12-5-14
A.M.
A. Squat Snatch; 6 TnG Triples; Rest 90 Sec
3 @ 175lbs; 2 @ 180; 1 @ 185lbs - I took my Time warming up this morning, but at the heavier weight these just were feeling super heavy. I tossed and turned sleeping last night and was pretty tired when i started. Mechanically the movements felt solid. i just wasn't going to push it bc I knew that I had a lot more to this morning.
B. Front Rack Deficit Reverse Lunge 14 Alt'ing Steps x 5; Rest 2 min
2 @ 155lbs; 2 @ 165lbs; 175lbs - These felt good - well as good as they ever feel. I did them off of 2 plates stacked to 4''. Breathing was getting heavy on the last 3 sets after about the first 6. At 175 my left elbow was wanting to drop on the last 4 reps.
C. Heavy DB Power Snatch; 14 Heavy Alt'ing Reps x 5; Rest 75 sec
All @ 100lb DB - I was working at our south location today and my choices were 70 or 80lb KBs or 100 lb DB. I have never done the 100lb. These took a while, I prob didn't get the response that was intended, but once I started I wanted to complete them. I was having to rest on avg 10-15 sec bw reps. and I kept my free hand right close to the DB in case I got wobbly. I was worn out after these.
D. Hang Power Cleans; 3 on the Min for 6 min @ 215lbs
Complete - these felt pretty good. I was cautious of my lower back. I could feel my lower back doing TnG reps at a lighter weight so I did singles from 185 on. I did singled for the EMOM
P.M.
For Time:
100 Power Snatch @ 75lbs
100 Wall Balls
14:19 - This was fun, The snatches felt good, the WB got tough and I did 7 sets of 10. I started feeling my lower back in-between the workouts just a bit and spent some time stretching and mobilizing it before I got into this. I can tell that its getting a lot better but I still have it in the back of my mind to be safe.
12-6-14
A. Weighted Supinated Pull-up Clusters 1.1.1 x 5; Rest 20 sec/ 2 min
18lbs; 26lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 55.5lbs; 60lbs; 63lbs; 65.5lbs; 68lbs - THese felt solid today but I was hoping to get just a bit heavier today, my upper back and shoulders are sore today.
B. Feet Supported by Bands Tuck Planche Hold; Accumulate 1 min x 4; Rest as Need BW
Complete - These felt good
C. Tucked Ice Cream Makers; 12 Reps x 5; Rest 75sec
Complete - These felt good my shoulders were just fatigued.
D. HS Walk Tech Work 15 Min
Complete - This was fun as always.
+
3 Min Max Burpee
3 Min Max Rope Climb
3 Min DUs
54 burpees; 7 RC; 97 DUs - burpee and RC felt good, my arms just wouldn't work for the DUs. I did so many singles, doubles, and triples its was annoying. My biceps were burning. The RC felt good but again I could tell that I was fatigued. Fun workout and I'll get more next time
Saturday, December 6, 2014
Wednesday, December 3, 2014
12-1-14
12-1-14
A.M.
A. Power Clean x 1/ Hang Power Clean x 2 - Build to a Max for the Complex
Built up to 225 but I remembered the complex wrong and only did 1 HPC. They all felt good and I took my time building unto this weight. It felt good to be back moving a barbell around. And I was also wanting to warm my lower back up and test it out.
+
4 Rounds
400m Run
12 Power Snatch @ 115lbs
13:53 - This was fun. The 4th 400 was slow I just ran out of gas. However with each set of PS my TnG sets got bigger.
P.M.
60 Min Mobility Work
Complete
12-2-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - This was nice
+
45 Min Mobility Work
Complete
12-3-14
A.M.
A. Wall Facing Strict HSPU - Accumulate 50 Perfect Reps
Complete - These felt great
B. Side to Side Typewriter Pull Ups; Accumulate 40 Perfect Reps
Complete - These felt good as well
C1. Push Jerk; 5 UB 185 - 225lbs x 7; Rest 90 Sec
185 x 2; 205 x 2; 215lbs; 225lbs x 2; - These felt good today too. I was trying to do mostly TnG, I couldn't do it on 225
C2. Bar MUs; 5 UB x 7; Rest 90 Sec
Complete - all UB. I actually tore my thumb on these. Thats the first time I've ever done that.
