Then Andy asked me if I'd go hit some balls with him up at the school so I figured why not! Took me a few swings but then I got it back and was able to hit some to the outfield at least ha. Not bad for only swinging the bat every few years since I quit playing. Functional fitness kinda? Haha it just felt good to get out I the sun and move. Practiced some hs walks as well. I felt good today, no Sunday blues!
Sunday, May 31, 2015
5/31 Sunday fun day
Got tired of sitting around today so I went outside at my parents and did about 30min of locamotion work. Ran about 200m then would do some stretches, ostrich walk, duck walk, lizard and leopard walk. I would go run a 200m loop about every 5 min. Then did some hs hold work.
5/28 5/30
28-May
A. Workout 2: Snatch Ladder - Starting at 65# - 12 stations/
increments vary per division
Hit 155 today, missed 160. Felt pretty sluggish before I started this and was procrastinating so I finally made myself just start. I didn't do near as much of a warm up as last time.
B. DB lateral step ups; 10 steps x5/side; rest 1 min bw sides
Used 15# DB in each hand
C. Single leg deck squats; accumulate 15-20 reps per leg
I did 15 per leg, legs were getting tired.
+
For time:
Row 2k
100 wall balls
13:17, was hoping for sub 13. Rowed a 8:20ish then went straight into wall balls, did 30 fine, thought I could easily maybe knock out a set of 15 or 20 after that but then it set in, did 7 sets of 10 to finish, arms were just burning. I felt that spot on the top of my good knee I was asking you about in ATL, if i take some aleave it doesn't bother me much but I can feel it sometimes when i sit down. I feel i should be able to do better on a workout like this, but i don't know what thats in comparison its just what i think in my head :)
+
mobility work
29-May
AM
A. Muscle up; 20 for time
4:57 did 2,2,2,2,2 then 10 singles. I think next time i should do a bigger set at the beginning. I was at 15 at 3:25 but i was pacing for 20 not 15, i think if i had to do 15 like for the regional workout I could do them in 3 minutes.
B. Ring thing tech work on back roll to support, front roll to
support, etc - 10-15 min
Ok on these. Not super efficient, i feel i pull myself back in sometimes.
C. Strict hspu; amrap sets of 2 unbroken in 12 min (record score at 10 min)
16, just missed 17 sets, i got rep one of 17 but only got half way up on the 2nd rep. It was right at the end of time. I was at 14 at the 10:00 mark but I had 15 at 10:15, i finished my 14th set at 9:30. Feeling better with these.
D. Tuck front lever hold; 20 seconds x6; rest 1 min
lat burner..
PM
30 seconds burpees
rest 30 seconds
30 seconsd airdyne
rest 30 seconds
30 seconds TTB
rest 3 min
x8 sets
+
30 min mobility work
I sadly didn't have time to do this, I thought I'd have time before i left to go visit my parents or when i got to their house but I didn't. I was going to try and add it into the next days training but I figured I should just let it go and not mess up tomorrows sessions.
30-May
Got to do the AM session with my brother, he did his ab work for pitching and i did my stuff. In the old old school weight room where my dad coaches but when I come back next time they will have a brand new facility with all nice top of the line stuff, they got like 400,000 dollars to build a new one or something crazy, so now Mike will be more enticed to come with me next time ha.
AM
A. Snatch grip deficit (2") deadlift; 5, 5, 5, 3, 3, 3; rest 2min
145, 155, 165, 175, 185, 195
Felt better on these than last week
https://youtu.be/0k6SDpke_7g
B. Sumo deadlift; 5, 5, 3, 3; rest 2 min
225, 245, 265, 285
Also felt better on these than last week.
https://youtu.be/R1nrJ033sqI
C1. Sumo stance seated Good mornings @22x1; 8-10x4; rest 1 min
65# 8 reps each set
C2. Reeverse hypers; 15-20x4; rest 1 min
body weight each set.
C3. Single leg barbell hip thrusts; 12-15x4; rest 1 min
65# each set, gosh these burn
+
20 min locomotion tech work (primary focus duck walk)
Duck walk felt fine again, tried to work on what you told me, not sure if it's better or not.
https://youtu.be/AHXK77n9xQI
PM
A. Freestanding hs hold tech work 15 min
Made a little progress today i felt like by being able to roll out as I wanted to move my hands.
https://youtu.be/gNFFSgkji_g
B. Weighted vest hspu; 18 sets of 2; rest as needed bw sets
All 18 sets with 20# vest, these felt fine.
C. Single arm bear to bridge; 10 reps per side x4; rest as needed
Done.
D1. Bench press; 10, 10, 10, 8, 8, 8; rest 1 min
105, 105, 110, 115, 120, 120
D2. Hollow body hold; 30 seconds x6; rest 1 min
These are feeling better and no issue holding the :30.
+
shoulder mobility 15-20 min
A. Workout 2: Snatch Ladder - Starting at 65# - 12 stations/
increments vary per division
Hit 155 today, missed 160. Felt pretty sluggish before I started this and was procrastinating so I finally made myself just start. I didn't do near as much of a warm up as last time.
