Daily score: 8
Workout:
Hatch-
back squats
98x10
108x8
113x6
123x6
133x6
front squats
88x5
103x5
108x5
113x5
+
Diane
21-15-9
DL 155
HSPUs
(7 min time cap)
made it through the 15 hspus
Squats went well. Body is kinda sore all over. I warmed up to the 155 DL slowly to be sure left hami was feeeling good and it was. Funny thing is the HSPUs were the hard part and fatigued. I did the 21 DLs unbroken and went right into the handstand and realized my core/back was too smoked to keep a hollow body...I only got 5 reps and they were messy. I think all this gymanstics really has me wanting to keep a hollow body and when I lose it it's just so unsatisfying. In the past I probably would have just gone fast and crazy and done a bunch of sloppy hspus with an arched back. But instead I did sets of three because that was what I could do keeping things tight. Shoulders got a little smoked too. But mostly core/back. And now I am ready for a day off. Thanks!
Tuesday, August 30, 2016
Sunday, August 28, 2016
August 28, 2016
Daily score: 7 (glutes so sore)
Workout:
A. Hollow body position strict pull ups; accumulate 35 reps not for time
35
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
6-8 attempts all around 15-20 seconds
C. Hip bridge two arm DB bench press; 8-10x3; rest 2 min
35# x 10
40 x 8
40 x 8
D. False grip ring to chest hold; amsap x4; rest 90 seconds
15, 21, 17, 15
E. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 x 4
F1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec
30 x 4
F2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns
30 x 4
G1. Side plank overarch; 10 reps x4; rest 1 min
10 x 4
G2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min
3 x 4
Glutes are so sore! I think from the split squats. But it's the good kind of sore, just muscle and equal on both sides which is way better than the weird pain in the right hip or hami insertion on the left that I have had- those things are good for now. I posted the videos to be sure I am hitting the target we are aiming at. I feel like the pull ups are better...you? Shoulder stand was way more challenging while trying to elevate shoulders...you can't see the light of day between the parallete and my shoulders in the video but I swear there was a paper thin space :). Any tips? Is that a good position? Bench was heavy at 40 and right shoulder harder to control. False grip hangs are so hard but getting better...I did all the 20 second ones with feet on the ground but in a hollow. Forearms and shoulders were getting tired out by the time I got to the hangs. Everything else went well...other than this was a long hard workout and anyone watching may not think so, but it is the hardest workout of my week and I love it! This is the stuff that gives me such a respect for gymnastics. Thanks!
Workout:
A. Hollow body position strict pull ups; accumulate 35 reps not for time
35
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
6-8 attempts all around 15-20 seconds
C. Hip bridge two arm DB bench press; 8-10x3; rest 2 min
35# x 10
40 x 8
40 x 8
D. False grip ring to chest hold; amsap x4; rest 90 seconds
15, 21, 17, 15
E. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 x 4
F1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec
30 x 4
F2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns
30 x 4
G1. Side plank overarch; 10 reps x4; rest 1 min
10 x 4
G2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min
3 x 4
Glutes are so sore! I think from the split squats. But it's the good kind of sore, just muscle and equal on both sides which is way better than the weird pain in the right hip or hami insertion on the left that I have had- those things are good for now. I posted the videos to be sure I am hitting the target we are aiming at. I feel like the pull ups are better...you? Shoulder stand was way more challenging while trying to elevate shoulders...you can't see the light of day between the parallete and my shoulders in the video but I swear there was a paper thin space :). Any tips? Is that a good position? Bench was heavy at 40 and right shoulder harder to control. False grip hangs are so hard but getting better...I did all the 20 second ones with feet on the ground but in a hollow. Forearms and shoulders were getting tired out by the time I got to the hangs. Everything else went well...other than this was a long hard workout and anyone watching may not think so, but it is the hardest workout of my week and I love it! This is the stuff that gives me such a respect for gymnastics. Thanks!
Saturday, August 27, 2016
August 27, 2016
Daily score: 8
B1. Two arm KB front rack rear foot elevated split squats; 6-8x3; rest 1 min
B2. Single leg RDL; 8-10x3; rest 1 min
C1. Hanging straight leg raises; amrap unbroken @2021 tempo x5; rest 1 min
C2. Twisting back extensions; 10 reps x5; rest 1 min
Workout:
A. Snatch; 1.1.1.1.1x5; rest 15 sec/rest 2 min (82-92% 1rm for all)
93
93- failed 4th rep
93
98
103- failed 2nd and 3rd rep so stopped and dropped wt
93- failed 2nd rep so did 6
B1. Two arm KB front rack rear foot elevated split squats; 6-8x3; rest 1 min
26# KBs x 6 x 3
B2. Single leg RDL; 8-10x3; rest 1 min
PVC pipe x 10 x 3
C1. Hanging straight leg raises; amrap unbroken @2021 tempo x5; rest 1 min
8,7,7,7,7
C2. Twisting back extensions; 10 reps x5; rest 1 min
10x5
+
row sprints:
10 seconds @100% effort
rest 1 min
x18
row sprints:
10 seconds @100% effort
rest 1 min
x18
Total 82 cals for all 18 sprints
Snatching heavy like that with short rest is hard but I love it. Even though I failed a lot today I feel like I made progress and am learning my weaknesses. I failed the 4th rep on the second set (the one videoed) and I failed some at 103 so backed off the weight. Backing down to 93 felt light and I failed that second rep behind me so I did one extra. The rest of the workout went well and uneventful. Thanks!
