Quads are the most sore. All of this went well, I didn’t feel like I got as high kipping today as I did in my session with Elaine. But it was good practice. Will be mountain biking the next couple days if the weather will allow. I’ll ride as long as they don’t close the trails. Thanks!
Daily score: 6 (slightly sore from mountain biking)
Workout:
A. Front squat; build to a max
163 (previous max)
B. Squat snatch x1/hang squat snatch x1/snatch balance x1/OHS x3 - 1
complex beginning at 85# adding 5# per 90 seconds until failure
85, 90, 95, 100, 105, failed 110 at the snatch balance
C. Front squats; 10 sets of 3 @75% of A- rest 2 min (goal of these is
to be as tight as possible and move at as high of a speed as you can.
If you can time the sets and work on being faster through the
movements that would be good
10 sets of 3 at 123#
Seconds per set: 9,9,7,8,8,8,9,9,7,7
D1. Deadlift; 15 reps @155# x3; rest 10 sec
D2. Sandbag over shoulder; 10 reps over alternate shoulders x3; rest 2 min
unbroken DLs and 70# sand bag, x 3
E1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x3; rest 45 sec
E2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x3; rest 45 sec
E3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x3; rest as needed to recovery
* all three of these are in this video https://www.instagram.com/p/BgUe5vnl14t/?taken-by=hollyemilyjackson
Done
F. Side lying hip raises; 10 reps with 2 sec pause on each rep
x3/side; rest 1 min bw sides
Done
163 felt so solid on the front squat that I jumped to 173, failed, backed down to 168 and failed again. I think making a 5# jump may have been more successful. Snatch complex was fun. I got way farther than I thought I would considering my max is only 118. The 10 sets of 3 front squats were way more palatable while focusing on speed and tension than just grinding out the sets. Focusing on beating 9 seconds kept it interesting. The DL's were soooo heavy! I knew my hamstrings were a little sore from riding but this was the heaviest 155 has felt in awhile. I blame my dog! I took him riding yesterday for the first time and figured it would be a slow easy day and I would have to stop and let him rest a lot (he's no spring chicken). Boy was I wrong. He kicked my ass. Totally dropped me on the climb and was loving it. I thought it was hard to keep up with the boys but...Bailey has them beat! Climbing anyway. I managed the DLs all unbroken but did notice it was much harder than usual. Sandbag was fun, no way was I choosing the 100# today. Loved the glute series. Glad I had 3 rounds to really solidify the movement and focus on not cheating and making the glutes do the work. My right glute is definitely weaker or just 'more retarded'. I noticed the discrepancy most on the side lying hip raises. Thanks!
I wanted to document here all the things she told me and the drills she recommended.
For butterfly pull ups and chest to bar butterfly:
-warm up with beat swings with straight legs
-then, large exaggerated beat swing with straight elbows, eyes forward, hollow body
-start with small circles, circles right under the bar
-work on getting body in front of the bar more, a complete circle vs. dropping vertically in the front
-continue pressing down as you pull yourself forward and under the bar (don't get loose)
Bar muscle up:
-we confirmed I have more than enough strength to not need a chicken wing and I can stop that now
-be patient, finish pressing the bar down BEFORE trying to pull/turn over
-order to work on them:
1) beat swing
2) big beat swing
3) big beat swing, bend elbows LATE and KEEP PRESSING bar down (don't pull body into the bar, just press down and get HIGH)
4) bar MU, be patient and continue pressing down vs. resting or getting loose in the botttom of the dip.
-get from point A to B aggressively, should be a 2 position movement vs. 3 (ex: pausing in bottom of dip)
Ring MU:
-always press rings together AND down. Keep rings close to the body.
-Toe spot MU drill:
3 positions (all with a static hold):
bottom of rib cage
bottom of dip
ring support
up and then back down, keep elbows close, chest and eyes up, core engage all the way up through shoulders
Handstands/walking:
-work the freestanding hold in order to make walking better
-kick up with one leg closer to you and the other as high as you can
-push into the floor and stay tight
-fight for every kick up, never kick down without a fight
7 min time amrap:
3 thrusters 65#
3 CTB
6,6
9,9
12,12 etc.
I made it through 9 of the set of 15 CTB...so...84 reps
This just went by so fast. I did have a small amount of fran cough after but was just getting 'spent' and then it was over. I am in an awkward stage between butterfly and regular kippng CTB and it just doesn't work to switch back and forth. During this my brain did butterfly and I went with it. They did break down to singles by the end of the set of 9. Hands held up fine. I swear if I were regular kipping I would have been getting 'no reps' by the end just because I have a harder time approximating my chest with that movement. The only set of thrusters I broke were the 15's, I did 8/7. I'd really like to repeat this one on Monday. For a few reasons: the open is over and I am sad! I want to stretch it out. And, I can do better now that I know what it will feel like and how fast the time goes by. Also, I think the 'pressure' helped me 'get' the CTB pattern and improve. And, I wanna at least beat Dave Castro! Haha, not really, but I'd like to at least finish the set of 15 CTB to include the same reps as a CTB fran. Thanks!
A. Parallete negative hspu; accumulate 12 slow controlled reps
12
B. Close grip bench press; 10-12x3; rest 90 seconds
95x12
100x10
95x10
C. Ring push ups @31x3; amrap unbroken x3; rest 2 min
9,10,9
D1. Hollow body hold straight arm band lat pull downs; 10 reps x5;
rest 90 seconds
10x5
D2. Inverted hang on rings; 15 seconds with tight body line x5; rest 90 seconds
15x5
E. Bar muscle up tech work 10 min (film attempts)
Done, probably 15-20 reps
F. Shoulder cars from quadruped position; 3 slow controlled reps on both arms
Done
G. Single arm ring rows; 10 reps x3/side; rest 90 seconds
10/side x 3
+
mobility work 20-30 min
Done
Having faith to kick up on the paralletes was something to get used to. Scott's wooden paralletes are super nice though. The negatives felt good, strong. Inverted hangs felt really easy, I tried to be super tight to make them more difficult but still seemed pretty relaxed x 15 seconds. On the bar muscle ups: I really am working not to have the chicken wing. The first video is with a bigger band than the following video. With the bands, even the really skinny one I can prevent the chicken wing. But as soon as I take it away, I fall back in to it. I think it is getting better. A real challenge. Arms were tired by the time I got to the single arm ring rows. Thanks!
C1. Short hamstring isometric; 20 secodns x3/side; rest 30 sec
20x3
C2. Barbell hip thrusts; 10 reps x3; rest 30 sec
125, 135, 135
C3. Sorensen hold; 30 seconds x3; rest 30 sec
30x3
C4. box jump overs; 10 reps x3; rest as needed
around 18 seconds x 3, 20 inch box
I broke in the new wall ball target a friend made for under my deck. It was awesome. Did all the WB's unbroken, had to split the last set of thrusters into 5/5, those db thruster are a bitch. I probably started the shrimp squats a little too soon after the wod, they did get better as I practiced them though. Watching my video I can see there is a lot of weakness in there. I definitely have to shift forward and try and pull the back leg in in order to get up. Everything else was uneventful. Thanks!