B. DB lateral step ups; 10 steps x5/side; rest 1 min bw sides
Used 15# DB in each hand
C. Single leg deck squats; accumulate 15-20 reps per leg
I did 15 per leg, legs were getting tired.
+
For time:
Row 2k
100 wall balls
13:17, was hoping for sub 13. Rowed a 8:20ish then went straight into wall balls, did 30 fine, thought I could easily maybe knock out a set of 15 or 20 after that but then it set in, did 7 sets of 10 to finish, arms were just burning. I felt that spot on the top of my good knee I was asking you about in ATL, if i take some aleave it doesn't bother me much but I can feel it sometimes when i sit down. I feel i should be able to do better on a workout like this, but i don't know what thats in comparison its just what i think in my head :)
+
mobility work
29-May
AM
A. Muscle up; 20 for time
4:57 did 2,2,2,2,2 then 10 singles. I think next time i should do a bigger set at the beginning. I was at 15 at 3:25 but i was pacing for 20 not 15, i think if i had to do 15 like for the regional workout I could do them in 3 minutes.
B. Ring thing tech work on back roll to support, front roll to
support, etc - 10-15 min
Ok on these. Not super efficient, i feel i pull myself back in sometimes.
C. Strict hspu; amrap sets of 2 unbroken in 12 min (record score at 10 min)
16, just missed 17 sets, i got rep one of 17 but only got half way up on the 2nd rep. It was right at the end of time. I was at 14 at the 10:00 mark but I had 15 at 10:15, i finished my 14th set at 9:30. Feeling better with these.
D. Tuck front lever hold; 20 seconds x6; rest 1 min
lat burner..
PM
30 seconds burpees
rest 30 seconds
30 seconsd airdyne
rest 30 seconds
30 seconds TTB
rest 3 min
x8 sets
+
30 min mobility work
I sadly didn't have time to do this, I thought I'd have time before i left to go visit my parents or when i got to their house but I didn't. I was going to try and add it into the next days training but I figured I should just let it go and not mess up tomorrows sessions.
30-May
Got to do the AM session with my brother, he did his ab work for pitching and i did my stuff. In the old old school weight room where my dad coaches but when I come back next time they will have a brand new facility with all nice top of the line stuff, they got like 400,000 dollars to build a new one or something crazy, so now Mike will be more enticed to come with me next time ha.
AM
A. Snatch grip deficit (2") deadlift; 5, 5, 5, 3, 3, 3; rest 2min
145, 155, 165, 175, 185, 195
Felt better on these than last week
https://youtu.be/0k6SDpke_7g
B. Sumo deadlift; 5, 5, 3, 3; rest 2 min
225, 245, 265, 285
Also felt better on these than last week.
https://youtu.be/R1nrJ033sqI
C1. Sumo stance seated Good mornings @22x1; 8-10x4; rest 1 min
65# 8 reps each set
C2. Reeverse hypers; 15-20x4; rest 1 min
body weight each set.
C3. Single leg barbell hip thrusts; 12-15x4; rest 1 min
65# each set, gosh these burn
+
20 min locomotion tech work (primary focus duck walk)
Duck walk felt fine again, tried to work on what you told me, not sure if it's better or not.
https://youtu.be/AHXK77n9xQI
PM
A. Freestanding hs hold tech work 15 min
Made a little progress today i felt like by being able to roll out as I wanted to move my hands.
https://youtu.be/gNFFSgkji_g
B. Weighted vest hspu; 18 sets of 2; rest as needed bw sets
All 18 sets with 20# vest, these felt fine.
C. Single arm bear to bridge; 10 reps per side x4; rest as needed
Done.
D1. Bench press; 10, 10, 10, 8, 8, 8; rest 1 min
105, 105, 110, 115, 120, 120
D2. Hollow body hold; 30 seconds x6; rest 1 min
These are feeling better and no issue holding the :30.
+
shoulder mobility 15-20 min
Wednesday, May 27, 2015
5/26 Painful birthday ;)
26-May
AM
A. Snatch pulls; 5x5; rest 2 min
145, 155, 165, 170, 170
last set 170 - https://youtu.be/U0ppmwYgl7w
Felt strong on these today
B. Randy (regional standards if you can)
3:46 at regional standards. Grip was the limiter. Broke sets up into 15/10 - 10/10/5 (should have done 15/10) then broke 10/8/7 - should have tried for 15/10 again as well. Def think with a little prep i could do 3:30. But man my forearms were like rocks when I finished and I couldn't barley open my hands or straighten my arms.
I have the first 25 on video if you want to see, its not letting me upload right now but I can email it.
+
mobility work 30 min
PM
A. Strict deficit hspu (2-4"); accumulate 18 reps
These felt great! Same deficit as last week, but felt stronger. Didn't do it for time but spend 14min doing them.
B. Support hold on rings in external rotation; accumulate 3 min
took me 9 minutes to accumulate 3 minutes. Did in sets of :20 and :10
C. Backward weighted (dragging a weight with a harness) crawl; 20
seconds continuous x8; rest as needed
tough, burned. Used just the little sled and didn't add weight.
