Daily score: 9
Workout:
A. Two arm KB OH walking lunge; 20 steps x3; rest 90 seconds
26's, 35's, 35's
B. TnG power snatch; 3 TnG reps @moderate load x4; rest 90 seconds
75x3x4
C1. DB thrusters; 10 reps x2; rest 30 sec
35's x 10 x 2
C2. DB power clean and jerks; 10 reps x2; rest 30 sec
35's x 10 x 2
D. Single leg balance reach matrix; 3 rotations through each leg
(opposite hand, same hand, both hands)
Done
E. Single leg hip thrusts; 10 reps x2/side; rest 30 sec bw sides
10/side x 2
F. Natural knee extensions; 10 reps x3; rest 90 seconds
10x3
+
Row 10 min easy
123 cals
Assault 10 min easy
80 some odd cals
I skipped swimming tuesday because I desperately needed an evening to catch up on things around the house, and I rode monday so felt like body needed a rest too. This workout was awesome, deceptively hard. The 35# kbs for the lunges were tough...I was definitely doing a Toomey impersonation on the last couple steps. Worked on barbell cycling on the snatches. The thrusters and C and J combo was challenging with 35's. The C and J's were harder than the thrusters but I stuck with it and did them all unbroken. Really enjoyed the reach matrix...this is such a good challenge and seems like it will help with the hip stability. Thanks!
Thursday, August 30, 2018
Tuesday, August 28, 2018
August 27, 2018
Daily score: 8
Workout:
mountain biking
20 miles in Central Oregon
Awesome. Freedom.
Workout:
mountain biking
20 miles in Central Oregon
Awesome. Freedom.
August 25/26, 2018
Daily score: 8/8 (only thing that didn't feel 100% was my right hamstring)
Workouts:
Best of the West Competition, team
Day one:
1)
burden carry
40 CTB (between partners)
burden carry
20 CTB
partner carry
10 CTB
(6 min time cap)
We just finished this one with maybe 10-20 seconds to spare
2)
5 mins to:
one partner sets 4 rep max front squat (from ground, can squat clean for first rep, can also hang clean)
one partner sets 2 rep max tng clean
I did the front squat and got 145
She did the cleans and got 165
3)
9 mins to run a mile with only one trade allowed (we each ran 800m)
one min rest
4 mins for 45 snatches at 105
Ran our mile in 6:28
Got 25 snatches, I probably did 10-12 of them, only failed one, all squat snatches
Day two:
1)
80 wbs 14# to 9ft (between partners)
30 ttb
sprint
80 wbs
30 ttb
short sprint
80 wbs
30 ttb longer sprint
(10 min time cap)
We made it through 16 of the last set of wbs
First of all, I had so much fun! I wasn't sure how I would like competing. Turns out I really enjoyed it. It helped to feel prepared and be able to do all the wods. We only placed 20/28 but had a couple finishes at 16. The 45 snatches and the day 2 wod were our best finishes. Worst was the first one, we placed 21st. It was cool how well my body held up. I'm used to way more volume than this and was just mildly sore. I even went for a 20 mile mountain bike ride on Monday. Already looking for another comp ;). Thanks for helping me make this dream of doing an Rx competition come true!
Workouts:
Best of the West Competition, team
Day one:
1)
burden carry
40 CTB (between partners)
burden carry
20 CTB
partner carry
10 CTB
(6 min time cap)
We just finished this one with maybe 10-20 seconds to spare
2)
5 mins to:
one partner sets 4 rep max front squat (from ground, can squat clean for first rep, can also hang clean)
one partner sets 2 rep max tng clean
I did the front squat and got 145
She did the cleans and got 165
3)
9 mins to run a mile with only one trade allowed (we each ran 800m)
one min rest
4 mins for 45 snatches at 105
Ran our mile in 6:28
Got 25 snatches, I probably did 10-12 of them, only failed one, all squat snatches
Day two:
1)
80 wbs 14# to 9ft (between partners)
30 ttb
sprint
80 wbs
30 ttb
short sprint
80 wbs
30 ttb longer sprint
(10 min time cap)
We made it through 16 of the last set of wbs
First of all, I had so much fun! I wasn't sure how I would like competing. Turns out I really enjoyed it. It helped to feel prepared and be able to do all the wods. We only placed 20/28 but had a couple finishes at 16. The 45 snatches and the day 2 wod were our best finishes. Worst was the first one, we placed 21st. It was cool how well my body held up. I'm used to way more volume than this and was just mildly sore. I even went for a 20 mile mountain bike ride on Monday. Already looking for another comp ;). Thanks for helping me make this dream of doing an Rx competition come true!
