Daily score: 8
Workout:
A. Hollow body position weighted eccentrics; 3-4x6; rest 2 min
10x4x2
10x3
7.5x4
7.5x3
5x4
B. Externally rotated parallete slide in and outs; 6 reps x5; rest 1 min
6x5
C1. Bent over reverse flies; 12-15x4; rest 1 min
5# x 12
5 x 14
5 x 12
5 x 12
C2. Elbow on knee external rotations; 12-15x4; rest 1 min
10# x 15 x 2
10 x 12 x2
D. Single arm farmers carry; 20 steps x4/side; rest 1 min bw sides
70# KB x 20/side x 4
F. Tuck ups; 20 reps x3; rest 2 min
20 x 3
+
The week's charity competition wod-
20 min time cap chipper:
50 pwr snatch 55#
50 du
40 wb 14#
40 sdlhp 55#
30 ohs 55#
30 ctb
20 bar facing burpees
20 pwr clean 95#
I made it through 18 of the burpees
+
Row 15 min easy
I lightened the load on the eccentrics in order to not lose the hollow body at the bottom. I was losing it in my upper back the last couple inches. The slide in and outs are a lot harder all in a row, love them though. Reverse flies are always super hard, I feel a lot of neck tension by the 8th rep or so. Everything else went well, the gym doesn't have a farmer carry handle so I had to use a KB. The gym is doing a charity competition series...one wod a week for four weeks. Last week it was the scheduled wod for class on Friday but this week she decided not to schedule it in for some reason, so I squeezed it in here. Wasn't too bad...I did have to do singles on the chest to bar and that took up a lot of time but that is the usual for me. Thanks!
Monday, October 31, 2016
October 30, 2016
Daily score: 8
Workout:
A1. Snatch grip RDL; 4-6x3; rest 30 sec
53# x 6 x 3
A2. TnG power snatch; 10 reps @moderate load at maximal effort speed
x3; rest 3 min
53 x 10 x 3
B1. Circling back extensions; 10 reps x4; rest 1 min
B2. Tall kneeling plate halos; 10 reps x4; rest 1 min (maintain open
hips and rib cage pulled down)
Done, 20# plate
C1. Elbow plank rotations; 10 reps x3; rest 1 min
C2. Underswitch; 5 reps x3/side; rest 1 min
Done
+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x6 sets
I did this on turf and used 160#, didn't seem too heavy, pushed as fast as possible
+
airydne 15 min easy cool down
Done
Not much to say on this one other than I still feel inconsistent on power snatches, trying to smooth it out. Prowler pushes were fun, something different. Thanks!
Workout:
A1. Snatch grip RDL; 4-6x3; rest 30 sec
53# x 6 x 3
A2. TnG power snatch; 10 reps @moderate load at maximal effort speed
x3; rest 3 min
53 x 10 x 3
B1. Circling back extensions; 10 reps x4; rest 1 min
B2. Tall kneeling plate halos; 10 reps x4; rest 1 min (maintain open
hips and rib cage pulled down)
Done, 20# plate
C1. Elbow plank rotations; 10 reps x3; rest 1 min
C2. Underswitch; 5 reps x3/side; rest 1 min
Done
+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x6 sets
I did this on turf and used 160#, didn't seem too heavy, pushed as fast as possible
+
airydne 15 min easy cool down
Done
Not much to say on this one other than I still feel inconsistent on power snatches, trying to smooth it out. Prowler pushes were fun, something different. Thanks!
Saturday, October 29, 2016
October 29, 2016
Daily score: 8
Workout:
Class
Hatch
BS:
108x5
118x5
128x5
138x5
FS:
98x5
103x5
113x5
113x5
+
12 min time amrap:
3 DL 185
3 box step overs
3 DL
6 box step overs
3 DL
9 box step overs
...and so on...
I made it to 10 out of 36 of the box step overs or 244 reps
All of this felt pretty great. DL's got heavy toward the end of the wod but I did them all unbroken. I did this in the morning and went mountain biking for a few hours in the afternoon. The next day my hamstrings feel tight but otherwise I feel great! Thanks!
