31-Mar
A. Strict hspu; amrap in 3 min
16! I did 8 the first minute which i'm pretty sure is the most i've ever done in 1min or the most in a long time at least. They felt good today. I was a bit blown up afterwards but I was able to do 4 a minute after the first 8. The first 8 i did in doubles then went to singles. I may have been able to squeak out 1-2 more if i went faster the last 2 minutes but i didn't want to miss any.
B. Strict muscle ups; accumulate 20 reps
Did all 20, did a few doubles in there but they felt pretty good today. Arms were a little tired.
C1. Tuck front lever hold; amsap x5; rest 1 min
These were hard. I was only holding :10-:12 seconds
Last set: https://youtu.be/X6bpfvpNOfc
C2. Banded tuck planche hold; 20 seconds x5; rest 1 min
These were tough too. I think I did them right. Took me a minute to figure the band out.
Last set: https://youtu.be/xWtJrdWSeII
+
Row 15 min easy
This felt good and relaxing. I took the rower outside because it was warm and sunny. Felt good to just row nice and easy and think and get some sun :)
Right leg is still sore, mainly down by my vmo. Left leg is pretty good today. Should be good to go tomorrow. I can at least sit down on the toilet today with out having to brace myself first lol
Tuesday, March 31, 2015
Monday, March 30, 2015
3/30
30-Mar
Airdyne 20 min z1
+
mobility work
Road the airdyne for 20 and did some mobility. Right leg is still sore so I did more of the leg extensions, curls and exercises you gave me last time this happened. Both are still sore but the right one is more sore than the left. A little better than last time but still noticeable difference in the soreness.
Airdyne 20 min z1
+
mobility work
Road the airdyne for 20 and did some mobility. Right leg is still sore so I did more of the leg extensions, curls and exercises you gave me last time this happened. Both are still sore but the right one is more sore than the left. A little better than last time but still noticeable difference in the soreness.
Wednesday, March 25, 2015
3/25
25-Mar
A. Squat snatch; 9 singles @85% 1rm; rest 2 min
B2. Kneeling jumps; 5 reps x5; rest 30 sec (sub seated box jumps if
you can't do these. If you can, elevate them)
B3. 40 double unders AFAP x5; rest 3 min
+
Row 2k @160bpm
Tried to do the lower body protocol this morning, did all but the lunges. I must not of slept well last night cause I hit a wall and got so tired I had to like immediately take a nap, doesn't happen often but I went straight to sleep for an hour lol. I tried the duck walk but couldn't do that.
I may try and do it all tomorrow. I'm really sore right now, like legs, lats, abs, traps..haven't been this sore on Wednesday in a few weeks. Feels good :)
A. Squat snatch; 9 singles @85% 1rm; rest 2 min
130#
Felt pretty good on these, missed one just because I got lazy.
Fail and make- https://youtu.be/oHYNkzr8Vvg
115, 125, 135, 145, 155
Squatting felt good today, I feel like it's been a few weeks since I've done any squatting like this and I felt much better and stronger today.
B2. Kneeling jumps; 5 reps x5; rest 30 sec (sub seated box jumps if
you can't do these. If you can, elevate them)
I tried doing these and couldn't, probably mostly mental. I did seated box jumps and worked up to 24" box. Videos are in link above.
B3. 40 double unders AFAP x5; rest 3 min
I did these all unbroken! Feeling much better with my du. Tripped on the start of my 4th set but did it UB.
Third set took me :22 and the rest were right around that.
+
Row 2k @160bpm
Averaged about 2:13, started out around 2:06 then after about 500m my heart rate hit about 165 so I slowed it down a little. Felt pretty comfortable, lats burned a little at the end but not bad. Felt good when I finished.
Tuesday, March 24, 2015
3/24
24-Mar
A. Strict muscle ups; accumulate 20 reps not for time
C. Strict toes to bar; 50 reps for time @3111 tempo
A. Strict muscle ups; accumulate 20 reps not for time
Felt good on these did all singles until the last 3 I did ub. Mike bet I wouldn't end on a double so I told him I'd end on a triple lol.
Random one- https://youtu.be/pkgZeoRlE3o
B. Lean away pull ups @21x1; amrap unbroken x5; rest 90 seconds
These were tough but felt great!
