January 8, 2016

UGH, I have been sick for almost 2 weeks. Took all  my energy just to function and keep the kids alive. Finally got some meds yesterday and am feeling better!

Friday

Weightlifting-
Every :75 for 10 rounds-
3-3-2-2-2-1-1-1-1-1 Squat Clean up to a max
Start around 50%

55,65,75,80, 80, 85, 90, 95, 100, 105, 110

These felt strong today. Happy to get to a new post surgery 1rm. My old 1rm was 110 and I right there. 

Strength-
In 10 min- Squat a 20rm -- 115# - These were tough! Debated between 105/115. Went with more weight and it hurt, but I made it. 
In 10 min- 3x12 strict press @ 60-65%

My shoulder has been achy despite not working out. Going to to see the Dr. next week and asking for a MRI. Did 1 set of 12 @ 35#. Started a set of 45#, but felt shoulder pain

Conditioning-
15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
***( If you fail to complete the first or second round, this becomes a 12 min AMRAP)***

Used 65# RX weight, but did strict pull ups with blue band. I can almost do a strict pull up with no band. I imagine it will take about another month to have some pull ups/CTB and probably 2 to be back where I was. I almost got through the second round in time. I was on the last pull ups set when time ended. in 12 min I did 127 reps which was 1 rep into the last set of pull ups on the 14's. 

September 14, 2015

My shoulder is being terrible. All weekend I was in a ton of pain. The shoulder pain has spread to my collar bone and up the side of my neck. Lots of rest and heat this weekend. Going to sports medicine tomorrow and hoping they will give me a cortisone shot so I can relax. Of course then I will actually have to stop pushing this injury and take it seriously easy. We shall see what they say.

Monday

WEIGHTLIFTING-
Find a max for the complex of Clean, Clean with 2 sec pause at knee, Hang Clean- Jerk- Jerk- 6 attempts On :90 Start with 60%... Add 5-8% each successful set.

These were all full clean (squat cleans). Squats and cleans felt great. Jerks were hurting my shoulder, so I just stuck with a low weight and at least went through the cycle. Stopped at 75# because it did not feel good on the shoulder at all.

60, 65, 70, 75#x3

STRENGTH-
BACK SQUAT 3@7,3@8,3@9, plus 2 drop set (5%). Rest up to :90 sec between sets.
Couple each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

Back squats felt nice. I have been focusing  on not killing myself with weight every time (for a 7 or 8 intensity level) but with getting extra low and making these deep, clean, and not "sticky". They are looking and feeling good! Def getting stronger!

135, 145, 155, 145x2

HSPU suprisingly don't hurt my shoulder much. I did sets of 6-7 with ease. 

CONDITIONING-
5 rounds
10 OHS 115/75
10 C2B Pull-ups
Run 1 lap

RX 18:35

Tore both hands and was hurting, but am happy I can RX a workout like this!! I love OHS workouts and actually having CTB makes me :-)

April 27, 2015

Monday

5 rounds

400m row

15 OHS 65#

17:57

Felt alright today. Pretty worn out from two days of constant garden work and now a sore throat, blah. Glad this was a shorter one! OHS were shaky and painful, but unbroken. Rows were a tad slower each time. Going to try to chill out a bit and get some extra rest.

April 8, 2015

5 rounds

15 OHS 65#

15 Toes Through Rings

14:43

Shoulders and hamstrings ridiculously sore from yesterday. OHS tough, but unbroken. Rings were smoother than last week, but still tough. These were broken up into 4 or 5 reps at a time.

March 8, 2015

Sunday (FUNday)

A. OHS. 3, 3, 3. 2 min rest between sets. -- 85, 95, 105# 

B. Chest to Bar Pull Up Practice.  (See how you are with the movement and if/how well you can make contact with the bar.)

+

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds   

---- 186 (got through the second round of squats on the 14 round)

+

15-20 min easy row

(can be later in the day)

Sooo Friday night I had some (ok a lot) of candy, and my body freaked out. I was seriously miserable and sick for a good 12 hours. So yeah, no more than a once-in-a-while-tiny-bit of sugar for me. This is at least the third time I have learned that lesson the hard way. 

Trying to catch up on my workout today! OHS felt good. Next time I should be able to hit 3@110 or 115# on those. Video below of last set. Worked on getting low. Slight pause getting arms straight and bar overhead, but felt good otherwise. Chest to bar were alright. I got two ok ones a few times. For the 15.2 (ish) the squats felt fine the whole time. The pull ups tired me by the 10 round. My grip and forearms were hurting. 

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 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. 

December 2, 2014

Tuesday

#2

A1. OHS Hold 45#. Accumulate 45 secs at the bottom. - 25+20 sec

A2. Pull Up Hold on Rings. Accumulate 60 secs. x3 - 20+20+20 sec

B. Hang Squat Snatch (mid thigh) x 1 / Hang Squat Snatch (Below Knee) x 3 / Hover Snatch x 1 / OHS x3. 2 min rest. x5  -- 55, 55, 55, 60, 60

C. 1 1/4 Front Squat. 6, 6, 6, 3, 3, 3. 3 min rest between sets.

75, 85, 85, 95, 105, 105

Notes : OHS hold is tough! Pull up hold are getting stronger. I like the snatch clusters because they are helping with form. I can feel a difference already. The hardest was the last from the hover. Front squats were nice and tough!

