Daily score: 7
Workout:
Gymnastics class
We worked some wall walk variations and wall facing strict hspu's. Also some backwards HS walking and some shoulder strength work with light weights, lateral raises, rotations, etc. All good. Thanks!
Friday, November 29, 2019
November 28, 2019
Daily score: 7
Workout:
A. Power clean x1/hang squat clean x1/front squat x3; rest 2 min x5 complexes
105, 115, 115 to 75, 85, 95
B. Thruster; 3x3; rest 2 min
85, 85, 85
C1. Front rack DB walking lunges; 20 steps x3; rest 2 min
with 35's x20 x3
C2. Pistols; 14 reps AFAP x3; rest 2 min
:33, :36, :35
+
3 sets each for time:
10 power snatch 55#
10 TTB
25 foot hs walk
rest as needed to recovery bw sets
3:21 (10/5.5/10.5.10)
2:22 (10/4.3.3/15.10)
2:30 (10/5.3.2/10.10.5)
On the third set of the complex I caught the squat clean and it slipped a bit on my left shoulder and pulled something in my upper back. I dropped it immediately without standing up. I laid down and moved things around and Marc (who technically is a chiropractor) did some pinning and stretching/strain counterstrain and that really helped. I think by stopping right away and whatever he did I prevented it from full on spasm. In five minutes I felt pretty good so I carried on with light weight. By the time for the WOD I was feeling pretty confident. Next day it's just a little off, tight upper back. Other than that...things went well. Third set of pistols started to feel harder, first set felt easy. So great to get some HS walking practice in a WOD...went pretty well. Feeling pretty gross the next day after eating too much at thanksgiving. Ready to get back on the 'tracking' train. Thanks!
Workout:
A. Power clean x1/hang squat clean x1/front squat x3; rest 2 min x5 complexes
105, 115, 115 to 75, 85, 95
B. Thruster; 3x3; rest 2 min
85, 85, 85
C1. Front rack DB walking lunges; 20 steps x3; rest 2 min
with 35's x20 x3
C2. Pistols; 14 reps AFAP x3; rest 2 min
:33, :36, :35
+
3 sets each for time:
10 power snatch 55#
10 TTB
25 foot hs walk
rest as needed to recovery bw sets
3:21 (10/5.5/10.5.10)
2:22 (10/4.3.3/15.10)
2:30 (10/5.3.2/10.10.5)
On the third set of the complex I caught the squat clean and it slipped a bit on my left shoulder and pulled something in my upper back. I dropped it immediately without standing up. I laid down and moved things around and Marc (who technically is a chiropractor) did some pinning and stretching/strain counterstrain and that really helped. I think by stopping right away and whatever he did I prevented it from full on spasm. In five minutes I felt pretty good so I carried on with light weight. By the time for the WOD I was feeling pretty confident. Next day it's just a little off, tight upper back. Other than that...things went well. Third set of pistols started to feel harder, first set felt easy. So great to get some HS walking practice in a WOD...went pretty well. Feeling pretty gross the next day after eating too much at thanksgiving. Ready to get back on the 'tracking' train. Thanks!
Tuesday, November 26, 2019
November 26, 2019
Daily score: 7 (work was awful today)
Workout:
15 min amrap:
30 double unders
15 wall balls to 10'
10 heavy russian KBS
7 rounds plus 15 double unders
(it was stormy so stayed inside and used a 20# ball to 9 feet, 62# kb)
+
A. Push press; 5x5; rest 2 min
85, 90, 95, 100, 105 (all touch and go)
B1. Strict hspu; amrap in 1 min x3; rest 30 sec
9,9,9
B2. 1 min max reps burpees x3; rest 30 sec
19,20,21
B3. Ring rows; amrap unbroken x3; rest 2-5 min
15, 15, 11
This was a tough one. Nearly wheezy by the end of the amrap. That 20# ball really makes a difference. Other than the first set that I did unbroken, I did the du's 15/15. All the wb's/kbs unbroken. Everything else went well. Arms are jello. Thanks!
Workout:
15 min amrap:
30 double unders
15 wall balls to 10'
10 heavy russian KBS
7 rounds plus 15 double unders
(it was stormy so stayed inside and used a 20# ball to 9 feet, 62# kb)
+
A. Push press; 5x5; rest 2 min
85, 90, 95, 100, 105 (all touch and go)
B1. Strict hspu; amrap in 1 min x3; rest 30 sec
9,9,9
B2. 1 min max reps burpees x3; rest 30 sec
19,20,21
B3. Ring rows; amrap unbroken x3; rest 2-5 min
15, 15, 11
This was a tough one. Nearly wheezy by the end of the amrap. That 20# ball really makes a difference. Other than the first set that I did unbroken, I did the du's 15/15. All the wb's/kbs unbroken. Everything else went well. Arms are jello. Thanks!
November 25, 2019
Daily score: 7
Workout:
A. Snatch grip RDLs; 8-10x3; rest 2 min
85x10
95x10
105x10
B1. Power snatch; 3x3 TnG; rest 30 sec
85x3x3
B2. Seated box jumps; 3 high box jumps x3; rest 30 sec
30 inch box
3x3
B3. Jump switch jumps; 12 alt'ing reps x3; rest 3-5 min
done
+
Row sprint 15 seconds @100%
rest 1 min
x10 sets
Workout:
A. Snatch grip RDLs; 8-10x3; rest 2 min
85x10
95x10
105x10
B1. Power snatch; 3x3 TnG; rest 30 sec
85x3x3
B2. Seated box jumps; 3 high box jumps x3; rest 30 sec
30 inch box
3x3
B3. Jump switch jumps; 12 alt'ing reps x3; rest 3-5 min
done
+
Row sprint 15 seconds @100%
rest 1 min
x10 sets
each sprint between 76-80m
Terrible HS walking day in my warm up but I think my core was a little sore for who knows what reason. Didn't feel too sore overall after the throwdown workout. Legs are a little sore next day after this workout. Thumbs felt the snatch grip rdl's. Everything else went well. Gave my all to the row sprints. Fastest I could get was 1:35/500m. thanks!