+
airdyne sprint 1 min @100%
rest 4 min actively
x4
woof these hurrt!! 23, 22, 19, 18 cals on the assault bike. My poor legs and arms, maybe one day they will have a little power :)
I am struggling today (wednesday) so foggy headed and tired. I guess with the 2 tough sessions yesterday(even though they were shorter) and maybe my birthday it just wore me out more than I expected. Maybe I didn't eat enough but i had a huge dinner and a shake after my last session. Or it's just a case of the Wednesday blues :)
AM
A. Snatch pulls; 5x5; rest 2 min
145, 155, 165, 170, 170
last set 170 - https://youtu.be/U0ppmwYgl7w
Felt strong on these today
B. Randy (regional standards if you can)
3:46 at regional standards. Grip was the limiter. Broke sets up into 15/10 - 10/10/5 (should have done 15/10) then broke 10/8/7 - should have tried for 15/10 again as well. Def think with a little prep i could do 3:30. But man my forearms were like rocks when I finished and I couldn't barley open my hands or straighten my arms.
I have the first 25 on video if you want to see, its not letting me upload right now but I can email it.
+
mobility work 30 min
PM
A. Strict deficit hspu (2-4"); accumulate 18 reps
These felt great! Same deficit as last week, but felt stronger. Didn't do it for time but spend 14min doing them.
B. Support hold on rings in external rotation; accumulate 3 min
took me 9 minutes to accumulate 3 minutes. Did in sets of :20 and :10
C. Backward weighted (dragging a weight with a harness) crawl; 20
seconds continuous x8; rest as needed
tough, burned. Used just the little sled and didn't add weight.
+
airdyne sprint 1 min @100%
rest 4 min actively
x4
woof these hurrt!! 23, 22, 19, 18 cals on the assault bike. My poor legs and arms, maybe one day they will have a little power :)
I am struggling today (wednesday) so foggy headed and tired. I guess with the 2 tough sessions yesterday(even though they were shorter) and maybe my birthday it just wore me out more than I expected. Maybe I didn't eat enough but i had a huge dinner and a shake after my last session. Or it's just a case of the Wednesday blues :)
Monday, May 25, 2015
5/25
25-May
AM
A. Squat snatch; 3 tng reps x6; rest 90 seconds (ascending sets)
B. Jerk grip OH walkig lunges; 20 steps x4; rest 2 min
A2. Strict press; 10, 10, 10, 10; rest 1 min
+
Row 1k @~15 seconds slower than 1k pr
rest 30 sec
x3
AM
A. Squat snatch; 3 tng reps x6; rest 90 seconds (ascending sets)
95-105-115-125-135-140
Pumped to hit 140 for a 3tng it felt good too.
B. Jerk grip OH walkig lunges; 20 steps x4; rest 2 min
85# id walk 12 steps to one side of the gym bring the bar down to my front rack then turnaround and put it back oh and finish. Sets 3 and 4 were the worst they burned my shoulders bad
+
7 minute AMRAP
12 - Wall ball 20# 9ft target
9 - CTB
6- Strict HSPU
*Scaled is 14# wall ball, kipping pu, kipping hspu
+
7 minute AMRAP
12 - Wall ball 20# 9ft target
9 - CTB
6- Strict HSPU
*Scaled is 14# wall ball, kipping pu, kipping hspu
Only got 2 rounds +12 wb+ 9ctb + 5shspu
So 1 rep shy of 3 rounds.
Rd 1 I did wb ub ctb ub hspu 3/3 rd 2 wb ub ctb 5/4 hspu 2/2/2 rd 3 wb ub ctb 7/2 then singles on the hspu. Rd 1 I did in 1:47 so I dropped off. Hopefully can finish 3 rds next time.
+
airdyne 15 min easy
PM
A1. Rope pull ups; 7 reps per side x4; rest 1 min
+
airdyne 15 min easy
PM
A1. Rope pull ups; 7 reps per side x4; rest 1 min
These felt fine, sets of 4/3
A2. Strict press; 10, 10, 10, 10; rest 1 min
65/70/75/80 last 5 on the 80 were tough
+
Row 1k @~15 seconds slower than 1k pr
rest 30 sec
x3
3:53, 3:57, 4:14
Haha we know how these went. I was in a little pain after the first one but lots of pain after the second and just tried with all I had on the third.
Sunday, May 24, 2015
5/23
23-May
AM
A. Snatch grip deficit (2") deadlift; 5x5; rest 2min
135, 145, 155, 165, 185
These felt fine just hard and heavy lol.
B. Sumo deadlift; 5x5; rest 2 min
225, 235, 245, 255, 265
These were fine just burned my hamstrings and butt
C1. Sumo stance seated Good mornings @22x1; 8-10x3; rest 1 min
C2. Reeverse hypers; 15-20x3; rest 1 min
C3. Single leg barbell hip thrusts; 12-15x3; rest 1 min
All of these went well, gave me a nice hamstring and glute pump ha.
Used 55# on the sumo stance seated good mornings and the single leg barbell hip thrusts.
+
20 min locomotion tech work (primary focus duck walk)
Worked on the duck walk, making progress! and did some leopard, lizard and horse walk as well.
