November 30, 2014

#4 (3)

A. Squat Clean & Jerk Cluster. 1.1.1.1.1. rest 15 sec / rest 2 min. x5

65, 75, 80, 85, 85#

B. Snatch Grip Deadlift @ 31x1. 4, 4, 2, 2. 2 min rest.

120, 130, 145, 150

C. Bulgarian Ring Row. 40 reps. Nice and tight and pretty. Not for time.

Notes - We were feeling better, but now we have sore throats and I have lost my voice since yesterday. Not cool. Felt strong on the clean + jerk.  A little stiffness/pain in the shoulders. The deadlifts were not fun today. My thumbs did not like those. Ring rows were fine. 5 or 6 at a time. 

November 28, 2014

Friday

#1

25 min AMRAP

50 ft Stiff Legged Bear Crawl

50m Uneven Farmers Walk -- 53#, 44#

25 sec Side Arch Body Hold L

25 sec Side Arch Body Hold R

50m Uneven Farmers Walk (opposite)

25 sec Hollow Body Hold (Rock if Poss)

6 rounds

Notes : 

Was feeling worn out today, but I got through this alright. Everything was fine. Farmers walk was the hardest in the cold with grip tiring quickly. Good news is we ordered a space heater for the garage today! No rower for now (boooo)

November 27, 2014

Thursday (Gobble Gobble)
(workout 1 of 3 this week)

#2

A1. OHS Hold 35#. Accumulate 45 sec at the "bottom" of the OHS 

A2. Pull Up Hold on Rings. Accumulate 45 sec

A3. Double Unders. 45 reps. x3

B. Hang Squat Snatch (mid thigh) x 1 / Hang Squat Snatch (below knee) x 3 / Overhead Squat x 5. 2 min rest. x5  -- 35, 45, 55, 55, 55

C. 1 1/4 Front Squat. 6x6. 3 min rest between sets. -- 55, 65, 75, 85, 85, 85

Notes : Part A was fine, felt pretty strong. OHS hurt my hip flexors for sure. The snacthes were a lot on my stiff shoulders, but the form was much better starting from the hang. I didn't try to get a lot of weight on there, just focused on good form. It was much easier to pop off the hip during these opposed to starting from the ground. The 1 1/4 squats were tough for sure. My hip flexors were hurting. The first 2-3 sets were quick. Last 3 were slow and one at a time.

November 21, 2014

Friday
#4

A. Snatch Grip Deadlift @ 31x1. 5, 5, 3, 3.  2 min rest.  --115, 125, 140, 145#

B. Jumping Good Morning. 8-10. 2 min rest. x3 -- 55, 65, 75

C. Renegade Row. 40 reps. Nice and tight and pretty. Not for time. -- 15#

Notes : Deadlifts were tough due to extreme thumb pain, ouch! Good mornings were fine. Did the rows in sets of 10

November 20, 2014

Thursday

#3

35 min AMRAP

50m Front Rack Walk (80-95#) --- 90#

60 sec Handstand Hold (accumulation)

30 sec Pull Up Hold on Rings (accumulation)

6 Turkish Get Ups "tough" -- 25#

6 rounds

front rack walk... just walking... belly tight.

hs hold... facing wall... hands and nose as close to wall as poss... tops of feet on wall... quads and belly off wall

pull up hold... palms facing you... elbows down and tight... rings in tight as "low" and "into" you as poss

tgu... 3 per side

Notes - Workout was tough for sure. My shoulders are exhausted! No problems with the walk. Handstand holds were tough, but fine. I was doing 40 sec +  20 sec on those and smoking Carrick! Ring holds were strong at 15+15 sec. Turkish gets ups are not my favorite. Those were slow, but steady. 

November 18, 2014

Tuesday

#2

A1. Cuban Press.10 reps.  -- 5, 7, 10#

A2. Overhead Neutral Grip Dumbbell Hold. 45 second accumulation. -- 25, 30, 30 # each had

A3. FLR in Rings w/ external rotation. 1 min accumulation. X3

B. Power Clean & Jerk. 1, 1, 1, 1. Rest as needed. -- 85, 90, 95x3, 90, 90#

C. Front Rack Barbell Walking Lunge. 14 continuous steps. 2 min rest. X4 -- 60#

Notes : My shoulders are super sore from yesterday, not sure why. The db holds were tough, but I got the 45 sec unbroken. FLR felt stronger. Those were 20-30 sec at a time. The cleans were really ugly today. The jerk was strong, but I cannot clean more than 90# at this point due to crappy from. I know what the correct form should be, but my body will not do it. I am basically muscling the whole thing up. Ugh. The lunges were not much fun, but surely effective. 

November 17, 2014

Monday

#1

20 min AMRAP

20 Double Unders

20 Medicine Ball Russian Twists (12#)

20 Side to Side Squats

10 + 17du

Notes : the side the side squats felt akward at first, but were better after a bit. This wore me out!

