January 19, 2016

Tuesday

Bench- every 3:00 for 12:00 

2@65# (8 reps), 2@75lbs (6 reps)

Still watching the shoulder. T2B are nice! Crazy since I couldn't do these 2w ago.

Bench 6-8 reps at 65-70% plus 5-20 unbroken T2B

Deadlift-
TNG 8@8 then 3 repeats- rest 1:00 -- 135#

Did 4 sets at 135#. Which truthfully is a bit light, but felt tough with only the minute rests.

Conditioning-
10 min AMRAP
5 Shoulder to overhead 115/75
10 Deadlift
15 Box jumps, 24/20 -- 155 RX

RX today! Those overheads felt crappy on the right shoulder. It didn't hurt, but was lacking strength. 

January 12, 2016

Tuesday

Usually I don't workout on Tues, so I was happy I found the motivation to go tonight! Also got normal T2B for the first time since my surgery. Happy about that!

Bench- every 3:00 for 12:00
Bench 8-10 reps at 60-65% plus 5-20 unbroken T2B

65# (8 reps) - 5 t2b .. not pushing it on these due to my shoulder. Getting an MRI next week

Deadlift-
Deadlift up to a heavy single in 10min ~ 90% (donut attempt a PR) --- 185#
Drop 20% off the bar and do 3 sets  --- 145#
10 deads unbroken
50 double unders 

only made it through two sets. DL were heavy and my DU sucked today. (even worse than usual!)

Conditioning-
10 min AMRAP
20 box jumps 24/20
15 HSPU
10 deadlift 225/155 145# -- 100 reps

I wanted to RX this SO bad, but my abs are still not working right for HSPU. I did kick up and lower down. My shoulders didn't love that either. DL felt HEAVY. Did 4,3,3.

December 29, 2015

Last night I was playing around in the gym and decided to go for a 1rm back squat. My pre-surgery bs was 200#. I got to 180# x2. Was pretty pleased with that! Right now most of my lifts are at 90% of what they were. After only 1 month back I feel on track. I am hoping in another month I can hit my old highs.

Tuesday

Did not feel like dragging the kids to the gym today, so I did this workout at home. First time doing deadlifts in 3 months and oh man they were TOUGH.

Bench- every 2:00 for 12:00 -- 55, 65, 75, 70, 70, 70
Bench 5 reps at 75% plus 5-15 unbroken T2B  knees to armpits 

Haven't done any benching since my surgery. These felt good, but shoulders were achy and making noise. Not cool. T2B is much better this week, but not quite ready for the regular form. Ab strength is still lacking a tad

TNG Deadlift-
70% x 36 reps --- 145# (old 1rm 220, new 200ish??)
6-12 reps per set --- 8,8,6,8,6
Do 15 bar facing burpees every time you break your set

These were freaking HEAVY. I estimated 145# should be about 70% of my newish 1rm, but forgot I haven't done these at all in months. Slowly made my way through them. 

Conditioning-

On a 15 minute clock
5 Rounds
5 Deadlifts 275/185   145#
10 Burpees
Right into
21-15-9
Box Jump 24/20
HSPU   strict pull up blue band -- +48 reps

Stuck with 145# for DL since those were heavy enough. Moved through the first part a little slower. Finished with 5:30 to spare. Got through 48 extra reps

September 22, 2015

Tuesday

Bench- 8@10 2 drop sets (10%)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75, 65#x2

Shoulder was not loving these today. Kept the weight a tad lighter. 

Deadlift-
70%x 35 reps
5-8 reps per set
Rest :90 between sets

160#

8,6,6,8,7

These felt really strong today. I'm sure my 1rm has gone up by now. Last time was 220# is May. I have figured it must have gone up by at least 5#, so I use 225 and then round up.

Conditioning-

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches cleans 75/55 -- 75#

200 reps exactly

Snatches are a no go with the shoulder so I did power cleans (no squat). They felt tough today. These were all single reps with quick turn around. DU were on today! I am working on technique and can see a difference already. They were fast today with 10-20 at a time.

