january 28, 2015

Wednesday

28-Jan

A. Hang Power Snatch. Deadlift, pause at High Hang, pause above knee, pause at high hang, pause above knee, pause at high hang, extend. 20-30 reps. Rest as needed between reps.

sets of 5 - 55, 60, 70, 70, 70

B. Power Clean from below the knee. 3 on the minute x 10 min. -- 75#

+

For time:

10-8-6-4-2

Deadlift 175# 155#

Burpee Over Bar

5:23

Notes - I was not feeling too great today. Felt like I had no strength or energy to do anything. Power snatches were ok. First two sets felt very smooth. Was I got to 70# it was on/off. The power cleans were driving me crazy. I know what I should be doing, but it is not happning. I did less weight and tried to really focus on form. Worked with the pvc pipe during all the rest periods. I felt like I was starting to get the "knee back" motion a little. Those 175# were not happening at.all. The 155# were fine though. I am trying to focus on better breathing on these as well. 

January 27, 2015

27-Jan

30+ min AMRAP (finish round you're on)

400m run

30 double unders

1 min spiderman crawl

10 box jump 20"

1 min bear crawl

30 sec 90-90 Hold

5 rounds

spiderman crawl: (not the rotation one): https://www.youtube.com/watch?v=_K7rv_vFOWM

bear crawl: arms locked out, hips below head, opposite hand touches ground simultaneously with foot

90-90: https://www.youtube.com/watch?v=ser9v-XfQwE   ... can't remember if we've done this one.  For the "bottom" 90, just make sure knees are above hips if you have to bend your legs, same as an L-sit

Notes : Only a minute left and I had to start that 5th round. Spiderman crawls were tough, but this technique is new. Bear crawls were much better. 90-90 was the worst. Evenm with knees bent, they were only 10 sec at a time.

January 26, 2015

26-Jan

A. Hawaiian Squat. 30 reps per leg not for time.

B1. Shrimp Squat. 6 per leg. rest as needed.

B2. Pistol Squat. 6 per leg. rest as needed. x5

C. Front Rack Rear Foot Elevated Split Squat. 6-8. 45 sec between legs. x4 per leg -- 35# x3, 40#

D. BB Russian Step Up. 12 per leg (alternating). 90 sec rest. x3 -- 40#, 55# x2

A: https://www.youtube.com/watch?v=6r6e_eCQOOk  (this dude's mobility is absurd....)  don't rush these... get as low as you can with weight on heel... play with holding weight out in front to counterbalance and see if you can get deeper, ...

B1: https://www.youtube.com/watch?v=Dpgn6eRtsdw ... the next step is holding the back foot.

B2: https://www.youtube.com/watch?v=mjAF-yD4Vwo  ... try to do the variation at 2:00 ish... where your opposite leg hangs off the side of box and does not touch ground and you get nice and low... if that's no good, try to do the variation at 1:20 ish

Notes : Part A and Bs were pretty terrible. Seriously how can those be so difficult. I tried my best and was slow and controlled through them all. I had to do the beginner variation on everything, but hopefully these will improve with time. The core strength necessary to perform these is a real struggle for me. I had to wear my weight belt the whole day today. Four babies really destroyed my abs. Slip squats and steps up were much better. I really pushed it on those last two sets of step ups, but form was still good. 

PS : That shrimp squat video made me laugh so hard. The dude+music was hilarious!

January 24, 2015

Saturday

24-Jan

EMOM x 24 min

min 1 - 8 Deadlift 155#

min 2 -  3-4 HSPU (hands on 25s)

min 3 - 3-4 Strict Pull Up

Notes : DL were pretty good. First 5 sets unbroken. HSPU were good  the first few sets, btu then I tired quickly. By the end they were 1 at a time and not very pretty. Pull ups were 2 overhand + 2 underhand. 

January 23, 2015

Friday

23-Jan

8 sets

200m Run

20 Double Unders

10 Burpees

90 sec rest between sets

29:14

Nice and tough! Wouldn't be so terrible if it weren't freezing outside. Not moving as quickly today, but that is what happens when the kids wake you up at least 7 or 8x during the night. Blah

Wednesday

21-Jan

A. Power Clean Cluster (TnG). 3.3.3. 20 sec rest / 2 min rest. x4

80, 85, 90(ehh), 85#

B. Clean Grip Deadlift @ 31x1. 3-4 reps. 2 min rest. x4

4@135, 145# -- 3@155, 165#

C. Snatch Grip RDL @ 5050. 5-7 reps. 90 sec rest. x4

6@85 x2, 5@90, 95#

+

8 min AMRAP

4 Toes to Bar

8 OH Walking Lunge 55# (4 per leg)

6 rounds

Notes:

-Cleans felt alright. 80-85lbs seemed pretty good, but I kept just missing the 3rd rep on the 90# round. Video is of the last set at 85#. 

