February 28, 2018

Daily score: 7

Workout:


A. Power snatch; build to a tough single


105

B. OHS; 3x3; rest 2 min

105,115,120

C. Front squat; 5, 5, 3, 3; rest 2 min


125,135,145,125

D. Barbell reverse lunges; 12 steps x4; rest 2 min


85x12x4

+
Airdyne sprint 30 seconds @100%
rest 3 min
x4

22,21,19,17

I felt great going in to this.  Fun to snatch.  I hit 105 twice trying to make it look better the second time but they both look the same.  OHS started to make my calf a little sore but otherwise we’re good.  Front squats were great but after the 145x3 I was a little anxious about the calf getting kind of ‘hot’.  So I backed off the weight and went lighter on the lunges than I normally would too.  Strangely the bike sprints seemed to make it feel better.  It’s more in the tendon I think and feels better when warm maybe.  If I weren’t anticipating double unders in the open I wouldn’t be so conscious of it.  Thanks!

February 27, 2018

Daily score: 7

Workout:

A. Single leg calf raises; 10 reps x5/side; rest 30 sec


Skipped on accident

B. plyometric calf warm up - skipping, two footed jumping, etc


Done

C. Double unders/low box jump/etc skill work 10 min


3 mins

D. Clean grip deadlift; 3x3; rest 2 min


195,205,215

E. Hang power clean; 10 reps unborken x4; rest 90 seconds actively on
assault bike (increase loading as you go)


75,85,95,105

+
mobility work 20-30 min

Done

I don’t know what happened to my brain but I accidentally skipped the calf raises and went right into the plyo warm-up. By the time I realized I was already starting to jump rope, so planned to do them after.  But then around 3 mins into double unders I felt something bad in my right calf again.  Not as bad as before and I stopped right away.  Feels like it’s in a slightly different place this time, more midline and lower on the Achilles.  I just wonder if this has something to do with the calf re-growth after the break.  Not that the reason matters.  Anyhow, I moved on.  Everything else went well.  Focused on doing the cleans as fast as possible.  Took an epsom salt bath and hoping the calf will be back to 100% in a day or two.  Maybe I just needed to do the calf raises first!  On another note, I have been starving lately!  I know when I broke my ankle I cut my calories back just a little (150 ish) and never really went back up.   It’s been fine but the last few days I’ve been so hungry!  Thinking maybe just go back up by 150 and/or try and eat more earlier in the day.  I’m not wasting away or anything.  Just unusual.  Thanks!

February 26, 2018

Daily score: 8

Workout:

A. Negative muscle ups; accumulate 12 slow controlled reps with as
little assistance as possible


12, no assistance

B. Russian dips; accumulate 10 reps (film attempts)


10

C. CTB and butterfly tech work 10-15 min


Done 

D. HS walk/strict/kipping hspu tech work 10-15 min


Done

E1. Hollow body hold; 30 seconds x5; rest 30 sec
E2. Side plank; 30 seconds x5; rest 30 sec
E3. Hanging L hold; 30 secdonds x5; rest 30 sec
E4. Arch body hold; 30 seconsd x5; rest 30 sec


Done x 5

+
mobility work 20-30 min

Russian dips are really hard!  I did find myself helping with a little tap of my toe even when I tried not too.  Good stuff though.  It was a bad butterfly and CTB day...just felt not smooth.  But handstand walking felt great!  I made it farther than I ever have.  I did three sets of 10 kipping hspu’s pretty easy.  The core series was intense.  I only did 20 seconds on all the L-hangs because I knew I’d never make 30x5.  Feeling good.  Thanks!

February 25, 2018

Daily score:  8

Workout:

Swim 10 min easy warm up

Done

+
Swim 25y @100%
rest 30 sec
x4
rest as needed to recovery
x3

Done

+
kick swimming
50y x6 - rest as needed to recovery

Done

+
Swim 10 min easy with fins cool down

Done

The pool was packed today.  The lane I was in fluctuated from 3-5 people.  So my rest intervals weren't always 30 seconds exactly and I didn't bother timing anything.  My calves cramped a little when I put the fins on to cool down.  Stopped with stretching but they are tight the next day.  Thanks!

February 23, 2018

Daily score: 7

Workout:

Open 18.1

20 min amrap:
8 ttb
10 single arm db hang clean and jerk #35 (5 on right, 5 on left)
12 cal row

9 rounds plus 6 ttb!  276

This went well.  I did it at CFP with class.  I didn't obsess over a score goal but somewhere in my head I figured I'd be in the 7 round range.  So I was stoked when my judge told me I was on round 7 and I still had 4-5 mins left.  I was pumped!  The ttb slowed to quick singles by the last couple rounds.  I did all the db's unbroken but really was barely hanging on during the clean, nearly surprised that the db never went flying out of my hand.  The jerks weren't hard, just the grip on the cleans.  Rowing was awesome!  So happy at my effort on the rower and that I actually picked up the pace on the last couple rounds.  This whole experience feels fantastic.  I just did an open workout Rx and totally smoked what I thought I was capable of.  And...I had fun!  Thanks!  Thanks for giving me the path to get better at stuff.  Now I'm gonna recover recover recover.

February 22, 2018

Daily score: 6 (worked last night)

Workout:

A. Strict press; 3x3; rest 2 min

 75, 85, 90

B. Kipping hspu/strict hspu/hs walk tech work 20 minutes

 Done

C. Hollow body hold straight arm band lat pull downs; 10 reps x3; rest
90 seconds

 10x3

D. Ring rows; amrap unbroken x2; rest 2 min

 17,15

E. Side plank; 30 secodns x5; rest 30 sec bw sides

 Done

+
mobility work 20-30 min

Done

All good today.  Some good practice working out how to go faster on the kipping hspu's.  My new shoes slide better on the wall which is awesome.  HS walking practice was good for my confidence.  Now to get some sleep!  Thanks!

February 21, 2018

Daily score: 7

Workout:

A. Olympic lifting barbell cycling tech work 30 min - snatch, clean,
power clean, hang power clean, power snatch, thruster, OHS, etc.  Keep
the volume/loading light enough that you don't get sore but try to
familiarize yourself with all the movements

Done, all of the above including C and J

B. Front squat; 5, 5, 5; rest 2 min

115,125,135

C. DB front rack walking lunges; 50 feet x2; rest 2 min

35# x 50 x 2

+
Airdyne sprint 30 seconds @100%
rest 3 min
x3

19,20,19 cals


Great to have some practice with barbell cycling.  I think I ironed some things out.  Kept it all at 55#. Squats felt good, so did lunges.  30 seconds on the bike is waaaay longer than 30 seconds of sex.  You tell no lies.  Thanks!