D. Strict L to V's on Pull-Up Bar; Accumulate 40 Perfect Reps
Complete - No issue here, these felt good. I really enjoyed this morning
P.M.
For Time:
100 Push Press @ 95lbs
200 Double Unders
100 Cal on AD
16:33 - This hurt. The DUs were the worst, my stomach was getting real bubbly and I was having to break way more than i wanted, it was frustrating. I used the Assault Bike instead of the AD ( all our monitors are broken) - so I did 65 Cal,
A.M.
A. Power Clean x 1/ Hang Power Clean x 2 - Build to a Max for the Complex
Built up to 225 but I remembered the complex wrong and only did 1 HPC. They all felt good and I took my time building unto this weight. It felt good to be back moving a barbell around. And I was also wanting to warm my lower back up and test it out.
+
4 Rounds
400m Run
12 Power Snatch @ 115lbs
13:53 - This was fun. The 4th 400 was slow I just ran out of gas. However with each set of PS my TnG sets got bigger.
P.M.
60 Min Mobility Work
Complete
12-2-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - This was nice
+
45 Min Mobility Work
Complete
12-3-14
A.M.
A. Wall Facing Strict HSPU - Accumulate 50 Perfect Reps
Complete - These felt great
B. Side to Side Typewriter Pull Ups; Accumulate 40 Perfect Reps
Complete - These felt good as well
C1. Push Jerk; 5 UB 185 - 225lbs x 7; Rest 90 Sec
185 x 2; 205 x 2; 215lbs; 225lbs x 2; - These felt good today too. I was trying to do mostly TnG, I couldn't do it on 225
C2. Bar MUs; 5 UB x 7; Rest 90 Sec
Complete - all UB. I actually tore my thumb on these. Thats the first time I've ever done that.
D. Strict L to V's on Pull-Up Bar; Accumulate 40 Perfect Reps
Complete - No issue here, these felt good. I really enjoyed this morning
P.M.
For Time:
100 Push Press @ 95lbs
200 Double Unders
100 Cal on AD
16:33 - This hurt. The DUs were the worst, my stomach was getting real bubbly and I was having to break way more than i wanted, it was frustrating. I used the Assault Bike instead of the AD ( all our monitors are broken) - so I did 65 Cal,
Saturday, November 22, 2014
11-21-14
11-21-14
A.M.
A. Squat Snatch; 6 TnG Triples; Rest 90 sec
115lbs; 135lbs; 145lbs; 155lbs; 165lbs; 3 @ 175lbs; 3 @ 185lbs - These felt really good today, no failed reps.
B. Front Rack Deficit Reverse Lunge 20 Alternating Steps x 5; Rest 2 min
Complete all sets @ 155lbs from a 4 1/2 inch riser. This was killer. I had to break on the last 2 sets, I did them both 14/6. Breathing was really tough and the rest time was getting too short at the end. I probably should have dropped weight but I wanted to finish what I started.
C. Heavy DB Power Snatch; 14 Heavy Alternating Reps x 5; Rest 90 sec
Complete all with a 70lb DB. These felt good each set was taking about 50 sec. That was the biggest DB that we had at the Gym.
D. Hang Power Clean; 3 on the Min for 6 min @ 205lbs
Complete - My lower back started to get tight as I was warming up for these. It got better as I was going, but these didn't feel that great. They ended up feeling a lot heavier than they should have. Also I tried these wearing a belt. I never really do this and the buckle was getting in the way.
P.M.
10--> 1
Unbroken Power Snatch @ 95lbs
20-18-16-14-12-10-8-6-4-2
Unbroken Wall Balls
10:39 - I had to take this slow, after my A.M. session I coached the lunch class and my right side of my back just kept tightening up. Its not like a bad hurt feeling its just a tight muscle and it is just annoying - bending over or twisting. I stretched and warmed up my back as best as I could before this workout, the movements felt good as long as I was in a good position, so I just moved through methodically. Everything was UB. I can tell it is getting better, I'm going to work on it her in just a bit.
11-22-14
A. Weighted Supinated Pull-Up Clusters 2.2.2 x 5; Rest 20 Sec/ rest 2 min
18lbs; 23lbs; 26lbs; 31lbs; 35lbs; 37.5lbs; 40lbs; 42.5lbs; 45lbs; 47.5lbs; 50lbs; 52.5lbs - These felt good today. I wanted to work my way up slowly and get more reps in. It also feels better on my left elbow not to make big jumps and getting more reps on it.