-Deadlifts felt good(ish) today! I hope the tempo was better today. Form looks alright? Video is last set at 165#. I know my tempo was a bit fast on the last rep, but I was just eeking that one out.

-Snatch grip RDLs at this tempo are REALLY tough for me. So hard to keep my lack of abs engaged for that long! Video is the last set at 95#

-The amrap was good. First few rounds of the lunges were slow and tough until I put my wrist wraps on. Much better!

PS: Hope you enjoy my 80's rock Pandora station :)

January 20, 2015

20-Jan

15+ min AMRAP (finish round you're on)

60 sec Front Rack Hold ("heavy", keep elbows high and belly tight) -- 105#

30 sec Hollow Rock

5 Box Jump Over 20"ish ("clear" the box... or bench... or any object) - bench

+

10-15 min easy Jog/Walk -- 30 min walk with stroller

Notes - jumping over the box scares me, but I was over the bench nice and high with no problems. First 5 rack hols unbroken. Long walk in the freezing cold!

January 19, 2015

19-Jan

5 rounds not for time

10 Goblet Squat (44-53#) -- 44#

10 Steps Spiderman Crawl w/ rotation (5 per leg)

(Before the "rotation" ...first try to bring your elbow to the ground by your heel.  If L foot, use L elbow.... then put right hand down and twist open)

+

A. Squat Snatch. 1 every 20 seconds for 10 minutes. (moderate... and feel free to build)

60# - 1 min -- 65# - 3 min -- 70# - 4 min -- 75# - 2 min

B. Front Squat @ 22x1. 3, 3, 3, 3. 2 min rest between sets.

105, 115, 120 x2

+

For time

25 OHS 65# (from floor)

50 Wall Balls

75 Double Unders

6:57

Notes - Heavier goblet squats were fine. Guess I should stop being a slacker on those! Maybe 53# next time. Super tight hips today, but they were feeling better by the end of the crawls. I am happy with how my snatches at progressing. I know they are still light compared to most people, but I was only able to snatch 45-55 for a LONG time, so I am happy. This circuit was def helpful because I could keep focusing on better form with each one. I can actually feel the right form now, though it doesn't happen every time. 70# were mostly good form, 75's were hit or miss. Some really nice ones and others where I was bending my elbows for some reason. Front squats were good, really focused on correct tempo on those. Last set was JUST happening. OHS were easy. Those were 15+10. Wall balls were sets of 10. DU were the toughest because my legs felt like lead. 

January 17, 2015

Saturday

17-Jan

A. Deadlift. TnG 135#. 5 sets of 10 unbroken "for time" ... but rest enough in between sets so they do not get sloppy.

3:59

+

15 min AMRAP

15 Russian KBS 53#

15 Second L-Sit

30 Double Unders

7 rounds

Notes : This workout smoked me today! DL were tough, but form was good. The amrap was TOUGH. I am glad tomorrow is a rest(ish) day

January 16, 2015

16-Jan

7 rounds

200m run

3 HSPU (hands on 25s if poss) - 25's

5 Burpee Box Jump 24" (20" if necessary) - 24"

7 Pull Ups (kipping ok)

23:29

Notes : HSPS slowed me down a lot. Those were TOUGH on the 25s, but I am glad to be moving out of my comfort zone. Everything else was good minus the freezing cold. The burpees were in the sun, so those were (gasp) my favorite today. 

Good luck this weekend!! We are excited to watch online!

January 15, 2015

Thursday

15-Jan

A. Power Clean Cluster (TnG). 2.2.2. 20 sec rest / 2 min rest. x4

85, 90, 90, 85 

B. Clean Grip Deadlift @ 31x1. 4-5 reps. 2 min rest. x4

5@125, 135, 145 - 4@155  -- (video below is 3rd set)

C. Snatch Grip RDL @ 5050. 4-5 reps. 90 sec rest. x4

5@85, 90, 90  -- 4@95

+

60 Front Rack Walking Lunges for time 60#.

*12 wall balls every time you put the bar down

7:55

Notes : The power cleans were just ok today. First and last sets were very smooth, but the middle ones felt WAY heavier. I was frustrated on those. Thought I should have been able to use more weight. Deadlifts felt alright. I am always working hard to focus on not straining my back. RDL were SLOW and smooth. Besides me left thumb wanting to fall off, those were good. I often feel like I should be lifting more during deadlifts, but then the next day my hamstrings are very sore. Hopefully that is the case tomorrow! Walking lunges were TOUGH. Slow, but steady on those, 3 drops. 

