
Workout:
A. Squat clean clusters; 2.2.2x3; rest 20 sec/rest 2 min (tng)
105, 115, 120
B1. Rear foot elevated split suqats; 6-8x3; rest 10 sec
8 x 3 /side
B2. Slam balls; 6 reps as aggressive as possible x3; rest 2 min
6 x 3
C. Half kneeling slam ball halos (rotate the ball around your head.
keep rib cage pulled down and neutral the entire time)
I did 3 sets of 10 in each direction since you didn't specify
D1. KBS; 10 russian swings as aggressively as possible x3; rest 10 sec
53# x 10 x 3
D2. Box jumps; 1.1.1x3; rest 15 sec/rest 3 min (try to jump as high
and land softly)
1.1.1 to 30 inches x 3
It was a long day at work but I was glad I had this to do in the peace and quiet of my garage. Cleans are feeling so much improved lately...like I have figured out how to be more balanced in the bottom of the catch...I don't hit it perfect every time but I definitely know the feeling when I do. My upper back gave on the last 2 at 120, I didn't fail or anything but I lost my tension. Everything else went well...box jumps seemed high...I have not jumped to a 30" anything in what feels like a long time, so they were high but not all too terribly 'soft'. Thanks!
Sunday, June 26, 2016
June 26, 2016
Daily score: 7
Workout:
Outdoor day
I went for a solid 1.5 hour constant paddle on the stand up paddle board on the river. I was by myself and was able to make it more of a workout. It was good for me to be outside in the sunshine and unreachable. Thanks!
Workout:
Outdoor day
I went for a solid 1.5 hour constant paddle on the stand up paddle board on the river. I was by myself and was able to make it more of a workout. It was good for me to be outside in the sunshine and unreachable. Thanks!
June 25, 2016
Daily score: 7
Workout:
Outdoor day
I went for a 4.8 mile, 1500 foot elevation gain hike with my dog. We started a little later than planned and it was a bit too warm for my pup so it wasn't quit as fast as I planned. He feigned heat stroke most of the way. This afternoon I went to a strongman type CF gym in town to cheer a couple of my girlfriends on in a deadlift/bench press competition. It was a fundraiser for autism and a small low-key event. So...they talked me into making a donation and lifting some weight :). We got 3 attempts at each lift. I did 125, 130, then 135 bench, I failed the 135. It was cool because there were a couple good coaches that gave me a lot of tips about benching I had never heard before. Good stuff. I figured I would just deadlift something not too heavy for me just to not aggravate the hip/butt issue for no good reason. So I just did one DL and lifted 265. Funny thing though...it was a lot harder than I thought it would be! Of course I was barefoot and in jean shorts with no belt. In my head I thought I had deadlifted 300 before but now I'm wondering because I have 273 listed. Anyhow...I feel great and didn't hurt anything. Thanks!
Workout:
Outdoor day
I went for a 4.8 mile, 1500 foot elevation gain hike with my dog. We started a little later than planned and it was a bit too warm for my pup so it wasn't quit as fast as I planned. He feigned heat stroke most of the way. This afternoon I went to a strongman type CF gym in town to cheer a couple of my girlfriends on in a deadlift/bench press competition. It was a fundraiser for autism and a small low-key event. So...they talked me into making a donation and lifting some weight :). We got 3 attempts at each lift. I did 125, 130, then 135 bench, I failed the 135. It was cool because there were a couple good coaches that gave me a lot of tips about benching I had never heard before. Good stuff. I figured I would just deadlift something not too heavy for me just to not aggravate the hip/butt issue for no good reason. So I just did one DL and lifted 265. Funny thing though...it was a lot harder than I thought it would be! Of course I was barefoot and in jean shorts with no belt. In my head I thought I had deadlifted 300 before but now I'm wondering because I have 273 listed. Anyhow...I feel great and didn't hurt anything. Thanks!
Friday, June 24, 2016
June 24, 2016
Daily score: 7
Workout:
20 min amrap @sustainable continuous pace
Row 10 calories
10 air squats @2020 tempo (control the range completely and let me
know if these help and feel good)
Assault bike 10 calories
10 back extensions @2020 tempo
5 rounds plus 10 cals and 10 squats
+
3 rounds for time:
50 double unders
10 burpees
6:05
+
A1. Lateral lunges @2010; 5 reps x3/side; rest as needed
A2. Lateral step ups to low bench; 6 reps x3/side; rest as needed
(keep them under control)
A3. Unloaded RDL; 6 slow controlled reps x3/side; rest as needed
A4. Horse stance isometric hold (keep a vertical torso and knees
tracking out, just go as low as you can comfortbly hold); 60 seconds
x3; rest as needed
Done
The 20 min amrap was a great warm up...air squats were helpful...made me more aware of some of my unevenness and good to work on tension while moving slower. I love back extensions and have been doing them in my warm up for awhile. Double unders...it's been awhile since I have worked on them and they were not great today. Just the getting out of breath and getting tense problem. The A series was good stuff, horse stance hold for 60 seconds was for real. Thanks!