Oh and I practiced the 53# kb thrusters that are in that workout just to see and I was able to do them fine ;)
PM
A. Freestanding hs hold tech work 15 min
worked on free standing hs holds and forward rolling out of it, getting over my fear.
B. Weighted vest hspu; 15 sets of 2; rest as needed bw sets
Used a 20# vest, these felt good and were fine. I have a video if you'd like.
C. Single arm bear to bridge; 10 reps per side x3; rest as needed
I love these. I can actually go all the way to a full bridge now!
D1. Bench press; 10, 10, 10, 10, 10; rest 1 min
95, 100, 105, 105, 110.
D2. Hollow body hold; 30 seconds x5; rest 1 min
These were fine, last :10 my body shakes but I made it :30 each time.
+
shoulder mobility 15-20 min
Stretched the shoulders out after I finished and the chest.
Felt much better today. Nothing was super taxing but my moral was better than Friday.
AM
A. Snatch grip deficit (2") deadlift; 5x5; rest 2min
135, 145, 155, 165, 185
These felt fine just hard and heavy lol.
B. Sumo deadlift; 5x5; rest 2 min
225, 235, 245, 255, 265
These were fine just burned my hamstrings and butt
C1. Sumo stance seated Good mornings @22x1; 8-10x3; rest 1 min
C2. Reeverse hypers; 15-20x3; rest 1 min
C3. Single leg barbell hip thrusts; 12-15x3; rest 1 min
All of these went well, gave me a nice hamstring and glute pump ha.
Used 55# on the sumo stance seated good mornings and the single leg barbell hip thrusts.
+
20 min locomotion tech work (primary focus duck walk)
Worked on the duck walk, making progress! and did some leopard, lizard and horse walk as well.
Oh and I practiced the 53# kb thrusters that are in that workout just to see and I was able to do them fine ;)
PM
A. Freestanding hs hold tech work 15 min
worked on free standing hs holds and forward rolling out of it, getting over my fear.
B. Weighted vest hspu; 15 sets of 2; rest as needed bw sets
Used a 20# vest, these felt good and were fine. I have a video if you'd like.
C. Single arm bear to bridge; 10 reps per side x3; rest as needed
I love these. I can actually go all the way to a full bridge now!
D1. Bench press; 10, 10, 10, 10, 10; rest 1 min
95, 100, 105, 105, 110.
D2. Hollow body hold; 30 seconds x5; rest 1 min
These were fine, last :10 my body shakes but I made it :30 each time.
+
shoulder mobility 15-20 min
Stretched the shoulders out after I finished and the chest.
Felt much better today. Nothing was super taxing but my moral was better than Friday.
Thursday, May 21, 2015
5/21 :)
A. Workout 2: Snatch Ladder - Starting at 65# - 12 stations/
increments vary per division
increments vary per division
65 - 85 - 105- 115 - 125 - 135 - 140 - 145 - 150 - 155 - 160 - 165
Haha hit 160! Just missed 165. Did the above EMOM and changed my own weights.
Not sure what their jumps or weights will be. Next week I may use a guys bar and change the increments up a little.
B. DB lateral step ups; 10 steps x4/side; rest 1 min bw sides
Did these with 15# db in each hand
C. Single leg deck squats; accumulate 10-15 reps per leg
C. Single leg deck squats; accumulate 10-15 reps per leg
I did these unassisted!! Making progress!! Annnd during warm up I tried to duck walk and I'm almost there it felt so much better this time. :)
Whatever it is your doing its working lol
+
5 min amrap:
Row 1k
15 thrusters 75#
100 double unders
Woof lol only got 7du.. Rowed a 3:59 did thrusters unbroken and had :20 for du I couldn't jump when I tried at first, I got 4 and then 3 ugly ones. Not sure why this sucked for me so bad
rest 2 min
5 min amrap:
Row 1k
75 wall balls
This one was way better, rowed a 4:10 then did 22 wb unbroken they felt super easy after the first couple. I could have kept going on these but the time ran out.
+
mobility work
Wednesday, May 20, 2015
5/18-5/19
AM
A. Squat snatch; build to a tough single
+
"amanda"
7:00
PM
60 min z1 aerobic + mobility
19-May
AM
Regional workout hspu/front squat/burpees
I got through 7 of the burpees in the round of 15! Last year I think I got 8 or 10 hspu in to the 15's. I finished the 21 strict hspu in 6:30 which was about 2-3 minutes faster than at regionals last year. Front squats I was worried I wouldn't be as strong at but I felt fine! I did 12/9 and then 8/7 on the 15's burpees were slow and steady. I have about 90s left after the 15 hspu to do the fs and burpees. May have been able to go a little further in a competition setting. But I felt good. Sad thing is I compared my new score against my old one in the regional standings and it would of only moved me up like 4 places :( I thought surely all the extra work would of gotten me up higher but nope, so I'm happy with the improvement but still know i need to keep working hard at these.
PM
60 min z1 aerobic + mobility
10min bike
10min row
5 min run
10min bike
10 min row
5 min run
and then did some mobility afterwards. I didn't run 10 minutes because it would of felt harder than Z1 my legs just start burning so quick when i run.
A. Squat snatch; build to a tough single
160# 5# Pr! Super excited about this. Tried 165 once but missed.
