masters movements

Nick,

Let me know what you think -

First two are pullups.  Second set are better but if the first meet standarad they are easier.

https://www.youtube.com/watch?v=1gV8SiLSABg

https://www.youtube.com/watch?v=-HjEkQF5EgM


here are the K2E and Plate burpees.  I think the K2E are fine but don't think the plate burpees are legit.

https://www.youtube.com/watch?v=cvg8i4u2N7g

https://www.youtube.com/watch?v=e_a24uIrzIE

Many thanks, Brother.  Good seeing you last night.

5/20

Nick - I left you a vm about continuing individual training.  You know I think you are solid coach and I am considerably stronger than I was when I started but I value the community of working out with others so much that I don't think I want to continue.  I readily admit that there remains a remote possibility I could make it to the Games but competing daily on Wodify brings me a lot of pleasure and I think I prefer it as a way forward at this time.  Being part of the fitness challenge has underscored how much I enjoy the give and take of regular competition.

So, move me back to regular gym membership starting June 1.  I hope you don't hold this against me because I think you are fine coach and a great human being.  I wish there were more people like you. I am a proud member of Crossfit Reignited.  And I hope to be in Carson one day pulling for you!

Having said all this, I did PR my power clean at 175.  Looked good doing it, too.  I got three rounds on that 20min AMRAP of 10 strict pus, 10 hspus and 10 GHDs.  The pullups got me honestly.

5/19 Tuesday

19-May - forgot my video cam!

A. Split jerk; 5 singles @91% 1rm; rest 90 seconds  I did 160.  Worked from full grip to finertip jerks, which requires a little more speed.  Got all 5 okay.

B. Push press; 2, 2, 1, 1; rest 2 min  135/140/150/160.  PR!  I worked on making sure I had not knee flex at the catch.  The last one had some press out in it but it wasn't that hard.  I think I have 170 in me.

ROWED 500m - 1:41.  New pr!  I averaged 1:37 through 250 and started dropping seconds each 25 meters.   Was at 1:45 by the end.  Shit got real.

+

10 sets:

prowler push 50m (same load as last week) - I couldn't finish this unbroken last week so I dropped down and did it right.  4 X 50lbs, 6 X 60 pounds.  don't laugh at my weights but if you are going to do it correctly you have to start somewhere.

rest 3 min

(rest 5 min bw sets 5/6)

I am going to do Thursdays workout tomorrow and then take Thursday off since I missed yesterday.

05/16 saturday

Due to some family demands I didn't get the squats in yesterday so I started with them.  I did the heaviest squat snatch with okay form I could - got 105.  That is better than I have ever done, but now that I am beginning to lock out some, I have to get a bigger chest and spread the bar.  This should allow me to get into the hole a little better. I have made progress but I have some work left to do.

https://www.youtube.com/watch?v=Mf9SD-6sa0o

I then did 12 snatches at 85.  Again, better than in the past but I now must focus on receiving it lower and sitting in the hole.  I did get lockout on some of these and worked on pressing my shoulders out.  If I can do this most of the time I need to work on my hips and foot problems.

https://www.youtube.com/watch?v=_z9paLS-BkE

I then moved to the hspus.  50 strict.  I did about 5 and felt my trap muscle on my right side hink up.   I had been squeezing them tight during all those snatches.  I thought the best thing to do was stop.

I did the 30 second ring holds and 60sec chin over bar holds, three rounds each and called it a day.

I hope to come back Monday but will likely get back to late to workout.  I will just pick up Tuesdays workout and go from there unless I hear otherwise.

05/14 thursday

Power cleans 1.1.1 X5 @ 155lbs.  Worked on form  Sets got better as I went along.

https://www.youtube.com/watch?v=uAbO4UKJzoQ


Deadlifts - 7 EMOM X 7 @  205.  all good.  slowed down from 12 seconds to 16 over the 7 sets.  worked on getting more leg bend.

https://www.youtube.com/watch?v=LLdF24FHIHc


30 power snatches @ 65lbs X 2.  Sets were 1:36 and 1:30.  Both unbroken.  Just found the pace and stayed there.  Not awful but I was ready for the sets to end.

30 unbroken DUs/ 45 sec FLR.  I got the first 30 then missed twice, got one, got another, missed once then got the 4th unbroken.  FLRs need work on form.

https://www.youtube.com/watch?v=BA6UG-6zaN8

https://www.youtube.com/watch?v=mCBox4YavjQ&feature=youtu.be

05/12 going overhead

10 split jerks.  Form is improving.  Still a little wobbly but a few actually looked okay.  87% is 152 lbs.  I did first three at 145, next four at 150, last three at 155.  I need to start looking straight ahead and making sure I lock out.

https://www.youtube.com/watch?v=GRi_Vrs4FHE

Push presses 3, 3, 2, 2.  I did 135/135/145/145.  Weight was fine.  I was trying to get the form right.  I think I had one push jerk now that I look at the video.  Again, neutral head position needed to get my head through properly.

https://www.youtube.com/watch?v=eeUkerQ8g7c

8 prowler pushes 50m.  This was hard.  I used 90 pounds, which I know is light but that second half of each push was a killer.  I only make it unbroken on the first three.  Maybe I need to work on my technique or something cause it is gassing me.

Just FYI - when I woke up I knew I had worked out pretty hard yesterday.  Not overly sore but sore and tired.  I was please with all I did today given how I felt.   I don't think today was overly taxing.  About right after Monday.

5/11, or the day Scott PR'ed his squat clean!

This was a rude welcome back from three days of golf and, well, overindulgence.

I started off with the fitness challenge wod.  I got 56.  On a better day I should have made it to 62-64. But reality is a bitch, so there you go.

I went up pretty quickly on the squat clean because it was going to be a long workout.  I did 135, 155, 175, 185, 195, then tried 200.  No doubt about it, I got psyched out over the milestone number.  The video starts at 175 I think.  Anyway, I hit 195 no problem and should get 200 sometime soon.  I do need to work on my knee placement (too narrow). Previous PR was 190.  I bruised my left butt check on one of those misses but I will use the heating pad and hit the fish oil hard.

https://www.youtube.com/watch?v=p7q892ikkSM

Did the 2EMOM for 10 min of 155 squat cleans.  That was fun!  It got hard toward the end, but who doesn't like hard sometime?  It helped to have JS with me, so thanks for letting him hit it.

