Daily score: 6
Workout:
A. Power snatch clusters; 1.1.1.1.1x3; rest 10 sec/rest 2 min (80% 1rm)
B. Strict ring pull ups in hollow body position; accumulate 30 reps
not for time in sets of 2
30
C1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30 x 5
C2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30 x 5
D1. Side plank overarch; 10 reps x5; rest 1 min
10 x 5
D2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3 x 5
+
Row 15 min easy
I tried to warm up to snatch but was still guarding my back a lot so decided not to continue. It really just feels like recovering pulled muscles on just the right side of the back. I did the rest of the workout except for the row. Everything else went well. Danced a bunch at a wedding last night and feeling just fine this morning. Plan to swim today and tomorrow off since I work. Thanks!
Saturday, September 17, 2016
Wednesday, September 14, 2016
September 13, 2016
Daily score: 7
Workout:
Class workout
Hatch squats
Back squats:
108x8
113x8
133x6
138x6
Front squats:
103x5
108x5
118x5
123x5
+
7 min amrap
7 power snatch 35#
15 hanging knee raises
30 double unders
4 rounds + 7+15+10
Well...this all seemed to go well until an hour or so after as my low back developed quite a bit of pain. By bedtime I was wishing I had some med to take because I couldn't get comfortable. I am writing this the next day and still not better. Hard to flex at the hips, sit, twist. Not quite the same as last time because hips feel fine. It's all low back. Back to the workout...the two sets of 6 back squats were heavy but I felt okay. Of note- one of the coaches did tell me to work on not bouncing in the bottom and losing tension, he said I was not keeping low back tension on the heavier sets. Of course I was trying to but just not hitting the target I guess. Front squats were better for that since they were lighter. But really back felt fine...tired like normal after squating but nothing bad. Wod went well, I got nearly three rounds of he DU's unbroken. There was a wod option with t2b, I tried a few and they were a 'no-go' for my right shoulder...painful. Just to be clear, shoulder is fine just not when doing t2b :). Thanks...will keep you posted on the back. I may swim today.
Workout:
Class workout
Hatch squats
Back squats:
108x8
113x8
133x6
138x6
Front squats:
103x5
108x5
118x5
123x5
+
7 min amrap
7 power snatch 35#
15 hanging knee raises
30 double unders
4 rounds + 7+15+10
Well...this all seemed to go well until an hour or so after as my low back developed quite a bit of pain. By bedtime I was wishing I had some med to take because I couldn't get comfortable. I am writing this the next day and still not better. Hard to flex at the hips, sit, twist. Not quite the same as last time because hips feel fine. It's all low back. Back to the workout...the two sets of 6 back squats were heavy but I felt okay. Of note- one of the coaches did tell me to work on not bouncing in the bottom and losing tension, he said I was not keeping low back tension on the heavier sets. Of course I was trying to but just not hitting the target I guess. Front squats were better for that since they were lighter. But really back felt fine...tired like normal after squating but nothing bad. Wod went well, I got nearly three rounds of he DU's unbroken. There was a wod option with t2b, I tried a few and they were a 'no-go' for my right shoulder...painful. Just to be clear, shoulder is fine just not when doing t2b :). Thanks...will keep you posted on the back. I may swim today.
Tuesday, September 13, 2016
September 12, 2016
Daily score: 6 (tired, I think night shifts caught up with me)
Workout:
A. Hollow body position strict pull ups; accumulate 45 reps not for time
45
B. Shoulder stand on parallete tech work 10 min
8 approx 15-20 sec holds, shoulder stand
C. Externally rotated parallete inside-out slide reps; 5 reps x6; rest
90 seconds
5x6
D. False grip ring to chest hold; amsap x6; rest 90 seconds
17, 20, 19, 21, 17, 15
E. False grip ring rows; 5 reps x5; rest 1 min
5x5
F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
G1. Side plank overarch; 10 reps x5; rest 1 min
10x5
G2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3x5
This is a tough workout. It always takes a lot of focus. Pull ups I am still doing in set of 2 and 3 in order to maintain the hollow body...keeping the lower back from arching at the bottom is really challenging. Shoulder stand was about the same as last week. In and out are hard but doable. I struggled with the false grip holds but then again they always feel like some of the longest seconds of my life. Rows were easy, F and G series went well. Thanks!