I was more patient today and did 125, 135, 145, 150, 155, then 160. No misses until I tried 165.
I was more patient today and did 125, 135, 145, 150, 155, then 160. No misses until I tried 165.
+
"amanda"
7:00
MU 3/3/2/1 - 2/2/1/1/1 - 2/1/1/1
Snatch 3/3/3 - 3/3/1 - 5
For the first time the snatch felt hard, I hadn't been able to push that hard on mu before to make my snatch tired. My first 3 caught me off guard. Sub 7 is my next goal!
PM
60 min z1 aerobic + mobility
19-May
AM
Regional workout hspu/front squat/burpees
I got through 7 of the burpees in the round of 15! Last year I think I got 8 or 10 hspu in to the 15's. I finished the 21 strict hspu in 6:30 which was about 2-3 minutes faster than at regionals last year. Front squats I was worried I wouldn't be as strong at but I felt fine! I did 12/9 and then 8/7 on the 15's burpees were slow and steady. I have about 90s left after the 15 hspu to do the fs and burpees. May have been able to go a little further in a competition setting. But I felt good. Sad thing is I compared my new score against my old one in the regional standings and it would of only moved me up like 4 places :( I thought surely all the extra work would of gotten me up higher but nope, so I'm happy with the improvement but still know i need to keep working hard at these.
PM
60 min z1 aerobic + mobility
10min bike
10min row
5 min run
10min bike
10 min row
5 min run
and then did some mobility afterwards. I didn't run 10 minutes because it would of felt harder than Z1 my legs just start burning so quick when i run.
Friday, May 15, 2015
5/15
15-May
AM
AM
Earlllly morning session! Started at 7 once I finished coaching the 5:45 class. Wasn't sure how well I'd do but I felt better than expected. Just haven't trained that early in a while.
A. Strict muscle ups; 20 for time
9:53!! Kept it to 1 every :30 had to take an extra :10 before the 18th one but I was happy with that time.
B. Ring thing tech work on back roll to support, front roll to
support, etc - 10-15 min
+
5 sets:
15 CTB pull ups
10 hspu (kipping)
10 box jumps 20" (Step down)
rest 90 seconds bw sets
2:17 6/5/4 on ctb hspu ub
2:07 same as above
1:58 same as above
1:51 same as above
1:40 ctb 8/7 hspu ub
Felt good on these ctb and hspu felt good. Pretty tired by the end, arms just worn out.
Thursday, May 14, 2015
5/14 Karen PR!
14-May
A. Squat snatch; 1 rep on the 30 sec for 20 reps @63-73% 1rm
A. Squat snatch; 1 rep on the 30 sec for 20 reps @63-73% 1rm
These all felt great did 100-105-110-115 5 reps at each
Last 3 reps- http://youtu.be/maAzTX7kQGs
B. DB lateral lunges @2111; 10 reps x5; rest 1 min bw sides
15# for first 3 sets then 20# last 2 sets
These were fine, just burned
C. Goblet hold beginner shrimp squats; accumulate 16 slow controlled
reps per leg
These felt good today, used a 35# kb.
+
"karen"
6:13 PR!!
30/20/10/10/10/10/10/10/12/13/15
It was tough but it's the best I felt doing it, I felt strong and in control. If I can get one more bigger set in there and rest 1sec less bw sets then I can get 6:00 I think. Pumped about this though! It's a :4 all time PR but a huge post surgery PR!
Wednesday, May 13, 2015
5/12
12-May
AM
A. Snatch grip RDL; 6-8x4; rest 90 sec
+
4 rounds for time:
Run 400m
50 unbroken double unders
+
mobility work 15-20 min (hips/ankles/calves)
PM
A. Strict deficit hspu (2-4"); accumulate 15 reps
B. Support hold on rings in external rotation; amsap x5; rest 90 seconds
AM
A. Snatch grip RDL; 6-8x4; rest 90 sec
These felt tough, did 8 reps each time
B. HAng power snatch; 8 on the min for 8 min @55#
These felt great and easy! And fun!
Set 4- https://youtu.be/DdWyK5Inl6A
+
4 rounds for time:
Run 400m
50 unbroken double unders
15:32
Not bad, rounds 1&3 I got ub first try, round 2 I tripped at 37 so I rested :20-:30 then did 50ub round 4 I got to 41 and tripped so I rested :30 then got 50 ub. My jumpers were gone round 4 after about 25 du I wasn't springy any longer ha. My runs got slow, it felt good to do this I can tell I'm not where I was with a workout like this though. I had fun with it.
+
mobility work 15-20 min (hips/ankles/calves)
PM
A. Strict deficit hspu (2-4"); accumulate 15 reps
Did these at about 2.5" deficit. Felt fine just had to rest a bit between reps
B. Support hold on rings in external rotation; amsap x5; rest 90 seconds
These felt great, I feel I'm getting much better at them.