The front squats were fine.  I did 115, 165, then settled on 135, 135, 135.  They got better each time.

https://www.youtube.com/watch?v=0i8wbpbMyaM

Went home and did the thrusters and BF burpees.  Holy cow was that hard.  My legs feel pretty dead right now.  The shoulder part of the thrusters was fine but those squats were no joke.  I did the burpees at a steady, not fast pace.  set scheme was 6-12-18-12-6.

Nice to be training again.

5/6

REMINDER - I am leaving tomorrow for a golf weekend and won't be back til Sunday.  I will not be doing any workouts those four days and will do the fitness challenge on Monday.

Did the shoulder press at tempo.  7 reps on all sets except the heavy one.  75/85/95/115/75

DB shoulder press - 8 reps at 40lbs each side.  I should have done 45, maybe 50 but they were taken.
DB Windmill - I really struggled with this one.  Shoulder mobility was very limiting.  I did 8 lbs and the form wasn't good.  3 rounds

Farmers walk - 100lb + 13lb each side, total is 226.  If you get the ligher weight positioned correctly (Not on your knuckles) you could easily do 170 per side.  If I did it again I would probably use 100+28 each side.

Glad to see you back.  Honestly, without you the vibe in the gym is not as positive.  Not negative but you convey such a "can do, let's have fun with it" attitude it is difficult to replace.

You were missed.

5-1 ps

I didn't bend over during recovery one frickin time!  Stood tall, brother!

5/1

Just to let you know, 55 years ago today I danced around the Maypole in a festival.   Highlight of my early life. 

Today's wod, I got just under 4 rounds rx+, 106 and 102.  12 rounds running.  Felt fine with the movements.  All legit. I hadn't run in a while which I probably need to do a little more of.  Not distance but 100-200 meter stuff.  220 total.  Decent work.  

I lost 3.6 lbs.  I probably need to lose another 3. 

MQ3 highlights

I edited out the rowing and some parts of the other parts but you get the gist.

https://www.youtube.com/watch?v=VEZ6cIXXtqE

MQ 3 2015

Nick,

That video is too long for me to upload!   It keeps getting rejected from YouTube.  I can show it to you tomorrow if you like.,  Time was 20:33

I may do #1 again if it makes any difference but I doubt it will.

4/22

easy day - warmed up and mobilized for 30 mintes.

Did:

6 sets of 25 DUs with 30 seconds rest in between

Worked on HSPUs.  Did 5 sets of 5 with various hand placements and risers.  I think 2 15lb plates is my standard but we can measure

Worked on bar MUs.  I might get a few in competition.  I am very close but no luck.  Attempted 10

4 sets of 10 OHS with 65 lbs.

rowed 1000m at 2:05 pace.

Mobilized 20 minutes.

I am as ready as I am gonna be.  It will just depend on the WODs.

I saw Maria playing with your new floor scrubber.  Very cool!

4/20

7 reps of CTB, PP at 115, DL 185, 20 WB (14 to 10 ft). Rest 1 min between with 3 Mins at end. X 5

Everything unbroken.  Ctb had nice even pace on most sets.  Never had to reset.  PP were weakest part.  Unbroken but they got push- jerky late in sets 3-5.  DL and WBs like butter. 

Nice workout to finish the MQ prep on. 

After Qualifier I think I need more work putting things over my head 

Hey if you go to Disney ESPN zone that's  where I did the disneychallenge 

4/18

I got to the gym and I was still a little sore and tired.   I think it takes me a few days to get over a four day business trip.  Anyway, I maxed my clean - 190.  A New PR!!!  That women's bar is making a huge difference in my lifts.  I only tried 195 once and had it plenty high but a little too far out in front.  I think it is in my near future.    This would have placed me 34th last year.  I caught that 190 deep in the hole and way back - it almost pushed me over backwards.  It was a great lift.

Did Amanda.  CTB like butter but I struggled to get low enough on my squat snatches.  I think I got low enough but most snatches were power and then an OHS.  This was an approved way of doing it last year.    I wish I had a video but I left my camera at home.  Sorry!  Time was 9:06, which would have been 60th last year.  I didn't push it and I did singles on the snatches.  CTB were 5/4, 4/3 and 5. I think I could get below 8 mins if I were fresh.  My shoulders and back were tender so I took it easy and called it a day.  

If you want me to I can do some on Monday in addition to my scheduled workout.  Rest day tomorrow.

4/16 - Thursday

I didn't expect it to be a great workout since I had been out of town, eating the wrong kinds of foods (despite trying to eat healthy), drinking and getting to bed at 1am last night.

So I took a good while to warm up and went slowly.  I started out with the women's bar and decided to stay with hit while working up to a heavy squat snatch.  I was receiving it low in the hole with arms locked.  I think my previous max for good form was 95.  I hit 105 today and actually snatched 110 but could not receive it in the hole so I stopped at that.  A 10 lb PR based on perfect form!

I stayed with the women's bar for the squat cleans - AMRAP 10 @ 175#, which is 95% of my max.  I got 12 and missed two.   One miss was due to getting the bar too far back on my clavicle (crunking my right hand) and the other was just a poor pull.  This was so much better than I thought it would be.   This was new territory for me so if I do it again I expect I could get something like 17 or 18.  20 would be optimal.  by the way, this is the most cleans at 175 I have ever done at one time by a long shot.

I then tried 190 (a PR) and pulled so hard that I hit the underside of my chin.  I was startled and dropped the bar but I had the pull with no problem.  Women's bar for me from now on!

Finished with sets of 5 unbroken CTB in 5 minutes.  Got 8, for a total of 40.  The funny thing about these is that the 4th rep always seemed to be a little weaker than any other.  I must be losing my momentum somehow.  I will work on that.

I was supposed to do a swim but given my travel and the weather I bailed on it.  Not to say I won't do it in the future.

What I thought would be a lackluster day turned out to be stellar.

4/14&4/15

Tuesday run 30secs@85%, 30@50%. X 20

No problems. 

Wednesday- 20 FS- used50lb Dumbbells     

No pull-up bar so I did 10 hspus. Used 2 towels as a base.  20 burpees. 20 alt snatch with 40 lb Dumbbells. 

This was not easy. I had two beers last night, the room was small and crowded and my lower back was tender. Recipe for a tough day.  Got through three rounds plus squats.  Count it all joy when facing trials of many kinds....