Friday, August 26, 2016
August 26, 2016
Daily score: 5 (tired from night shifts, kinda sore)
Workout:
Hatch squats-
Back squat:
10x98
8x108
8x113
8x123
Front squat:
5x88
5x93
5x103
5x103
+
7 min amrap:
1 hang power clean (105)
10 du
2 hpc
20 du
3 hpc
30 du
...and upward
I made it to 41 of the 60 DU's
I was tired and felt physically heavy but made it through this one. The last couple sets of back squats were probably the hardest part. Well, and breathing on the DU's...I did sets of 10 the whole way.
Thursday, August 25, 2016
August 25, 2016
Daily score: 7 (sore quads)
Workout:
A. Snatch; 7 singels @82% 1rm, 4 singles @90+% 1rm; rest 1 min
93x7, 98, 103, 108, 113 fail, 113
B. False grip ring to chest hold; amsap x4; rest 90 seconds
15,20,15,14
C. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 no feet, 20x3 with feet
D1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec
30x4
D2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns
30x4
E1. Side plank overarch; 10 reps x4; rest 1 min
10x4
E2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min
3x4
This was a fun workout. Left quad is super tight/sore. Legs have been pretty sore since squats on Tuesday. Snatching felt good...it's my arms/shoulders that give as the weight goes up. Everything else was uneventful other than I learned taping my wrists helps a lot on the false grip hangs. Thanks!
Workout:
A. Snatch; 7 singels @82% 1rm, 4 singles @90+% 1rm; rest 1 min
93x7, 98, 103, 108, 113 fail, 113
B. False grip ring to chest hold; amsap x4; rest 90 seconds
15,20,15,14
C. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 no feet, 20x3 with feet
D1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec
30x4
D2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns
30x4
E1. Side plank overarch; 10 reps x4; rest 1 min
10x4
E2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min
3x4
This was a fun workout. Left quad is super tight/sore. Legs have been pretty sore since squats on Tuesday. Snatching felt good...it's my arms/shoulders that give as the weight goes up. Everything else was uneventful other than I learned taping my wrists helps a lot on the false grip hangs. Thanks!
Tuesday, August 23, 2016
August 23, 2016
Daily score: 9
Workout:
Back squats:
10 at 98
8 at 115
6 at 123
4 at 133
Front squats:
5 at 88
5 at 103
5 at 103
5 at 103
+
12 min amrap: (split with partner, run together)
Run/row 400m
27 push press 65#
27 pull ups
Run/row 400m
21 push press
21 pulls ups
Run/row 400m
15 push press
15 pull ups
Run/row 400m
9 push press
9 pull ups
We nearly finished the last 400m
So...at the beginning of class they said to base the numbers off 90% of my 1rm squat. I think this made it much more doable and I was able to keep good form. Legs were shaky by the end though and I know I will be sore. The wod was okay, my partner was incredible and I held her back so I rowed the all but the 1st 400m while she ran and I did all butterfly pull ups but they were clunky today. Push press was like nothing. I was tired. Thanks!
Workout:
Back squats:
10 at 98
8 at 115
6 at 123
4 at 133
Front squats:
5 at 88
5 at 103
5 at 103
5 at 103
+
12 min amrap: (split with partner, run together)
Run/row 400m
27 push press 65#
27 pull ups
Run/row 400m
21 push press
21 pulls ups
Run/row 400m
15 push press
15 pull ups
Run/row 400m
9 push press
9 pull ups
We nearly finished the last 400m
So...at the beginning of class they said to base the numbers off 90% of my 1rm squat. I think this made it much more doable and I was able to keep good form. Legs were shaky by the end though and I know I will be sore. The wod was okay, my partner was incredible and I held her back so I rowed the all but the 1st 400m while she ran and I did all butterfly pull ups but they were clunky today. Push press was like nothing. I was tired. Thanks!
Sunday, August 21, 2016
August 21, 2016
Daily score: 9
Workout:
A. Hollow body position strict pull ups; accumulate 30 reps not for time
30 in sets of 3
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
5 one minute holds
C. Hip bridge two arm DB bench press; 10-12x3; rest 2 min
25x12
30x12
35x12
D. False grip ring to chest hold; amsap x3; rest 90 seconds
15 painful seconds x 3
E. False grip hang; 20 seconsd x3; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 x 3 with feet assist
F1. Leverage assisted ring plank hold; 30 seconds x3; rest 30 sec
30 x 3
F2. 45 degree externally rotated parallete support hold; 30 seconds
x3; rest 90 secodns
30x3
G1. Side plank overarch; 10 reps x3; rest 1 min
10/side x 3
G2. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min
3x3
This was a hard but satisfying 90 minutes. Pull ups are much improved. Shoulder stand felt great just got long upside down but now after I think I did it wrong and cheated because I let my shoulders rest on the parallettes...that's not right is it? Everything else was about the same as last time...wrists more sore from false grip is all. Thanks!
Workout:
A. Hollow body position strict pull ups; accumulate 30 reps not for time
30 in sets of 3
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)
5 one minute holds
C. Hip bridge two arm DB bench press; 10-12x3; rest 2 min
25x12
30x12
35x12
D. False grip ring to chest hold; amsap x3; rest 90 seconds
15 painful seconds x 3
E. False grip hang; 20 seconsd x3; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)
20 x 3 with feet assist
F1. Leverage assisted ring plank hold; 30 seconds x3; rest 30 sec
30 x 3
F2. 45 degree externally rotated parallete support hold; 30 seconds
x3; rest 90 secodns
30x3
G1. Side plank overarch; 10 reps x3; rest 1 min
10/side x 3
G2. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min
3x3
This was a hard but satisfying 90 minutes. Pull ups are much improved. Shoulder stand felt great just got long upside down but now after I think I did it wrong and cheated because I let my shoulders rest on the parallettes...that's not right is it? Everything else was about the same as last time...wrists more sore from false grip is all. Thanks!
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