C. Backward weighted (dragging a weight with a harness) crawl; 30
seconds continuous x5; rest as needed
+
30 seconds max burpees
rest 1 min
x6
:15 :15 :15 :20 :15
C. Backward weighted (dragging a weight with a harness) crawl; 30
seconds continuous x5; rest as needed
These were hard! I put a 25# on the little sled quickly took that off and put a 15# then by the end I took that off because my crawls weren't continuous for :30
+
30 seconds max burpees
rest 1 min
x6
Oh man! This hurt by the end! My arms.
16-15-15-14-13-13.5 I tried for 14 on the last one but didn't make it in the time frame.
Monday, May 11, 2015
5/11
AM
A. Squat snatch; build to a tough single
155 again - missed 160 again...
B. Squat snatch; 20 reps for time 77% of A
Felt like i did well on this. 3:29 @120# these felt sharp after the first 2.
https://youtu.be/JtCw7xUAEus
C. Rear foot elevated split squats @22x1; 8-10x5; rest 1 min bw legs
These were tough today for some reason. 35# KB in each hand, 8 reps each set.
+
airdyne 15 min easy
PM
A. Legless rope climbs; 1 rep on the min for 12 min (slow the pace if
needed off of EMOM)
I did it! I didn't need to take extra rest. This is faster than my pace last year for the regional workout.
+
20 min amrap:
Row 350m
10 CTB pull ups
5 strict hspu
Completed 5 rounds + 150m.
Split CTB up to 4/3/3 each round and strict hspu were 2/1/1/1 except the first 2 rounds were 2/2/1
Felt pretty good. Didn't kip big because I didn't want to push the shoulder.
A. Squat snatch; build to a tough single
155 again - missed 160 again...
B. Squat snatch; 20 reps for time 77% of A
Felt like i did well on this. 3:29 @120# these felt sharp after the first 2.
https://youtu.be/JtCw7xUAEus
C. Rear foot elevated split squats @22x1; 8-10x5; rest 1 min bw legs
These were tough today for some reason. 35# KB in each hand, 8 reps each set.
+
airdyne 15 min easy
PM
A. Legless rope climbs; 1 rep on the min for 12 min (slow the pace if
needed off of EMOM)
I did it! I didn't need to take extra rest. This is faster than my pace last year for the regional workout.
+
20 min amrap:
Row 350m
10 CTB pull ups
5 strict hspu
Completed 5 rounds + 150m.
Split CTB up to 4/3/3 each round and strict hspu were 2/1/1/1 except the first 2 rounds were 2/2/1
Felt pretty good. Didn't kip big because I didn't want to push the shoulder.
Saturday, May 9, 2015
5/9
I felt like I had a pretty solid training week. I felt good today. Upper body is a little sore along with lower body but I think I'll feel great come Monday!
AM
A. Clean grip deadlift @41x1; 4-5x3; rest 2 min
These are tough with clean grip and at that tempo. Surprised me a little
B. Single leg RDL; 6-8x4; rest 1 min bw legs
Completed these with 35# kb in each hand. Did 4 sets at 8 reps and 1 at 6reps.
C1. Good mornings @22x1; 8-10x3; rest 1 min
C2. Weighted back extensions; 10-12x3; rest 1 min
C3. Barbell hip thrusters; 12-15x3; rest 1 min
All of C1 C2 C3 were good, used 75# on good mornings, 15# on back extensions and 65# on barbell hip thrusters. My butt and hamstrings were burning pretty bad by the end.
+
Row sprint 10 seconds @100%
rest 50 seconds
x6
Row sprint 10 seconds @100%
rest 50 seconds
x6
Fun! Around 60m for all, the last one I hit 1:23 on! Finally feel like I'm getting some power back!
I actually had 2 good attempts the rest weren't.
B. PLanche leans; 20 seconds x5; rest 90 sec
These were good, trying to lean more and get hands closer to hips.
C. Side plank on hand; 20 seconds x5; rest 40 sec bw sides
These were fine.
D. 100 push press for time 75#
So mike decided to count for me and thought I was doing 75 and I was just listening to him while going so at 75 I stopped walked to cut off the camera and realized it was 100 so went back and did the last 25 I only wasted like :20 but I started pushing at the end to get 75 done lol.
I did 15-10-10-8-7-6-6-6-6 then 5-5-5-5-5
Shoulders just burned after about 40.
+
shoulder mobility 15-20 min
Tried really stretching out my lats and opening up my chest.
Friday, May 8, 2015
5/7-5/8
7-May
A. Squat snatch; 1 rep on the 30 sec for 20 reps @60-70% 1rm
Felt great on these! I did 95-100-105-105
B. DB lateral lunges @2111; 10 reps x4; rest 1 min bw sides
I used 15# db for these, def sore from them today.
C. Goblet hold beginner shrimp squats; accumulate 15 slow controlledreps per leg
Used light weight, knees were a little tender today.
+
15-15-15
thrusters 65#
30-30-30
Row calories
60-60-60
wall balls
20:40 - this was tough but not terrible. I can tell im getting way more comfortable with wall balls and thrusters.
