Rachel's Hip, Hip, Hooray Log!

Wasn't feeling too good today, so this was done at a steady pace, but probably not 90%.

AMRAP in 20 minutes @ 90%:
30 sec Side Plank (left)
30 sec Side Plank (right)
100m Farmers Carry 35#/hand
10 Box Jumps @ 20" w/ step down
7 rounds total. Finished with five seconds left. Had originally hoped for just short of ten rounds because each round would take a minute with the planks. The farmers carries seemed to take about 90 seconds and the box jumps were under 30 seconds.

A. Sumo Deadlifts; 3, 3, 2, 2, 2; rest 3 min
Second time doing sumo deadlift a in probably a year. Not very confident on my form on this. My hips feel as if they are coming up significantly more than my chest at the beginning. Stayed light on these until I can dial my form in.
115, 115, 125, 125, 125
B. Hang Power Clean @ light/moderate; 5 reps x 5 sets; EMOTM
Good thing this said light to mod weight. The first time reading this, I thought 75 would be fine, but then I started thinking back to the EMOTM 3 rep 83# wod that I did a week or so ago. Opted for 65# with fives available if I decided to go up. Each set took between 21 to 27 seconds to complete so I stayed at 65# throughout.
+
For time:
100 Single Unders
50 KBS @ 44#
75 Single Unders
25 KBS @ 44#
6:48
Really thought that I'd be quicker on this thing. 100 singles were finished in less than a minute. Finished 20 kbs at 1:45. Did another 20 then 10. On reps 45 to 50, they were definitely not getting to vertical. Tried to start the singles right away. Made it through 16, walked a few steps back and forth and started again. Remainder were unbroken, and finished at 5:00. Had planned to break up the first 50 kbs as I did, but I thought that I could get 25 unbroken for the last set, and at the five minute mark, I was hoping to finish under six minutes. Not a chance. Last set was 10+10+5 and took almost two minutes to complete. I blame the first half of this wod (actually just the first 50 kbs) for screwing up the second half!

A1. Push Press; 3, 3, 3, 3; rest 30 sec
65, 75, 85, 95 last rep on the 95 set wasn't too pretty, but I locked it out. Wanted redemption for failing on 85 last week.
A2. Strict Pull-ups; 2.2.2 x 4 sets; (rest 15 sec b/t clusters of 2), rest 3 minutes
Completed. Sixth rep on each set was difficult
+
AMRAP in 12 minutes:
12 Walking Lunges
6 Push-ups
3 Toes to Bar
6+18
Toes to bar were an issue. During the third set, I started failing on them, so I had to take time to recover and get my toes to hit the bar. Some popping in right elbow during push ups. Tightened straps and seemed to help. Felt like the whole wod was me at the bar for the T2B. Lunges and push ups were quick...and then back to the bar. This was the real limiter.

Not even close to 90% on this thing today. Wasn't really looking forward to this one, but normally, once I start, I'm quite happy. Not today.

amrap in 20 minutes @ 90%:
20 sec - accumulated L-Sit (with knees slightly bend so you can do it)
Ha! Slightly bent????? I used to be able to hold these for 30 seconds with legs straight no problem, so I thought that I would do as many straight as I could today. Not even close. Couldn't even hold them with legs slightly bent. Had to keep my knees pulled up most of the rounds. Very disappointing.
amrap Wall Balls @ 14# to 9ft without full squat (kind of like a push press)
Haven't done these in months, but I like wall balls...didn't miss the squat on them though these felt pretty good.
30 sec - Push-up Plank
Fine...no issues.
amrap Kipping Pull-ups
I spend more time hanging on the bar and Kipping then doing an actual pull up. Still can't connect these. Takes about two kips before I'm ready, and then I have to stop my swing at the bottom. Not very efficient.
Made it through five rounds plus one l-sit.
1) 34/5 (wall balls/Kipping pull ups)
2) 24/5
3) 30/3
4) 32/3
5) 20/4

Got out of work early so I went to open gym. Only problem was I had only 90 minutes between my lunch and my workout. Not ideal.

