Daily score: 6 (tight shoulders, tired, and feel like I'm getting a cold)
Workout:
A. Squat snatch; begin at 70% 1rm and add 5# per min until failure
85, 90, 95, 100, 105, failed 110
B. Squat clean and jerk; 12 reps for time @83% 1rm
8:26
C. Overhead squat; 5x5; rest 2 min
85, 90, 95, 100, 105
D. Thrusters; 50 for time @75%1rm
14:25 (5/5/5/5/5/5/5/5/4/3/3)
+
Row sprint 20 secnods @100%
rest 40 sec
20 seconds speed steps with jump rope
rest 40 seconds
x3
rest 2 min
x3 sets
Done, approx 6-7 cals per row, 45 speed steps
Tackling this workout took some courage, some tough things in this one. My shoulders felt tight from yesterday. Snatching went well, 110 seems to always be a bad weight for me. I could probably have pushed it time wise quite a bit more on the clean and jerks but was more in survival mode. The great thing is they all felt solid and at the pace I chose I was able to maintain good tension. I could tell my shoulders were a little off during the OHS, just kinda tight, they felt better by the last set. I was anxious about the thrusters, seemed ominous...I haven't done a lot of heavy thrusters and 50 at 105# seemed like quite a new experience. I'm actually pretty proud of completing them and sticking with sets of 5 nearly the whole way. Writing this the next day and my shoulders are pretty darn sore. The row/jump was uneventful. Thanks!
Tuesday, February 26, 2019
February 24, 2019
Daily score: 7
Workout:
A. Parallel grip pull ups; amrap unbroken (head side to side) x4; rest 2 min
* switch the front hand per set
Right hand farther away- 4
Left- 5
Right- 4
Left- 4
B. Negative ring muscle ups; accumulate 10 reps not for time
10
+
75 min amrap:
10 sec bike sprint
1:50 seconds tough aerobic pace
10 sec bike sprint
2:50 tough aerobic pace
10 strict pull ups
5 strict hspu
9 rounds +2:53 on bike
Felt a little heavy on the pull ups. The last 2 muscle ups weren't as slow as the rest. AMRAP was challenging. I did all the pull ups 3/2/2/2/1 and all the hspu's unbroken. I was definitely hungry after. Thanks!
Workout:
A. Parallel grip pull ups; amrap unbroken (head side to side) x4; rest 2 min
* switch the front hand per set
Right hand farther away- 4
Left- 5
Right- 4
Left- 4
B. Negative ring muscle ups; accumulate 10 reps not for time
10
+
75 min amrap:
10 sec bike sprint
1:50 seconds tough aerobic pace
10 sec bike sprint
2:50 tough aerobic pace
10 strict pull ups
5 strict hspu
9 rounds +2:53 on bike
Felt a little heavy on the pull ups. The last 2 muscle ups weren't as slow as the rest. AMRAP was challenging. I did all the pull ups 3/2/2/2/1 and all the hspu's unbroken. I was definitely hungry after. Thanks!
Saturday, February 23, 2019
February 23, 2019
Daily score: 7 (some soreness in legs)
Workout:
19.1
15 min amrap:
19 wall balls 14# to 9 feet
19 cal row
6 rounds even (228 reps)
Swim:
A) 25 meter freestyle sprint holding breath as far as possible x 10, rest to recovery
I made 4/10 the whole length with no breath, the rest with 1 breath
B) Dolphin kick under water as far as possible, 2 regular, 2 facing up, 2 on left, 2 on right side
Done
C) 300m freestyle with paddles and buoy between legs
Done
Pretty funny that you picked two 15 minute amraps for me right before this open workout was announced. You always have an uncanny since of what is coming it seems. At least I had a good since of what 15 minutes would feel like. Admittedly a tad tired in the legs starting this one out but not bad. It was really a matter of trying to keep giving full effort and not pace too much. I did all the WBs unbroken which was a goal of mine. I had to do it outside because my WB target is outside and it was cold! Couldn't feel my fingers the whole time which made catching the WB a bit weird. Nothing too dramatic to say, just felt like exercise. Swim felt great after. I figured out that if I hold my breath in my lungs and don't slowly let it out I can make it much farther without a breath. I suppose I should have known that but I still find the habit of exhaling while swimming hard to break. I chose to swim with the paddles and no legs to try and mimic paddling on the surfboard and work on shoulder strength in that metric since my arms got tired paddling last time I was out in the ocean. Seemed close to the same feeling and 300m was about where my right shoulder especially was getting tired. Thanks!
