March 30, 2019

Daily score: 8

Workout:

A. Weighted pull ups; 2-3x5; rest 2min


25x3
28x2x4

B. Negative ring muscle ups; accumulate 10 slow controlled reps not for time


10

C. Strict hspu; 30 reps for time


3:51 (5/5/5/3/2's)

+
9 min amrap:
6 CTB pull ups
9 S2O 75#
12 bar facing burpees
rest 1 min


3+6+9+7 burpees

7 min amrap:
4 strict pull ups
25 foot hs walk

1+4 strict hspu's

I wore my 20# weighted vest for the pull ups to get used to it and then added weight.  Negative mu's felt strong today, I feel like I was able to do the the slowest I've ever been able to.  CTB felt great today too.  But damn.  The handstand walking was awful.  I just struggled d/t being out of breath and was barely able to do 5 feet at a time.  I feel like I've taken steps backward with handstand walking.  I also messed up and did hasp's instead of pull ups in that 7 min amrap but doubt it mattered.  Thanks!

March 28, 2019

Daily score: 9

Workout: 

A. Power snatch x1/hang squat snatch x1/OHS x1 - build to a max of the complex

95

B1. Wall balls; 30 AFAP x3; rest 20 sec

done x3, all unbroken, 14# to 9 foot

B2. Thrusters; 15 AFAP 65# x3; rest 20 sec

8/7, 8/7, 9/6

B3. Front squat; 5, 5, 5; rest 3 min

95, 105, 115

+
EMOM 24 min:
1- 25 foot OH walking lunge (switch hand per set)
2- 10 TTB
3- 6 DB step overs
4- 15 sec side plank per side

40# DB on the OH lunge
ALLLL the TTB done unbroken!!!
35# DB/hand on the step overs, 20" box

Felt great for this one today.  The power snatch is the limiter on the complex.  I do have to say I'm still feeling a little 'wobbly' in the elbows, shoulders.  The B series was tough!  It was the thrusters that were the worst, I just could not do them unbroken.  The last set of squats at 115 were crazy hard too.  Loved the emom, super stoked to get the ttb all unbroken, it's like I had a break through and they're back!  Thanks!

March 27, 2019

Daily score:8

Workout:

Bike trainer 10 min easy warm up

done

+
18 seconds bike sprint @100% effort
rest 1 min
20 seconds V-ups
rest 1 min
18 seconds bike sprint @93-100% effort
45 seconds plank hold
rest 30 sec
x12 sets

52 some odd minutes
around 11-12 V-ups per round

+
18 seconds bike sprint @93-100% effort
rest 1 min
20 seconds toes to bar
rest 1 min
18 seconds bike sprint @93-100% effort
amsap unbroken hanging L hold
rest 30 sec
x12 sets

40+ minutes
7-9 TTB per round, 12 seconds per hanging L-sit (bent knee)

+
stretching/cool down work 20 min

done

Did this alone this week which was good because it was all I could do to focus on the clock and keep the times, that kept my mind busy.  It still felt never ending.  But I am proud of going hard on alllll the sprints.  I had an audiobook on and was able to hear the bike slowing during my sprints around the last 5 of 18 seconds, even though I tried to fight it.   Quads felt way better on the plank holds (and L-hangs) this week, probably since I had a rest day the day before.  Completing this felt like a good accomplishment, feel great the next day.  Thanks!

March 25, 2019

Daily score: 7 (dog sat last night, pretty poor sleep)

Workout:

A. Squat snatch; 5 singles @80% 1rm, 4 singles @84% 1rm, 3 singles
@88% 1rm, 2 singles @91% 1rm, 1 single @95+% 1rm; rest as needed bw
sets

