Daily score: 8
Workout:
A. Hatch squat cycle back squats week 1/day 1
115x10
130x8
140x6
150x4
B. Hatch squat cycle front squats week 1/day 1
100x5
120x5
120x5
120x5
C. Squat snatch; 5 singles @85-95% 1rm; rest as needed
100, 105, 105, 110, 110, four fails at 115
D. OHS; 10, 10, 5, 5; rest 2 min
75, 85, 100, 115
+
Row sprint 10 seconds @100%
rest 20 sec
5 DB thrusters AFAP 35#/hand
rest 1 min
x10 sets
all thrusters 11 seconds
1600ish cals/hr on rower
39 cals total
I felt my back muscles between sets on the back squats, just tight. Been awhile since I back squatted. Excited to work some leg strength. I persisted to try the 115 snatch because I was feeling good and each rep seemed to get better, I was so close everytime, just need more tension through my arms. OHS felt good. I was getting tired by about the 8th round on the row/thrusters. It was good to try and work moving faster through the thrusters. Thanks!
Tuesday, December 31, 2019
Monday, December 30, 2019
December 28, 2019
Daily score: 7
Workout:
A. 6 minutes from an empty bar to build to a 1rm clean and jerk (warm
up to openers, then rest 10 minutes and start from empty bar)
145 for both of us
B. Max reps strict hspu in 6 minutes (in order for reps to count,
other partner much be holding 100# D-ball in bear hug position)
60
C. Max reps toes to bar in 6 minutes (in order for reps to count both
athletes must be hanging from pull up bar)
92 (all sets of 5)
+
For time:
150 calories rowing (alternate every 15 cals)
100 bar facing burpees (alternate every 10 reps)
50 thrusters 65# (switch every 5 reps and both athletes must face the
same direction to practice transitioning)
20:38
10:12 (ski time)
5:27 (burpee time)
3:36 (thruster time)
We did this around 8am and I was feeling great but the heavy lifting just wasn't there. I did get under 150 but couldn't stand it up. HSPU's went well, Natalie can only do a couple strict so she kipped hers. I probably did 30 strict. We managed to stick with sets of 5 on the ttb and that felt pretty good. We chose to use the ski erg instead of rower since she doesn't have one at her gym and needed some exposure to it. I really love that machine. WOD was smooth...we also put fat grips and 70# on the thruster bar to make it like to the weight and axle bar in the workout they announced. Was just fine! Thanks!
Workout:
A. 6 minutes from an empty bar to build to a 1rm clean and jerk (warm
up to openers, then rest 10 minutes and start from empty bar)
145 for both of us
B. Max reps strict hspu in 6 minutes (in order for reps to count,
other partner much be holding 100# D-ball in bear hug position)
60
C. Max reps toes to bar in 6 minutes (in order for reps to count both
athletes must be hanging from pull up bar)
92 (all sets of 5)
+
For time:
150 calories rowing (alternate every 15 cals)
100 bar facing burpees (alternate every 10 reps)
50 thrusters 65# (switch every 5 reps and both athletes must face the
same direction to practice transitioning)
20:38
10:12 (ski time)
5:27 (burpee time)
3:36 (thruster time)
We did this around 8am and I was feeling great but the heavy lifting just wasn't there. I did get under 150 but couldn't stand it up. HSPU's went well, Natalie can only do a couple strict so she kipped hers. I probably did 30 strict. We managed to stick with sets of 5 on the ttb and that felt pretty good. We chose to use the ski erg instead of rower since she doesn't have one at her gym and needed some exposure to it. I really love that machine. WOD was smooth...we also put fat grips and 70# on the thruster bar to make it like to the weight and axle bar in the workout they announced. Was just fine! Thanks!
December 27, 2019
Daily score: 8
Workout:
A1. CTB pull ups; 15 reps x3; rest 30 sec
:57, :53, :59
A2. 100 double unders AFAP x3; rest 30 sec
2:26, 2:12, 1:59
A3. 15 burpee box jumps AFAP 20" x3; rest as needed to full recovery
to repeat effort from set 1
1:19, 1:34, 1:27
+
3 rounds for time:
10 cals assault bike
5 sandbag over shoulder
3 deadlift 215#
8:15 (100# D-ball)
+
Row 15 min easy cool down
done
The first series was a good experiment to see what kind of sets were fastest on the du's. Found quick sets of 15 were fastest. I was on the floor at the end of all three sets of burpee box jumps. WOD was good, managed unbroken DL's on the first 2 rounds and singles on the last. Thanks!