4/11

Felt sick sore after yesterday!  Did the front squats @135,155,175,195,225

Then 50-40-30-20-10wallballs/ DUS.  WB unbroken. DUs unbroken except the 50s. Tried 5 times and got 43,38,40,26,39. Added back extensions and called it a day

4/10

Bench 5x5-  155,55,160,160,165. Okay but probably needed more bench specific warmup

Weighted push-ups/ bent over row. Pus were 35,45,50 (6 only), 45 lbs. bent over rows were 95/95/145/145

Did two rounds of the burpee run combo.  Left shoulder was on fire to start but okay at end. 

4/8

Heavy single power snatch 130. PR!!!! Best before was 128

30 power cleans @135- 3:50. Did 9 first minute, 8 next, then 7 and 6.  Just a little too heavy for touch and go. All singles. Okay but I am shooting for 3 minutes.  It is a real gasser

20 min AD - calories- 175. My tris and scaps were burning by the end

4/6

I had to do the workout a little out of order due to class activities.  

Strict press -145 PR

 Wod 500 row 12 DL at Bw (180) and 21 BJs at 20". Time 11:54. Total row time was a 1:56 average.  Dls were tough. Legs felt heavy. I did 12 then 8/4 and 6/6. BJs were jump up step down. I think I am still faster stepping up but am working on it. 

DL - 3@ 305, 2@330, 1@  365. Recent PR. Best ever was 385.  Still had some in the tank.  Might have gotten 375

4/4 Saturday

While the workout was a tough snatch squat I had just done this yesterday. So I did a tough OHS -got 128 (58kg). PR. 

After all the snatching yesterday arms felt a little tired so the 6-5-4-3-2-1 OHS at 85 were tough.  Not sure about depth in all cases. Mostly singles.  CTBs were like butter. All unbroken 

3 rds of 15 OHS at 65 and 15 pull-ups. Time 4:38. First round unbroken. Second was 9/6 and 11/5.  Third round was 5/5/5 and 8/7. Shoulders were very tired toward the end. 

It wasn't a good day or bad day. Just one you had to push through

4/3

Muscle up skills 20 min.  Getting closer

Squat snatch tough single. Hit 122 - or for squat. Old PR-115. Best snatch ever competition grade as well

20 AMRAP - 185- 5bs,3dips,3ctb, 5snatches90, 3burpeesbj. 7 rounds plus bs. Back squats began to get heavy, lost dips after three rounds. Had to go singles.  Everything else fine 

Tuesday 3/31 & Wednesday 4/1

4 10 min AMRAP 

Row 500/ 50 du's- 3 rds

Row 500/15 bj 24"- 3 rds + 240 m

Row 500/10 TTB- 3rds +250

AD 10 min. Kept over 300 watts

I was still a little sore!  

Wednesday- ran 10 mins, shoulder feeling stiff so I did the 4 EMOM 95 CJ x 10. Alternated legs.  Like butter

Did heavy power clean/ jerk. Shoulder not quite right so I stopped at 155

4 rounds 10 DL @225, 10 bf burpees.  This was easy!  I wore my weightlifting shoes and did the one hop over the bar. Times on DL were 24,21,19,19. Burpees were 34,29,30,28 secs

3/30

Squat clean- 175.  Felt stiff from 15.5. Felt strong but had no speed

Front squat 5x5 @175 then 7CTB. Most CTB were at good pace-14 seconds.  Lost rhythm on one and took 18 secs

Thrusters 15@65 x5. No problem. Found really good grip position. Ring dips 20x 4.  Took 1:42, 1:23, 1:36, 1:30 did first 5-7, then sets of 3 and 2.  Challenging for me

Felt good at the end 

15.5

here is the video.  http://youtu.be/-tG88sTm6pM

My critique on the row is that it is okay but my head bobs at the extension and I think if I kept it back I would get a slightly longer pull and faster time. Thrusters are fine but I probably could go faster.  I spent a lot of time looking at that bar!  I was reasonably mentally tough since it has taken a while to get over the shakes but looking at the video I sure think I could have gotten a better time.  Having said that, it is a legit time for my group.

3/25

Ain't gonna lie.  Woke up stiff.  Mostly legs, a little back.  Weighed 178

Mobilized 30 minutes, then

Squat Clean X 3 @82% = 152  Like butter once I got warmed up

8 TTB AFAP X6  ranged from 14 to 17 seconds.  Got the bounce going in most sets and got 3-5 each time.  Getting closer but I loose the rhythm easily.

15 AD = 30 seconds @85, 30 secs @50 .  MAJOR BREAKTHROUGH.  I raised the set to 7 holes showing and kept pretty much in the 400s for the first 10 rounds.  Also kept my elbows in for more power on the pull/push.  Got a little tired at the end and dipped into the 300s toward the end.  Proper seat height is more important than you might think.  I won't say I love the AD but at least I can do it now.  

3/24

Correction- I gace only lost 4 lbs.  must have gained 2 back. 

DL 3x3-  275,285,305.  Like butter 

Romanian DL- 155, 185, 185. Worked on hamstrings 

5rds 12 DL 12 BJ 12 cals - 2:09, 2:04, 2:14, rested 3 mins between 3rd and 4th sets waiting on Cat. 2:10, 2:16.  Dls easy, found some rhythm on BJs, ad okay.  Kept above 300 for a while but faded toward the end. Getting better

3/23 Wod 15.4 attempt 2

72 - not happy.  Had a 79 on Friday.  I tried to get more leg into it and think I just got out of sync.

I'll never forget in 2011 when I finished 42nd, there was a WOD with shoulder to overhead with 95 - 12.3 .  It was BJs, PPs and TTB.  I think I finished about 50 places worse than any other event that year.  I won't say it cost me a trip to the Games but it didn't help my chances.

Something else to work on.

3/19

Squat snatches 2 emom x 7. 65 lbs.  worked on receiving lower with arms locked.  Some success

CTB. 5 each 30 secs for 8 sets.  Got the first six sets but couldn't get chest to bar on all 5 in last two sets.  Total was 37.  Most CTBs I have ever done

10 thrusters at 65, rest min, 10 TTB.  Thrusters easy.  TTB were 20, 22, 19.  Got a few with perfect form ( no swinging) on last set.  SoMe progress here

3/17

Power snatch 1 1 1 1 1x 5 - 85 lbs.  good lifts. Worked on arm extension. 