Thursday, August 23, 2018
August 22, 2018
Daily score: 8
Workout:
A. Squat snatch x1/hang squat snatch x1; rest 90 seconds x5 complexes
85, 90, 95, 95, 95
B. Squat clean thruster; build to a moderate effort single (leave
about 10 pounds in the tank)
120
+
EMOM 9 min
1- 8 bar facing burpees
2- 12 wall balls
3- 8 power snatch 55#
done
+
EMOM 9 min
1- 8 box jump overs 24"
2- 8 thrusters 55#
3- 30 sec slow controlled recovery jog
done
+
mobility work 20-30 min
done
I switched these last two workouts because this one looked longer and I have a massage appt tomorrow to try and squeeze in. I may just take tomorrow off. All went well, emom's felt easy enough. Ready to go! Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1; rest 90 seconds x5 complexes
85, 90, 95, 95, 95
B. Squat clean thruster; build to a moderate effort single (leave
about 10 pounds in the tank)
120
+
EMOM 9 min
1- 8 bar facing burpees
2- 12 wall balls
3- 8 power snatch 55#
done
+
EMOM 9 min
1- 8 box jump overs 24"
2- 8 thrusters 55#
3- 30 sec slow controlled recovery jog
done
+
mobility work 20-30 min
done
I switched these last two workouts because this one looked longer and I have a massage appt tomorrow to try and squeeze in. I may just take tomorrow off. All went well, emom's felt easy enough. Ready to go! Thanks!
Wednesday, August 22, 2018
August 21, 2018
Daily score: 7 (knee slightly weird, hip nearly 100%)
Workout:
A. Power snatch; build to a max
100
B. Back squat; 3x3 @80% 1rm; rest 2 min
155
C. Clean grip deadlift; 1 set amrap (-2) unbroken @185#
Passed
+
Active recovery run 10-15 min
15 mins
+
mobility work 20-30 min (quads/hammies/hips)
Done
It's amazing to me how 5#'s changes my power snatch dramatically. Things feel great and snappy and clean all the way up to 95. 100 isn't terrible, but then 105 get's ugly. Back squats felt great. I passed on dead lifting today just because my hip/glute/hami insertion pain is finally on the mend and I didn't want a set back. Running was lovely, gorgeous day, knee felt fine. Waking up the next morning I don't feel the knee issue at all. Thanks!
Workout:
A. Power snatch; build to a max
100
B. Back squat; 3x3 @80% 1rm; rest 2 min
155
C. Clean grip deadlift; 1 set amrap (-2) unbroken @185#
Passed
+
Active recovery run 10-15 min
15 mins
+
mobility work 20-30 min (quads/hammies/hips)
Done
It's amazing to me how 5#'s changes my power snatch dramatically. Things feel great and snappy and clean all the way up to 95. 100 isn't terrible, but then 105 get's ugly. Back squats felt great. I passed on dead lifting today just because my hip/glute/hami insertion pain is finally on the mend and I didn't want a set back. Running was lovely, gorgeous day, knee felt fine. Waking up the next morning I don't feel the knee issue at all. Thanks!