Workout:
A1. CTB pull ups; 15 reps x3; rest 30 sec
:57, :53, :59
A2. 100 double unders AFAP x3; rest 30 sec
2:26, 2:12, 1:59
A3. 15 burpee box jumps AFAP 20" x3; rest as needed to full recovery
to repeat effort from set 1
1:19, 1:34, 1:27
+
3 rounds for time:
10 cals assault bike
5 sandbag over shoulder
3 deadlift 215#
8:15 (100# D-ball)
+
Row 15 min easy cool down
done
The first series was a good experiment to see what kind of sets were fastest on the du's. Found quick sets of 15 were fastest. I was on the floor at the end of all three sets of burpee box jumps. WOD was good, managed unbroken DL's on the first 2 rounds and singles on the last. Thanks!
Tuesday, December 24, 2019
December 24, 2019
Daily score: 8
Workout:
For time:
15 squat snatch 75#
15 squat snatch 95#
9:08 (one bar, 15 at 75# done at 2:00, started 95# at 3:00)
+
A. Squat clean and jerk; 10 singles @80-90%; rest 1 min
125, 135, 140, 140, 140, 140, 140, 130, 130, 130
B. Front squat; build to a 5rm
145
C. Clean grip RDL; 8-10x3; rest 2 min
85x10
95x10
105x10
Hands were sore today! Didn't realize what all I put them through yesterday. 75# snatches went by pretty easy then I failed my first rep at 95, doh! That was the only one I failed though. Clean and jerks actually felt great this week! Finally feeling some progress and strength building here. Front squats went better than I thought they would be. RDLs were fine other than my thumbs were sore to begin with! Thanks! Merry Christmas!
Workout:
For time:
15 squat snatch 75#
15 squat snatch 95#
9:08 (one bar, 15 at 75# done at 2:00, started 95# at 3:00)
+
A. Squat clean and jerk; 10 singles @80-90%; rest 1 min
125, 135, 140, 140, 140, 140, 140, 130, 130, 130
B. Front squat; build to a 5rm
145
C. Clean grip RDL; 8-10x3; rest 2 min
85x10
95x10
105x10
Hands were sore today! Didn't realize what all I put them through yesterday. 75# snatches went by pretty easy then I failed my first rep at 95, doh! That was the only one I failed though. Clean and jerks actually felt great this week! Finally feeling some progress and strength building here. Front squats went better than I thought they would be. RDLs were fine other than my thumbs were sore to begin with! Thanks! Merry Christmas!
December 23, 2019
Daily score: 7
Workout:
A. Muscle up tech work bar and ring 20-30 min (do some skills and
drills, then spend some time trying to accumulate some reps)
5 banded bar mu's with purple band
6 with black band
2 with red band
B1. Tuck front lever; 20 seconds x5; rest 40 sec
done
B2. Side plank; 30 seconds x5/side; rest 30 sec
done
B3. Single arm ring plank; 30 seconds x5/side; rest 30 sec
15 per side (my max)
B4. Wall facing hs shoulder taps; 14 reps x5; rest as needed to full recovery
done
+
3 sets:
Ski erg 15 cals @100%
20 TTB AFAP
rest 3 min bw sets
3:03 (1:02 ski, butterfly arms)
2:46 (:57 arms up the middle)
2:45 (:57 arms up the middle)
+
C. CTB tech work accumulating ~20-50 reps
3 sets of 12 in 3's:
1:40
1:26
1:17
I decided to focus on bar mu's since I've never seen rings at this comp and the next gymnastics class will focus on rings. This is progress to have had good success on a thinner band. The red band is nearly nothing but but reps on that band were chicken wings so I went back to the black. I reallllly want to stop that movement pattern, it feels awful. Loved the core series, the best I could do was 15 seconds on the ring plank, so hard. Pretty much all my ttb were singles, maybe a few doubles here and there. Playing around with efficiency on the ski erg and finding moving hands back up via midline saves some time. Shoulders/core were shot by the time for CTB, happy I made it through the reps I did. Thanks!
