June 30, 2018

Daily score: 8

Workout: 

A. Split jerk; build to a tough single

 175, 5# PR

B1. Strict press; 5x5; rest 90 seconds

85x5x5

B2. Close grip bench press; 5x5; rest 90 seconds

85, 90, 95, 100, 105

+
6 rounds For time:
8 CTB pull ups
6 power snatch 75#
2 squat clean @80% 1rm

16:54
120# clean

+
Active recovery run 10 min

done

+
mobility work 20-30 min

done

I worked up to the 175 jerk without missing any.  That was the first rep that was kinda wonky.  I tried 180 but couldn't get myself to do much more than a push off my shoulders.  It felt heavy just to front rack and step back with.  My brain wouldn't commit to a good try.   Excited about how smoothly I worked up to 175 though.  25#'s more than I can clean lol.  'B' series went well.  In the wod I focused on doubles on the chest to bar and not hurrying or getting messy.   I got some advice to only practice good rhythm so I wanted to stick with that.  I warmed up with the box drill.  Though it might not look like much I feel like I am on track to getting better.  I can do 2 that feel right.  At least that's something to build on.  Snatches felt easy.  Cleans were tough just 'cause my legs were a little tired from riding.  Running felt good.  Thanks!

June 29, 2018

Daily score: 9

Workout:

Moutain biking

2.5 hours, 4-5 miles of climbing, total 10 miles

Felt great!  Rode after work with friends.  Summer is treating me well.  Must say, I am hungry all the time too.  Thanks!

June 28, 2018

Daily score: 8

Workout:

A. Power snatch; build to a tough single then drop to 90% and perform
5 singles; rest 2 min

100
90x5

B. Squat clean x1/hang squat clean x2/front squat x3; begin at 95# and
add 10# per 2 min until failure

 95, 105, 115, 125, failed on the 2nd hang squat clean at 135

C. Back squat; 5x5; rest 3 min

135, 140, 160 (5# 5 rep back squat PR), 150, 150

+
For time:
100 cals row
30 burpee box jump overs 24"
100 cals row


18:34 (7:00, 4:45, 6:49)


Handstand walking in my warm-up was terrible, struggled to get 14 feet.  So those muscles must be worn out from yesterday.  Super happy with upping the weight even just a tiny bit on the back squats.  Felt strong, the 3 mins of rest helped too.  First box jump in the wod was slightly scary, but managed not to bite it.  Had the best post-workout steak after.  Tired and full and happy.  Thanks!

June 27, 2018

Daily score: 8

Workout:

A. Negative Muscle ups; accumulate 10 slow controlled reps


10

B. Butterfly CTB tech work 10 min


Lots of the drill on the box and some doubles

C1. Strict hspu; 5 reps x3; rest 15 sec


5x3

C2. Double unders; 50 reps AFAP x3; rest 15 sec


50 unbroken x 3

C3. HS walk; 50 feet x3; rest as needed to recovery


50x3 broken up

D1. Bench press; 3x3; rest 90 seconds


110,115,120

D2. Supinated weighted pull ups; 4-5x3; rest 90 seconds


5#x5
10#x5
15#x5

D3. Tall kneeling two arm DB military press; 10-12x3; rest 90 seconds


20x12
25x12
30x12

D4. BEnt over barbell rows; 6-8x3; rest 90 seconds


95x8
95x7
95x7

+
mobility work 20-30 min

Done

Eccentric mu’s felt better today than they ever have, I was able to go slower.  Working that box drill on the ctb is helping me solidify the pattern, slowly.  Unbelievable progress on the double unders, 50 unbroken fairly easy and no Achilles trouble today.  HS walking was crappy.  Especially since I got 27 feet unbroken in warm up and then in this series I was doing chunks of 10 and lots of cussing.  Happy to keep grinding it out though. It is getting better just so different under fatigue.  Everything else went well.  Thanks!

June 26, 2018

Daily score: 7 (sore hips, glutes)

Workout:

All for time:
40 TTB

2:34 (10/5/5/5/5/4/3/3)

rest exactly 1 min
30 bar facing burpees

2:41

rest exactly 1 min
20 thrusters 80#

2:07, accidentally did 90#, (7/7/6)

rest exactly 1 min
10 deadlift @80% 1rm

220#, 1:40 (1/1/3/3/2)

rest exactly 1 min
500m row for time

1:53

+
A. DB step overs; 10 reps x3; rest 1 min

35# per hand, x10 x3

B. Arch body rocks; 30 secods x3; rest 30 sec

30x3

C. Side plank; 30 secons x3; rest 30 sec

30/side x3

D. Hanging L hold; amsap x3; rest 90 seconds

33, 27, 21

+
mobility/cool down 20-30 min

Done, glutes, legs

I was feeling the beginnings of low back tightness due to how tight my glutes were from the ride.  But mostly I felt good and excited to get back in the gym.  The series to start off was fun.  The last 10 TTB were mostly singles without coming off the bar.  I don't know what was wrong with my brain when loading the bar for the thrusters but 'extra fitness' for me I guess.  The DL felt heavy but I was able to do a couple sets of 3 and nothing burst.  Rowing hurt.  DB step overs are hard for the legs but wicked on my grip.  Arch body rocks were tough today, I could feel that my flexibility wasn't as good as normal in that arch position.  Everything else went well and I worked out the back issues by doing a bunch of glute mobility, etc.  Thanks!

June 25, 2018

Daily score: 6 (tired from camping)

Workout:

Mountain bike Mt. St. Helens

3.5 hours of riding, the toughest single track climbing I have ever done.

This was an incredible ride.  The terrain was so varied and the views outstanding.  We were at 3-5000 + feet the whole time and I felt the elevation from the get go.  We climbed for the first hour at least and it was brutal, not technical but very steep.  I was with two guys that are fit and the best climbers in our group so I was killing myself just to try and not make them wait for me too much.  I did have to walk more than usual just to catch my breath.  Other than that, felt great.  Only crashed twice!  And the only damage was bruising.  Every crash is a win that doesn't end with a broken bone.  I was exhausted this evening, relaxed and went to bed super early.  Thanks! 

June 21, 2018

Daily score: 7 (felt just a little 'tired')

Workout:

A. Power snatch; build to a tough single

100

B. Clean and jerk; build to a tough triple

 125

C. Sandbag over shoulder; 30 reps for time

3:21, 70# bag

D. 1 set amrap unbroken wall balls

42

+
Row sprint 20 seconds @100%
rest 1 min
x5 sets

all just shy of 120m

+
mobility work 20-30 min

Done

I think riding in the heat the night before wiped me out a bit.  Did this workout the next morning.  Power snatch is still such a poor movement for me...it looked pretty good until 95#  but on the 100# I defintely jump my feet out into starfish position some.  The eccentric was definitely part of the difficulty with the 3 rep C and J.  Jerks felt easy though.  Sand bag was fun.  Wall balls I stopped before I should have...my body just stopped and then I thought 'why did you do that!?'.  The rest was good!  Thanks!