Power jerk/ snatch jerk combo.  X5. 135.  All good.  Could go lower on power jerk

5 rounds of 16 alt snatch, 10 bf burpees, 10 bj 24", 10 cals ski erg.  3:04, 3:16, 3:20, 3:09, 3:16. Need to be tougher on burpees.  Everything else okay.  Split snatch on right front leg a little odd.  Rowed 6 min between rounds.  Average 2:30 pace, 1200m per round

3/11 addendum

Hey - forgot about the banded muscle ups.  That went "okay"  I got 3, 3, 2 and 2.  Took me a while to get the hang of it.  I settled on the blue band.  Red not enough support, green too easy.  I will need to do these a few more times to get comfortable in it.  I finished up with 4 negative muscle ups to make up for the misses.

3/11

5 thrusters@80%- 115. Like butter

3x3 back squats- 215 (assumed 80%). Like butter.  Nice depth

wod- 350row (mostly kept under 1:50 but crept over at the end- trying to keep the pulls smooth and long). 20 wb's at 30lbs.  Went to 20 in last round.  Just couldn't catch slippery ball. Around 1 min each.  20 cals on erg. Between 1:15 and 1:20. Total times were 3:10, 3:24, 3:00

3/10

I was feeling a little beat up so I mobilized, then rowed 15 minutes to start.  Mostly around 2:30.  Then I got out that yoke and pushed it around.  I ended up using 270 + sled = 380 lbs.  You need a lot of weight on the back to make it work.  Toward the end of the 10th push I was only getting about 10 feet.

I then did the AD (5 secs @100% EMOM 15).  Got up to over 1000 watts but I didn't have my glasses on so I am not sure of the exact amount.  don't think I got to 1100.

Mobilizing at home this afternoon for 30 minutes.

3/9 - 15.2 2nd attempt

Went out very slow - allowed 45 seconds per set.  Didn't break up the OHS, but did the pullups in 5/5 sets.  That gave me 20 seconds rest each time between OHS and pull ups.  Started the 12s very rested.  The OHS took 45seconds, but the Pullups took 20 -25 seconds each time.  Finished the 12s at 5:40.  Starting to get anaerobic.  OHS were 6/6 resting on back.  PUs were 4/4/4.

Picked up the bar for the 14s and it was beginning to get heavy.  Didn't start til 6:25.   Hit 5, went to the shoulders, 3 breaths, 5more, rest, 4 more.  took 1 min, so I was at 7:30.  then I thought "the goal used to be to get to the 14s, now it is to perform well in the 14s.  Hit the pullups in 5/4/5 with some rest in between.  Finished at 8:20.  On the bar at 8:30, then 3, rest, 2.

total was 121, up from 111.  Not surprising.  I usually do a lot better on 2nd try.  While my hands are still shaking as I write this, I think if I really practiced this workout I could get to the 16s.  It would be a stretch, but the pullups are just so easy.  You will have to teach me butterflys.

-Tuesday morning.  I forgot to send this last night.   I am 6th in the Mid-Atlantic out of 105.  But those top 5 guys are a good bit ahead of me.  Maybe some of them can't do DUs.

Pat is 7th in MidAtlantic, but ahead of me worldwide.  She is 92nd and I am 97th.  Thad is 7th in the region and 71st worldwide.  With the three of us and you/Drew, we have some legit athletes.

15.2

111 reps. 

Last year 76. The increase of 35 is a little misleading since the next level is at 88.  

Did all 10 and 12 OHS unbroken.  Pull-ups were in sets of 5 and 4.  I finished the 10s in 1:57.  Finished the 12s at 5:52. I pushed hard to get the second set done and didn't have much left for the 14s. Did the OHS in sets of 4/4/3/2/1.  I got 9 pull-ups in the 30 seconds I had left.  I pushed as hard as I possibly could.  

Between you and me I wished I had finished the pull-ups but I guess we all wish we had gotten a few more.  

This is a big step in my improvement. 

Wednesday 3/4

5 back squats @85% -235lbs. Like butter. Felt light

B1. 10ohs- :42,:46,:58. I can live with this. You saw my form but still an improvement in form and quantity

B2. 15 burpee box jump overs. 1:22,1:26,1:21.   Maybe should be faster

AMRAP- 3CTB, 6 ring dips, 9 snatches @85, 27dus- 17 short of 5 rounds. CTB and du's easy, ring dips hot hard quick, snatched were singles 

2/26

Woke up with sore glutes from those one legged squats. I must need more work on my glutes.

26-Feb

AM

A. Behind the Neck Jerk Grip Strict Press; 3, 2, 1; rest 2 min - 95/105/115  All good.  115 was getting close to a heavy single

B1. TnG power clean; 5 reps AFAP 65# x3; rest 10 sec

B2. 7 bar facing burpees AFAP x3; rest 2 min    TOTAL TIME (incl 10 sec rest - :41, :41, :40)  No problem, lots of hop over the bar

+

3 rounds for time:

5 thrusters 55#

5 unbroken toes to bar

20 double unders

3:04.  Thrusters, of course, easy.  First set of T2B were all that quick movement.  2nd/3rd sets were more swinging than bouncing.  I think I need to continue to work on my shoulders.  That active arch hang seemed to help the most.  DUs - set 1 and 2 unbroken.  3rd set I missed at 10 and 16.

Fun workout.  Kinda felt like a real athlete a couple of times.

Mobilizing this afternoon.

2/24

snatch complex X 5 - 65/75/75/80/85.  Got shoulders engage and elbows locked in later sets.

single leg squats rear elevated foot 5-6 X 3.  Used 25, 30,40 lbs.  Most I have ever used.  Legs a little wobbly but not too bad

T2B  10X 3.  :22, :24, :27.  Tried to get the bounce going but no luck.  all unbroken.

Did the 1 min AD - 17 calories.  Despite others getting a lot more, this was a PR for me and I was okay with it.  I could see 20 in my future.

Negative MUs X 10.  You saw the video.  I will work on the grip but I got 7 actual negative muscle ups!  I started looking straight ahead instead of down and it helped.  Tracey walked me through it, which helped alot.

So today I one legged squatted the most I ever have, PR'ed my AD calories and did negative MUs for the first time.  Have to count this as a good day.

2/22 Monday's workout on Sunday

I am going to be jammed up tomorrow time-wise so I did Monday's today

5 power cleans at 80%- that is 140. I did 3@ 140 and 2@145.  They looked good 

 

30 hang power cleans at 135. Ain't gonna lie this was a challenge. I got 7/5 then 2s and 3s. Time was 5:11.  My max hang power clean is 160 so this was okay.  I looked slow getting those elbows under the bar but it may be due to the fact that I needed a big pull

6 AMRAP- 10 burpees, 10 Russian kb w/70lb, 20 dus. I didn't have a 2 pod bell so I subbed with my 1 pood bell but did one handed kb snatches.  Got 4 rounds even which was more than I thought.  All du sets unbroken except last one (16/4). I had to motor on those burpees

Workout was good but Lord Have Mercy I look slow!