A1. Sumo Deadlift @ moderate load; 3, 3, 3, 3, 3; rest 1 min
(wider stance, knees out, hands inside of legs)
Warmed up at 95# then completed all sets at 115#
A2. Perfect Push-ups; amrap x 5 sets; rest 2.5 min
Haven't tested push ups in a long time. Absence showed.
16, 12, 9, 12, 9
+
for reps
30 sec: 5 DB Hang Muscle Snatch @ 15# or 20# (both arms at same time)
30 sec: Box Jumps @ 20" w/ step downs
30 sec: Airdyne @ 90-95% (cals)
rest 2.5 min x 5 sets

Transitions to the airdyne wasted precious seconds each time. Muscle snatches were definitely weird.
29, 30, 31, 28, 34

A1. Push Press @ moderate/tough load; 4, 4, 4, 4, 4; rest 1 min
(choose weight that is hard but that you can control and stay tight overhead with)
65#, 75#, 80#, 80#, 85# (3)
Stuck with 80# for two sets. Tried to get four reps at 85# but after reviewing the video, I was pretty smoked by the third rep. Could not make it to four on those. I was kind of surprised by it because the first two reps at 85# felt tough but good.
A2. Strict Pull-ups w/ 10#; amrap x 5 sets; rest 2.5 min
3, 3.25, 3, 2, 2.90....almost got that third rep but could not clear my chin
+
10 KBS @ 44# (keep butt squeezed and abs tight at top)
10 Walking Lunges
10 Abmat Sit-ups
10 cal Row
rest 2 min x 5 sets (start moderate, and go faster each set)
1. 2:06
2. 1:57
3. 1:54
4. 1:44
5. 1:42
Forgot to start my rower before beginning on the first round, so I lost some time there. Was taking just less than a minute to get through the first three exercises during the early rounds. Made some modifications to my transitions to minimize that. Still wasted about five seconds per round getting on the rower. Time only dropped starting at the fourth round as I dropped my row down about ten seconds.

EMOTM for 14 minutes:
Even Min - 3 Hang Power Cleans @ 83#
Odd Min - 6 Push-ups

Was looking forward to the hang power cleans...push ups...not so much. As it turned out the power cleans were really hard for me today, and no issue with the push ups. I used my sleeves during this part cause I wasn't sure how my elbows would be on the push ups. Felt fine though. Had to really focus on the first part of the hang in order to get enough power. My last set of these were pretty ugly, but completed this.
+
EMOTM for 18 minutes:
Even Min - 4 Toes to Bar (even if you can't get toes all the way, try your best each rep)
Odd Min - 30 sec Push-up Plank (keep butt squeezed)

Wasn't sure if there was a rest between these or not. So I cleaned up my bar from the first part and then started this. Started on the high bar for toes to bar, but I could not control my kip, so I dropped to the shorter bar. This helped me to stop the swing but also hindered my kip. Probably should have stayed on the high bar and grabbed a box. I am pretty terrible at toes to bar. For the first half, I managed to get my toes to touch on each rep except the last one. Right after the halfway mark, they completely fell apart, and I was lucky if I got one rep to touch. Each set took my about 30 seconds. Planks were fine although my arms were shaking by the 7th round and didn't stopped. Kept butt squeezed during. Felt fine.

Worked out during the 9:30 class this morning which was packed. Had to do this out of order so that there was enough equipment. Did the double unders first, then the deadlift, and finished with the box jumps and kettle bell swings.

Deadlift - Build to a 3RM (good form only)
Was pretty nervous about this today with my form. Warmed up with 95# then started increasing by twenty pounds each round. Finished at 155#. Felt like I could have gone higher in weight, but my hips are still coming up first, so I stopped there.
+
AMRAP in 5 min: Double Unders
26
+
5 rounds @ 90%
5 KBS @ 44#
5 No-Pushup Burpee Box Jumps @ 20”

3:58

Part A was a flop, but B and C were better than I thought.