B. Feet Supported by bands Tuck Planche Hold; Accumulate 1 min x 3; Rest as Needed bw
Complete - These felt good - the last 10-15 sec got tough
C. Tucked Ice Cream Makers; 12 Reps x 5; Rest 90 Sec
Complete - These felt good and were pretty fun. I couldn't make it more than 5 at a time though. The last 3 sets were 3s, 2s, and 1s.
D. HS Walk Tech Work 15 min
Complete
+
30 Sec Max Rep C2B
30 Sec Max Rep Burpee
Rest 1 min
x 4
C2B Burpee
1. 16 13
2. 17 10
3. 15 11
4. 14 12
These got tough quick but they felt a lot better than I was expecting. I started each set doing butterfly C2B then switched to kipping after about 10 reps, the 4th set I got out of rhythm after the 6th or 7th rep.
A.M.
A. Squat Snatch; 6 TnG Triples; Rest 90 sec
115lbs; 135lbs; 145lbs; 155lbs; 165lbs; 3 @ 175lbs; 3 @ 185lbs - These felt really good today, no failed reps.
B. Front Rack Deficit Reverse Lunge 20 Alternating Steps x 5; Rest 2 min
Complete all sets @ 155lbs from a 4 1/2 inch riser. This was killer. I had to break on the last 2 sets, I did them both 14/6. Breathing was really tough and the rest time was getting too short at the end. I probably should have dropped weight but I wanted to finish what I started.
C. Heavy DB Power Snatch; 14 Heavy Alternating Reps x 5; Rest 90 sec
Complete all with a 70lb DB. These felt good each set was taking about 50 sec. That was the biggest DB that we had at the Gym.
D. Hang Power Clean; 3 on the Min for 6 min @ 205lbs
Complete - My lower back started to get tight as I was warming up for these. It got better as I was going, but these didn't feel that great. They ended up feeling a lot heavier than they should have. Also I tried these wearing a belt. I never really do this and the buckle was getting in the way.
P.M.
10--> 1
Unbroken Power Snatch @ 95lbs
20-18-16-14-12-10-8-6-4-2
Unbroken Wall Balls
10:39 - I had to take this slow, after my A.M. session I coached the lunch class and my right side of my back just kept tightening up. Its not like a bad hurt feeling its just a tight muscle and it is just annoying - bending over or twisting. I stretched and warmed up my back as best as I could before this workout, the movements felt good as long as I was in a good position, so I just moved through methodically. Everything was UB. I can tell it is getting better, I'm going to work on it her in just a bit.
11-22-14
A. Weighted Supinated Pull-Up Clusters 2.2.2 x 5; Rest 20 Sec/ rest 2 min
18lbs; 23lbs; 26lbs; 31lbs; 35lbs; 37.5lbs; 40lbs; 42.5lbs; 45lbs; 47.5lbs; 50lbs; 52.5lbs - These felt good today. I wanted to work my way up slowly and get more reps in. It also feels better on my left elbow not to make big jumps and getting more reps on it.
B. Feet Supported by bands Tuck Planche Hold; Accumulate 1 min x 3; Rest as Needed bw
Complete - These felt good - the last 10-15 sec got tough
C. Tucked Ice Cream Makers; 12 Reps x 5; Rest 90 Sec
Complete - These felt good and were pretty fun. I couldn't make it more than 5 at a time though. The last 3 sets were 3s, 2s, and 1s.
D. HS Walk Tech Work 15 min
Complete
+
30 Sec Max Rep C2B
30 Sec Max Rep Burpee
Rest 1 min
x 4
C2B Burpee
1. 16 13
2. 17 10
3. 15 11
4. 14 12
These got tough quick but they felt a lot better than I was expecting. I started each set doing butterfly C2B then switched to kipping after about 10 reps, the 4th set I got out of rhythm after the 6th or 7th rep.
Wednesday, November 19, 2014
11-17-14
11-17-14
A.M.