2/21 saturday

6x60 handstand holds- got first two like butter. Shocker!  Then did :46/:14, :38/:22. Had slight nosebleed had to stop 5 mins.  Then did :60, :46/14. 

Side planks :20 sec/side x 5. Elevate top leg.  No problem on the right side. Tougher on left side. Partly strength partly balance is the problem 

4 sets of 30sec DL 185#, bj 20", burpees. Dls were 15,16,15,13; BJ were 11,12,12,13(last set were step ups which are faster for me) burpees were 8,9,8,8 totals were 34,37,35,34. Worked on better burpee form but felt slow. Dls strong, BJs okay 

2/20

Row 4x300. 4 mins rest

57.5, 59.2, 1:00.7, 1:02.0

1 min = 1:40 pace for 500 so these were good times for me. I was pleasantly surprised.  I didn't expect to fall off 4.5 seconds but in the last two I couldn't generate that initial pace of 1:30-1:32. I think this means my arms got tired before my legs but I am not sure

2/19

8 Squat snatches @80%.  I got good depth and shoulder lockout on all but one.  I did 4 X 80 and 4 X 85.  My power snatch is 122 but my squat snatch pr is 105.  I have a feeling I am going to be raising this soon.

3 EMOM squat clean at 115 for 10 mins.  - Like butter.  I enjoy doing these.  I think I still need to receive the clean lower but it is hard to get the full pull you need to higher weights and get down that quick.  I was never quick and age hasn't helped.

15 neg muscle ups - I am getting closer to getting through these,  I can drop from the top and get the rings in front of my shoulders at the bottom but coming down slowly is not there yet.  I can do the ring pullup to my shoulders so there is about a three inch range where I cannot move through yet.

3 rounds 20 wb 30 lbs to 9 feet, 15 pushups, 40 ski erg calories.  5:35, 5:48 and 6:13.

First, that is a heavy ball.  Throwing it is not the problem but catching it in position to send it back up is.  The most I got unbroken is 9 before I just missed catching it.  Pushups challenging but I got through the first 2 sets unbroken, third set was 12/3.  Ski erg was 3:16, 3:22 and 3:40.  I didn't push the ski erg too hard because I need to get the right form.  I went pretty hard but feel there is a knack to really motoring on that thing.

2/17

DL 3x3 -315.  Like butter

Hspu - did 3 mins- got 15.  I struggled with this.  Maybe shoulders just tired 

Partnered with Adam Keene.  We did 2k row (my two 500s each started out around 1:40 and moved up to 1:50.  Our combined time, including transition was 7:21. 

Did 30 power snatches @80 in sets of three and four.   Went okay but still need to drop further. 

50 Push presses at 65 lb.  mostly in sets of 8-10.  All okay but shoulders tiring

One half of 120 burpees. Form not bad - getting better

2/16 at Crossfit Terminus

Run 1 mile - 8:18. There were 8 in the class and I was seventh.  Two women under 7 minutes. 

Team workout- row 2000 in 200 m splits, 150 burpees to 45 lb plate. 100 box jump overs 20".  21:18. I did half of each 

Rowed the splits at 1:44 pace on average.  Kept up and did burpees with good form.  Good workout  

2/13

Push press 5/push jerk 2  X3  115,125, 135 (4 presses), 115.  You saw my form.  Needs work.   I have more power and just need to tap into it.

muscle up practice (15minutes) - After watching the videos I spent the time testing whether I am actually strong enough to do a muscle up.  After 15 minutes, I decided I am.  I did false grip pull ups (touching rings to pecs), strict bar chin ups and strict bar pull ups, touching bar to chest each time.  I still struggled with the transition point in the negatives.

Back bridges -  i experimented on these and can do them fairly well (not sure what they look like) if I put my hands on something like the prowler base.  When feet and hands are on the ground I can get my head off the ground but have trouble pushing through.  when feet are elevated and hands on the ground I cannot get my head off the ground.  Feels like a flexibility issue.

12-9-6 205# DL, bar facing burpees 4:23, 4:37, 4:38.  I was proudest of the last set.  During the DLs, I never took my hands off the bar.  The burpees were okay and I went to my knees a little in the last set, but that bunny hop over the bar can become a challenge to me.     In earlier sets, I went faster on the DLs but did drop the bar on occasion.   In the 12s, Rd 1 was 9/3, rd 2 was 6/3/3.  The 9s were 6/3, 5/2/2.  6s were unbroken in every set.  I would say this was mental but I could feel my back getting tired.

Okay day.  I suspect I was still a little tired from working out with you ;)

Off Saturday, Off Sunday.  Class at Crossfit Terminus Monday.  Back at it Tuesday.

2/12

Started with squat snatches after a nice long warm up.  I really do a lot better when I warm up ;)

Snatched 75, 75, 80, 80, 82.  Felt great.  Caught most of the lifts closer to a squat position.  Held it in the bottom.  This was good practice.

Crossovers - 4 sets 8 reps per leg.  0, 15, 20, 20.  Not much to say other than doing these correctly really opens up your hips.

5 sets - (3 sets + a double set)
15 Thrusters 75#
10 CTB
15 BJ 20"

1:41, 1:52, 2:06, 6:50

Thrusters were fine through three sets - unbroken.  I did 5/5/5 on set 4 and 4/4/4/3 on set 5.  CTB were 5/5, 5/3/2, 4/3/3, 3/3/4, 2/2/2/2/2.  After the thrusters my shoulders were really tired.  Confession time - I got high enough but could not make contact with the bar toward the end.  legs were getting jellied so I had to make myself jump high enough to get to the bar.

Box jumps were jumps for sets 1 and 2.  Sets 3 & 4 were a mixture.  Set 5 was step ups.  I didn't trust myself to get up to that box.

I was fine with the workout but I am surprised I lost so much time on that double.  I think that was a mental weakness brought on by the "Fog of WOD" as I call it.  I should not have rested as much.

But, I had a lot of fun.  Thanks for working out with me.

2/11

Split jerk tough single. Got to 165 easily but couldn't get more than that. 

