Daily score: 7
Workout:
A. Ring to chest isometric hold; amsap x3; rest 90 sec
20,22,21
B. Ring pull ups; amrap unbroken x3; rest 2 min
4,5,5
C1. Incline bench batwing rows; 10 reps + 10 sec isometric hold x4; rest 1 min
15#, 20 x3
C2. Ring push ups @31x3; amrap unbroken x4; rest 1 min
6,7,7,6
+
20 min amrap:
2 strict pull ups
20 sec hs hold against wall
20 sec side plank per side
50 foot bear crawl
50 foot crab walk
7 rounds
Everything went well but the wod was a killer on the shoulders and especially the wrists. I don't think I could have made another crab walk because my wrists were getting sore. Thanks!
Tuesday, November 29, 2016
Monday, November 28, 2016
November 28, 2016
Daily score: 7
Workout:
A. Single arm DB power snatch; 8 alting reps x3 rest 90 sec
50,50,50
B. Power snatch x1/hang power snatch x1; rest 90 seconds x5 complexes
83,83,88,88,88
C1. Wall assisted good morning; 6 slow controlled reps x3; rest 1 min
C2. Tall kneeling band hip extensions; 10 reps x3; rest 1 min
C3. Single leg back elevated hip thrusts; 10 reps x3; rest 1min
Done
+
2 rounds for time:
Row 500m
50 calories assault bike
13:25 (2:01,4:20,1:58,4:01)
+
assault bike 15 min easy cool down
Done
Everything went well...power snatch complex was good practice...trying to get full extension and not let the arms wobble :). Everything else felt good, nothing to note. Thanks!
Workout:
A. Single arm DB power snatch; 8 alting reps x3 rest 90 sec
50,50,50
B. Power snatch x1/hang power snatch x1; rest 90 seconds x5 complexes
83,83,88,88,88
C1. Wall assisted good morning; 6 slow controlled reps x3; rest 1 min
C2. Tall kneeling band hip extensions; 10 reps x3; rest 1 min
C3. Single leg back elevated hip thrusts; 10 reps x3; rest 1min
Done
+
2 rounds for time:
Row 500m
50 calories assault bike
13:25 (2:01,4:20,1:58,4:01)
+
assault bike 15 min easy cool down
Done
Everything went well...power snatch complex was good practice...trying to get full extension and not let the arms wobble :). Everything else felt good, nothing to note. Thanks!
Friday, November 25, 2016
November 25, 2016
Daily score: 7
Workout:
A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 8
min @moderate load
75x1, 80x7
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x5/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x5; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x5; rest 1 min
Done
C. False grip ring rows; amrap unbroken @2010 x5; rest 90 seconds
12,12,10,8,9
D. Muscle up transitional skill work - 10 min
Done
E1. Assisted german hang; 30 seconds x5; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x5; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec
Done
A little sore in the quads today but not bad. This workout went well. The perfect thing for the end of a busy week. Thanks!
Workout:
A. Power snatch x1/hang squat snatch x2 - 1 complex on the min for 8
min @moderate load
75x1, 80x7
B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x5/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x5; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x5; rest 1 min
Done
C. False grip ring rows; amrap unbroken @2010 x5; rest 90 seconds
12,12,10,8,9
D. Muscle up transitional skill work - 10 min
Done
E1. Assisted german hang; 30 seconds x5; rest 30 sec
E2. Shoulder extension plank hold; 30 seconds x5; rest 30 sec
E3. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec
Done
A little sore in the quads today but not bad. This workout went well. The perfect thing for the end of a busy week. Thanks!
Thursday, November 24, 2016
November 24, 2016
Daily score: 7 (legs feel great! Sore arms)
Workout:
At home with a friend:
20,19,18....back squats adding wt each set and resting 2 mins
20: 35
19: 45
18: 50
17: 55
16: 60
15: 65
14: 70
13: 75
12: 80
11: 85
10: 90
9: 95
8: 100
7: 105
6: 110
5: 115
4: 125
3: 135
2: 150
1: 165
This took 60 minutes and was just a good ol' time. I had no idea where to start...the worst part was somewhere between 12 to 7. And 165 was tough. Happy Thanksgiving Max! Thanks!!!!
Workout:
At home with a friend:
20,19,18....back squats adding wt each set and resting 2 mins
20: 35
19: 45
18: 50
17: 55
16: 60
15: 65
14: 70
13: 75
12: 80
11: 85
10: 90
9: 95
8: 100
7: 105
6: 110
5: 115
4: 125
3: 135
2: 150
1: 165
This took 60 minutes and was just a good ol' time. I had no idea where to start...the worst part was somewhere between 12 to 7. And 165 was tough. Happy Thanksgiving Max! Thanks!!!!