A. Power Clean From High Blocks; Build to a Max
225lbs - I worked up to this fairly quickly. My back was feeling good throughout - So I was stoked. My plan for today is to get through this morning without tightening my back up and regaining my confidence in these strength movements so I don't hesitate.
B. Deadlift; 50 for Time @ 275lbs
4:11 - I'm okay with this lime. i know its not fast but my back felt strong throughout. I warmed up well and kept a steady pace.
+
4 Rounds for Time
Run 400m
50 DUs
10:07 - I was tripping up on the first 2 sets of DUs, my calves and ankles were feeling it on that last round.
P.M.
For Time:
20 Bar MU Buy In
…
100 Wall Balls
50 Burpee
…
20 MU Buy Out (Ring)
13:28 - This was fun but much tougher than I was expecting. My shoulders were burning about half way through the WB, I broke here more than i wanted to. The burpees were smooth and the MUs were fine as well.
11-18-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy pace
Complete - This was nice, Its a brisk day but really pretty out. Just got to spend some time thinking and moving - being thankful and enjoying where I'm at.
+
45 min Mobility
Complete
11-19-14
A.M.
A. Wall Facing Strict HSPU; Accumulate 40 perfect Reps
Complete - These felt great I made sure my form was spot on - pointed toes and touched my nose to the wall after each rep.
B. Side to Side Typewriter Pull-Ups; Accumulate 30 Perfect Reps
Complete - These were tough but fun. I made sure to take my time and make each rep as perfect as I could. I wasn't completely sure how to count these reps. I counted one rep as pulling up to my right hand my chin crossing over the bar to my left hand then down to a hang, then back up to my left hand back across the bar to my right hand and controlled down. I alternated starting from different sides. I Tried to hold a hollow as best that I could through the reps
C1. Push Jerk; 5 UB 185lbs- 225lbs x 6; Rest 90 Sec
185lbs; 195lbs; 2 @ 205lbs; 215lbs; 225lbs - These felt good. I started off light and warmed up to 185.
C2. MUs; 5 UB x 6; Rest 90 Sec
Complete - No issue here
D. Strict L to V's on Pull-Up Bar; Accumulate 30 Perfect Reps
Complete - I wasn't really sure what these were. I tried to find something on the internet but I couldn't. So what I did was - hang to L-Sit then Straddle w strait legs w my feet coming as high as my chest then back to L-Sit then up to a strict T2B. If these weren't right they were still pretty tough - lol
P.M.
7 Rounds for Time
7 C2B Pull-Ups
7 Burpee Box Jump Overs @ 30''
6:55 - I feel pretty good about this. I decided that I was going to try butterfly C2B Pull-Ups for the first time in a workout on this one. They felt pretty good, there were a few times that I would get out of rhythm and have to use more bicep than I needed to keep moving. On Round 6 and 7 I just lost it after the 5th rep on both and finished each round with regular kipping. BBJO felt as good as they can feel but they were fast by my standards.
A.M.
A. Power Clean From High Blocks; Build to a Max
225lbs - I worked up to this fairly quickly. My back was feeling good throughout - So I was stoked. My plan for today is to get through this morning without tightening my back up and regaining my confidence in these strength movements so I don't hesitate.
B. Deadlift; 50 for Time @ 275lbs
4:11 - I'm okay with this lime. i know its not fast but my back felt strong throughout. I warmed up well and kept a steady pace.
+
4 Rounds for Time
Run 400m
50 DUs
10:07 - I was tripping up on the first 2 sets of DUs, my calves and ankles were feeling it on that last round.
P.M.
For Time:
20 Bar MU Buy In
…
100 Wall Balls
50 Burpee
…
20 MU Buy Out (Ring)
13:28 - This was fun but much tougher than I was expecting. My shoulders were burning about half way through the WB, I broke here more than i wanted to. The burpees were smooth and the MUs were fine as well.
11-18-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy pace
Complete - This was nice, Its a brisk day but really pretty out. Just got to spend some time thinking and moving - being thankful and enjoying where I'm at.
+
45 min Mobility
Complete
11-19-14
A.M.
A. Wall Facing Strict HSPU; Accumulate 40 perfect Reps
Complete - These felt great I made sure my form was spot on - pointed toes and touched my nose to the wall after each rep.