Workout:
19.1
15 min amrap:
19 wall balls 14# to 9 feet
19 cal row
6 rounds even (228 reps)
Swim:
A) 25 meter freestyle sprint holding breath as far as possible x 10, rest to recovery
I made 4/10 the whole length with no breath, the rest with 1 breath
B) Dolphin kick under water as far as possible, 2 regular, 2 facing up, 2 on left, 2 on right side
Done
C) 300m freestyle with paddles and buoy between legs
Done
Pretty funny that you picked two 15 minute amraps for me right before this open workout was announced. You always have an uncanny since of what is coming it seems. At least I had a good since of what 15 minutes would feel like. Admittedly a tad tired in the legs starting this one out but not bad. It was really a matter of trying to keep giving full effort and not pace too much. I did all the WBs unbroken which was a goal of mine. I had to do it outside because my WB target is outside and it was cold! Couldn't feel my fingers the whole time which made catching the WB a bit weird. Nothing too dramatic to say, just felt like exercise. Swim felt great after. I figured out that if I hold my breath in my lungs and don't slowly let it out I can make it much farther without a breath. I suppose I should have known that but I still find the habit of exhaling while swimming hard to break. I chose to swim with the paddles and no legs to try and mimic paddling on the surfboard and work on shoulder strength in that metric since my arms got tired paddling last time I was out in the ocean. Seemed close to the same feeling and 300m was about where my right shoulder especially was getting tired. Thanks!
February 22, 2019
Daily score: 9
Workout:
A. Front squat; 10 sets of 3 @80% 1rm; rest as needed
Done at 135
B. Squat clean and jerk; build to a max
140 (got buried in the squat at 145)
+
15 min amrap:
1 min tough pace on the bike trainer
12 wall balls
6 power snatch @55#
6 + 35 seconds
rest 5 min
15 min amrap:
1 min tough pace on the bike trainer
12 air squats
6 box jumps 20" (step down)
7 +50 seconds
I had a work meeting I had to go to after work last night so I had to do this workout friday and take thursday off. Work has been a pain lately. Front squats felt great. Was feeling some fatigue by the last set. 140 was easy enough on the C and J but legs didn't have much more in them. The amraps were great challenges! Both tougher than they look on paper. It was the bike that hurt the most. Quads were burning. I had to really focus to make each box jump. Thanks!
Workout:
A. Front squat; 10 sets of 3 @80% 1rm; rest as needed
Done at 135
B. Squat clean and jerk; build to a max
140 (got buried in the squat at 145)
+
15 min amrap:
1 min tough pace on the bike trainer
12 wall balls
6 power snatch @55#
6 + 35 seconds
rest 5 min
15 min amrap:
1 min tough pace on the bike trainer
12 air squats
6 box jumps 20" (step down)
7 +50 seconds
I had a work meeting I had to go to after work last night so I had to do this workout friday and take thursday off. Work has been a pain lately. Front squats felt great. Was feeling some fatigue by the last set. 140 was easy enough on the C and J but legs didn't have much more in them. The amraps were great challenges! Both tougher than they look on paper. It was the bike that hurt the most. Quads were burning. I had to really focus to make each box jump. Thanks!
Thursday, February 21, 2019
February 20, 2019
Daily score: 8
Workout:
A1. Strict press; 5x5; rest 90 seconds
75,80,85,85,85
A2. Weigthed pull ups; 2-3x5; rest 90 seconds
20x3
26x2x4
B1. Bench press; 6-8x3; rest 90 seconds
90x8
95x8
100x8
B2. Bent over barbell rows; 6-8x3; rest 90 seconds
90x8
95x8
100x6
C. L-sit; accumulate 3 min for quality
In 10 second increments, single leg
D1. HS hold against wall; 1 min accumulated x3; rest 2 min
1 min unbroken x3
D2. False grip ring to chest hold; 30 seconds accumulated x3; rest 2 min
13/6/11
15/9/6
17/13
+
6 min amrap:
6 TTB
6 burpees
6 CTB
6 kipping hspu
3 rounds +6+6+1
+
Ido portal band scap routine:
https://www.youtube.com/watch?v=y4Wo095zPnc&t=5s
Done
This was a great focused workout. L-sits were really hard because my quads would cramp after about 7 seconds. Doing them with only one leg extended helped. CTB were the hardest in the wod. Thanks!