September 15, 2015

Tuesday

Saw the Dr today for my shoulder. X-rays were taken, but didn't show anything, not surprising.  He did a bunch of mobility tests and asked about my pain levels to pin point the problem. The Dr. believes it is my labrum. In my limited knowledge the labrum connects the two main parts of the shoulder together. My choices were to get an MRI and see what that shows or start PT and hope we can eliminate the pain that way. The good news is that my shoulder muscles were very strong, and he actually thought I had good mobility. The Dr. said that would be helpful in rehabbing the area.  He believes I will be able to build up more muscles around the pain over time and the pain will go away. In the meantime I got a cortisone shot to give some relief and get on the right track for my surgery in 2w. I don't want to be dealing with shoulder/neck pain on top of  the other pain! I go back in a week for a rehab eval and a few days later for my first session. Hopefully that will get me off to a good start as I recover from my surgery and I will be able complete exercises at home. 

WOD for 2015-09-15: 3 Rds
Bench- 10@10 2 drop sets (10%)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75#, 65, 65

Holding back a tad on these today. I could have hit 80 or maybe 85 with a better shoulder!

Deadlift- 
65%x 40 reps
6-10 reps per set. Rest :90

150# 4 sets of 10

Pushed it on these today. Def tough, but felt good. My 1 rep max 3 months ago was 220#, so 65% would be 143. I decided to go with 150. Pretty sure my 1 rep max has increased in the last few months. 

Conditioning-
3 rounds for reps
1 min Cal Row
1 min KB Swing 32/24 35#
1 min Burpee
1 min rest

137 (not RX 35# KB) - not pushing the shoulder right now.

September 8, 2015

Tuesday

Bench- 2@8, 2@9 plus 3 drop sets (5%)
In between your drop sets do 65% of your max T2B set from the beginning of this cycle.

90, 95, 90, 90, 90

Toes to bar are feeling smoother.

Deadlift- 

12 reps @ 85%
2-4 reps per set. Rest :90

3 sets of 4 at 185#. These felt tough, but nice. I one rep max was 220# a few months ago, but I bet I could go higher now.

Conditioning-
18 rounds of
:30 sec on :10 sec off
Alternating between
Power Snatch 135/95
Thruster
Deadlift

148, not RX

Yeah. I haven't been doing thrusters because my shoulder has been off for a while. I rest it, then re aggravate it often. Thrusters are the worst. I WAS going to try to RX this today and only get 1-2 thrusters during that round, but the snatch was a serious issue. Missed the snatch at 95 (which is a big stretch for me honestly). I have maybe hit a hang snatch at that weight like 1x. I don't know what I was thinking. Anyhow, started at 95#. Kept dropping weight till I was down to 65 frigging # for the stupid snatch. I was so off today. Even at 65# my snatch was ugly. BLAH. At least the DL felt light and were fast. BLAH. Booking an appointment with sports medicine ASAP. 

September 1, 2015

Tuesday

Plans to go the the gym changed after the husband slept through his 5am alarm. We decided to workout together at home instead of making two individual back to back trips to the gym (to avoid brining the kids). Followed the strength portion, but modified the conditioning. My shoulder is still aching from the 150 kbs last week. It was freaking miserable! I really hate having to modify workouts, but it's not going to work when my shoulder achs all.day. and gets in the way of everyday activities.

Bench- 5@8 plus 3 down sets
(Repeat)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75#, 70 for down sets. These felt heavy today! 

Good news though, finally learned to get a few toes to bar without extra swing/kip

Deadlift- 
24reps @ 75%
4-6 reps per set. Rest :90

165#, sets of 5, last 4. These felt heavy, but good. I like deadlifts

Conditioning-
Run 1 lap
50 swings 32/24
Run 2 laps
50 swings
Run 1 lap
50 swings

Conditioning-

Row 500 m

50 double unders

Run 800 m

50 box jumps 24"

Row 500 m

50 double unders

17:38

August 25, 2015

Tuesday
Bench- 2@8, 2@9, 5@9 plus 2 drop sets (5% )
80, 85, 75, 70 x2
These felt alright. Not very strong benching and haven't done any for a while.
In between each set do 60% of your max T2B set from the beginning of this cycle.

Deadlift-
30 reps @ 70%
4-8 reps per set. Rest :90
155# 6 reps x5 sets
These felt tough, but good.

