Daily score: 6 (work was intense)
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x5; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x5; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x5; rest as needed to recovery
Done x 5
B1. Clean grip RDL; 6-8x2; rest 1 min
125x8, 135x8
B2. Good morning; 10-12x2; rest 1 min
75x12
65x12
C. Front squats; 5x5; rest 2 min (same load across trying to hit the
heaviest load you can for the day)
125,135,135,135,135
+
Assault bike sprint 15 secnods @100%
rest 15 sec
2 min max reps bar facing burpees
rest 6 min
x3 attempts (goal is to hit the same number per set or most on the last)
24,25,26
+
mobility work 20-30 min
Done
A little annoyed at myself for being distracted by coaching a friend that was over in my garage gym while I was doing this workout. I know better than trying to do the two things at once, both suffer. But it was a crazy busy day and I got it all done without any big failures. Pretty sure if I had been more focused I would have lifted heavier. Everything went just fine though. Good learning experience. Thanks!
Monday, April 30, 2018
Sunday, April 29, 2018
April 29, 2018
Daily score: 8
Workout:
Outdoor day
Mountain biking, 2.5 hours, hills
Came back in one piece, just a few scrapes and bruises. Calf is feeling great.
Workout:
Outdoor day
Mountain biking, 2.5 hours, hills
Came back in one piece, just a few scrapes and bruises. Calf is feeling great.
April 28, 2018
Daily score: 8
Workout:
A. Snatch wave; 1 rep @75/85/90+% x3; rest 90 sec bw reps (increase
the weight on each single from one wave to the next and try to hit
your biggest lift on last - it is 9 total reps)
75, 85, 95
95, 105, 110
105, 110, 115
B. Squat clean; 15 reps time 125#
3:19
C1. Two arm DB OH reverse lunges; 20 alting reps x3; rest 90 sec
15's, 20's, 25's
C2. CTB pull ups; accumulate 6 sets of 2 unbroken AFAP x3; rest 2 min
:44, :45, 1:05 all butterfly
+
21-15-9
Wall balls 20# to 9'
Deadlifts 155#
5:10 (wb's unbroken, 12/9, 8/7, 9 on the DLs)
+
D. Double unders; amrap sets of 20 unbroken in 5 min
5 sets, stopped at 3:15 d/t right calf
E. Calf raises @2020; 15 reps x3; rest as needed
F. Single leg calf raises; 15 reps x3/side; rest as needed
+
mobility work 20-30 min
Done
Workout:
A. Snatch wave; 1 rep @75/85/90+% x3; rest 90 sec bw reps (increase
the weight on each single from one wave to the next and try to hit
your biggest lift on last - it is 9 total reps)
75, 85, 95
95, 105, 110
105, 110, 115
B. Squat clean; 15 reps time 125#
3:19
C1. Two arm DB OH reverse lunges; 20 alting reps x3; rest 90 sec
15's, 20's, 25's
C2. CTB pull ups; accumulate 6 sets of 2 unbroken AFAP x3; rest 2 min
:44, :45, 1:05 all butterfly
+
21-15-9
Wall balls 20# to 9'
Deadlifts 155#
5:10 (wb's unbroken, 12/9, 8/7, 9 on the DLs)
+
D. Double unders; amrap sets of 20 unbroken in 5 min
5 sets, stopped at 3:15 d/t right calf
E. Calf raises @2020; 15 reps x3; rest as needed
F. Single leg calf raises; 15 reps x3/side; rest as needed
+
mobility work 20-30 min
Done
Snatching was fun. I can see in my vidoes that I still need to work on full extension. But weights that used to be 'iffy' are becoming more reliable so that is good. Squat cleans were tough! I did 5 quick singles then 4, then 3 and 3. CTB were a huge improvement. I did these all butterfly this week just to compare. After having watched some instructional youtube videos and thought about some of the cues I've been given, the whole 'brush the bar on the way down' cue finally clicked in. It made a world of difference vs. banging my chest into the bar and losing the rhythm. 5 sets of 2 were easy breezy but the 6th set would deteriorate into 2 singles. On the last round I rested more between each set and was able to hit them all smoothly. 21-15-9 was fun. I had to walk about 20 feet between wb target and bar...a good chance to catch a breath. DU's were feeling smooth and I was on target to get 7-8 sets. Then around 3 mins my right calf lit up so I called it good. I skipped the calf work in order to not make it worse. It is getting more under control, I just have to do little bits at a time. And it's worth it because I am improving at them. Thanks!
Friday, April 27, 2018
April 26, 2018
Daily score: 7
Workout:
A. Strict hspu; amrap unbroken x6; rest 90 seconds
10,8,8,8,8,8
B. Freestanding hs hold tech work 15 min
Multiple 5 second holds, one 11 second hold!