Tuesday, August 21, 2018
August 20, 2018
Daily score: 7 (knee still kinda weird but no trouble with anything in this workout)
Workout:
A. Split jerk; 5 singles @80-90% 1rm
140, 145, 150, 155, 160
B. Muscle up/bar muscle up tech work 10-15 min
3 ring mus, a bar mu drill
C. Kipping/strict/hs walk tech work 10-15 min
Done
+
For time:
20 cals row
15 CTB pull ups
rest 1 min
For time:
20 burpees
15 TTB
rest 1 min
for time:
20 cals assault bike
60 double unders
(3:07, 2:04, 2:33)
9:44
+
shoulder mobility work 20-30 min
Done
Split jerks felt light and snappy. Even at 160 it felt like a sure thing. So good psychologically to do something aggressive and confidence building before attempting some ring mu's. My first mu felt like one of my best. HS walking felt good today too. Kinda surprised because I had some new soreness from surfing, not bad, mostly tight neck/traps. CTB went well, could only do doubles after rowing hard though. Tripped up a ton on the du's today, not sure what that was about. Good to have the shoulder mobility after surfing. Knee I think is okay, hurts rolling over in bed and I think mostly when it flops in medially under weight. I was going to mountain bike today (the next day) but choosing to SUP instead just to take care of it and get through the weekend. Thanks!
Workout:
A. Split jerk; 5 singles @80-90% 1rm
140, 145, 150, 155, 160
B. Muscle up/bar muscle up tech work 10-15 min
3 ring mus, a bar mu drill
C. Kipping/strict/hs walk tech work 10-15 min
Done
+
For time:
20 cals row
15 CTB pull ups
rest 1 min
For time:
20 burpees
15 TTB
rest 1 min
for time:
20 cals assault bike
60 double unders
(3:07, 2:04, 2:33)
9:44
+
shoulder mobility work 20-30 min
Done
Split jerks felt light and snappy. Even at 160 it felt like a sure thing. So good psychologically to do something aggressive and confidence building before attempting some ring mu's. My first mu felt like one of my best. HS walking felt good today too. Kinda surprised because I had some new soreness from surfing, not bad, mostly tight neck/traps. CTB went well, could only do doubles after rowing hard though. Tripped up a ton on the du's today, not sure what that was about. Good to have the shoulder mobility after surfing. Knee I think is okay, hurts rolling over in bed and I think mostly when it flops in medially under weight. I was going to mountain bike today (the next day) but choosing to SUP instead just to take care of it and get through the weekend. Thanks!
Monday, August 20, 2018
August 19, 2018
Daily score: 10 (outstanding day)
Workout:
Outdoor day
Surfing
Spent 3 hours in the ocean at the oregon coast, only really caught 3 waves but paddled a ton and heart raced pretty much the whole time :). I have surfed before but it's been years and only in Maui or Southern California in warm friendly waves. So this was exciting and new and very challenging. I was also on a smaller board than I have ever used. Super cool to have the upper body strength to hang and not fatigue quickly. Can't wait to go back. I did get some calf and hami cramping. The next morning my right knee is really sore. I think it may be due to all the driving which really irritated my right hip/glute/hami situation and has spread to the knee. I'm gonna warm up slow tonight and if anything feels like it's gonna explode I'll just use the time to mobilize and maybe ride the bike. Thanks!
Workout:
Outdoor day
Surfing
Spent 3 hours in the ocean at the oregon coast, only really caught 3 waves but paddled a ton and heart raced pretty much the whole time :). I have surfed before but it's been years and only in Maui or Southern California in warm friendly waves. So this was exciting and new and very challenging. I was also on a smaller board than I have ever used. Super cool to have the upper body strength to hang and not fatigue quickly. Can't wait to go back. I did get some calf and hami cramping. The next morning my right knee is really sore. I think it may be due to all the driving which really irritated my right hip/glute/hami situation and has spread to the knee. I'm gonna warm up slow tonight and if anything feels like it's gonna explode I'll just use the time to mobilize and maybe ride the bike. Thanks!
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