Workout:
Class
Hatch
BS:
108x5
118x5
128x5
138x5
FS:
98x5
103x5
113x5
113x5
+
12 min time amrap:
3 DL 185
3 box step overs
3 DL
6 box step overs
3 DL
9 box step overs
...and so on...
I made it to 10 out of 36 of the box step overs or 244 reps
All of this felt pretty great. DL's got heavy toward the end of the wod but I did them all unbroken. I did this in the morning and went mountain biking for a few hours in the afternoon. The next day my hamstrings feel tight but otherwise I feel great! Thanks!
Tuesday, October 25, 2016
October 25, 2016
Daily score: 7
Workout:
Hatch
BS:
108x5
118x5
128x5
138x5
FS:
98x5
103x5
113x5
113x5
+
50-40-30-20-10
Burpees
Double unders
15 minute time cap
I made it to 15 out of the set of 20 double unders
This whole thing went well. Wod was just about keeping moving. Not too bad. Thanks!
Workout:
Hatch
BS:
108x5
118x5
128x5
138x5
FS:
98x5
103x5
113x5
113x5
+
50-40-30-20-10
Burpees
Double unders
15 minute time cap
I made it to 15 out of the set of 20 double unders
This whole thing went well. Wod was just about keeping moving. Not too bad. Thanks!
October 24, 2016
Daily score: 6
Workout:
A. Hollow body position strict weighted pull ups 5#; accumulate 40
reps not for time
40 with 5#, all sets of 2
B. Shoulder stand on parallete tech work 10-15 min (work on tucked
position and send me a video)
All about 20 second holds
C. Seated arnold press; 10-12x5; rest 2 min
25x10x3
20x11
20x10
D. False grip ring rows; amrap unbroken x5; rest 90 seconds
20,20,15,15,12
E. Passive rope hangs; amsap x6; rest 90 sec (switch the top hand
every set. low hand at the elbow of the top hand)
Skipped
F1. Planche leans; 20 seconds x5; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x5; rest 30 sec
F3. Hollow body hold; 30 seconds x5; rest 2 min
5 rounds done
I had to do this one at home because I got off work too late to go to the gym, so I didn't have access to a rope for rope hangs. Everything went well...the F series was really hard, shoulders and abs were getting tired. I had a massage last week from a guy at Dr Ben's to help with the low back QL pain I was having. It really helped and is nearly completely better. Going back to him on Wednesday. He thought is was my QL mostly and psoas and right glutes all tightened up. Just realized I never filled you in on that. Thanks!
Workout:
A. Hollow body position strict weighted pull ups 5#; accumulate 40
reps not for time
40 with 5#, all sets of 2
B. Shoulder stand on parallete tech work 10-15 min (work on tucked
position and send me a video)
All about 20 second holds
C. Seated arnold press; 10-12x5; rest 2 min
25x10x3
20x11
20x10
D. False grip ring rows; amrap unbroken x5; rest 90 seconds
20,20,15,15,12
E. Passive rope hangs; amsap x6; rest 90 sec (switch the top hand
every set. low hand at the elbow of the top hand)
Skipped
F1. Planche leans; 20 seconds x5; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x5; rest 30 sec
F3. Hollow body hold; 30 seconds x5; rest 2 min
5 rounds done
Sunday, October 23, 2016
October 23, 2016
Daily score: 6 (sore from mtn biking yesterday)
Workout:
A1. Snatch pulls; 1.1.1x5; rest 10 sec/rest 30 sec (@110% 1rm snatch)
128x5 sets
A2. Russian KBS; 10 reps AFAP x5; rest 2 min (explosive and ensure you
get glute activation)
62 x 10 x 5
B. Lateral DB step ups to low bench; 8-10x5/side; rest 1 min bw sides
25# x 10
30 x 10
30 x 10
35 x 10
35 x 10
C. Weighted back extensions; 10-12x5; rest 1 min
Unweighted 10 reps x 4 sets
D. Single leg split stance RDL; 8-10x3; rest 1 min bw sides
33# x 10 x 3
+
Row 100m @70%
row 100m @80%
row 100m @85%
row 100m @90%
Row 100m @100% effort
rest 3 min
x8
1:56, 1:54, 1:50, 1:51, 1:48, 1:49, 1:52, 1:52
I went mountain biking yesterday and it was a little extreme here and there...mostly a wicked 2 hours of climbing. It was super fun though. Woke up with a sore/tight low back, right calf, and some bruises. I modified this workout a little in an attempt not to piss off my low back muscles again, that is no fun. I didn't do any weight on the back extensions and only did for sets because is was barely getting through rep 10 and make back was on fire. The single leg RDLs are still super challenging especially on the right. It is very hard from me to keep the pelvis and hip and low back all alligned correctly especially for more than 6 reps or so. Way easier on the left. Rowing sucked. Just felt like forever and I was tired and cranky lol. So thanks!