C1. HS DB drill; 12 slow controlled circles in both directions x5; rest 1 min
10# x12 each way x 5
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x5; rest 1 min
15 x 5
+
7 min amrap:
30 doule unders
6 TTB
5 rounds
+
D1. V-ups; 15 reps x5; rest 1 min
15x5
D2. Arch body rocks; 30 seconds x5; rest 1 min
30x5
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest 1 min (max core tension)
35# x5 each x5
E. Ring push ups; amrap unbroken @1111 x5; rest 2 min
10,10,8,8,8
Played around with hand positioning for the strict hspu’s. Easier with wider placement but if CF keeps that open standard maybe it’s best to just get used to doing them with more narrow hands? They were harder than last week. Shoulders must be more fatigued. The last rep was a fight. Super happy to be making progress with the hs holds. Body is starting to figure it out. It’s not a sure thing by a long shot but I have moments where it clicks and they are getting more frequent. TTB in the wod were no trouble. DU’s we’re handicapped d/t the right calf. Not awful though. The rest was just some solid steady work. Thanks!
Workout:
A. Strict hspu; amrap unbroken x6; rest 90 seconds
10,8,8,8,8,8
B. Freestanding hs hold tech work 15 min
Multiple 5 second holds, one 11 second hold!
C1. HS DB drill; 12 slow controlled circles in both directions x5; rest 1 min
10# x12 each way x 5
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x5; rest 1 min
15 x 5
+
7 min amrap:
30 doule unders
6 TTB
5 rounds
+
D1. V-ups; 15 reps x5; rest 1 min
15x5
D2. Arch body rocks; 30 seconds x5; rest 1 min
30x5
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest 1 min (max core tension)
35# x5 each x5
E. Ring push ups; amrap unbroken @1111 x5; rest 2 min
10,10,8,8,8
Played around with hand positioning for the strict hspu’s. Easier with wider placement but if CF keeps that open standard maybe it’s best to just get used to doing them with more narrow hands? They were harder than last week. Shoulders must be more fatigued. The last rep was a fight. Super happy to be making progress with the hs holds. Body is starting to figure it out. It’s not a sure thing by a long shot but I have moments where it clicks and they are getting more frequent. TTB in the wod were no trouble. DU’s we’re handicapped d/t the right calf. Not awful though. The rest was just some solid steady work. Thanks!
Wednesday, April 25, 2018
April 25, 2018
Daily score: 9 (not a 10 simply because I worked the night before)
Workout:
A. OHS; 3, 3, 2, 2; rest 2 min
130x3
135x3
140x2 (10# ohs PR)
145x1 (15# ohs PR)
B. Back squat; 10 sets of 3 @80-90% 1rm (increase load as you go); rest 2 min
150,150,150
155,155
160,160
165,165
170
C. Front rack reverse lunges; 20 alt'ing reps x2; rest 2 min
105x20x2
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
Done x 15 mins
+
12 seconds row @100%
rest 1 min
12 seconds max reps lateral burpees
rest 1 min
12 seocnds assault bike 100%
rest 1 min
12 seconds max reps bar facing burpees
rest 1 min
x8 sets
8 sets around:
75m row, 5 lateral burpees, 9 cal bike, 4 bf burpees
Great to hit the huge OHS PR. I wanted that 145x2 but you can see my left elbow kinda gave on the first rep and it was just too heavy for a second. Next time. Abs were sore starting out. And I did work last night. But it was a stellar sunny perfect day today and I had my mind made up to make the most of every minute and just go to bed a little early tonight. So first I did this workout, ate, then went for a killer 3 hour hilly and challenging mountain bike ride in 85 degrees which felt like a shock (a good one). And topped it all off with some lazy stand up paddle boarding in the evening. A pretty awesome day. Back to the workout: it took over 2 hours. It did take me awhile to warm up and transition between things since they were all challenging. Back squats went well, last set at 170 felt like a 3 rep max. Double unders I went pretty delicate on, nursing the calf. Held up well, even did a couple sets of 20 dus with the box drill. The wod was fine, just kinda steady state for 30+ minutes. Thanks!
Workout:
A. OHS; 3, 3, 2, 2; rest 2 min
130x3
135x3
140x2 (10# ohs PR)
145x1 (15# ohs PR)
B. Back squat; 10 sets of 3 @80-90% 1rm (increase load as you go); rest 2 min
150,150,150
155,155
160,160
165,165
170
C. Front rack reverse lunges; 20 alt'ing reps x2; rest 2 min
105x20x2
+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill
Done x 15 mins
+
12 seconds row @100%
rest 1 min
12 seconds max reps lateral burpees
rest 1 min
12 seocnds assault bike 100%
rest 1 min
12 seconds max reps bar facing burpees
rest 1 min
x8 sets
8 sets around:
75m row, 5 lateral burpees, 9 cal bike, 4 bf burpees
Great to hit the huge OHS PR. I wanted that 145x2 but you can see my left elbow kinda gave on the first rep and it was just too heavy for a second. Next time. Abs were sore starting out. And I did work last night. But it was a stellar sunny perfect day today and I had my mind made up to make the most of every minute and just go to bed a little early tonight. So first I did this workout, ate, then went for a killer 3 hour hilly and challenging mountain bike ride in 85 degrees which felt like a shock (a good one). And topped it all off with some lazy stand up paddle boarding in the evening. A pretty awesome day. Back to the workout: it took over 2 hours. It did take me awhile to warm up and transition between things since they were all challenging. Back squats went well, last set at 170 felt like a 3 rep max. Double unders I went pretty delicate on, nursing the calf. Held up well, even did a couple sets of 20 dus with the box drill. The wod was fine, just kinda steady state for 30+ minutes. Thanks!