5 rounds of planch, arch hang holds, 12 t2b, 10ctb. Times on t2b- :36,:34,:34:32,:38 All but last unbroken but there was a lot of swinging.  Ctb were :34,:28,:32,:32,:34. I can only do 5 in a row!  I was hitting 5 in 11 seconds, come off the bar for 5 secs, do three in 6 secs come off the bar, back on to finish. I suppose I should be happy since I couldn't do any six months ago but I sure wish I could do 10 in a row. 

By the way, I am eating more

2/7 Saturday

3x 1k row, 15CTB, 15 burpees and 15 BJ 20"

23:03

First round in 6:58. 4:10 for row, then one minute per other item including transition. The pull-ups were just not there.  Struggled getting chest to the bar.   Burpees form better than ever.  

2nd and third rounds slower due to a little slower row but mostly pull-ups.  

I was pretty worn out today.  Looking forward to day off

Thursday 2/5

This was a 7 am workout and I was still feeling the effects of the workouts Monday and Tuesday.  I felt stiff and a little sore to start

Squat snatches. 85%- really had to work to get in the full squat. 5x 85, 3x 90

Back squat 5x5-  185,195,204,215,225. Once I got warmed up and going I probably could have done a little more

Bench 5x5- 150,155,160,165,160. 

100 thrusters at 65 lbs- 6:54. 30 in the first minute, then 10,10,7,7,6,6,5,5,5,3,3,3. My legs went before my shoulders. My goal was sub 8 so I was pleased

Show up, shut up, lace up, right?

Tuesday 2/3

Split jerk tough double -135,145,150,155,160 (missed 2nd). I was okay with this.  I didn't think I could get 155 down from the top but I did

Planch hold, arched arm hang, 12 t2b, 12 CTB x 4.  All okay.  T2b were :34,:36,42,40. Got all 12 twice then 2 sets of 6.  CTB were :35,:41,:51,:56. Did not go unbroken but the times are a big improvement.   

50 cal AD, 200 DUs, 50 cal AD. Time 16:08.  First 50 in 4:12, averaging 12 cals/min. dUs took 5:30 cause my legs felt like rubber!  I just at couldn't jump very many times before losing it. Last 50 AD in 6:08. Times are estimated and there was some transition time. Okay time but needs to improve 

Monday 2/2

Squat clean 5 @ 85%- 155lbs.  All like butter but I need more bounce off my hips or upper legs

Thruster 3rm- 135.  

Barbell walking lunges 20 steps x 3- 55,55 and 45lbs.  

Goblet Cossack squats-35, 44, 53, 53 4/leg x 4.  With 2 sec pause at bottom

20 lb wall ball to 10 feet.  50,40,30,20,10 with 15 burpees in between.  20:28. That wall ball starting getting heavy around 30 reps in round one and stayed heavy.  Started round two in sets of 4.  Most of rounds 3-5 were 2s and 3s.  Burpees were steady but not fast.  Need to work on those some more.  

A good workout

1/30

behind the back strict press 5X5 - 65,70,75,80,85.  Didn't really push it cause I didn't want to jack up my shoulder

AD 85% 1min, 30sec DU, Row 85% 1 min, 30 sec DU - X 6.  Total DUs were 361.  Maria let us have a 30 second transition period so I had plenty of time to rest.  I kept the AD at 10 cals and the Row at 2:05-2:10.  Not sure this was 85%.   Best 30sec DU was 47, worst was 22.  Most were in the 25-30 range.  A big improvement for me.  I focused on keeping on my toes and bounding lightly.  I am pleased with the progress.

Hey in February, I will be gone Feb 14-16, returning on the 17th.  I can go to a Crossfit gym in Decatur GA (maybe I will go to Emily Bridgers gym) on Monday the 16th but may have to do a class.  I can likely get a pm workout on the 17th back at Reignited.  So maybe I just take off the 14th and 15th (Sat and Sun)

1/29

Karen- 14lbs to 10ft

6:52!  pr by 20secs.  Got the first hundred without stopping. Did pause for just a sec at 60 and 80. First 100 in 4:12. It took me 7 sets to do the last 50.  Need to get the unbroken stretch up to 120 or so and I will shave another 20 seconds off this time. HAPPY!

Then I did 90 DUs in 3:06 for a total of 9:58.  Better than Open time by about 1.15.  I was mentally tougher

1/26 and 1/27

12 minute blocks to reach max power clean, power snatch, squat snatch and squat clean.  Because the kilo weights were right beside me I used those.  Heaviest lift of each, in pounds, was pc - 165, ps - 121, ss - 115, sc - 172.

https://www.youtube.com/watch?v=OD590eKye9w

https://www.youtube.com/watch?v=gq2j-bIa0P0

https://www.youtube.com/watch?v=GqQ4BoSC8KE

https://www.youtube.com/watch?v=Kn09pB8CuoE


I had a few challenges on this workout.  I was thinking about foot placement and not about the pulls.  I didn't sit down in the hole on the squat snatches.  I didn't lock out my shoulders very well on any snatches.   I looked too slow throughout the whole workout.  I was too busy thinking and not focused enough on the lifts.  I really let myself down on those snatches.  Don't tell me otherwise.  Let's be honest about it.

Having said that, I have never snatched 55kg in competition, which I did.  I have never cleaned 78 in competition, which I did.  So I am clearly getting stronger and need more form work.

1/27

21-15-9 Power cleans 95#, ring dips.  Time was 5:23.  I finished the first set in 2:30, second set at 4:10 and last set at 5:23.  So good pace throughout.

I did well on the cleans.  That is my sweet spot.  I did the sets in 14/7, 8/7 and 9.  Never took much time when I rested.  The dips got hard real quick.  my depth was okay for the first 15 of the 21 set, 9 of the second set and only about 3 of the last set.  My left shoulder doesn't like those ring dips.  After the workout, I did 5 sets of 5 dips on the bars, all of which were really good.

for good measure, I ran 400m, then did 10 ring pullups using my wrists only and 15 T2B.  Those felt a little closer to being what I want.

Norcal Masters

This is the biggest event for Masters in the country each year.  It was held this weekend.  Here are the events.   Thought you might like to see.

https://tjsevents.files.wordpress.com/2015/01/ncm2015workoutsplusmovementstandards.pdf

Here is the leaderboard -

https://www.wodrocket.com/index.php/event-results

It is really difficult to say how I would have done, but I think right in the middle of the pack, Somewhere between 5th and 7th.  The top 2 guys were games competitors.

I think my toughest event would have been the clean and jerk - 185 seemed to be the benchmark weight.  My best events would have been the run and backsquat.  About what you would expect - my best events involve below the waist muscles.