Conditioning-
For time
150 KB swings 32/24 - 35#
EMOM 5 Burpees
14:48
I have no idea how any normal-ish chic could swing a 53# KB that many time. Used the 35# and it was STILL freaking miserable! After the first few sets I was barely able to get 10 in each minute. Blah. My right shoulder is acting up something serious after those too. 

July 9, 2015

Thursday

A. Power Clean. 1 on the min, start at 55# and add 5# every minute until failure.

55-110#

+

22 min EMOM

odd- 10 Deadlift unbroken 135-155# - 135

even- 20-30 sec unbroken hollow body hold - 30 sec

Cleans felt pretty good. I missed 100 twice because I wasn't getting my elbows up, but kepy going and got to 110. Can/should I be squatting down to get the heavier weights on these? Whenever I get over 100# I start jumping my legs wider than they should be. The EMOM was rough! Just wore me out. Focused on good DL form though

June 23, 2015

Tuesday

23-Jun

A. Deadlift. Build to a tough 1. 1rm IF "feeling" it. -- 125, 155, 175, 185, 195, 200

B. Power Clean 95#. 30 for time. -- 8:52 (ugh!)

+

10 rounds

4 strict pull up

12 ring push up

17:37 (double ugh!)

Don't know what the hell was going on today, but I felt like I was moving in slow motion. Deadlifts felt so heavy. No idea how I hit 220# only a month ago. Power cleans were SLOW, but steady. Each one just had to be very deliberate because I was exhausted. I picked up the pace on the second half. My chest was burning on those ring push ups form the beginning.

June 19, 2015

Friday

17-Jun

A. Squat Clean. Build to a tough 1 or a 1rm  -- 55, 85, 90, 95, 100, 105, 110#

B. Front Squat. Build to a 2rm. -- 105, 115, 125, 135, 140, 145

C1. Front Squat 105100# (from floor). 10 for time. 1 min rest. -- 32 sec, 41, 34

C2. Deadlift 125#. 15 for time. 2 min rest. x3 -- 44, 39, 47 sec

Pretty frustrated today. The squat cleans started off strong. I like knee sleeves, def feel the difference! After 100#, legs got a little bit sloppy. I can get the bar up where to needs to be, but struggle with simultaneously getting elbows and chest up fast and getting under the bar. I was ready for those front squats. Really hoping to hit 150. But they felt heavy and the first rep of 145 wasn't even happening. Could not clean the bar at 105# from the floor. 100# happened fine and those squats were nice. Deadlifts were fine. 

May 21, 2015

Thursday

A. Deadlift. 3, 2, 1. rest as needed. --- 195, 205, 215 (1), 220 (1)

B. Deadlift. 5 on the minute for 10 minutes. 165ish -- 2 rounds 165#, 8 rounds 155#

C1. HS Hold Facing Wall. Accumulate 90 secs. rest as needed. 45 sec + 45 sec

C2. Inverted Hang On Rings. AMSAP unbroken. rest as needed. x4 25, 30 x3 sec

Deadlifts started strong today! A few months ago I had a 210# 1 rep max, so I was happy with 10 more pounds today. First two rounds of the emom at 165# felt miserable. Crappy form maybe. The 155 felt much better. Those wall holds were the WORST! Inverted rings were pretty good. It was hard for me to keep the 1:00 and 7:00 position (weak abs), but I tried my best. 

May 16, 2015

Saturday

A1. Weighted Pull Up. Build to a max. -- 22.5#

A2. Shoulder Press. Build to a max. -- 75#

(go back and forth, if you've already reached your max on one, just continue with the other until you get that max)

+

12 rounds

3 strict pull up

3 hspu

3 Deadlift "heavy" -- 165#

18:29

Happy with the weighted pulls ups today. 1 year ago I could pull up with 15# and I have put on about 6# since then, so definite progress. Shoulder presses do not appear to be my strong point. Circuit was def not my favorite. Those hspu felt really tough today.  My shoulder has been acting up for a few weeks, so I'm sure that didn't help.