Sunday, November 24, 2019
November 24, 2019
Daily score: 7
Workout:
Throwdown partner workout
90 cal bike buy in
+4 alternating rounds:
50 foot db fr walking lunge 35's
12 ctb
8 db hang squat cleans 35's
+4 alternating rounds:
50 foot single arm OH walking lunge 35
12 ctb
8/side single arm OH squats 35
90 cal bike buy out
(17 minute time cap but we just did the whole thing for time and both used 35's)
We were at 4 hang squat cleans in the last round of the first 4 rounds when clock said 17 mins.
38:36 (3:18 first bike, 4:24 second bike)
We had too much wine in a short amount of time. This hurt but we needed it. Not sure what the hardest part was. Probably the squat cleans. Good to get back on track. So glad I'm not an alcoholic...working out is not as pleasant. Thanks!
Workout:
Throwdown partner workout
90 cal bike buy in
+4 alternating rounds:
50 foot db fr walking lunge 35's
12 ctb
8 db hang squat cleans 35's
+4 alternating rounds:
50 foot single arm OH walking lunge 35
12 ctb
8/side single arm OH squats 35
90 cal bike buy out
(17 minute time cap but we just did the whole thing for time and both used 35's)
We were at 4 hang squat cleans in the last round of the first 4 rounds when clock said 17 mins.
38:36 (3:18 first bike, 4:24 second bike)
We had too much wine in a short amount of time. This hurt but we needed it. Not sure what the hardest part was. Probably the squat cleans. Good to get back on track. So glad I'm not an alcoholic...working out is not as pleasant. Thanks!
Wednesday, November 20, 2019
November 20, 2019
Daily score: 8
Workout:
A. Snatch pulls; 3x3; rest 2 min
125x3x3
B. Front squat; 3x3; rest 2 min
145x3x3
C. EMOM 10 min: 3 tng power snatch (heavy as you can maintain form)
At 80#
D. EMOM 10 min: 3 tng power clean and jerk
At 85#
E1. Single leg RDL; 6-8x2/side; rest 1 min
35# barbell x8/side x2
E2. DB cross behind curtsy lunges; 10 steps x2/side; rest 1 min
35# dB x10/side x2
E3. Single leg hip thrusts; 10 reps with 2 sec pause at the top of
each rep x2/side; rest as needed to recovery
10/side x2
Did this in the morning before leaving town because I got stuck late at work the night before. Pulls and squats felt strong. Shoulders felt tight on the snatches but nothing painful. Stayed lighter on the clean and jerks and focused on barbell cycling. E series went well. I think a few days of rest is actually well timed and will do me good. Thanks!
Workout:
A. Snatch pulls; 3x3; rest 2 min
125x3x3
B. Front squat; 3x3; rest 2 min
145x3x3
C. EMOM 10 min: 3 tng power snatch (heavy as you can maintain form)
At 80#
D. EMOM 10 min: 3 tng power clean and jerk
At 85#
E1. Single leg RDL; 6-8x2/side; rest 1 min
35# barbell x8/side x2
E2. DB cross behind curtsy lunges; 10 steps x2/side; rest 1 min
35# dB x10/side x2
E3. Single leg hip thrusts; 10 reps with 2 sec pause at the top of
each rep x2/side; rest as needed to recovery
10/side x2
Did this in the morning before leaving town because I got stuck late at work the night before. Pulls and squats felt strong. Shoulders felt tight on the snatches but nothing painful. Stayed lighter on the clean and jerks and focused on barbell cycling. E series went well. I think a few days of rest is actually well timed and will do me good. Thanks!
Monday, November 18, 2019
November 18, 2019
Daily score: 8
Workout:
6 sets:
Row sprint 15 seconds @100%
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
all rows 70-75 meters at 15 seconds, all burpees= 6
+
6 sets:
15 seconds max reps CTB pull ups
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
3/2, 6
3/2, 6
3/3, 6
4/2, 6
3/3, 6
4/2, 6
+
A. Russian dips; amrap (-1) unbroken x5; rest 3 min actively on ski erg bw sets
5, 5, 4, 4, 3 (all with a small toe spot)
B. Negative vertical body levers; Accumulate 10 slow controlled reps
10
Great workout. Really happy with how strong the CTB felt and how well my shoulder tolerated them. Gave a little toe spot on the dips just to baby the shoulder, they were still tough. Thanks!
Workout:
6 sets:
Row sprint 15 seconds @100%
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
all rows 70-75 meters at 15 seconds, all burpees= 6
+
6 sets:
15 seconds max reps CTB pull ups
rest 45 sec
15 seconds max reps bar facing burpees @100% speed
rest 45 sec
3/2, 6
3/2, 6
3/3, 6
4/2, 6
3/3, 6
4/2, 6
+
A. Russian dips; amrap (-1) unbroken x5; rest 3 min actively on ski erg bw sets
5, 5, 4, 4, 3 (all with a small toe spot)
B. Negative vertical body levers; Accumulate 10 slow controlled reps
10
Great workout. Really happy with how strong the CTB felt and how well my shoulder tolerated them. Gave a little toe spot on the dips just to baby the shoulder, they were still tough. Thanks!
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