Workout:
A. Hollow body position strict pull ups; accumulate 45 reps not for time
45
B. Shoulder stand on parallete tech work 10 min
8 approx 15-20 sec holds, shoulder stand
C. Externally rotated parallete inside-out slide reps; 5 reps x6; rest
90 seconds
5x6
D. False grip ring to chest hold; amsap x6; rest 90 seconds
17, 20, 19, 21, 17, 15
E. False grip ring rows; 5 reps x5; rest 1 min
5x5
F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec
30x5
F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns
30x5
G1. Side plank overarch; 10 reps x5; rest 1 min
10x5
G2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min
3x5
This is a tough workout. It always takes a lot of focus. Pull ups I am still doing in set of 2 and 3 in order to maintain the hollow body...keeping the lower back from arching at the bottom is really challenging. Shoulder stand was about the same as last week. In and out are hard but doable. I struggled with the false grip holds but then again they always feel like some of the longest seconds of my life. Rows were easy, F and G series went well. Thanks!
September 11, 2016
Daily score: 7
Workout:
60-90 minute hike
Done
This was perfect after working a couple nights. My dog enjoyed it too. Thanks!
Workout:
60-90 minute hike
Done
This was perfect after working a couple nights. My dog enjoyed it too. Thanks!
Friday, September 9, 2016
September 9, 2016
Daily score: 8
Workout:
Class, Hatch squats (they only programmed back squats today, skipped the front d/t Nancy wod)
Back squats:
98x10
108x10
113x8
123x8
+
Nancy:
5 rounds
Run 400m
15 OHS at 65#
16:31
I felt great today...only mildly stressed when I heard we were doing Nancy, which is good for me! I haven't done that workout in a long time. And I remember doing it in the old small CFHV when I could barely OHS and 65# was heavy...I remember Keith yelling at me not to drop the bar and dropping it anyway no matter how hard I tried not to, lol. Pretty sure my OHS form has improved drastically since. Funny, because now it's the running that sucks Back squats were heavy as usually but back felt solid. The exciting thing was I did all the OHS unbroken in Nancy! And they did not feel heavy, just a little pinching in the right shoulder. I didn't run fast, but I don't ever run fast so just happy I ran the whole thing and got right back quickly to the bar. Time cap was 17 minutes, felt good to finish. Thanks!
Workout:
Class, Hatch squats (they only programmed back squats today, skipped the front d/t Nancy wod)
Back squats:
98x10
108x10
113x8
123x8
+
Nancy:
5 rounds
Run 400m
15 OHS at 65#
16:31
I felt great today...only mildly stressed when I heard we were doing Nancy, which is good for me! I haven't done that workout in a long time. And I remember doing it in the old small CFHV when I could barely OHS and 65# was heavy...I remember Keith yelling at me not to drop the bar and dropping it anyway no matter how hard I tried not to, lol. Pretty sure my OHS form has improved drastically since. Funny, because now it's the running that sucks Back squats were heavy as usually but back felt solid. The exciting thing was I did all the OHS unbroken in Nancy! And they did not feel heavy, just a little pinching in the right shoulder. I didn't run fast, but I don't ever run fast so just happy I ran the whole thing and got right back quickly to the bar. Time cap was 17 minutes, felt good to finish. Thanks!
September 8, 2016
Daily score: 7
Workout:
30 mins swimming
I swam 18-20 laps, combo of kick board, freestyle, breast stroke, and back stroke
mobility
Done
I didn't realize how tight my shoulders were until I was swimming, it really helped loosen them up, especially the right side. All good. Thanks!
Workout:
30 mins swimming
I swam 18-20 laps, combo of kick board, freestyle, breast stroke, and back stroke
mobility
Done
I didn't realize how tight my shoulders were until I was swimming, it really helped loosen them up, especially the right side. All good. Thanks!
Tuesday, September 6, 2016
September 6, 2016
Daily score: 8
Workout:
Hatch
Back squats:
108x8
113x8
133x6
138x6
Front squats:
88x5
103x5
108x5
118x5
+
21-15-9
Row calories
Over the rower burpees
(7 min time cap)
6:58
Squats were challenging but I felt solid today. Wod was basically quick cardio and felt good too. No pain with the hami doing burpees so that is good. Thanks!
Workout:
Hatch
Back squats:
108x8
113x8
133x6
138x6
Front squats:
88x5
103x5
108x5
118x5
+
21-15-9
Row calories
Over the rower burpees
(7 min time cap)
6:58
Squats were challenging but I felt solid today. Wod was basically quick cardio and felt good too. No pain with the hami doing burpees so that is good. Thanks!
Subscribe to:
Comments (Atom)