November 23, 2016
Daily score: 6 (sore lats, arms)
Workout:
A1. Assisted german hangs; 25 secodns x5; rest 40 sec
Done
A2. Shoulder extension plank holds; 25 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x5; rest 2 min (knees together and as high
as you can get them)
26,28,25,26,19
+
EMOM 12 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
3,6,3,6,3,6,3,6,3,6,3,6
+
EMOM 12 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
1,6,2,6,0,6,1,6,5 pu,6,5 pu,6
+
Reverse weighted bear crawl
30 seconds continuous work
rest 30 sec
x10 (ensure your arms are straight, spine parallel to the floor,
aggressively protract)
105#,70,60,60,35x6
I was kinda sore and tight upper body (mostly lats) going into this but felt good to do it, just planned to go lighter. The only place I fell apart were the chest to bar...I could hardly do one and eventually just did pull ups. I have to say that reverse bear crawl was something else! So deceivingly difficult! I got some funny looks but I couldn't care less, I could tell it was an activity worth doing...so hard. Thanks!
Workout:
A1. Assisted german hangs; 25 secodns x5; rest 40 sec
Done
A2. Shoulder extension plank holds; 25 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x5; rest 2 min (knees together and as high
as you can get them)
26,28,25,26,19
+
EMOM 12 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
3,6,3,6,3,6,3,6,3,6,3,6
+
EMOM 12 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
1,6,2,6,0,6,1,6,5 pu,6,5 pu,6
+
Reverse weighted bear crawl
30 seconds continuous work
rest 30 sec
x10 (ensure your arms are straight, spine parallel to the floor,
aggressively protract)
105#,70,60,60,35x6
I was kinda sore and tight upper body (mostly lats) going into this but felt good to do it, just planned to go lighter. The only place I fell apart were the chest to bar...I could hardly do one and eventually just did pull ups. I have to say that reverse bear crawl was something else! So deceivingly difficult! I got some funny looks but I couldn't care less, I could tell it was an activity worth doing...so hard. Thanks!
November 22, 2016
Daily score: 5 (tired, busy long days)
Workout:
Class
Warm-up:
Rounds of lat pull downs, hollow and arch bodies, crossover symmetry, beat swings
Skill:
12 DB Arnold press 15# followed by 12 band assisted strict C2B
10 DB Arnold press 20# followed by 10 band assisted strict C2B
8...at 20#
6...at 25#
Wod:
Partner 15 minute amrap of Cindy (partner does one whole round then rests 1 round)
We made 15 rounds + 5 + 10 + 2
All I can remember is feeling tired going in to this workout but it went fast and I was glad I did it :). There was a lot of sharing of DBs so not a ton of options. Thanks!
Workout:
Class
Warm-up:
Rounds of lat pull downs, hollow and arch bodies, crossover symmetry, beat swings
Skill:
12 DB Arnold press 15# followed by 12 band assisted strict C2B
10 DB Arnold press 20# followed by 10 band assisted strict C2B
8...at 20#
6...at 25#
Wod:
Partner 15 minute amrap of Cindy (partner does one whole round then rests 1 round)
We made 15 rounds + 5 + 10 + 2
All I can remember is feeling tired going in to this workout but it went fast and I was glad I did it :). There was a lot of sharing of DBs so not a ton of options. Thanks!
Monday, November 21, 2016
November 21, 2016
Daily score: 7
Workout:
A. Split stance rear foot elevated barbell deadlifts; 6 reps @3030
x3/side; rest 90 sec bw sides
53# for all
B. Single leg back extensions; 6 reps with 2 sec hold at the top of
each rep x3/side; rest 1 min bw sides
6x3
C. Sumo stance seated good mornings @4020; 90 seconds continuous work
x3; rest 90 sec (light and perfect positions)
33# bar x 3
+
Assault bike 10 min for max calories
133
+
assault bike 15 min easy cool down
Done (also 133 calories :))
I didn't feel well yesterday so I rested and did this today...I think I can still fit all the workouts in this week so I didn't skip it. It was a fun one...unexpectedly challenging things. DLs were hard, I did split stance and elevated the back leg, wow do they burn in the hips/glutes. Same for the single leg back extensions, but hami's. The back extensions also make me nauseated! I had to use the minute of rest just to try and not feel green. The seated sumo good mornings were crazy! Totally targeted my lateral glutes and hips...I swear I am already sore. AD went fine. Thanks!
Workout:
A. Split stance rear foot elevated barbell deadlifts; 6 reps @3030
x3/side; rest 90 sec bw sides
53# for all
B. Single leg back extensions; 6 reps with 2 sec hold at the top of
each rep x3/side; rest 1 min bw sides
6x3
C. Sumo stance seated good mornings @4020; 90 seconds continuous work
x3; rest 90 sec (light and perfect positions)
33# bar x 3
+
Assault bike 10 min for max calories
133
+
assault bike 15 min easy cool down
Done (also 133 calories :))
I didn't feel well yesterday so I rested and did this today...I think I can still fit all the workouts in this week so I didn't skip it. It was a fun one...unexpectedly challenging things. DLs were hard, I did split stance and elevated the back leg, wow do they burn in the hips/glutes. Same for the single leg back extensions, but hami's. The back extensions also make me nauseated! I had to use the minute of rest just to try and not feel green. The seated sumo good mornings were crazy! Totally targeted my lateral glutes and hips...I swear I am already sore. AD went fine. Thanks!
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