1/24 split jerk

split jerk.  PR!!!! I know it wasn't competition grade, but I have never put 175 over my head.  Now that I have done it, I will be able to do it correctly in the future.  My previous best was 170.  I will work on dropping a little lower and getting my head through on the lift.

https://www.youtube.com/watch?v=mkhKDk0RLlQ



5 min AMRAP
30 cleans and push jerks 105, 30 bar facing burpees.  I looked back and these were supposed to be squat and I did them power.  Sorry about that.  I got the clean/jerks and 24 burpees.  Since I didn't do the clean/jerks touch and go (always worried about my shoulder bringing that weight down from the top) it took my 3 minutes to do the cj's.  That bar kept bouncing which was a problem.  Anyway, got through 30 at 3:05 and then did 12 bf burpees per minute.

1/23

10 sets of 3 split jerks - EMOEvenM

Warmed up with 5 sets.  up to 95 lbs.  Got good form with palms open, front leg out nice and far.

Did 105, 115, 125, 135, 145.  Since I am going for a heavy single tomorrow didn't want to overdo it.

Form held well except on one 145 jerk when I didn't get low enough.  It was clean but not perfect.


Row 2k, 200 DU, 50 burpees

time off rower was 8:19.  I didn't dog it, but didn't push it hard, either.   Probably I was holding back a little for the DUs.

Dus okay.  did sets of 25, 25, 27, 15, 12 then 10s.   Over long hauls I have been averaging about 30/min and this was not much different.  Probably started around 8:45 and finished at 16:15.  

By the time I got to burpees my shoulders were tired.  Just kept a nice pace and did about 12/min.  Maybe I should have upped that to about 15/min but I wanted to focus on never stopping, which I didnt'.

Time was 21:42.

Pretty average day.

1/22 Row 2000m

7:55 was the actual time 

Not sure of the exact splits but I believe they were 1:51, 1:57, 2:04, 2:03.  

If I had to do a 500 I think I could get close to 1:45  

My goal was to be under 8 and I had to dig to get there.  I was pleased. 

1/20

I had to combine the am and pm.  My back was still really sore from something I did Saturday - kbs?  Not sure but I needed a few hours and more mobility before I was ready to go.   Just so you will know, this was a day filled with things I am not good at.  I suppose it is a good thing to work on what you need to improve on.

I did the snatch balances.  3 EMOM for 15 minutes.  I did five sets of 65, four sets of 75, three of 85, three of 95.  I know they look rough but I felt like I was getting just a bit lower than I was previously.  This is a work in progress.

https://www.youtube.com/watch?v=ISuzdmY9aYg

Next were strict hspus.  I used 4 inches - 60+ standard.  I started out well, doing 6, 5, 4, 4, 4 sets of 3, then five sets of two, then singles.  I had 25 at 5:30, then 50 at 13:05.  Realistically I got about 38 then it was mostly negatives with a few actual ones mixed in.  The thing I need to focus on is locking my elbows when i start.  I have gotten strong enough to begin the series of hspus from bent elbows, but that sure does waste a lot of energy.  But only twice did I not get into a decent position from a standing start.  I have gotten a lot better.

https://www.youtube.com/watch?v=IZiDowi1Qus


Finally the negative muscle ups.  I don't know what my problem is.  Maybe my shoulders were entirely cooked.  You can see from the video how bad it was.  I do think I am getting closer to "turning the rings" to the point where I can lower down from the rings in a controlled manner.

https://www.youtube.com/watch?v=QwsL5TgB4Xk

I am getting little antsy to do some Open style workouts.  Just thought I would let you know.

1/19

AMRAP 10 x3 with 4 mins rest 

1. Run 400, 20 WB, 10pu. 3 rounds plus run

2. Row 350, 10 hang squat clean, 10 K2E- 3 rounds plus row

3. Ad 20, 10 hang squat snatch, 10 Ctb

All went well.  Kept a decent pace. Struggled on the squat snatches due to sore lower back.  

1/17 - good start, bad finish

3 EMOM for 18 alt power clean/squat clean.  The cleans were nice,  I still need to drop quicker on the squat. I am making progress on getting further back on my pull. 

https://www.youtube.com/watch?v=FJEm7m5Ao6o

3 EMOM for 18 alt power snatch./squat snatch.  The snatches were acceptable as well,  Working on getting my shoulders engaged.  My pull is a little higher, arms a little straighter.  this is progress.

https://www.youtube.com/watch?v=_gKEd4D3KlU

Afternoon.  3 rounds 25 kbs 60#, 25 burpees.

I didn't do well.  The KBS were okay but the burpees were not.  I was proud of the fact that I got all 75 KBS, but that was a heavy weight.  It fried my tris and lats.  Maybe I needed more hip pop.  Anyway, by the time I got to the burpees, I had nothing left.  Not sure of my time because the video stopped with 10 burpees to go.  I estimated about 13:30.  The KBS swings were about 4 minutes of that time.  I don't think I have the metcon I needed, especially since it was at the edge of my muscle ability.  Just have to do better on the next wod.  PS - I edited out 8 seconds when I went to get chalk.

https://www.youtube.com/watch?v=RJGiry5X1fs

1/16

Class WOD.  Pat and I partnered up and did well. Ran, push-ups, jump over partner, lunges, burpees.  

After the run the push-ups were tough but that may be the blood transfer deal. Worked on burpee form.  we shall see today on the WOD

1/15

tall jerks- 4,4,4  These went okay.  I actually think I am getting better at this.  Went up to 55 on last round

https://www.youtube.com/watch?v=8jU-uTmNa7I

jerk balance 4,4,4. Again, these looked good.  Used 55

https://www.youtube.com/watch?v=pr6X0ACH6To

I did the split jerks and squat clean thrusters as a couplet  but broke out the videos separately to see how the movement changed as the weight increased. Because of the available bars, weights and rack setup, I used the same weights on both - 110,115,120,125,130,135,140, 145.