Workout:
A. Muscle up tech work bar and ring 20-30 min (do some skills and
drills, then spend some time trying to accumulate some reps)
5 banded bar mu's with purple band
6 with black band
2 with red band
B1. Tuck front lever; 20 seconds x5; rest 40 sec
done
B2. Side plank; 30 seconds x5/side; rest 30 sec
done
B3. Single arm ring plank; 30 seconds x5/side; rest 30 sec
15 per side (my max)
B4. Wall facing hs shoulder taps; 14 reps x5; rest as needed to full recovery
done
+
3 sets:
Ski erg 15 cals @100%
20 TTB AFAP
rest 3 min bw sets
3:03 (1:02 ski, butterfly arms)
2:46 (:57 arms up the middle)
2:45 (:57 arms up the middle)
+
C. CTB tech work accumulating ~20-50 reps
3 sets of 12 in 3's:
1:40
1:26
1:17
I decided to focus on bar mu's since I've never seen rings at this comp and the next gymnastics class will focus on rings. This is progress to have had good success on a thinner band. The red band is nearly nothing but but reps on that band were chicken wings so I went back to the black. I reallllly want to stop that movement pattern, it feels awful. Loved the core series, the best I could do was 15 seconds on the ring plank, so hard. Pretty much all my ttb were singles, maybe a few doubles here and there. Playing around with efficiency on the ski erg and finding moving hands back up via midline saves some time. Shoulders/core were shot by the time for CTB, happy I made it through the reps I did. Thanks!
December 22, 2019
Daily score: 8
Workout:
TTT throwdown
For time:
50 DB pwr snatch (alt every rep)
100' DB OH walking lunge (alt every 25')
40 DB OHS (alt every 10 reps)
75' DB OH walking lunge
30 DB hang C&J (alt every 5 reps)
50' DB OH walking lunge
20 Single arm DB squat clean (alt every rep)
25' DB OH walking lunge
10 DB squat snatch (alt every rep)
17:24
35# DB
Don't know how I got three days behind, time has flown. This was actually really fun! Quite happy at doing sets of 10 on the OHS and the last 10 squat snatches unbroken. Perfect workout for the morning of a busy festive day. Thanks!
Workout:
TTT throwdown
For time:
50 DB pwr snatch (alt every rep)
100' DB OH walking lunge (alt every 25')
40 DB OHS (alt every 10 reps)
75' DB OH walking lunge
30 DB hang C&J (alt every 5 reps)
50' DB OH walking lunge
20 Single arm DB squat clean (alt every rep)
25' DB OH walking lunge
10 DB squat snatch (alt every rep)
17:24
35# DB
Don't know how I got three days behind, time has flown. This was actually really fun! Quite happy at doing sets of 10 on the OHS and the last 10 squat snatches unbroken. Perfect workout for the morning of a busy festive day. Thanks!
Saturday, December 21, 2019
December 19, 2019
Daily score: 8
Workout:
A1. Front squat; 8, 8, 8, 8, 8; rest 2 min
115, 115, 115, 115, 115
A2. Deadlift; 5, 5, 5, 5, 5; rest 2 min
185, 195, 195, 200, 205
+
21-15-9
Double russian KBS 35#
Double KB thrusters 35#
9:34
+
B1. Single leg RDL; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
B2. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
+
15 min easy row cool down
done, 151 cals
Still feeling this one two days later, not terrible sore though. Great challenging workout. Squats and DLs definitely had my legs worked prior to the wod. That WOD was just so hard for me! The double kbs felt way more awkward than I imagined having never done that before, was challenging to get them to eye level. Thrusters were as expected. Was really happy to get it done and I'm sure I rested too much but it took all my courage to pick those kbs back up. The rest went well and then I was starving. Thanks!
Workout:
A1. Front squat; 8, 8, 8, 8, 8; rest 2 min
115, 115, 115, 115, 115
A2. Deadlift; 5, 5, 5, 5, 5; rest 2 min
185, 195, 195, 200, 205
+
21-15-9
Double russian KBS 35#
Double KB thrusters 35#
9:34
+
B1. Single leg RDL; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
B2. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min
with 25# DB
10/side x2
+
15 min easy row cool down
done, 151 cals
Still feeling this one two days later, not terrible sore though. Great challenging workout. Squats and DLs definitely had my legs worked prior to the wod. That WOD was just so hard for me! The double kbs felt way more awkward than I imagined having never done that before, was challenging to get them to eye level. Thrusters were as expected. Was really happy to get it done and I'm sure I rested too much but it took all my courage to pick those kbs back up. The rest went well and then I was starving. Thanks!
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