A. Shoulder Press - Build to a 1RM
(keep bar close to your face as you press up)
Failed at 85#. What a disaster. Not even at my PR weight. Made two attempts at this weight and just did not feel like it was going to happen. Cody said that I need to keep the bar closer to my face, so despite working on this for the last few weeks, I'm still reverting back to bad form.
B. Weighted Pull-up - Build to a 1RM
30# didn't think that I was going to get 30 after 25 but managed to inch my chin over the bar. I did not attempt 35# given how close I was to not getting 30. Normally, I prefer to do 1rpm until I fail, but I knew 35 wasn't going to happen....yet!
C. “300FY” AMRAP in 10 minutes of Airdyne
F*cking airdyne again....
Finished at 119. Was hoping for 129, but I was behind at the halfway mark to reach that. At four minutes, I wanted to be at 50. Fell a few calories short of that. Hit 60 at five minutes, so I was just hoping at that point to hit 120. Came close! Just didn't have enough left to get that extra calorie at the end. Looked back to the last time I did this. In November, I finished with an abysmal 88. Thought I'd at least gotten over 100 back then, so I'd say that the last few weeks of grinding away on the airdyne have paid off. I still hate the damn thing though so let's not get carried away with it!

Calorie count updated:

Airdyne
2 min @ 85% effort
rest 2 min
90 sec @ 85% effort
rest 90 sec
60 sec @ 85% effort
rest 60 sec
30 sec @ 85% effort
rest 5 minutes
x 3 sets

2 minute section: 1st round 28, 2nd round 28, third round 29
90 seconds: 1st 22, 2nd 22, 3rd 19
60 seconds: 1st 16, 2nd 16, 3rd 16
30 seconds: 1st 8, 2nd 8, 3rd 10

1000m row for warm up. 5:02

A. Double Under Practice - work on getting sets of 2 for 5 minutes
Only six sets today. Noticed that my right wrist is slowing down during the second reps.
B. Hang Power Snatch @ 58#; 2 reps x 6 sets; rest 90 sec
Completed.
C. Shoulder Press @ 21X1; 1.1.1.1.1 x 3 sets; rest 3 min
50#, 60# and 70# (but only four reps. Couldn't get the last rep in.)
+
Airdyne
2 min @ 85% effort
rest 2 min
90 sec @ 85% effort
rest 90 sec
60 sec @ 85% effort
rest 60 sec
30 sec @ 85% effort
rest 5 minutes
x 3 sets
74 calories total for each round. I don't have my notes with me, but each round was consistent with the previous ones except for the third. I got an extra calorie in the two minute section, then lost two in the 90 second part, and couldn't make those two calories back until the last 30 second part. So I know that it said 85% effort, but I was determined to maintain the same calories throughout the wod...so my last 30 seconds was 100%.

Didn't want to, but had to take last week off to finish the move. Definitely feel like I did enough lifting during my little xfit vacation. Have a busy schedule this week, so not sure if I'm going to get all three in. Ran late today, so I had to cut part A.


A. Deadlifts @ 32X1; 3-4 reps x 5 sets; rest 3 min
Not completed.
B. Mix Grip Wtd Pull-ups @ 21X1; 1-2 reps x 6 sets; rest 2 min
(switch arms each set)
1.L10#(2)
2.R10#(2)
3.L15#(2)
4.R15#(1.5)
5.L15#(2)
6.R15#(1.25)
Can't figure this out. I'm right handed so I should be sailing through these. Not sure if it's because I'm starting out on the left, so I'm getting tired. But I don't think so because I maintained twos on the left all the way through.
+
20 KBS @ 35#
30 sec Push-up Plank on Rings
rest 2.5 minutes x 5 sets
Fun,fun,fun
1) 1:20
2) 1:15
3) 1:14
4) 1:12
5) 1:12
Was not easy getting 1:12 on the fifth set. Was starting to feel the KBS on that set and my transition wasn't pretty. Happy with this wod.

Rowed as part of my warm up this morning. Hip felt tight but didn't hurt.