5,5,4,4,4.
Last set- https://youtu.be/djGkghlcfzg
C. Strict toes to bar; 50 reps for time @3111 tempo
These were tough at that tempo! Took me 14:33 and did some 3s, 2s and 1s all mixed in.
D. Hollow body holds; amsap x3; rest 90 seconds
:30, :31, :35
I feel like I suck at these lol, my whole body just shakes at the end
+
prowler push (light and fast)
15 seconds @100% effort
rest 3 min
x6 sets
+
prowler push (light and fast)
15 seconds @100% effort
rest 3 min
x6 sets
These felt good! I think they help my knee too. I had to do sled pulls because our yoke wouldn't of been light and fast. We are buying a prowler though so I'll be able to do the pushes soon!
I'm sore today from yesterday! The "gluten" hamstrings and traps and lays lol. I did some of mikes walks this morning and made me feel much better, I was super stiff. Did some ostratch walks, lizard walks and leopard walks and rode the airdyne for a few. Going to try the lower body protocol tomorrow.
Monday, March 23, 2015
3/23
23-Mar
Open 15.4 re-test
Did this at about 11:15 this morning. 77 reps. 6 better than last time and about 5 no reps just because I was trying to go fast. Hit a split of 1:59 for my tie break time. Glad i did better but now I have a kink in my neck from trying to go fast.
Video: https://youtu.be/yJzVvGDdC94
+
(Started this after I coached my 12:00 class, so I got started around 1:15.)
A. Power clean clusters 1.1.1.1.1x5; rest 20 sec/rest 2 min
145, 145, 150, 150, 150
- Didn't feel super strong on these so kept it at 150#, it just felt heavy today, probably from 15.4
+
EMOM 20 min:
Odd - 5 deadlift 185#
Even- 5 burpee box jumps 20"
This felt good, DL felt easy and burpee box jumps were easy too, I got pretty fast (for me at least) towards the end. Jumping felt good.
Last 4 Minutes: https://youtu.be/6U8N3pxvsfo
(I tried to crop it but I didn't know how, I need to get Mike to show me how to do this so you don't have to sit through all the rest time or try and skip it)
I got pretty hungry after this so I decided to stop and have a shake and eat and do the below later today. I started the below around 5:30, sometime after I finished being a pretty solid weight changer for mike ;) maybe that will become a key role in CrossFit or Grid ha, jk.
+
B1. Single leg RDL's; 6-8x4/side; rest 30 sec
B2. Sumo stance good morning; 10-12x4; rest 30 sec
B3. Reverse hypers; 15-20x4; rest 30 sec
B4. Single leg hip thrusts; 10-12x4; rest 4 min
All the above felt good, on RDLs i lost balance a few times, it just let my butt and hamstrings up, in a good way. I used 33# db each hand.
Sumo stance good mornings felt good, i liked those. Reverse hypers felt good also, just burned the gluten and hamstrings.
Single leg hip thrusts did the same lol. I think this was a Monday Butt Burner session lol felt good though.
Last set of Single Leg RDLs - https://youtu.be/mswjULvtVC0
Open 15.4 re-test
Did this at about 11:15 this morning. 77 reps. 6 better than last time and about 5 no reps just because I was trying to go fast. Hit a split of 1:59 for my tie break time. Glad i did better but now I have a kink in my neck from trying to go fast.
Video: https://youtu.be/yJzVvGDdC94
+
(Started this after I coached my 12:00 class, so I got started around 1:15.)
A. Power clean clusters 1.1.1.1.1x5; rest 20 sec/rest 2 min
145, 145, 150, 150, 150
- Didn't feel super strong on these so kept it at 150#, it just felt heavy today, probably from 15.4
+
EMOM 20 min:
Odd - 5 deadlift 185#
Even- 5 burpee box jumps 20"
This felt good, DL felt easy and burpee box jumps were easy too, I got pretty fast (for me at least) towards the end. Jumping felt good.
Last 4 Minutes: https://youtu.be/6U8N3pxvsfo
(I tried to crop it but I didn't know how, I need to get Mike to show me how to do this so you don't have to sit through all the rest time or try and skip it)
I got pretty hungry after this so I decided to stop and have a shake and eat and do the below later today. I started the below around 5:30, sometime after I finished being a pretty solid weight changer for mike ;) maybe that will become a key role in CrossFit or Grid ha, jk.