Workout:
A1. Strict press; 5x5; rest 90 seconds
75,80,85,85,85
A2. Weigthed pull ups; 2-3x5; rest 90 seconds
20x3
26x2x4
B1. Bench press; 6-8x3; rest 90 seconds
90x8
95x8
100x8
B2. Bent over barbell rows; 6-8x3; rest 90 seconds
90x8
95x8
100x6
C. L-sit; accumulate 3 min for quality
In 10 second increments, single leg
D1. HS hold against wall; 1 min accumulated x3; rest 2 min
1 min unbroken x3
D2. False grip ring to chest hold; 30 seconds accumulated x3; rest 2 min
13/6/11
15/9/6
17/13
+
6 min amrap:
6 TTB
6 burpees
6 CTB
6 kipping hspu
3 rounds +6+6+1
+
Ido portal band scap routine:
https://www.youtube.com/watch?v=y4Wo095zPnc&t=5s
Done
This was a great focused workout. L-sits were really hard because my quads would cramp after about 7 seconds. Doing them with only one leg extended helped. CTB were the hardest in the wod. Thanks!
Tuesday, February 19, 2019
February 18, 2019
Daily score: 7
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x2; rest 90 secods x6
complexes (ascending load)
75, 80, 85, 90, 95, 100
B. Snatch pulls; 1.1.1.1.1x3; rest 10 sec/rest 2 min (105%+ 1rm)
125, 125, 130
C. Back squat; 5, 4, 3, 2, 1; rest 2 min
130, 145, 160, 170, 180
D1. DB step overs; 14 steps x2 rest 1 min
35's, x14 x2
D2. Single leg snatch grip RDL; 6-8x2; rest 1 min
35x8
45x8
D3. Front rack walking lunges; 50 feet x2; rest 1 min
105x50
110x50
E1. Short hamstring isometric; 20 secodns x4; rest 40 sec
E2. Side lying leg abductions; 10 reps with a 3 sec isometric hold at
the top x4; rest as needed
Series done x4
Moved my outdoor day around d/t weather and work schedule. Soreness was much better today, still kinda sore quads though. Good to work with the barbell. Not much to say on any of this. Was a great workout, legs are globally sore the next day. Thanks!
Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x2; rest 90 secods x6
complexes (ascending load)
75, 80, 85, 90, 95, 100
B. Snatch pulls; 1.1.1.1.1x3; rest 10 sec/rest 2 min (105%+ 1rm)
125, 125, 130
C. Back squat; 5, 4, 3, 2, 1; rest 2 min
130, 145, 160, 170, 180
D1. DB step overs; 14 steps x2 rest 1 min
35's, x14 x2
D2. Single leg snatch grip RDL; 6-8x2; rest 1 min
35x8
45x8
D3. Front rack walking lunges; 50 feet x2; rest 1 min
105x50
110x50
E1. Short hamstring isometric; 20 secodns x4; rest 40 sec
E2. Side lying leg abductions; 10 reps with a 3 sec isometric hold at
the top x4; rest as needed
Series done x4
Moved my outdoor day around d/t weather and work schedule. Soreness was much better today, still kinda sore quads though. Good to work with the barbell. Not much to say on any of this. Was a great workout, legs are globally sore the next day. Thanks!
Monday, February 18, 2019
February 17, 2018
Daily score: 6 (sore legs, mostly quads)
Workout:
Breakup/Makeup WOD
'Death by' with a partner:
push press 85#
burpees
Rest 10 mins
6 alternating rounds with a partner:
5 squat cleans 105#
10 strict pull ups
200m row
We made it through 8 minutes on the 'death by' and the second part took around 15 minutes. I really slowed down on the pull ups and had to do singles but everything else went pretty smoothly. I've been super sore all weekend, mostly quads. Good to be back at it though! Thanks!
Workout:
Breakup/Makeup WOD
'Death by' with a partner:
push press 85#
burpees
Rest 10 mins
6 alternating rounds with a partner:
5 squat cleans 105#
10 strict pull ups
200m row
We made it through 8 minutes on the 'death by' and the second part took around 15 minutes. I really slowed down on the pull ups and had to do singles but everything else went pretty smoothly. I've been super sore all weekend, mostly quads. Good to be back at it though! Thanks!
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