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.

July 3, 2015

Friday

#1

A1. OHS. 15 unbroken reps 65#. rest as needed.

A2. Seated DB/KB Farmers Hold Heavy (53#ish per arm). 1 min unbroken. rest as needed.

A3. Freestanding Handstand Hold. 2 min practice. rest as needed.

A4. Toes to Bar. Accumulate 10-15 good reps, trying to eliminate extra swinging. rest as needed. x3-4

for A2... shoulders down and back... press butt down and get head to ceiling... long torso... and just hold that for a minute straight.

OHS felt stiff at first, but better after the first set. Only had 1 53# KB, so used a 44# on the other side and switched. Those were ok, def tough. Handstand holds are not my best. Longest hold was maybe 4 sec. I can feel my lack of core strength on those big time. Toes to bar continue to frustrate me. I watched some videos on these. I have less swing now which is a slight improvement, but I still pause a tad between each rep most of the time. I think I am over thinking those and need to pick up speed. 

June 20, 2015

Saturday

A. Toes to Bar Practice. 30-50+ reps, working on eliminating the extra tiny kip between reps

B. Strict Single Arm DB press. 6-8 per arm. rest 1 min between arms. x 5 per arm. (palm facing ear)

20#, 20, 25x3

C1. Ring Dip Eccentric @ 33A1. 3-4 reps. 2 min rest.

C2. Bent Over Row. 4-6 reps. 2 min rest. x4 -- 65, 65, 75, 75#

D. OHS 65#. 1 set max reps. -- 27

For c1, 1 sec at the top, 3 sec negative, 3 sec at the bottom (bicep to ring), stand up and go to the next one.  Add weight as/if needed.

Toes to bar were ok. They were strong individually, but I was only able to string 2 together a few times. DB presses were fine, felt strong on those. Ring dips were tough. My right shoulder doesn't like those. The rows felt awkward, but not terrible. I was excited for the OHS. Legs were sore and a bit stiff from yesterday, but felt fine. It was my shoulders and wrists that were done at 27 reps. 

June 12, 2015

Friday

5 rounds

10 Toes to Bar (Toes through rings, if you cannot string them together on the bar at all)

20 Sumo Deadlift 53# KB

20 Double Unders

10 Burpees

18:51

Oh my word, the heat is terrible today! Toes to bar were good. I can sorta string them together, but there is still an extra tiny kip in between. I did them on the bar still. Maybe that is something we can work on soon, getting toes to bar or pull ups with no extra kip. Those deadlifts were tiring, definitely effective though. DU were sweet today with my new jump rope! 

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. 

March 14, 2015

Saturday

30 min easy row

*every 400m get off and do 

5 toes to bar

5 dips

5 power snatch 65#

6 rounds

Shoulders felt stiff at first, but better once I got started. Toes to bar, no problem. Ring dips still 1 at a time, but alright. Snatches were singles, but felt pretty strong. 

February 28, 2015

Saturday

CF 15.1(ish)

9 min AMRAP

15 Toes to Bar

10 DL 75

5 Power Snatch 75   --- 5 rounds nft 65#

-immediately into-

6 min to find 1rm C&J --- 100#

+ 18 min slow row

Today was pretty miserable. The kids were constantly fighting, yelling, hurting each other. I was grouchy and stressed and dreading this workout all day. Warmed up for a good 20 min. snatches 65# were solid, but 75# was only sorta happening. Decided to just go and see if the momentum helped. It did not. I could not do any 75# snatches and I was seriously frustrated. I felt like a total failure, blah. Decided to turn off the clock and work through 5 rounds. My shoulders were aching some during the toes to bar. Those were 3 or 4 at a time. Snatches at 65# were strong. C&J surprisingly felt good. I think this is the first time I have ever cleaned 100#, so improvement there at least! 

February 26, 2015

Thursday

A. HSPU @ 40x0. 20 reps not for time.

B1. Strict Pull Up. Accumulate 5 reps. 1 min rest.

B2. Single Arm Bench Press. 4-6 per arm. 1 min rest. x5 -- 6@25 x2, 30 - 4@ 35x2

+

15 min amrap

3 hspu

5 toes to bar

15 double unders

9+HSPU (2 rouns on 25's, rest on 10s)

I was pretty tired today. Everything seemed harder than usual. HSPU on 25s after 2 rounds were not happening, so I switched to 10s. I got a new RX jump rope which is a heavier cable and I was having a tough time getting the new tempo right. I'm hoping a new $$ jump rope will be better once I get used to it.