B. Side to Side Typewriter Pull-Ups; Accumulate 30 Perfect Reps
Complete - These were tough but fun. I made sure to take my time and make each rep as perfect as I could. I wasn't completely sure how to count these reps. I counted one rep as pulling up to my right hand my chin crossing over the bar to my left hand then down to a hang, then back up to my left hand back across the bar to my right hand and controlled down. I alternated starting from different sides. I Tried to hold a hollow as best that I could through the reps
C1. Push Jerk; 5 UB 185lbs- 225lbs x 6; Rest 90 Sec
185lbs; 195lbs; 2 @ 205lbs; 215lbs; 225lbs - These felt good. I started off light and warmed up to 185.
C2. MUs; 5 UB x 6; Rest 90 Sec
Complete - No issue here
D. Strict L to V's on Pull-Up Bar; Accumulate 30 Perfect Reps
Complete - I wasn't really sure what these were. I tried to find something on the internet but I couldn't. So what I did was - hang to L-Sit then Straddle w strait legs w my feet coming as high as my chest then back to L-Sit then up to a strict T2B. If these weren't right they were still pretty tough - lol
P.M.
7 Rounds for Time
7 C2B Pull-Ups
7 Burpee Box Jump Overs @ 30''
6:55 - I feel pretty good about this. I decided that I was going to try butterfly C2B Pull-Ups for the first time in a workout on this one. They felt pretty good, there were a few times that I would get out of rhythm and have to use more bicep than I needed to keep moving. On Round 6 and 7 I just lost it after the 5th rep on both and finished each round with regular kipping. BBJO felt as good as they can feel but they were fast by my standards.
Saturday, November 15, 2014
11-14-14
11-14-14
A. Squat Snatch; Build to A 3RM TnG
95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 190lbs; 195lbs; 200lbs; 205lbs - These felt great today. I really didn't have any missed reps, my grip was giving out on the 3rd rep at the last few weights - I had to catch the bar after the 2nd rep and re-grip.
B. hang Squat Snatch; 30 for Time @ 115lbs
3:07 - This felt pretty good, my grip was the biggest limiter on getting bigger sets. My back started to get a bit tight at the end but not too bad.
C. Front Squat @ 5030 x 5; Rest 2 min
2 x 6 @ 115lbs; 2 x 6 @ 135lbs; 6 @ 145lbs; 6 @ 155lbs; 6 @ 165lbs - These didn't feel that great on my back. Its that first 3-4 inches of the squat that tighten it up. The loading of hamstrings and lower back - the same as going into a HPC. I wasn't sure if I should do these so I started light and after a few sets they felt okay - I didn't want to push it too much though.
D. Weighted Back Extensions; 10-12 x 4; Rest 2 min
4 x 12 @ 45lbs - These felt good and actually made my back feel better for a bit.
P.M.
12 Min AMRAP
50 T2B
50 Burpee
50 Box Jumps @ 24''
50 HSPU
1 + 16 - This was fun. The box jumps were the toughest part here. I stayed consistent throughout, they weren't really rebounding but as soon as I landed I loaded and jumped again. The HSPU got tough at the end.
11-15-14
A. Weighted Supinated Pull-Up; Build to a 1 RM
18lbs; 28lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 58lbs; 63lbs; 68lbs; 70lbs; 72.5lbs; 75lbs;
77.5lbs; 80lbs; 82.5lbs; 85lbs; 87.5lbs - These felt pretty good today. It was super cold in the gym today and the PU bar was cold - lol. I feel these in my elbows. It took me a few min to get them warmed up and feeling good - it was especially my left elbow on the medial side.
B. Freestanding HS Hold Tech Work 15 min
These felt real good today
C. Skin the Cats; 10 Reps x 5; Rest 90 sec
Complete - These felt good today. I did the first set strait through and the other 4 as 2 sets of 5. I was going through these faster on each rep than I was last week in order to do bigger sets.
D. Tucked Planche Hold; 45 Sec x 5; Rest 90 Sec
Complete - The last 10 sec or so got tough on these.
E. HS Walk Tech Work 15 min
These felt good today
F. Pendlay Rows; 6-8 x 4; Rest 2 min
2 x 8 @ 115lbs; 2 x 8 @ 135lbs; 8 @ 155lbs; 8 @ 175lbs - These felt pretty good - kinda started to feel these in my back. Not bad or painful its probably more in my head than anything.