A. Double Under Practice - work on getting sets of 2 for 5 minutes
Eight sets today
B. Hang Power Clean @ 78#; 2 reps x 7 sets; rest 1 min
Completed. Focused on fast elbows again. Noticed after reviewing my clips that my second rep in each set is much quicker than the first. Not sure why. Felt very tired during lifting today even though the weights weren't high. By the third set, I could already feel it. Think I'm just wiped from this whole move.
C. Bench Press @ 30X1; 8 reps x 3 sets; rest 3 min
55, 65, disaster! So I considered finishing at 75# but wound up only going to 70# for my third and final set. I think on the 6th rep, I ran out of steam and got stuck under the bar. Fortunately, Jen bailed me out!!
+
Enjoyed this part quite a bit today
AMRAP in 5 minutes @ 85%:
3 Burpees
6 Sit-ups
50m Famers Walk @ 35#/hand
5+1
Managed to hold onto the one round per minute tempo
rest 3 minutes

AMRAP in 5 minutes @ 85%:
Row 150m*
5 Hang DB Snatches @ 20# (left)
5 Hang DB Snatches @ 20# (right)
2+ row finished the third row, but couldn't get out of the straps in time to get a DB snatch in. Snatches felt great! Also no hip issues. Didn't feel tight or any pain!
*if this bothers hip, replace with 6 cal Airdyne

rest 3 minutes

AMRAP in 5 minutes @ 85%:
3 Burpees
6 Sit-ups
50m Famers Walk @ 35#/hand
5+2
Really wanted to get the same amount as during the first five minutes. Had pretty good transitions between movements so no time wasted. Managed to squeak in an extra burpee before time ran out. Farmers walks were getting tough at the end.

Pretty exhausted by the time I got to the gym. Spent first half of the day ripping up carpet and hauling it away. Grip was toast and back was tight. Little concerned about today's workout, but it was ok.

A. Deadlifts @ 32X1; 5, 5, 5, 3, 3; rest 3 min
145 for the first three sets. Didn't want to increase because my hips kept coming up first in some of the reps. Had to use mixed grip in sets two through five. Alternated grip each time. For the sets of three, I went up to 165#. Tempo was ok during the descent, but I took longer than two seconds at the bottom of each one towards the end.
B. Mix Grip Wtd Pull-ups @ 21X1; 2-3 reps x 4 sets; rest 2 min
(switch arms each set)
10# right and left (3) increased to 15# and only got one rep out of each arm. Grip and forearms were spent. Wasn't sure how the kbs were going to go but they felt ok.
C. KBS @ 35#; 5-10-15-20-15-10-5 unbroken with good form
for time
Initially thought about doing 30, 20, 30 but decided to trust the process and do it as prescribed. Took a few seconds between each set. Form was good except for the tenth and fifth rep on the last two sets. Finished at 4:33

Airdyne five min warm up on jacked up pedal - 44 cal.

A. Double Under Practice - work on getting sets of 2 for 5 minutes
Four sets of two, two sets of three (jumped backwards on one, not the other.)
B. Hang Power Snatch @ 53#; 2 reps x 8 sets; rest 1 min
Completed. Practiced high elbows with PVC before the start. Also did a couple of pulls before some of the reps. Elbows were my only focus during this. Clips look ok. Once the weight starts going up, getting underneath it will be my issue.
C. Shoulder Press @ 21X1; 2.2.2.2 x 3 sets; rest 3 min
55, 60, 65
Compression sleeve was annoying my left arm during the first set, so I took it off, but needed it during set two. Couldn't get it on in ten seconds, so I had to wait for the third set. 65 was too much. Form got really bad so I only got through the first six. Did not do reps seven and eight.
+
Airdyne
90 sec @ 85% effort
rest/walk 90 sec
x 7 sets
(rest 4 minutes between set 4 & 5)
Used the old school airdyne with the nice 360 degree A/C feature. I was about to add that this version didn't feel as terrible as the minute on/minute off scheme from last week, but my results are pretty poor. Not as consistent in my decline as last time.
1) 20 (lost some time getting the counter started properly.)
2) 25
3) 23
4) 22
5) 20
6) 21
7) 22
Not looking forward to next week's inevitable 2 min on/off scheme.

Very, very tired today. Been packing and moving.