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 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 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. 

October 31, 2014 (Halloween!)

Friday

#4

A. Back squat. 6, 4, 2. 2 min rest  -- 125, 140, 155

B. OHS. 10-12. 2 min rest. X4 -- 12@75#, 10@85, 85, 90#

C. Wall Balls 6 sets of 20 unbroken for time. -- 6:34

D. Side plank on 1 hand and 1 foot. Accumulate 2 min per side.

Notes : The back squats were feeling weak today. I think it takes me longer to build. After I was done, I remebered I didn't wear my weight belt. The belt make a big difference for me usuaully. Overhead squats felt good. It is cool to see how these are preogressing! Walls balls were not much fun. Dropped the ball (haha) a few times, but unbroken mostly. Side planks were 20 secs at a time. Hardest part is balancing on those. 

Also I think (hope) we should be good to put some running in next week.

OCtober 25, 2014

Saturday

#4

A. OHS. 50 reps with as much/little weight as you want, broken up however.

10@65#, 12@75#, 12@80#, 9@80#, 7@85#

B. Wall Balls. 25 reps for time. 60 sec rest. x 3-4 -- 0:50, 0:53, 0:53, 0:55

C. Tuck L-Sit. Accumulate 3 mins.

D. DB/KB Side Bend. 15-20. 1 min rest between sides. x3 per side -- 20# - 15 reps

B: If you are taking a lot of breaks by the 3rd set, just do 3.

D: https://www.youtube.com/watch?v=_bVcLMlYZM8

Notes : I started the OHS thinking I could do 65#, maybe 75# for that many reps, but I felt good, so I kept building. I ended up doing 5 sets. Next time I think I could do all with 80# with a few more breaks. Wall balls were really good. Felt faster than usual on those. L sit takes me a while with 10-15 sec sets, but I still feel like these are getting better. Form is better for sure. Side bends were good. Slow, controlled, could def feel those.

October 5, 2014

Sunday

#5

A. OHS @ 22x1. 4-6. 2 min rest. x5

6@ 55, 65, 75  5@85, 90#

+

21-15-9

Thrusters 65# wall balls

Pull Ups (kipping deffffinitely "ok")

7:20

Notes:

Overhead squats were good, feeling stronger. I got a little more weight than last week. I will be happy when I can use 100# or more! Once again I am terrible at thrusters. I worked on having good form for a while, but I was still feeling pain on the side of my lower back. Wall balls and pull ups combined with the cold weather air hurting my lungs smoked me though :)

September 27, 2014

Saturday

#4

A. OHS. 6-8. 2 min rest. x4

8@ 55, 65, 75#  7@85#

B1. Zombie Squats. 15 reps. 1 min rest. -- 65#

B2. Russian KB Swing 53#. 15 reps. 1 min rest. x5

C1. Bent Knee Hollow Body Hold Rock. AMSAP. 30 sec rest. -- 20-25 sec

C2. Side Plank on Hand (feel elevated if poss). AMSAP. 30 sec rest. x3-5 --- 45 sec

(if you aren't able to hold c1 and c2 "very long" ... do it 5 times... if you CAN hold them "long" ... do 3)

Notes : OHS were good. First 3 sets were no problem. Last set the balance factor was tough, but these were slow and steady. Zombie squats were pretty strange. I felt like I should have been able to use more weight, but even the 65# was tough for 15 reps. The body rock was not happening. I could not seem to keep good ab/back position with everything tight and engaged while rocking at all. I did a hollow body hold with straight legs and arms above head instead. For the side planks I put my feet on a 45# plate. Just that little bit of elevation made these tougher by the last few sets. 

September 12, 2014

Friday

#4

A. Overhead Squat. 12-15 reps. 2 min rest. x3 (nothing crazy... just see how the movement feels)

15@ 45, 55#  -- 12@ 65#

B. Jumping Back Squat. 8-10. 2 min rest. x4

10@85, 85, 90# -- 8@100#

+

15 min AMRAP

200m run

10 Wall Ball

10 DB Power Snatch 20-30# (alternating arms... 5 per arm)

6 rounds + run (25#)

Notes : 

I'm liking those overhead squats. The first two sets were pretty easy, last was tougher, but I could go up 10# next time. Maybe we can do more of these with less reps? For the jumping back squats I am confused about the correct tempo. I have watched a bunch of videos and they all seem to differ. Last week I did them very fast, no break, jumping nice and high. This time I did 2-3 in row, but not jumping as high of course because of the extra weight. Last set was 1 at a time, jumping from the bottom up. Is that correct? Amrap was good. Those walls felt like a vacation after the jumping squats.