+
B1. Single leg RDL's; 6-8x4/side; rest 30 sec
B2. Sumo stance good morning; 10-12x4; rest 30 sec
B3. Reverse hypers; 15-20x4; rest 30 sec
B4. Single leg hip thrusts; 10-12x4; rest 4 min
All the above felt good, on RDLs i lost balance a few times, it just let my butt and hamstrings up, in a good way. I used 33# db each hand.
Sumo stance good mornings felt good, i liked those. Reverse hypers felt good also, just burned the gluten and hamstrings.
Single leg hip thrusts did the same lol. I think this was a Monday Butt Burner session lol felt good though.
Last set of Single Leg RDLs - https://youtu.be/mswjULvtVC0
Wednesday, March 18, 2015
3/18
18-Mar
Slow heavy sled push (grinding choppy steps)
10 seconds
rest 50 seconds active
x12
+
Run 400m @80%
rest 2 min
x4
Slow heavy sled push (grinding choppy steps)
10 seconds
rest 50 seconds active
x12
Had to do sled pulls instead, didn't have a sled I could push available. But felt good, burned the hamistrings and calves.
+
Run 400m @80%
rest 2 min
x4
Completed all 4 at about 1:50 pace. It's hard knowing what 80% or even 100% would be right now. I did the first one and thought I started out going 80% and it was probably closer to 95% because I was dying just a hair by the end lol so I started slower on the others and maintained the same pace when I finished.
+
mobility work 20 min
mobility work 20 min
Got a lot of mobility in, hips quads and hamstrings are tight!
3/17
17-Mar
In warm ups I practiced my DU and I think I made progress and go better! I changed a few small things and then got 85UB!
https://youtu.be/Oj6GbmxH57I
A. Split jerk; 1 rep on the 30 sec for 20 reps @70% 1rm
145# - these felt solid today, no issues with them. Felt pretty strong.
Last couple minutes - https://youtu.be/VABBBSJtlX4
B1. Single arm plank hold; 20 seconds/side x5; rest 20 sec
These were tough, I realized I did them incorrectly last week. They made the strict hspu even tougher
Set 2 - https://youtu.be/8a_L17_Woms
B2. Strict hspu; 5 reps AFAP x5; rest 3 min
These of course were tough. :40, :60, 1:30, :40, :40 - I don't know if its the way I do these that make them so hard for me or what. Maybe I'm just still not strong enough to be good at them. They are just constantly hard for me I feel like. I know I'm better at them than last year but I just want to be fast at them :)
Last set of 5 - https://youtu.be/UuAg0-dqoGk
C. Leopard crawl (hips below shoulders with straight arms); 50 feet
x6; rest 90 seconds
These burned the legs a little but felt good. I know my knees aren't supposed to touch the ground but it was the only way i could make sure my hips were staying low enough.
https://youtu.be/5q5zdZM2T74
+
15 min amrap:
row 350m
10 box jumps 20" (step down)
7 rounds + 10m
This felt good, I finally figured out a rhythm on box jumps with step down and was able to go a bit faster on them halfway through.
My lower body, hips and quads especially are pretty tight and sore today. Going to spend some time mobilizing and trying to get them loosened up and feeling better.
In warm ups I practiced my DU and I think I made progress and go better! I changed a few small things and then got 85UB!
https://youtu.be/Oj6GbmxH57I
A. Split jerk; 1 rep on the 30 sec for 20 reps @70% 1rm
145# - these felt solid today, no issues with them. Felt pretty strong.