A. Double Under Practice - work on getting sets of 2 for 5 minutes
Five sets of two. One set of three. Didn't jump backwards on the three.
B. Hang Power Clean @ 73#; 3 reps x 6 sets; rest 1 min
Ok, because the weight was light, I was solely focused on fast elbows throughout. Very disappointed in my video clips because my "top speed" still looks sloooooow.
C. Bench Press @ 30X1; 10 reps x 3 sets; rest 3 min
45,55, 60
Wasn't going to film this but glad I did. The bar looks too low. Tried out two different kinds of compression sleeves. Still popping in the right but no pain.
+
AMRAP in 6 minutes @ 85%:
5 Box jumps @ 20” (step down)
5 Burpees
30 Single Unders

6+1
Started off at an 85% pace, and thought that I could easily complete a round a minute. Was slightly off during rounds four and five and had to work to regain pace.
rest 4 minutes

AMRAP in 6 minutes @ 85%:
5 Hang DB Power Clean @ 25#/hand
5 DB Push Press @ 25#/hand
Row 150m*
3+8
Cleans felt more difficult than the push press. Really had to get a good "push" to get through the presses, but they were ok. Used my sleeve on right arm only. Had some bruising from it on the interior of my elbow afterwards. Is that normal? I don't have it on the left when I used it in the bench press. Hip hurt during the row, but I didn't switch as it's been hurting all week regardless of what I'm doing.

As part of my warm up, I did five minutes on the airdyne. My "favorite" machine was in use (the one with the blue tape) so I wound up using the one with the jacked up right pedal. This is now my new fav...got 37 cal surprisingly. I normally hit 25 during a light warm up. Because of this, I was optimistic about the day's workout.

A. Double Under Practice - work on getting sets of 2 for 5 minutes
9...didn't get any for several minutes, and then got a bunch at the end. Still jumping backwards.
B. Hang Power Snatch @ 45#; 3 reps x 7 sets; rest 1 min
Warmed up a little with 33#. Felt better moving to the 45# bar. My technique is not great on these, so as the weight goes up, these get worse for me. Video to follow. 45# felt great though. Could have done those for a long time.
C. Shoulder Press @ 21X1; 3.3.3 x 3 sets; rest 3 min (this is a
cluster set, meaning rest the bar for 10 sec on the squat rack
after every 3 reps. So, in total there are 9 reps per set)
So I misread "on the squat rack" for the "IN the squat rack." At first, I thought that meant squatting with the bar racked during the rest, but that didn't seem right. So for the first set, I rested it on my shoulders. My notes for that are "resting sucked!" Not easy. Cody righted me and I put the bar on the racks...much better. I noticed on the video that during the first round, I open my hands and relaxed. By the last, I am in a death grip on the bar.
45, 50, and 55 to finish. I thought that I started too light, but that final rep at 55 was rough to lock out. Arms were smoked from the tempo and rep scheme. Very fun complex. Still some arching, but focused on keeping it tight.
+
Airdyne
1 min @ 85% effort
rest/walk 1 min
x 8 sets
(rest 5 minutes between set 4 & 5)
I might have complained about the airdyne once or twice, but I really did go into this with a positive attitude given the improvement on how my warm up felt. My new fav machine (broken pedal) was occupied, so I went with a different one. Changing it up before seemed to help?! Started off too fast on round one and realized 45 seconds in that I would not be able to maintain that. Sets one and two, five and six were ok. Not fun, but not the worst. For three, four, seven, and eight, the first 30 seconds were ok, but the next 30 were miserable. Breathing was uncontrollable during those periods. Took three minutes to get my breathing back to normal during the five minute rest. This was also the time that instead of where I normally am repeating "I hate the airdyne" I found myself saying "I hate Colin!" Sorry! I kept a running total of the calories, so I didn't find out until just now how it all shook out. Not too disappointed with it. Was unknowingly consistent during each slide.
1) 15 2) 14 3) 14 4) 13 5) 15 6) 14 7) 14 13
Cody: I didn't say it last night, but thanks for your words of encouragement!

Had to work out at the office gym today, as I can't be at WCSC until later this week, so I had to pick a work out where I had all of the equipment.