Tuesday, April 24, 2018
April 24, 2018
Daily score: 8
Workout:
A. Butterfly CTB technique work 10-15 min
Done
B. Negative strict muscle ups; accumulate 15 reps slow and controlled
15
C. Lean away strict pull ups @21x2; amrap unbroken x3; rest 90 seconds
5,5,4
D. Lean away strict pull ups from rings @21x2; amrap unbroken x3; rest
90 seconds
3,3,3
E1. Hinge rows; 10 reps x6; rest 90 sec
10x6
E2. Hanging L hold; amsap x6; rest 90 sec
23,23,23,23,23,20
E3. Side plank; 30 seconsd x6/side; rest 90 seconds
Done
F1. Ring support hold; amsap x5; rest 90 seconds
30,30,30,25,21
F2. Hollow body hold; 40 seconds x5; rest 90 seconds
30,22,20,22,20
CTB butterfly is not smooth but I am glad for the time to work on it. I can see where I need to improve just gotta make my body do it. All of this went well. I was shaking on the last set of hanging L-holds. Shaking at the end of all the support holds. And once again, a 40 second hbh was just not possible. Thanks!
Workout:
A. Butterfly CTB technique work 10-15 min
Done
B. Negative strict muscle ups; accumulate 15 reps slow and controlled
15
C. Lean away strict pull ups @21x2; amrap unbroken x3; rest 90 seconds
5,5,4
D. Lean away strict pull ups from rings @21x2; amrap unbroken x3; rest
90 seconds
3,3,3
E1. Hinge rows; 10 reps x6; rest 90 sec
10x6
E2. Hanging L hold; amsap x6; rest 90 sec
23,23,23,23,23,20
E3. Side plank; 30 seconsd x6/side; rest 90 seconds
Done
F1. Ring support hold; amsap x5; rest 90 seconds
30,30,30,25,21
F2. Hollow body hold; 40 seconds x5; rest 90 seconds
30,22,20,22,20
CTB butterfly is not smooth but I am glad for the time to work on it. I can see where I need to improve just gotta make my body do it. All of this went well. I was shaking on the last set of hanging L-holds. Shaking at the end of all the support holds. And once again, a 40 second hbh was just not possible. Thanks!
Monday, April 23, 2018
April 23, 2018
Daily score: 7 (sore legs)
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x5; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x5; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x5; rest as needed to recovery
Done x 5
B1. Clean grip RDL; 6-8x3; rest 1 min
105x8
125x8
135x8
B2. Front squats; 8-10x3; rest 1 min
115x10
125x8
125x8
C. HAng power clean; build to a max
140
+
Amrap in 10 min:
3 hang power clean @80% 1rm from C
3 burpee box jumps 24"
12+3+2
+
Double under efficiency work 10-15 min
8 mins
+
mobility work 20-30 min
Done
You were right about working out sore. Makes me feel stronger/tougher though. Just gonna consider it part of the deal. The front squats at 125 in the B series took ‘heart’. I missed a couple box jumps in the Amrap but came out unscathed. That was a fun one. I was hesitant to do the double unders because my calves were tight and tried to take it easy but the right calf lit up and I had to call it around the 8 minute mark. Learning how to rehab it. It will be fine in a couple days after some mobility, cryotherapy, and positive thinking :). Thanks!
Workout:
A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x5; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x5; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x5; rest as needed to recovery
Done x 5
B1. Clean grip RDL; 6-8x3; rest 1 min
105x8
125x8
135x8
B2. Front squats; 8-10x3; rest 1 min
115x10
125x8
125x8
C. HAng power clean; build to a max
140
+
Amrap in 10 min:
3 hang power clean @80% 1rm from C
3 burpee box jumps 24"
12+3+2
+
Double under efficiency work 10-15 min
8 mins
+
mobility work 20-30 min
Done
You were right about working out sore. Makes me feel stronger/tougher though. Just gonna consider it part of the deal. The front squats at 125 in the B series took ‘heart’. I missed a couple box jumps in the Amrap but came out unscathed. That was a fun one. I was hesitant to do the double unders because my calves were tight and tried to take it easy but the right calf lit up and I had to call it around the 8 minute mark. Learning how to rehab it. It will be fine in a couple days after some mobility, cryotherapy, and positive thinking :). Thanks!
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