On the jerk, it was better, but I did notice that my drop decreases as the weight gets heavier.  I think all lifts would be legit, but I need to get my front foot out further.  But, I think they look better than in the past.

https://www.youtube.com/watch?v=OPXcpAKI8AE

The squat clean thrusters were a new move.  I worked on the form of the squat clean and it made the thrusters a little more difficult (open hands at the top)  Anyway, I did two of each but failed on the 2nd at 140 and 145.  I will need to do this movement some more to get comfortable with it.  Also, my left scapula/shoulder had some soreness and I think I was being cautious.  Need to roll it out a lot later today.

https://www.youtube.com/watch?v=OA2pY9-kf-M

the WOD was 10 power cleans/push jerks, then 15 T2b, 3 rounds.  Time was 11:08.  I struggled with this.  For starters, I don't do much push jerking so I had to work getting the movement right.  The T2Bs were mrginally better this time.  Not so much swinging but I need to work on getting a "pop" out of the bottom.  First and second sets were 8/7.  Third set was 7/2/2/2/2.  I was getting close to the end of my range here.  I had hoped for a time of around 8 minutes but at least I finished.

https://www.youtube.com/watch?v=nJ2P9VCtLJA

1/13 rowing

12 500s. Stop for 5 min if time > 3 secs over fastest. The stop if time > 2 secs over fastest

1:55,1:55,1:56,1:56,1:57,1:56,1:57,1:59/rest 5min, 1:57,1:57,1:58 quit.  Then, for fun, rowed 1:59 after another 5 min rest

Could I gave rowed faster? Yes, but I couldn't have gotten as many rounds under these rules. 

1/12/15

rear elevated foot one legged squats tempo 42x1 x6 .  These went okay.  I still struggle a little with balance.  I used 15 pounds per hand because that is all I had.  i could likely do 25lb dumbbells.

https://www.youtube.com/watch?v=i-687p4k4jc

105# hang squat cleans 3 EMOM for 15 minutes - easy enough.  I did the first 5 sets from the ground by mistake.  The rest were from the hang below knee.  It takes a little more hip pop from this position and I had to work to get this right.  Still needs a little work.

https://www.youtube.com/watch?v=C9hooxb1Afs


20 min alternating kipping hspus (4) and neg muscle ups (3).  I made great progress on the hspus.  Of the 40 I was supposed to do, probably 30 were legitimate.  I need more practice but since I couldn't do any til yesterday I am thrilled with these.  the neg muscle ups were not so good.  It is a hard movement for me.  More practice needed.

https://www.youtube.com/watch?v=NQi4cyy5C-I

20 min alternating ring dips (8) and pull ups (8).  ring dips started out okay but I was gone by the 5th round.  Had to do negs only by the end.  Pull ups no problem.  Pullups I can do.

https://www.youtube.com/watch?v=Q934DpeoXzo

20 mins alternating burpees (10) and box jumps (12).  No real problems but my form on the burpees began to go around the 7th round and my form on the box jumps got better the longer I did them.  I am working on a wider foot positions on the burpees.  In both cases I got through all in decent time.

https://www.youtube.com/watch?v=Vv1bLG88SmE

Ain't gonna lie.  this was a long day for me.  But a good day.  I managed to get through it all with no serious breakdown of form or energy level.  More ring work needed.

1/9

squat snatch +2 OHS  -75,75,85,85,95  All like butter, but i must lock my shoulders each time.  Better depth on the squats

Cossack squats - 10 per leg X 4 with 20lb ball (twice) and 14 lb ball (twice).  It aint the weight of the ball that matters given my flexibility.  this is a good stretch which I will incorporate into my warmup.

4 rounds of:

20UB wall balls, 20 CTB.  Used 14lb to 10 feet.  Wall balls easy.  CTB sets were okay on first (5,5,4,3,3) and second (4,4,3,3,2,2,2).  I kinda broke down on third and fourth sets into 4 and then doubles and singles.  Still, to do 80 CTBs is a real accomplishment.  Admittedly, I had the height but didn't touch my chest on a few.  Times were 2:36, 3:01, 3:30 and 3:26.  This is a big improvement in terms of how easy the wall balls were and the fact that I even completed the CTBs.

Rest, mobilize tomorrow.

1/8

10min AMRAP
run 200m
15 wallballs (14' to 10 ft)
7 pullups

4 ROUNDS.  Nothing hard here.  All unbroken

rest 4 min

10 min AMRAP
Row 200m
14 thrusters 55# feet on floor
7 T2B

3 ROUNDS + ROW + 5 THRUSTERS.  Again, all unbroken.  T2B were not rapid fire, but not much swinging.

rest 4 min

10 min AMRAP
AD 20 cals
12 OHS 55#
6 CTB

2 rounds + 10 cals.  It took me about 1:40 to get 20 cals (I know- not good), then another 1:45 on the OHS - I struggled with these.  Maybe shoulders were tiring out.  6 CTB like butter, unbroken.

My takeaway is that I am okay on endurance and good on bar work.  I need more work on shoulders and shoulder mobility.  Will be spending lots of time with PVC and light weights for shoulders.

1/6

16 mins of alt 3 power cleans, 3 squat cleans.  All went fine but I didn't think I was quite as quick as I was last week.  used 102lbs

https://www.youtube.com/watch?v=nsRud85VG1Q

16 mins of alt 3 power snatches, 3 squat snatches.  Power were fine, squats I didn't receive very low.  Used 57 lbs

https://www.youtube.com/watch?v=Sapu2RoMjtA

PM - 30 power snatches for time 85#.  Time 2:56.  Don't laugh when you watch this.  Bent arms, muscle snatches.  I just got in a hurry and forgot what I was doing!  Video is first ten, last five.

https://www.youtube.com/watch?v=LawBvroKoPA



Row 1k, time 3:53.  Started out first 250 in 1:48, the next in 1:53, then next in 1:58 and then I hung on at 2:00 for the last.  I am okay with this time.

1/5

tall jerk

https://www.youtube.com/watch?v=9SVCwZqjER0

jerk balance - okay but need to work on balance

https://www.youtube.com/watch?v=5DgaNXRHocM

split jerk and power clean

rangingfrom 135-160.  focus on form

https://www.youtube.com/watch?v=uJ1CAetxIhA

DL (225) and hspu  21-15-9  time 12:18.  Focused on form,
Got into good form on hspus, need to work on kipping
https://www.youtube.com/watch?v=QK2qDdCspMU

that is far more hspus than I have ever done.  Got quicker on the DLs as I went.

First day back- I was a little rusty.

1/2

Worked on mobility. Involved light weight work

Rear elevated DB squats 42x1 with 10 kb Dumbbells. 3 sets of 5 reps per leg.   Felt much more solid than last time

OHS sets of 5.  3 sets at 45,50,55,60 and 65.  Worked on wrists rolled back, chest forward.  Balance and good pace also focused on.   Challenge is to get rear back and keep weight back.  Some progress but must work on this. 

It really was a mobility day!