A. Squat Snatch; Build to A 3RM TnG
95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 190lbs; 195lbs; 200lbs; 205lbs - These felt great today. I really didn't have any missed reps, my grip was giving out on the 3rd rep at the last few weights - I had to catch the bar after the 2nd rep and re-grip.
B. hang Squat Snatch; 30 for Time @ 115lbs
3:07 - This felt pretty good, my grip was the biggest limiter on getting bigger sets. My back started to get a bit tight at the end but not too bad.
C. Front Squat @ 5030 x 5; Rest 2 min
2 x 6 @ 115lbs; 2 x 6 @ 135lbs; 6 @ 145lbs; 6 @ 155lbs; 6 @ 165lbs - These didn't feel that great on my back. Its that first 3-4 inches of the squat that tighten it up. The loading of hamstrings and lower back - the same as going into a HPC. I wasn't sure if I should do these so I started light and after a few sets they felt okay - I didn't want to push it too much though.
D. Weighted Back Extensions; 10-12 x 4; Rest 2 min
4 x 12 @ 45lbs - These felt good and actually made my back feel better for a bit.
P.M.
12 Min AMRAP
50 T2B
50 Burpee
50 Box Jumps @ 24''
50 HSPU
1 + 16 - This was fun. The box jumps were the toughest part here. I stayed consistent throughout, they weren't really rebounding but as soon as I landed I loaded and jumped again. The HSPU got tough at the end.
11-15-14
A. Weighted Supinated Pull-Up; Build to a 1 RM
18lbs; 28lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 58lbs; 63lbs; 68lbs; 70lbs; 72.5lbs; 75lbs;
77.5lbs; 80lbs; 82.5lbs; 85lbs; 87.5lbs - These felt pretty good today. It was super cold in the gym today and the PU bar was cold - lol. I feel these in my elbows. It took me a few min to get them warmed up and feeling good - it was especially my left elbow on the medial side.
B. Freestanding HS Hold Tech Work 15 min
These felt real good today
C. Skin the Cats; 10 Reps x 5; Rest 90 sec
Complete - These felt good today. I did the first set strait through and the other 4 as 2 sets of 5. I was going through these faster on each rep than I was last week in order to do bigger sets.
D. Tucked Planche Hold; 45 Sec x 5; Rest 90 Sec
Complete - The last 10 sec or so got tough on these.
E. HS Walk Tech Work 15 min
These felt good today
F. Pendlay Rows; 6-8 x 4; Rest 2 min
2 x 8 @ 115lbs; 2 x 8 @ 135lbs; 8 @ 155lbs; 8 @ 175lbs - These felt pretty good - kinda started to feel these in my back. Not bad or painful its probably more in my head than anything.
Wednesday, November 12, 2014
11-10-14
11-10-14
A.M.
A. Power Clean From High Blocks; Build to A Max
225lbs - I took my time warming up to this. This got tough pretty quickly. I know that I could have gotten 235 (i pulled it to my chest several times), my body was just hesitating to drop under and catch it. My back is feeling a lot better than it was last week but I could still feel it on these.
B. Deadlift; 5 on the min for 10 min ( light and fast, rest each rep on the floor)
Complete @ 275lbs - Surprisingly these felt great, I felt that every rep was quality and my back was feeling good
+
15 min AMRAP
15 KBS @ 2pood
30 UB DUs
8 + 15 - This workout made me nervous before I even started warming up my KBS. That is the motion that tightens up my back. I think it is my QL on my right side thats bothering me. I didn't go 100% at this I was being cautious of my back, I could feel it throughout the whole workout, but it wasn't really painful. I failed on 2 of the UB DUs, all the KBS were UB.
P.M.
For Time:
15 MU Buy in
+
50 OHS @ 135lbs
50 Bar Burpee
+
15 MU Buy Out
14:06 - This was fun. The MUs felt good, I warmed up my snatch and OHS pretty well they felt good and smooth with no real problem w my back. The Burpees were slow - steady but slow. I stretched and trigger pointed my back and hips a lot before and after this and I'm feeling pretty good. When something doesn't feel as good or strong as I believe that it should, its hard for me mentally to block it out and just muscle and fight my way through the workout and wait and deal w the issue after. I might be overly cautious - but longevity, health, growth and challenging myself are my top priorities. I'm my toughest critic and I won't let myself shortcut or half ass the process. The learning process now is finding that balance between the physical and mental.