February 18, 2015

Wednesday

17-Feb

A. Push Jerk @ 41x4. 3-4 reps. 2 min rest. x5  -- 65, 75, 75, 80, --

B1. Strict Pull Up. Accumulate 5 reps. 1 min rest

B2. Single Arm Bench Press. 6-8 per arm. 1 min rest. x4 --  8@ 20, 25  -- 6@ 30 x2

+

12 min AMRAP

4 toes to bar

4 burpees

8 KBS 53#

8 + toes to bar

A. get it over head, hold locked out for 4 secs, control it back to shoulders for 4 seconds, 1 sec on shoulders, up again.... 3-4 reps.  Keep butt and belly tight and elbows locked out while overhead, keep forearms vertical on descent back to shoulders.

Notes : I was worried about the push jerks on my shoulders, but they felt alright. When I picked up the bar to do the last set, I felt  a sharp pain in my right shoulder though. Tried a few times, same pain, so I skipped the last set. Pull ups felt stronger today. Took a video of first set. I don't think I have done five overhand unbroken before. Bench press was tough, but fine. Left side is weaker. Could probably have gone 5# higher on the right side. The KBS were suddenly ridiculously hard today! I think my sore abs were no help.

Februsray 3, 2015

Tuesday

3-Feb

A. Hang Squat Snatch. 5, 5, 5, 3, 3, 3, 1, 1, 1. 60 sec rest between sets, increase every set (if poss)

45, 55, 55 - 60, 65, 70 - 75, 80, 85#

B1. Weighted Eccentric Pull Up Cluster. 1.1.1. 5 sec eccentric. 15 sec rest / 90 sec rest.

10, 15, 20, 26#

B2. Ring Dip. Accumulate 5 reps. 90 sec rest. x4 - 3 sets dips, 1 set push ups

C1. Turkish Get Up. 3 unbroken per side. Rest as needed. - 20, 25# x2

C2. Toes to Bar. Accumulate 10 reps. Rest as needed. x3

B1. stand on box and get chin up and over bar, and control the negative (for 5 secs) until you are at a dead hang.  Rest 15 secs.  Repeat 3 times.  If after the 1st rep you cannot control the negative, just drop/remove the weight for the next rep(s).

B2. If you cannot do strict ring dips, and cannot set up a way to do dips, do 10 nice rigid push ups.

C2. If you cannot get toes to bar, get knees to elbows or armpits... with as little swinging/rocking as possible.

Notes : Snatches we ok today. Felt pretty good until I used the heavier weight on the last sets with the single rep. I took a video of the horrible last rep at 85#. It is ugly for sure. Pull up cluster was good. Last set was tough, but just happened. I am pretty excited that I got some not-totally-terrible ring dips in today. I def couldn't do anything close to this before. I am happy even though they need work. Posted a video of my 3rd set of those below. Turkish gets ups and toes to bar were fine. 

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. 

October 2, 2014

Thursday

#3

A. Negative Front Lever on Rings. 15 super slow reps. Rest as needed between

B. Feet elevated ring rows. AMRAP unbroken. 90s rest. x5 -- 5, 6, 6, 5, 5

C1. Ring Push Ups w/ ext rotation. 10 reps. 60s rest. 

C2. "Strict Toes to Bar".  10 reps. 60s rest. x5

Notes :  So apparently A is TOUGH. These were no where near perfect, but as I figured out what to do I gained a little bit more control. Ring rows were fine. Thought I should have been able to do more, but the ones I did do were nice and pretty. Push ups were alright. Ext rotation was hard, but I got it for at least a few sec with each rep. I started toes to bar and though "wow I am doing so great at these!" Then I realized you said STRICT. Those are about 10x 100x as hard. I was basically just hanging there trying to move my legs up at all. Still there is some improvement over what was happening a few months ago.

July 14, 2014

30 min AMRAP

5 HSPU

10 Strict Toes to Bar (or knee raise as high as poss)

25 Double Unders

50m Waiter Walk L

50m Waiter Walk R (25-35#)

7 rounds + push ups

Notes : 

was able to get, but the first set of HSPU unbroken. Toes to bar was not happening, so I did strict knees to shoulders. DU were really slowing me down today. I could not get in a good rhythm the whole time. Used 25# for the walks. Those put some pressure on my shoulders, but felt fine.