Last couple minutes - https://youtu.be/VABBBSJtlX4
B1. Single arm plank hold; 20 seconds/side x5; rest 20 sec
These were tough, I realized I did them incorrectly last week. They made the strict hspu even tougher
Set 2 - https://youtu.be/8a_L17_Woms
B2. Strict hspu; 5 reps AFAP x5; rest 3 min
These of course were tough. :40, :60, 1:30, :40, :40 - I don't know if its the way I do these that make them so hard for me or what. Maybe I'm just still not strong enough to be good at them. They are just constantly hard for me I feel like. I know I'm better at them than last year but I just want to be fast at them :)
Last set of 5 - https://youtu.be/UuAg0-dqoGk
C. Leopard crawl (hips below shoulders with straight arms); 50 feet
x6; rest 90 seconds
These burned the legs a little but felt good. I know my knees aren't supposed to touch the ground but it was the only way i could make sure my hips were staying low enough.
https://youtu.be/5q5zdZM2T74
+
15 min amrap:
row 350m
10 box jumps 20" (step down)
7 rounds + 10m
This felt good, I finally figured out a rhythm on box jumps with step down and was able to go a bit faster on them halfway through.
My lower body, hips and quads especially are pretty tight and sore today. Going to spend some time mobilizing and trying to get them loosened up and feeling better.
Monday, March 16, 2015
3/16
16-Mar
A. Squat snatch clusters 2.2.2x5; rest 20 sec/rest 2 min (tng)
95-105-110-115-125
- felt a little rough on these at the start but then got smoother at them. When the weight got heavy i forgot to bring it down to my quads first then the ground so I wouldn't be out of position and my second set of the last set i missed the 2nd rep but then got it the last set.
125- https://youtu.be/4owdzgYhZqI
B1. Side to side cossack goblet squats; 6 reps/side x5; rest 1 min
Im pretty sure i did these right this time ha. Felt good, def got hard towards the end.
https://youtu.be/jPGTyO6AGoI
B2. Narrow stance ankle stretch; 10 reps x5; rest 1 min
These were tough, i tried to do what he was doing in the video..when i went back and looked at my video it looks like when i went back on my heels i wasn't letting my butt drop. Felt "ok" on the knee
https://youtu.be/u9mJvMH8qTE
https://youtu.be/vYbU4e3BfDc
C. Front foot elevated (4") DB split squats @41x1; 6-8x4/leg; rest 1min bw legs (as much dorsiflexion as you can get)
Holy smokes these were tough! they light my quads up lol. I used a 26# kb in each hand.
Right leg - well it won't let me upload the video for some reason, let me know if you want me to just email it to you.
+
For time:
3 rope climbs
15 burpees
45 TTB
135 calories airdyne
45 pull ups
15 burpees
3 rope climbs
20:05 - worst part was trying to come down the rope :) i was a bit scared and couldn't figure out a smooth way that was fast because i was used to jumping, but i will not be doing that anymore. I think i need to learn the fireman slide maybe. And just get over the mental fear. This was a fun workout though!
45 ttb - 10/8/7/6/5/7/7
135 cal took 9min ish
45 pu - 10/10/8/7/5/5 - i did butterfly pu on all sets but the first set up 5, i decided to kip them and then realized butterfly was easier so i went back to butterfly on the last one
1st half - https://youtu.be/9411oQoHvyE
2nd half - https://youtu.be/J-NJBBj1k4E
A. Squat snatch clusters 2.2.2x5; rest 20 sec/rest 2 min (tng)
95-105-110-115-125
- felt a little rough on these at the start but then got smoother at them. When the weight got heavy i forgot to bring it down to my quads first then the ground so I wouldn't be out of position and my second set of the last set i missed the 2nd rep but then got it the last set.
125- https://youtu.be/4owdzgYhZqI
B1. Side to side cossack goblet squats; 6 reps/side x5; rest 1 min
Im pretty sure i did these right this time ha. Felt good, def got hard towards the end.
https://youtu.be/jPGTyO6AGoI
B2. Narrow stance ankle stretch; 10 reps x5; rest 1 min
These were tough, i tried to do what he was doing in the video..when i went back and looked at my video it looks like when i went back on my heels i wasn't letting my butt drop. Felt "ok" on the knee
https://youtu.be/u9mJvMH8qTE
https://youtu.be/vYbU4e3BfDc
C. Front foot elevated (4") DB split squats @41x1; 6-8x4/leg; rest 1min bw legs (as much dorsiflexion as you can get)
Holy smokes these were tough! they light my quads up lol. I used a 26# kb in each hand.
Right leg - well it won't let me upload the video for some reason, let me know if you want me to just email it to you.