11-11-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - this felt good, the weather is nice - theres a front coming in and the weather is about to break. I enjoy these just getting out and moving and thinking, its relaxing.
+
45 min Mobility
Complete -
11-12-14
A. Behind the Neck Snatch Grip Push Press; Build to a 3RM
95lbs; 105lbs; 115lbs; 125lbs; 135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs (F) @ 235lbs - I'm still not super comfortable with these so I wanted to get in a lot of reps. They felt pretty good this morning.
B. Legless Rope Climb; 10 Reps Not For Time ( for quality, seated from L position)
Well we found another one. This is definitely a weakness. I could not hold the L-Sit position for the whole rope climb, not even on the first one. These took me over 30 min. That extra distance from sitting on the ground made all the difference in my grip strength. Plus on legless RC i have always used my hips on each pull. This wrecked me, my biceps and forearms are blown up.
+
Open workout 14.1
6 + 33 - This hurt, my shoulders were gone about halfway through. The DUs felt great this time. I went right into this after the RCs and my arms were still feeling it. 303 reps this time, Last time I have 281 reps written down in my journal.
A.M.
A. Power Clean From High Blocks; Build to A Max
225lbs - I took my time warming up to this. This got tough pretty quickly. I know that I could have gotten 235 (i pulled it to my chest several times), my body was just hesitating to drop under and catch it. My back is feeling a lot better than it was last week but I could still feel it on these.
B. Deadlift; 5 on the min for 10 min ( light and fast, rest each rep on the floor)
Complete @ 275lbs - Surprisingly these felt great, I felt that every rep was quality and my back was feeling good
+
15 min AMRAP
15 KBS @ 2pood
30 UB DUs
8 + 15 - This workout made me nervous before I even started warming up my KBS. That is the motion that tightens up my back. I think it is my QL on my right side thats bothering me. I didn't go 100% at this I was being cautious of my back, I could feel it throughout the whole workout, but it wasn't really painful. I failed on 2 of the UB DUs, all the KBS were UB.
P.M.
For Time:
15 MU Buy in
+
50 OHS @ 135lbs
50 Bar Burpee
+
15 MU Buy Out
14:06 - This was fun. The MUs felt good, I warmed up my snatch and OHS pretty well they felt good and smooth with no real problem w my back. The Burpees were slow - steady but slow. I stretched and trigger pointed my back and hips a lot before and after this and I'm feeling pretty good. When something doesn't feel as good or strong as I believe that it should, its hard for me mentally to block it out and just muscle and fight my way through the workout and wait and deal w the issue after. I might be overly cautious - but longevity, health, growth and challenging myself are my top priorities. I'm my toughest critic and I won't let myself shortcut or half ass the process. The learning process now is finding that balance between the physical and mental.
11-11-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - this felt good, the weather is nice - theres a front coming in and the weather is about to break. I enjoy these just getting out and moving and thinking, its relaxing.
+
45 min Mobility
Complete -
11-12-14
A. Behind the Neck Snatch Grip Push Press; Build to a 3RM
95lbs; 105lbs; 115lbs; 125lbs; 135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs (F) @ 235lbs - I'm still not super comfortable with these so I wanted to get in a lot of reps. They felt pretty good this morning.
B. Legless Rope Climb; 10 Reps Not For Time ( for quality, seated from L position)
Well we found another one. This is definitely a weakness. I could not hold the L-Sit position for the whole rope climb, not even on the first one. These took me over 30 min. That extra distance from sitting on the ground made all the difference in my grip strength. Plus on legless RC i have always used my hips on each pull. This wrecked me, my biceps and forearms are blown up.
+
Open workout 14.1
6 + 33 - This hurt, my shoulders were gone about halfway through. The DUs felt great this time. I went right into this after the RCs and my arms were still feeling it. 303 reps this time, Last time I have 281 reps written down in my journal.
Saturday, November 8, 2014
11-7-14
11-7-14
A.M.
A. Squat Snatch; 10 TnG Doubles @ 75% 1RM; Rest 2 min
Complete @ 185lbs - These felt okay. I spent a good while warming up, I was a bit unstable at the bottom at first but once I got into the working sets they were smooth.