Workout:
20 min amrap @sustainable continuous pace
Row 10 calories
10 air squats @2020 tempo (control the range completely and let me
know if these help and feel good)
Assault bike 10 calories
10 back extensions @2020 tempo
5 rounds plus 10 cals and 10 squats
+
3 rounds for time:
50 double unders
10 burpees
6:05
+
A1. Lateral lunges @2010; 5 reps x3/side; rest as needed
A2. Lateral step ups to low bench; 6 reps x3/side; rest as needed
(keep them under control)
A3. Unloaded RDL; 6 slow controlled reps x3/side; rest as needed
A4. Horse stance isometric hold (keep a vertical torso and knees
tracking out, just go as low as you can comfortbly hold); 60 seconds
x3; rest as needed
Done
The 20 min amrap was a great warm up...air squats were helpful...made me more aware of some of my unevenness and good to work on tension while moving slower. I love back extensions and have been doing them in my warm up for awhile. Double unders...it's been awhile since I have worked on them and they were not great today. Just the getting out of breath and getting tense problem. The A series was good stuff, horse stance hold for 60 seconds was for real. Thanks!
Wednesday, June 22, 2016
June 22, 2016
Daily score: 6 (sore traps)
Workout:
A. Negative strict hollow body pull up; accumulate 35 reps on slow
controlled tempo not for time
35
B. False grip isometric hold at top of pull up on rings; amsap x4; rest 2 min
20,20,20,20
C. Ring thing strict muscle ups; accumulate 20 slow controlled reps
(weighted if needed)
20 unweighted
D. Hanging straight leg raises @41x2; amrap unbroken x4; rest 2 min
4,3,4,4
E1. Side plank press ups; 10 reps + 10 sec hold x5/side; rest 30 sec
E2. Hollow body rock; 30 seconds x5; rest 30 sec
E3. Arch body reps; 10 reps + 10 sec isometric hold x5; rest 90 seconds
Done
+
assault bike 15 min easy
Done
Pull ups felt slightly stronger at the bottom this week. I did sets of 5. The support holds are hard but waaaaay better this week without the ab cramping :). Ring thing mu's are a work in progress...I can pull low but notice that I start to turn over before the rings are all the way to my body...trying hard to go slow and controlled and not throw my head through to make up for lack of strength. Leg raises are HARD but I feel like all these reps were quality. The 'E' series was tough...mentally too...but again, way better without the abs cramping. I just found out my 93 year old grandma had a bad stroke this morning...so sad. She has been so feisty and we all adore her. She may not recover so I may be going out of town to her funeral this weekend. I plan to take a rest day tomorrow and then if I can get saturday's planned programming by friday morning I will do it Friday and basically have 2 'outdoor days' saturday and sunday just in case I have to leave town. Thanks Max!
Workout:
A. Negative strict hollow body pull up; accumulate 35 reps on slow
controlled tempo not for time
35
B. False grip isometric hold at top of pull up on rings; amsap x4; rest 2 min
20,20,20,20
C. Ring thing strict muscle ups; accumulate 20 slow controlled reps
(weighted if needed)
20 unweighted
D. Hanging straight leg raises @41x2; amrap unbroken x4; rest 2 min
4,3,4,4
E1. Side plank press ups; 10 reps + 10 sec hold x5/side; rest 30 sec
E2. Hollow body rock; 30 seconds x5; rest 30 sec
E3. Arch body reps; 10 reps + 10 sec isometric hold x5; rest 90 seconds
Done
+
assault bike 15 min easy
Done
Pull ups felt slightly stronger at the bottom this week. I did sets of 5. The support holds are hard but waaaaay better this week without the ab cramping :). Ring thing mu's are a work in progress...I can pull low but notice that I start to turn over before the rings are all the way to my body...trying hard to go slow and controlled and not throw my head through to make up for lack of strength. Leg raises are HARD but I feel like all these reps were quality. The 'E' series was tough...mentally too...but again, way better without the abs cramping. I just found out my 93 year old grandma had a bad stroke this morning...so sad. She has been so feisty and we all adore her. She may not recover so I may be going out of town to her funeral this weekend. I plan to take a rest day tomorrow and then if I can get saturday's planned programming by friday morning I will do it Friday and basically have 2 'outdoor days' saturday and sunday just in case I have to leave town. Thanks Max!
Tuesday, June 21, 2016
June 21, 2016
Daily score: 8
Workout:
A. Squat clean; build to a tough single
143
B. OHS; 2, 2, 2; rest 2 min
103,108,113
+
27-21-15-9
row calories
thrusters 65#
12:30
+
C1. Single leg RDL; 10-12x4; rest 1 min (ensure good spinal mechanics
as you were cued by the coach)
C2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
C3. Standing hip CARs; 2 reps per leg x4; rest 1 min
Done
The heavy single clean at 143 was the most beautiful 143 I have ever done. I know in the past it has been more of a sloppy grind so today was really satisfying. I would have tried more if you had said to max out but stopped here because I had failed it one time (stuck in bottom). OHS were oddly easier at 113 than the lighter weights...that was weird. The WOD was fine until the thrusters :), they felt heavier today than they did yesterday- which is a good thing! I did the last 9 unbroken and that was my goal so I was happy. 'C' series was good. Thanks!
Workout:
A. Squat clean; build to a tough single
143
B. OHS; 2, 2, 2; rest 2 min
103,108,113
+
27-21-15-9
row calories
thrusters 65#
12:30
+
C1. Single leg RDL; 10-12x4; rest 1 min (ensure good spinal mechanics
as you were cued by the coach)
C2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min
C3. Standing hip CARs; 2 reps per leg x4; rest 1 min
Done
The heavy single clean at 143 was the most beautiful 143 I have ever done. I know in the past it has been more of a sloppy grind so today was really satisfying. I would have tried more if you had said to max out but stopped here because I had failed it one time (stuck in bottom). OHS were oddly easier at 113 than the lighter weights...that was weird. The WOD was fine until the thrusters :), they felt heavier today than they did yesterday- which is a good thing! I did the last 9 unbroken and that was my goal so I was happy. 'C' series was good. Thanks!
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