+
For time:
3 rope climbs
15 burpees
45 TTB
135 calories airdyne
45 pull ups
15 burpees
3 rope climbs
20:05 - worst part was trying to come down the rope :) i was a bit scared and couldn't figure out a smooth way that was fast because i was used to jumping, but i will not be doing that anymore. I think i need to learn the fireman slide maybe. And just get over the mental fear. This was a fun workout though!
45 ttb - 10/8/7/6/5/7/7
135 cal took 9min ish
45 pu - 10/10/8/7/5/5 - i did butterfly pu on all sets but the first set up 5, i decided to kip them and then realized butterfly was easier so i went back to butterfly on the last one
1st half - https://youtu.be/9411oQoHvyE
2nd half - https://youtu.be/J-NJBBj1k4E
Tuesday, March 10, 2015
3/10
10-Mar
A. Push jerk clusters 2.2.2x5; rest 30 sec/rest 2 min
115-135-135-135-145
Felt pretty good on these, started light because I wasn't sure if they would bother my knee at all but they felt fine. Felt strong on them today.
B. Single arm incline DB bench press @41x1; 6-8x3/arm; rest 1 min
Used 20# db in set 1 then used 35# for the next 3 sets, they got tough towards the end.
C. Single arm plank; 20 seconds x4/side; rest 1 min bw sides
Completed these. These felt easy.
+
20 min amrap:
5 strict hspu
10 burpees
15 calories rowing
6rds + 5strict hspu + 10burpees
Pretty happy with this. I didnt burn out on the strict hspu. I did 2/2/1 for first 3 sets then 3/1/1 for next 2 sets then 4/1 then 3/1/1. I was happy to not have to do any sets in all singles..I was doing the hspu in around 1min-1:20 I believe. Felt good on this, kept burpees and rowing smooth.
Monday, March 9, 2015
3/9
9-Mar
A. Squat clean x1/hang squat clean x2; 1 complex on the min for 10 min
105# for first 3 sets, 115# for next 4 sets and 125# for last 3. Felt pretty good, my right leg is just still so sore and my hips so I didn't feel super sharp.
(I have video of this but can't get it to upload, if you want to see it i can email it to you)
B. Side to side cossack goblet squats; 6 reps/side x4; rest 90 seconds
These were tougher! Only used the 18# KB
http://youtu.be/iIN9KNBkeWo
Def easier with the left leg than the right leg. These made my back tired too, just from fighting to stay upright.
C. Db reverse lunges from platform; 20 alt'ing steps x3; rest 2 min
Stacked a couple plates up for my plat form and used the 25# dumbells, started with the 18# KB's then switched to the DBs. These felt good, the platform def made them more challenging.
+
5 sets:
7 muscle ups
48 double unders
rest 90 seconds bw sets
1:57 3/2/2 - broke 3 times on DU
2:00 3/2/1/1 - broke 2x on DU
2:16 2/2/1/1/1 - broke 2x on DU
(my tear from 15.2 started to re tear so I stopped as soon as it did that after set 3, didn't want to make it worse incase there is MU or something else that I'll need my hand for this week :) ) I went to just 3 strict MU instead
1:02 - du unbroken - http://youtu.be/ctMmjRZ5pUM
1:01 - du unbroken (This set was better but it won't let me upload it either so i can email it if you want to see)
(I tried to video set 3 with the kipping but i guess i forgot to start the camera)
DU started out a little shaky at first but then i got better at them, I was better at getting them started today compared to last week.
It is so weird how sore my right quad is lol. My left one is almost feeling 100% but it hurts to even try and use the stick to roll out my right quad, any suggestions? Should I just suck it up and roll it out any way? ha
A. Squat clean x1/hang squat clean x2; 1 complex on the min for 10 min
105# for first 3 sets, 115# for next 4 sets and 125# for last 3. Felt pretty good, my right leg is just still so sore and my hips so I didn't feel super sharp.
(I have video of this but can't get it to upload, if you want to see it i can email it to you)
B. Side to side cossack goblet squats; 6 reps/side x4; rest 90 seconds
These were tougher! Only used the 18# KB
http://youtu.be/iIN9KNBkeWo
Def easier with the left leg than the right leg. These made my back tired too, just from fighting to stay upright.