I did thrusters unbroken until the last round I did 8/7
Wall Balls - set 1 15/15/10/10/5/5 set 2 & 3- 10/10/10/10/10/10
The row took me 2:00 the first round and about 2:10ish after that
8-May
AM
A. Strict muscle ups; 15 for time
7:32 I did 1 every :30 until after 8 I took an extra :30
B. Ring thing tech work on back roll to support, front roll tosupport, etc - 10-15 min
Forward Roll - https://youtu.be/l-9F0izDT_w
Backward Roll - https://youtu.be/miP1_JbDcNw
This was fun, I did forward roll to support and front rolls, videos below. I then attempted a forward roll on the rings and wasn't close haha. Half you body weight makes a difference :) at least at my weight. But i think the more i do them the better I'll get.
Justin made a good point when I finished saying i should get a weight vest i can wear with it to slowly add weight so its not such a huge jump from 50% to 100% especially since I'm not a little girl :)
C. Strict CTB pull ups; 2-3 reps x10-15 sets; rest as needed
Did 11 sets. Mixing in sets of 2 and 3. Felt strong on these.
D. Ring pull to inverted; 5 reps x5; rest 90 sec
These were tough, tried to slowly lower myself.
E. Psuedo planche push ups with hover @41x1; 5 reps x5; rest 90 sec
These were touch too but felt great!
PM
100 burpee box jump overs for time 20"
11:29! whew :) that mixed with a bunch of humidity was great...my arms didn't get tired at all it was just my legs that got tired and I got a little winded. I did 10 the first minute and went between 8&9 the rest of the time until the end I did like 11 or so the last minute.
+
30 min mobility work
Stretched the shoulders and quads out. Legs are kinda sore today but nothing crazy.
A. Squat snatch; 1 rep on the 30 sec for 20 reps @60-70% 1rm
Felt great on these! I did 95-100-105-105
B. DB lateral lunges @2111; 10 reps x4; rest 1 min bw sides
I used 15# db for these, def sore from them today.
C. Goblet hold beginner shrimp squats; accumulate 15 slow controlledreps per leg
Used light weight, knees were a little tender today.
+
15-15-15
thrusters 65#
30-30-30
Row calories
60-60-60
wall balls
20:40 - this was tough but not terrible. I can tell im getting way more comfortable with wall balls and thrusters.
I did thrusters unbroken until the last round I did 8/7
Wall Balls - set 1 15/15/10/10/5/5 set 2 & 3- 10/10/10/10/10/10
The row took me 2:00 the first round and about 2:10ish after that
8-May
AM
A. Strict muscle ups; 15 for time
7:32 I did 1 every :30 until after 8 I took an extra :30
B. Ring thing tech work on back roll to support, front roll tosupport, etc - 10-15 min
Forward Roll - https://youtu.be/l-9F0izDT_w
Backward Roll - https://youtu.be/miP1_JbDcNw
This was fun, I did forward roll to support and front rolls, videos below. I then attempted a forward roll on the rings and wasn't close haha. Half you body weight makes a difference :) at least at my weight. But i think the more i do them the better I'll get.
Justin made a good point when I finished saying i should get a weight vest i can wear with it to slowly add weight so its not such a huge jump from 50% to 100% especially since I'm not a little girl :)
C. Strict CTB pull ups; 2-3 reps x10-15 sets; rest as needed
Did 11 sets. Mixing in sets of 2 and 3. Felt strong on these.
D. Ring pull to inverted; 5 reps x5; rest 90 sec
These were tough, tried to slowly lower myself.
E. Psuedo planche push ups with hover @41x1; 5 reps x5; rest 90 sec
These were touch too but felt great!
PM
100 burpee box jump overs for time 20"
11:29! whew :) that mixed with a bunch of humidity was great...my arms didn't get tired at all it was just my legs that got tired and I got a little winded. I did 10 the first minute and went between 8&9 the rest of the time until the end I did like 11 or so the last minute.
+
30 min mobility work
Stretched the shoulders and quads out. Legs are kinda sore today but nothing crazy.
Tuesday, May 5, 2015
5/4 - 5/5
4-May
AM
A. Squat snatch; build to a tough single
AM
A. Squat snatch; build to a tough single
Built to 150, I was super sore today, triceps were sore and legs were just tired. Didn’t feel super strong so was happy to hit 150. Jumped and tried 160 just for the heck of it but didn’t get it.
https://youtu.be/tjG576KePeQ
I think I was on my toes a bit, i just didn’t feel sharp like it did Saturday.
B. OHS; 5x5; rest 2 min @22x1
115, 115, 125, 135, 135
These got heavy on my shoulders. Keeping the tempo didn’t make my legs super tired but my shoulders got tired.
C. Jerk grip OH walking lunges; 20 steps x3; rest 2 min
85# for all sets, these burned.
D. Rear foot elevated split squat jumps; 3-4x4; rest 1 min bw legs
These were good, I didn’t use weight, wasn’t sure if i was supposed to but I felt the burn either way ha.
E. Barbell hip thrusts; 12-15x3; rest 2 min
Did all sets of these with 65#. I think i’m on my way to having buns of steel!
PM
A. Legless rope climbs - 5 for time
https://youtu.be/4F8WSZNJD_4
FUN! I did 6 in 3:17ish I think somewhere around 3:30 or less.
They felt great and can’t wait to do more :)
+
21-15-9
CTB pull up
burpees
TTB
row cals
13:47, this was tough, well the 21’s were tough ha.