November 15, 2014

Saturday

#4

A. Squat Snatch. Play with "moderate" weights.... see how they feel. -- 35, 45, 55, 60, 65, 70

B. OHS. 5, 5, 3, 3. 2 min rest. -- 85, 90, 95, 100, 105

+

21 min AMRAP

3 Squat Clean 80#

3 Strict Pull Up

3 Strict HSPU

3 Box Jump 24" --- 11 rounds

Notes - 

I skipped workout #3 (running) yesterday because my foot was feeling off after walking the kids to school. Hoping to knock that out Sunday am. My shoulders were feeling super stiff today. I am terrible at snatches, so those started out slow. Working with the 35# bar for a while, then built up slowly. Form was ok. OHS were on today!! Carrick was coaching me and that def helped. The squat cleans were tough. I did those 1 at a time with 5-10 sec between reps. Had to really focus on form because if my elbows weren't all the way up there was a lot of pressure on my shoulers. The rest of the circut was fairly fast and unbroken. 

November 12, 2014

Wednesday

#2

A1. YWT

A2. Trap 3 Raise. 10 reps per side.

A3. Powell Raise. 10 reps per side. x2-3 - 5#, 2 rounds

B. Overhead Barbell Hold. Jerk/Press grip 35-45#.  Hold locked out overhead for 2 minutes. -- 45#

C. Power Clean x 1 / Hang Power Clean x 2 / Push Jerk x 1. 2 min rest. x 4. -- 65, 75, 75, 80#

D. Front Rack Barbell Walking Lunge. 16 continuous steps. 2 min rest. x4 -- 55#

Notes : Upper body and abs are pretty sore from yesterday. Two rounds of "A" was fine. Barbell hold was TOUGH. Starting hurting at 30 sec, but I finished the 2 min. The cleans felt weak and still today. Still got through the movement and added a little weight. The lunges were def tough. I'm sure I'll feel those tomorrow.

November 11, 2014

Tuesday

#1

40 minute AMRAP

30 second 90-90 Hold (bent knees)

30 second elevated feet side plank on hand (30 per hand) (bench)

50m heavy farmers walk (45# db each)

20 wall facing shoulder taps

15 Double Unders

8+ hold, planks, walk

Notes : So this was pretty tough. Those 90-90 were the WORST. I could barely get 10 sec with bent knees. Those make me want to cry! Side planks and walk was good. 45# db was the heaviest we have two of, so I used those. Shoulder taps were tough, but fine. DU started strong and got worse as I tired. Glad that is over!

November 7, 2014

Friday

#4

A. Squat Clean. Build to a "tough" weight... and/or practice the movement.

55 x2, 65 x2, 75 x2, 80, 85, 90

B. OHS. 8-10. 2 min rest. x5

10@75, 80, 85 8@90#

+

3 rounds for time

30 wall balls

30 kbs 35#

8:57

Notes - Squat cleans felt alright. My right shoulder felt stiff, but didn't hurt during the excercises. Mostly felt like the right shoulder was just lagging behind the speed of the movement if that makes sence. I tired 95 several times with no luck. 90# is what I was at when I did these last (before the move). OHS were tougher today. 90# felt really tough. I can't snap 90 overhead the way I can 85#. The circuit was miserable for me! Made it through though. My quads were smoked right away. 

November 5, 2014

Wednesday

#3

20 min AMRAP

100m run

20 sec side plank on each hand

20 sec hollow rock (bent knee only if necessary)

100m run

5 Box Jump 20"

10 double unders

Notes : 5 rounds + run and side planks. Runs felt fine, no leg pain. Sometimes it comes later in the day though so we will see. Everything else was great. DU were easy for me, yay!

November 4, 2014

Tuesday

#2

A. Power Clean. 10 singles with 80-85#+. rest as needed. -- 85#

B. Front Squat @ 4040. 6-8 reps. 2 min rest. x4  -- 8@85#, 7@95#, 6@105# x2

C. 1-Leg DB/KB RDL @ 31x1. 8-10. 1 min between legs. x3  -- 10@15#, 8@20# x2

D. Burpee with 1 feet jump. AMRAP 45 sec. 45 sec rest. x5 -- 54

D: measure one foot above max reach and jump to that marker every rep.

Notes : No problem on the cleans. I was trying to focus on form, though I always struggle with good form on those. Front squats were nice and tough. After the first set my thighs were already feeling sore, so those were def working. The RDLs were smoother this week. Last week I was sore for at least 4 days after those in my hamstrings. Burpees were good, not much fun though ;)

November 3, 2014

Monday

#1

A1. YWT. -- 3 rounds each set

A2. Trap 3 Raise. 10 reps per side. - 5#

A3. Powell Raise. 10 reps per side. x3 - 5#

B1. Bent Over Barbell row @ 22x2 (underhand). 5-6. 1 min rest.

6@65, 65, 75  5@80 x2

B2. 1-Leg Push Up.  6-10 reps per side. 1 min rest. x5 - 6 reps

C. Pull Up Hold on Rings (underhand). Accumulate 2 mins. - 10-15 sec each

B2. extend one foot in the air.  switch legs as desired.

C. Hold top of a pull up with rings in as close as possible with palms facing you.

Notes - Part A is pretty routine now. My right shoulder felt stiff at first, but better as I got going. Barbell row was good. Added a little more weight today. Push ups were fine. Ring hold was challenging. Those were 10-15 sec at a time.