C. Db reverse lunges from platform; 20 alt'ing steps x3; rest 2 min
Stacked a couple plates up for my plat form and used the 25# dumbells, started with the 18# KB's then switched to the DBs. These felt good, the platform def made them more challenging.
+
5 sets:
7 muscle ups
48 double unders
rest 90 seconds bw sets
1:57 3/2/2 - broke 3 times on DU
2:00 3/2/1/1 - broke 2x on DU
2:16 2/2/1/1/1 - broke 2x on DU
(my tear from 15.2 started to re tear so I stopped as soon as it did that after set 3, didn't want to make it worse incase there is MU or something else that I'll need my hand for this week :) ) I went to just 3 strict MU instead
1:02 - du unbroken - http://youtu.be/ctMmjRZ5pUM
1:01 - du unbroken (This set was better but it won't let me upload it either so i can email it if you want to see)
(I tried to video set 3 with the kipping but i guess i forgot to start the camera)
DU started out a little shaky at first but then i got better at them, I was better at getting them started today compared to last week.
It is so weird how sore my right quad is lol. My left one is almost feeling 100% but it hurts to even try and use the stick to roll out my right quad, any suggestions? Should I just suck it up and roll it out any way? ha
Sunday, March 8, 2015
3/7
7-Mar
A. Split jerk; 1 rep on the min for 10 min @83% 1rm
These felt so easy! I did 170 which was 83% of 205. No issues, legs were just tired from yesterday.
B1. Wall facing hspu @31x1; amrap unbroken x5; rest 1 min
These i kinda struggled with lol. Set 1 i did 1 rep came down for the 2nd and got stuck at the bottom, i had nothing to push myself back up, i kept trying and got no where, so then i didn't know how to get down from the wall..i finally scooted my way down via my head..If i knew how to forward roll with out eating it i could have done that I'm sure lol..needless to say I had mike on the floor laughing so hard.
B2. GHD sit ups; 10 unbroken x5; rest 1 min
These were fine, kept each set unbroken and fast.
+
airdyne sprint 10 seconds @100%
slow spin 50 seconsd
x5
slow spin 5 min
x3
(30 min total on the bike)
This felt good on the legs considering how sore they were.
Resting up today and getting ready for the week. Will roll my legs out and do some mobility later for sure.
A. Split jerk; 1 rep on the min for 10 min @83% 1rm
These felt so easy! I did 170 which was 83% of 205. No issues, legs were just tired from yesterday.
B1. Wall facing hspu @31x1; amrap unbroken x5; rest 1 min
These i kinda struggled with lol. Set 1 i did 1 rep came down for the 2nd and got stuck at the bottom, i had nothing to push myself back up, i kept trying and got no where, so then i didn't know how to get down from the wall..i finally scooted my way down via my head..If i knew how to forward roll with out eating it i could have done that I'm sure lol..needless to say I had mike on the floor laughing so hard.
B2. GHD sit ups; 10 unbroken x5; rest 1 min
These were fine, kept each set unbroken and fast.
+
airdyne sprint 10 seconds @100%
slow spin 50 seconsd
x5
slow spin 5 min
x3
(30 min total on the bike)
This felt good on the legs considering how sore they were.
Resting up today and getting ready for the week. Will roll my legs out and do some mobility later for sure.
Thursday, March 5, 2015
3/4
4-Mar
A. Push jerk; 3 reps on the min for 5 min (moderate load)
B. Toes to bar; 30 for time
+
For time:
20 thrusters 95#
30 calories assault bike
A. Push jerk; 3 reps on the min for 5 min (moderate load)
115 for all reps, felt solid.
B. Toes to bar; 30 for time
:45 seconds unbroken. I know a while back when I had to do a max set I only got 26. So progress! I could of squeezed out a few more as well.
+
For time:
20 thrusters 95#
30 calories assault bike
2:56
Did thrusters unbroken, not the prettiest but they didn't feel terrible. Mike said I just wasn't bending my ankles. The mobility is there there's just a disconnect in my head and I can't get myself to bend them sometimes.
I had to ad instead of assult bike, the monitor was of course dead when I got to the gym. So I did 40cal on the ad.
Blah it's another snow day! And a bad bad one, sleeted all night and snowed early this morning. I think everything closed. Hope some of it melts by tomorrow afternoon.