B. Hang Squat Snatch; 3 Reps on the min for 10 min @ 115lbs
Complete - These felt great, smooth and fast
B. Hang Squat Clean; 1 Set AMRAP UB @ 205lbs
13 - As soon as I started warming these up the right side of my back started to tighten up. I started light and took my time warming up my back. It really didn't bother me once I got around to the AMRAP, my grip on the bar was the limiter. Breathing was getting pretty heavy and my legs were feeling it as well.
P.M.
20 Min AMRAP
10 T2B
20 Burpee
30 foot UB HS Walk
40 DUs
6 + 30 &30 feet - This was fun. I actually finished my last HS walk at 20:05. This felt good, everything was smooth. This was my first time to do HS walks in a workout - I learned real quickly that controlling breathing was super important. If I could take smooth and controlled breaths in a rhythm the walk went well, I never failed but I did get off balance a few times.
11-8-14
A. Weighted Supinated Pull-Up; Build to a 2RM
18lbs; 26lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 55.5lbs; 58lbs; 60.5lbs; 63lbs; 65.5lbs; 68lbs;
70.5lbs - These felt good today, I warmed up well and took my time, I was feeling these in my elbows as I was warming up with unweighted but that went away pretty quickly.
B. Freestanding HS Hold Tech Work 15 min
Complete - These are feeling good today
C. Skin The Cats; 10 Reps x 4; Rest 90 sec
Complete - These felt good, I broke each set into 4/3/3. I was trying to get as far through at the bottom as possible
D. Tucked Planche Holds; 30 sec x 5; Rest 90 Sec ( put bands around the pull up bar and wrap around your ankles to keep you elevated)
Complete - Felt good. I used a green band between 2 J-hooks on the squat rack about waist high
E. HS Walk Tech Work 15 min
Complete - No issues here
Russian Dips; Accumulate 55 Perfect Reps
Complete - These are starting to feel really good. I did them all in sets of 5 and I was trying to hold an L-sit throughout most of fit whole movement.
A.M.
A. Squat Snatch; 10 TnG Doubles @ 75% 1RM; Rest 2 min
Complete @ 185lbs - These felt okay. I spent a good while warming up, I was a bit unstable at the bottom at first but once I got into the working sets they were smooth.
B. Hang Squat Snatch; 3 Reps on the min for 10 min @ 115lbs
Complete - These felt great, smooth and fast
B. Hang Squat Clean; 1 Set AMRAP UB @ 205lbs
13 - As soon as I started warming these up the right side of my back started to tighten up. I started light and took my time warming up my back. It really didn't bother me once I got around to the AMRAP, my grip on the bar was the limiter. Breathing was getting pretty heavy and my legs were feeling it as well.
P.M.
20 Min AMRAP
10 T2B
20 Burpee
30 foot UB HS Walk
40 DUs
6 + 30 &30 feet - This was fun. I actually finished my last HS walk at 20:05. This felt good, everything was smooth. This was my first time to do HS walks in a workout - I learned real quickly that controlling breathing was super important. If I could take smooth and controlled breaths in a rhythm the walk went well, I never failed but I did get off balance a few times.
11-8-14
A. Weighted Supinated Pull-Up; Build to a 2RM
18lbs; 26lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 55.5lbs; 58lbs; 60.5lbs; 63lbs; 65.5lbs; 68lbs;
70.5lbs - These felt good today, I warmed up well and took my time, I was feeling these in my elbows as I was warming up with unweighted but that went away pretty quickly.
B. Freestanding HS Hold Tech Work 15 min
Complete - These are feeling good today
C. Skin The Cats; 10 Reps x 4; Rest 90 sec
Complete - These felt good, I broke each set into 4/3/3. I was trying to get as far through at the bottom as possible
D. Tucked Planche Holds; 30 sec x 5; Rest 90 Sec ( put bands around the pull up bar and wrap around your ankles to keep you elevated)
Complete - Felt good. I used a green band between 2 J-hooks on the squat rack about waist high
E. HS Walk Tech Work 15 min
Complete - No issues here
Russian Dips; Accumulate 55 Perfect Reps
Complete - These are starting to feel really good. I did them all in sets of 5 and I was trying to hold an L-sit throughout most of fit whole movement.
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