CTB - 12/7/2 - 6/5/4 5/4
TTB - 12/9 - 8/7 - 5/4
Cals - for the 21 and 15 i was in the 900 cal/hr range then the 9s i was in the 1000’s.
Shoulder was ok, if i kipped to big i felt the pinch so I kept the kips tighter and didn’t push the sets too much.
5-May
A. Hang power clean; build to a tough sinlge
185#, I probably have 190 in me but legs went a little wide on 185 so I called it. 180 was solid.
180 - https://youtu.be/lEQHLvkH3-M
185 - https://youtu.be/-u88eXoFSSg
+
For time:
100 DB power snatch 60# (alt'ing)
100 double unders
100 cals airdyne
22:30
100DB snatch took 12:30, these got tiring! legs and back were smoked. 60# is a lot different than 50# ha. I had the first 25 done in 2:30 but then fell off, couldn’t hold that pace.
100 DU I did in 3 sets. Took around 1:3ish, i did 15 tripped, 60 more to get to 75 then tripped and then did 25 more. Felt way more comfortable and relaxed with these.
100 cals, started off pretty slow, had 25 done in 2 min then my monitor crapped out on me so i went for another 5:30 minutes I figured I should at least get 100 in 7:30, I went harder with 1:30 to go and then went as hard as I could the last 30. Didn’t have much left, legs were burning from the snatches.
Man my triceps and traps are sore!
Sunday, May 3, 2015
5/2 fun day!
2-May
AM
A. Clean pulls; 2, 2, 1, 1; rest 2 min
AM
A. Clean pulls; 2, 2, 1, 1; rest 2 min
195, 205, 215, 215
215- https://youtu.be/47P4vg64UyM
these felt good, just felt heavy ha.
B. Power snatch; build to a max
150#! PR by 5 or 10# I think 5# though.
I hit 125, 135, 140, 145 and when I hit 145 i did the splits bad, so i went back down to 125 and made my self focus on dropping fast and not do the splits. So then i hit 125, 135, 145 and then hit 150. 145 Felt sooooo good the second time, it was by far my prettiest. So i kinda did a little wave loading i guess while going for my max, but I didn’t want to hurt my knee and wanted to hit it with out splitting, I slightly split on my 150 but not bad but I called it there.
145 - https://youtu.be/ldy8jy6HfnU
150 - https://youtu.be/fU092jcKOu8
+
For time:
row 2k
30 hang power clean 145#
12:36
Pretty fun! Did this with Bre so it gave me some company.
Rowed about 8:35 then did 6-5-5-5-5-4 on the cleans.
I surprised my self a little and maybe could go a little faster on the cleans. The last 5-4 were tough.
PM
A1. Strict hspu; amrap in 45 sec x6; rest 45 sec
PM
A1. Strict hspu; amrap in 45 sec x6; rest 45 sec
6-6-5-4-4-3
Felt pretty good at the beginning, slowly feeling stronger with these but still died at the end. ha
Set 2 - https://youtu.be/E08LN9Y-o3M
A2. Kipping hspu; amrap in 1:15 x6; rest 3 min
Kipping wasn’t great today, below is a video of set 2. 18-16-16-10-15-17
My elbow acted up on set 4 so I stopped, its weird when I get fatigued and if my hands are slightly out of position i guess it lights up but i can move my hands and then it doesn’t bother me.
Set 2 - https://youtu.be/i2Wm9ftSqfI
B. Close grip bench press; 5x5; rest 2 min
105-115-120-125-130
C. DB tate press; 12-15x5; rest 90 sec
Did these with 10# db.
D. L-sit; accumualte 3 min AFAP
took me 18 minutes, ha. I did these in sets of :10 and :5. They felt the best they ever have and I felt i was actually holding a legit L-sit but just took a while.
https://youtu.be/qHL_9_wi-sc
Friday, May 1, 2015
4/30
30-Apr
A. Squat snatch; 8 singles @80% 1rm; rest 90 sec
A. Squat snatch; 8 singles @80% 1rm; rest 90 sec
These felt great! I widened my grip like a half inch and it didn't bother my shoulder one bit and didn't catch any forward today. Felt light too!
B1. Single Deck squats; 6 reps/side x5; rest 1 min
Made progress with these! I can at least almost do them now on my right leg. I just had to use my hand a little to balance or let my other foot tap the ground as i came up. I assume that's ok for now until I can do them with no help?
B2. Cyclist squats @3030; 6-8x5; rest 1 min
These burned the quads!! 85# for all sets.
+
10 thrusters 95#
30 unbroken wall balls
row 500m @moderate aerobic pace
rest 90 sec
x5 sets
Well you saw how these ended ha.
4:03, 4:37, 4:30, 4:30, 4:31
I did thrusters and wb unbroken, but had to rest a bit before wall balls so I could do those unbroken. It was usually the last 3 thrusters that were a grind but I didn't want to break with only 3 left. During the last 15 wall balls of sets 2-5 is where I had crazy convos with my self haha. Thrusters are feeling better though!
Set 1
Set 5 - https://youtu.be/_UyHpYvbgp8
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