Clean grip DL 5@145

January 13, 2015

Tuesday

13-Jan

25+ min AMRAP (finish whatever round you're on at 25 min)

30 sec FLR in rings w/ ext rot

50m Farmers Walk (use 53 in one hand and 45# in other, switch half way)

30 sec Hollow Rock

5 Box Jump 24"

30 foot Bear Crawl 

(for crawl, keep hips below head and try to touch L foot and R hand simultaneously... and R foot / L hand)

8 rounds

Notes : Box jump freaked me out at first, but I got over it after the first round. Bear crawls slowed me down. Why is the coordination for those SO difficult?!

January 12, 2015

Monday

12-Jan

5 rounds not for time

6 Toes to Bar

12 Goblet Squat (heavy-ish kb/db) - 35#

18 Double Unders

+

A. Squat Snatch x 1 / Hang Squat Snatch x 2 / OHS x 3. 2 min rest. x5

55, 60, 65, 70, 70

B. Front Squat @ 22x1. 4, 4, 4. 2 min rest between sets. - 105#

+

5 rounds

10 DB Thruster snatches 20# per hand

15 Double Unders

7:38

Notes :  First part was fine. Snatches felt pretty smooth. I am seeing some progress on those for sure. Still need to work on better form though. So... I was going to ask about how I should have been doing the DB snatches with two arms, and just now realized those should have been THRUSTERS. I found A video of DB snatches with two arms and did those. They felt awkward though, are those even a thing?! Dammit. Well, they were still tough for sure. I like thrusters would have been faster actually. 

January 10, 2015

Saturday

10-Jan

15 min AMRAP

5 HSPU

10 DL 125#

15 Box Jump 20" (stand tall on top, step down)

(if you can put 10s on the sides of the abmat for the hspu, please do)

7 rounds (a bit over time)

Used the  10# plates on the HSPU. Those were slower, but still 5 unbroken. Guess I have to use the plates from now on huh?! No more excuses on those. DLs were the toughest. I always struggle with not straining my lower back on fast DL circuits. Box jumps were steady and solid. BAM! Feeling good!

January 9, 2015

Friday

9-Jan

3 rounds for time

400m run

12 Burpees

12 Pull Ups (kipping ok)

12:39

Short, but not that sweet. The run zapped all my energy!

January 7, 2015

Wednesday

#3

A. Power Clean (TnG). 5, 5, 5. 2 min rest between sets. -- 75, 85, 85#

B. Snatch Grip Deadlift @ 31x1. 5-6 reps. 2 min rest. x4  -- 6@115, 125  -  4@135 - 5@135

C. Clean Grip RDL @ 5050. 5-6 reps. 90 sec rest. x4 -- 4@105 -- 5@95#

D. Dumbbell Step Ups . 100 reps for time (50 per leg, broken up however, light~moderate... top of knee about same height as hip crease)  -- 15# each, 6:51

Notes : Holy hell, exhausted! Sick baby = almost no sleep for 2 nights now. Power cleans were ok. Tried to go up to 90 lbs, but I could not do the set fast enough to be touch n go. You know I LOOOVVE snatch grip deadlifts. Those felt alright. They mostly felt good, except for my thumbs. I watched some videos recently, so I was focusing on better form. RDLs were slow and steady. Focusing a lot more on better form for those as well. DB ups were fine. Let's see if I can walk tomorrow! 

I am (finally) adding yoga back in. Goal is 2x a week at least 20 min. That will be Thurs/Sun

January 6, 2015

Tuesday

#2

25 min AMRAP

5 HSPU

20 sec L-Sit (knees above hips)

50m Farmers Walk Heavy - 45# each

200m run

5 Strict Pull Up

6 rounds + hspu, sit, walk, run

Notes : 

The pull ups were killing me today. They were barely happening. I am luckily to get 2 in a row these days. My upper body is sore from yesterday, so maybe that made the pull ups even more challenging? Everything else was good, fairly quick. The pull ups slowed me down a bunch. 45# is the most weight we have x2. I would like to get another 53# kb.

January 5, 2015

Monday

#1

3 rounds not for time:

7 Toes To Bar

14 Goblet Squat (heavy-ish kb/db)  -- 35#

21 Double Unders

+

A. Squat Clean x 1 / Hang Squat Clean x 2. 2 min rest. x4

90, 95, 95, 95#

B. Overhead Squat. 5, 5, 5. 2 min rest between sets.

90, 95, 100#

+

3 rounds for time

20 Wall Balls

20 Kettlebell Swing 35#

5:44

Notes : 

Felt good today! My toes to bar are much better. They are actually toes to the bar now. Part A was ok. The last clean was pretty tough. I def need to work on better leg position on these. I tend to go wide with toes pointed out because it's easier for me to catch the bar steadily that way. Overhead squats were good. I was pretty happy to finally get 100# on those! I even took a video of that last set (below). Looks like I need to work on getting down an extra few inches on these? I think I can, just get nervous with that much weight over me head. Also do you think my back should be flatter on those? Circuit was tough, but luckily pretty short. The ball and kb felt light after the other stuff.