93 x5
98 x4
103 x3
108 x2 (failed a middle rep)
113 fail x2

B. Squat clean and jerk; 5 sets of 3; rest 2 min (all 3 reps must be
complete within 30 sec)

 115, 115, 115, 120, 125

C. Back squat; 5x5; rest 2 min

135, 140, 145, 150, 145

D. Rear foot elevated split squat; 8-10x4/side; rest 1 min bw sides

20# kb at chest x10/side
26# x10
35# x10
40# DB x10

E. Barbell hip thrusts; 10 reps x4; rest 90 sec

125 x10 x4

+
row sprint 10 seconds @100% effort
rest 20 sec
x10 sets

done, total 50 cals

+
stretching/cool down/mobility work 20-30 min

done

I was having fun snatching until I missed some lifts :/.  Not sure what is going on.  I hate getting 'weaker'.  Not sure I was able to hit 115 last time I tried either.  Feels like a wrist/elbow/shoulder stability issue maybe.  The fast clean and jerks were tough.  Not natural for me to dig up that much power in a short time frame, hopefully improving that weakness.  Just barely squeaked in the last rep at 125.  Did two quick lifts with a push jerk and then the last single with a split jerk.  Back squats at 150 got pretty slow and collapsing back so I backed off a tad.  RFESS I really went after, I think I was feeling bad about my performance thus far and wanted to attack something.  They felt good.  Hip thrusts and row and mobility - all good.  I don't know if it's just one night of bad sleep or if I am just needing more recovery time as I get older.  Just wish I could be 'on' everyday.  Thanks!

March 24, 2019

Daily score: 8

Workout:

Outdoor day

Mountain biking 2 hours

1.5 hour climb

This felt great, I could have even pushed the pace a bit more.  I usually struggle more toward the top of this climb but felt great today.  I really needed the laid back recovery day I had the day before.  Thanks!

March 22, 2019

Daily score: 7 (sore glutes)

Workout:

PM
19.5

162 reps (through the 21's)
 
15/10/8 th and doubles on the ctb
13/8/6 th and doubles until 21 then singles
10/6/5 th and 2 doubles then singles ctb

PM
Swim 15 min easy (no warm up, just jump in and continuously swim)

done

+
Max distance underwater dolphin kick
x5
rest as needed
 (*ensure you have a partner or lifeguard on duty and go to about
8-9/10 discomfort.  not true max effort)

3/5 the whole length

+
Sprint 25 @100% effort
rest 45 sec
Sprint 25 @100% effort
rest 45 sec
Kick 25 @100% effort
rest 45 sec
Kick 25@100% effort
rest 2 min
x5 sets



 Done x5



I was anxious about the Open workout from the second I read what it was.  Like everyone else, I'm sure.  I have a poor history with CTB.  I got all this done today since I was off work and wanted it off my mind.  Super proud as it turns out at how far I got.  I was trying not to get to 'blown' on the thrusters and to use mostly legs/hip pop to save my arms.  I executed that well.  And then  it was all about picking a pace on the ctb that kept me going but didn't get to failure.  It hurt.  Didn't tear my hands which was nice.  Once again, motivated to be better at ctb.  Swimming after felt great.  That was a good hour in the pool, all good, feeling more and more comfortable.  Thanks!

March 21, 2019

Daily score: 7

Workout:

A. Single leg RDL; 8-10x3; rest 1 min bw sides

30# in one hand x10
35 x10
40 x10

B. Two arm KB OH walking lunges; 50 feet x4; rest 90 seconds

 26# kbs x50 x4

C. barbell step ups; 20 alt'ing reps x3; rest 90 seconds

 65# barbell x20 x3

D. Side to side cossack squats; 10 alt'ing reps x3; rest 1 min

 10 x3

E. Pistols; 10 alt'ing reps x4; rest 90 seconds

 10 x4

F1. Short hamstring isometric; 20 sec x4/side; rest 40 sec
F2. Seated 90-90 hip internal rotation lift off; 10 sec x4/side; rest as needed
F3. Seate 90-90 hip external rotation lift off (front leg); 10 sec
x4/side; rest as needed


Done x4

Did more weight than I've ever done with the rds's and it felt good.  Left leg feels more difficult to balance in the lower leg but super strong through the hip and right leg has solid balance through the knee/calf/ankle but more challenging through the hip/pelvis.  OH walks weren't as bad as I thought they may be.  Step ups were harder than I imagined!  65 felt pretty heavy and was also surprised by the challenge on my core/back to keep a nice upright torso.  I do cossacks everyday in warm up so the felt easy.  Pistols were pretty good the first set but I felt them as I went on.  No problem doing them all unbroken though.  The last series went well, needed that.  I really felt all of this in my glutes the next day, sore and tight.  Thanks!