Tuesday, March 3, 2015
3/2-3/3
I think i finished 52nd after week 1 in the open, not bad I guess, both of my scores were consistent. In that they were almost the exact same place. I'm probably a good 100points out of top 20 though but who knows what the next 5 weeks will bring.
A. Squat clean x1/hang squat clean x2 - 1 complex on the min for 10
min moderate load
Did these all at 105# Felt smooth and faster on the catch in the bottom vs riding it down.
B. Crossover step ups (work to get working thigh parallel to the floor
but start lower than that. Lift the non working toe off the ground
and ensure that only the working leg is working); 6-8x4/leg; rest 1
min bw legs @3121 tempo
these turned out to be a little harder than i expected, mainly harder on my right leg. Did 8 per leg each set.
+
For time:
64 pull ups
8 OHS 135#
(i decided you could do this if you don't re-attempt the open workouts)
whoof, i bombed out. Pullups felt great, i kipped them all. Haven't practiced butterfly in a few weeks so it was off. I did the pull-ups in 2:50 but then got 6 ohs in and failed the 7th attempt 2x so I stopped. My chest and fronts of my shoulders just went out. Not sure if it was due to my narrow grip or not. I used to ohs fine with the narrow grip but maybe now I need to go back to my normal snatch grip for something like this.
(Arms are pretty sore today from that)
3-Mar
A. Power snatch clusters 1.1.1.1.1x5; rest 20 sec/rest 3 min (all
@80-88% 1rm PS)
105,105,110,115,115
http://youtu.be/drYjVHTGAzk
These felt good today, here is my last set at 115# Got some technique tips from Mike yesterday while he was working on his snatches and tried them today and it felt solid.
B. Clean pulls; 3x3; rest 2 min
sets at 185, 195, 205
205# - http://youtu.be/fJjP1R1NZMs
Felt pretty good with the cleans pulls today, I just still can't believe i power cleaned 192 on friday haha.
+
5 sets:
10 KBS 2 pood (russian)
10 bar facing burpees
40 double unders
rest 2 min bw sets
Below is a picture of my split times.. 2:23, 2:03, 2:04, 1:50, 1:40
Sets felt good, just had trouble with double under the first 3 sets, last 2 sets I was able to do them unbroken finally.
+
C1. Single leg hip thrusts; 10 reps x3/leg; rest as needed
C2. Side to side cossack squats; 6 reps/side x3 (1 seconds pause in
each position); RAN
C3. Single leg reaches; 6 reps x3/leg; rest as needed
A. Squat clean x1/hang squat clean x2 - 1 complex on the min for 10
min moderate load
Did these all at 105# Felt smooth and faster on the catch in the bottom vs riding it down.
B. Crossover step ups (work to get working thigh parallel to the floor
but start lower than that. Lift the non working toe off the ground
and ensure that only the working leg is working); 6-8x4/leg; rest 1
min bw legs @3121 tempo
these turned out to be a little harder than i expected, mainly harder on my right leg. Did 8 per leg each set.
+
For time:
64 pull ups
8 OHS 135#
(i decided you could do this if you don't re-attempt the open workouts)
(Arms are pretty sore today from that)
3-Mar
A. Power snatch clusters 1.1.1.1.1x5; rest 20 sec/rest 3 min (all
@80-88% 1rm PS)
105,105,110,115,115
http://youtu.be/drYjVHTGAzk
These felt good today, here is my last set at 115# Got some technique tips from Mike yesterday while he was working on his snatches and tried them today and it felt solid.
B. Clean pulls; 3x3; rest 2 min
sets at 185, 195, 205
205# - http://youtu.be/fJjP1R1NZMs
Felt pretty good with the cleans pulls today, I just still can't believe i power cleaned 192 on friday haha.
5 sets:
10 KBS 2 pood (russian)
10 bar facing burpees
40 double unders
rest 2 min bw sets
Below is a picture of my split times.. 2:23, 2:03, 2:04, 1:50, 1:40
+
C1. Single leg hip thrusts; 10 reps x3/leg; rest as needed
C2. Side to side cossack squats; 6 reps/side x3 (1 seconds pause in
each position); RAN
C3. Single leg reaches; 6 reps x3/leg; rest as needed
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