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. 

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

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.

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

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. 

3/4

4-Mar
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.

http://youtu.be/zUSfxaFYh2s

+
For time:
20 thrusters 95#
30 calories assault bike

2:56

http://youtu.be/tWGYgSO-Tfw

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. 

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