Workout:
A1. Snatch pulls; 1.1.1x5; rest 10 sec/rest 30 sec (@110% 1rm snatch)
128x5 sets
A2. Russian KBS; 10 reps AFAP x5; rest 2 min (explosive and ensure you
get glute activation)
62 x 10 x 5
B. Lateral DB step ups to low bench; 8-10x5/side; rest 1 min bw sides
25# x 10
30 x 10
30 x 10
35 x 10
35 x 10
C. Weighted back extensions; 10-12x5; rest 1 min
Unweighted 10 reps x 4 sets
D. Single leg split stance RDL; 8-10x3; rest 1 min bw sides
33# x 10 x 3
+
Row 100m @70%
row 100m @80%
row 100m @85%
row 100m @90%
Row 100m @100% effort
rest 3 min
x8
1:56, 1:54, 1:50, 1:51, 1:48, 1:49, 1:52, 1:52
I went mountain biking yesterday and it was a little extreme here and there...mostly a wicked 2 hours of climbing. It was super fun though. Woke up with a sore/tight low back, right calf, and some bruises. I modified this workout a little in an attempt not to piss off my low back muscles again, that is no fun. I didn't do any weight on the back extensions and only did for sets because is was barely getting through rep 10 and make back was on fire. The single leg RDLs are still super challenging especially on the right. It is very hard from me to keep the pelvis and hip and low back all alligned correctly especially for more than 6 reps or so. Way easier on the left. Rowing sucked. Just felt like forever and I was tired and cranky lol. So thanks!
Friday, October 21, 2016
October 21, 2016
Daily score: 6 (tired, back still sore)
Workout:
Class
Hatch
BS:
118x5
138x5
138x5
138x5
FS:
103x5x4
+
Fran
21-15-9
Thrusters 65
Pull ups
5:51
I could easily have napped instead of worked out today...it was just one of those days. Squats went well...138 was hard every 4th and 5th rep. I really wasn't that intimidated by Fran but afterward I remembered why it has so much hype- I was smoked and took 5 minutes to catch my breath. I did the 21 thrusters unbroken and felt fine and then about 7 of the pull ups and from there out it was painful. I did all butterfly (however, I am sure if I had a judge not all of them were above the bar, working on it). Did 8/7 on the 15 thrusters and 5/4 on the 9. I lived and it was at least a one minute PR. Thanks!
Workout:
Class
Hatch
BS:
118x5
138x5
138x5
138x5
FS:
103x5x4
+
Fran
21-15-9
Thrusters 65
Pull ups
5:51
I could easily have napped instead of worked out today...it was just one of those days. Squats went well...138 was hard every 4th and 5th rep. I really wasn't that intimidated by Fran but afterward I remembered why it has so much hype- I was smoked and took 5 minutes to catch my breath. I did the 21 thrusters unbroken and felt fine and then about 7 of the pull ups and from there out it was painful. I did all butterfly (however, I am sure if I had a judge not all of them were above the bar, working on it). Did 8/7 on the 15 thrusters and 5/4 on the 9. I lived and it was at least a one minute PR. Thanks!
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