May 9, 2015

#3

5 rounds

30 sec L-Sit 

15 Deadlift 125-135#

30 Double Unders

... if you can go unbroken with the L-sit with "good enough" form, do it... otherwise just accumulate 30 secs with as "pretty" of a position as you can

18:22

L sits were 15+15. DL felt heavy today. Had more of a med/fast tempo on those. Not super fast. Unbroken for the first two sets. DU started off rough, but got better. Another week complete!

April 22, 2015

Wednesday

A. Deadlift. 10 TnG reps every 3 mins for 5 sets. 155#+ish?  something "tough enough" and unbroken.

+

150 wall balls for time 9 ft.

*5 toes to bar every time you break / stop moving

12:27

So that was freaking miserable. I like when you include weight recommendations though. The DLs felt heavy at 105. 155 seemed impossible when I was warming up, but I just did it. Those wall balls were the worst. 15-20 at a time. 

April 14, 2015

Tuesday

A. Deadlift. 10 on the min for 10 min. 105# or more.

+

20 min EMOM

odd- 5 power clean 75-90# -- 75#

even- 5 burpee box jump 20"

Did not want to work out today AT ALL. No energy. Finally gave it a go though. Everything felt fine, though heavy. I was just tired, but no issues. DL took about 20 sec. Cleans were quick, about 15 sec,  good form. My back and biceps are hurting from yesterday. 

April 7, 2015

Tuesday

A. Deadlift. 10 on the min for 8 min. 95-105#

+

5 rounds

10 KBS 53#

10 Burpees

30 Double Unders

14:08

So the deadlifts felt super easy. I was thinking "wow, I am on fire today!" THEN I started the circuit, and after round one, I could barely move. Slowly made it through. My outside foot/ankle has been hurting lately, but didn't hurt during the workout. Running or walking a lot seems to be the main aggravators. 

Also, is there a good tip you can recommend to keep the shoulders relaxed during double unders? I feel like I am always tensing my shoulders/ rotator cuff up so much, that the pain causes me to take more breaks. I TRY to think RELAX, but it rarely works. 

March 31, 2015

Tuesday

A. Clean Grip Deadlift. 5x5. 3 min rest between sets.

125, 145, 165# x3

+

10-8-6-4-2

Burpee Box Jump 24" (20 if you're not feelin 24)

12-12-12-12-12

KBS 44-53#

9:20

Feeling better today, but still not 100%, blah. DL were fine. No big weights today, but they were solid. That 24" box seemed so much higher. I decided to stick with 20", but swing the 53# lb, so I wasn't slacking in all areas!

March 24, 2015

Tuesday

A. Hang Squat Clean. 8, 6, 4, 2, 10. Rest 2-3 mins between sets.... unbroken, fast underneath, keep bar close.

65, 75, 85, 95, 75#

B1. Deadlift. 5 unbroken. 155-185. 30 sec rest. -- 155#

B2. Burpee Box Jump 20". 10 for time. 2 min rest. x6   --  19:16

+

15 min easy jog row

Not feeling too great today. A few sick kids, no sleep, etc etc. Decided to just lift a bit lighter and not push for anything crazy today. Cleans were pretty good. Set of 4 wasn't the best, but last two were better.  Deadlifts felt so heavy. Burpee jumps were fast. Dare I say those 20" box jumps are feeling pretty easy and fun?! No run with the sick kids, so I rowed for 15 min. Did 15 sec hard, 45 sec easy

March 18, 2015

Wednesday

(last one of these I swear....)

A. Deadlift @ 41x1. Build to a tough 1. -- 105, 135, 155, 175, 190, 200 :-)

B1. Snatch Grip RDL. 12 reps. 20 sec rest. - 90#

B2. DB Russian Step Up. 10 reps per leg. 20 sec rest. -- 20#

B3. Good Morning. 12 reps. 20 sec rest. -- 85#

B4. Barbell Hip Thrust (2 sec pause) 15 reps. 2 min rest. x5 -- 90#

Deadlift felt good. I like only 1 rep, ha.  Fifth round was pretty tough today. RDL were fine. The step ups were def tough with 20# (opposed to 15# as usual). Good morning felt awkward today. My used-to-be-abs have a hard time engaging for that long. May be the added weight too. Hip thrusts were strong.