A. Deadlifts @ 32X1; 4-6 reps x 4 sets; rest 3 min
115#(6) 145(6) 165(4) 165(4)
I missed my favorite dark grey smooth bars at our gym. Grip was an issue on the last two sets; they proved to be very difficult trying not to slip.
B. Mix Grip Wtd Pull-ups @ 21X1; 2-3 reps x 4 sets; rest 2 min
(switch arms each set)
10# all. Damn. So the plan was start at 15 then 20 and anything over that would be a bonus. I had 20 last week on pronated grip and my mixed is stronger, so I thought piece of cake. Had second thoughts though because of the tempo, and decided to start at 10# with left hand in chin up position (weaker side first right?) very disappointing. Failed on the fourth set (right hand in chin up grip) on the second rep. Never got to three reps on any sets.
C. Russian KBS @ 44#-53#; 15 reps x 4 sets; rest 90 sec
Had to use a 45# dumbbell, nothing heavier than that available.

For time:
20 NPUBBJ @ 20"
35 KBS @ 35#
50 cal Airdyne
35 KBS @ 35#
20 NPUBBJ @ 20"
15:41

All week, I was not looking forward to this wod because of the airdyne in the middle. If you talked to me this week at the gym, I'm sure that I bitched about it. I stalled for 45 minutes before actually getting to the gym, warmed up on the rower, rolled out, did some lunges, hip twists, etc. When I dragged that out enough, I set up the air dyne, kettle bell, and box. Did a few of each, looked around and thought "Fuck..." There was nothing left to do but begin.
This was more of a mental workout for me. I really thought that after the first part, it would take me 8-10 minutes on the air dyne to get 50 calories. I'm sure that if I did this in a group class that I would have finished faster.
NPUBBJ took me about 2:20 to get through. At the end, I thought I did 19 so I did one more, and then realized that I had done 20....so 21 for that. Those and the kettlebells were both unbroken. Didn't see what time I got to the air dyne. Took a few seconds and then began. After the first minute, I only made it through 9 calories. Pretty disappointed since earlier in the week, I had made it through 16. However, at 2:30 I had 24 calories. This was when I realized that it might only take about five minutes instead of ten! Finished 50 cal in 5:33. Broke up the Kettlebells into 20 and 15. In hindsight, I should have done these unbroken. Tried not to use my legs too much on these. NPUBBJ were not great. Did 2 right after the kb, and then took a few seconds. Finished the next 18 unbroken, but these felt slow. Glad this one is behind me.

A. Hang Power Clean - Build to a tough double (perfect form only)
Ok, perfect form would have been 85# but I made two attempts at 95#. The first one failed on the second rep, but I got both of them on the second set. Elbows were not fast either.
B. Clean Deadlift @ 80% effort; 3 reps x 3 sets; rest 3 min
145# did 80% of my 1rpm. Pretty happy with this. Focused on chest and hips coming up at the same time.
C. Tabata Sit-ups - anchor feet with DBs and keep hands on temples. Score is lowest of any round
12 ALL SETS!!! Really excited about this because it was not easy to maintain. My legs did not quit like last time on these either.
D. AMRAP Double Unders in 5 minutes
16 Very disappointing. Took two minutes to get my first one.

As part of my warm up this morning, did a five min air dyne, finished at 26 cal. Was curious to see how that would match up with part C later.
1RPM day...hooray!!! I just started my new WCSC log book today, but I thought that I had my previous PRs stored in my iPad. Couldn't find them I think my previous shoulder press was 81 or 82. Warmed up with some 33#, 45#, and 55# lifts. Still started my one reps too light. 65#/70#/75#/80#/85#/87#
A. Shoulder Press - Build to a 1RM
Will send clips of these. Started arching back during 85# and then again at 87#. Attempted 88.50 but could not get it. I know I shouldn't be happy because I had bad form, but I still am about getting 87#.
B. Weighted Pull-up - Build to a 1RM (pronated)
Finished at 20#. Tried 26# (kb plus weight belt) because the 20# dumbbell slipped during that lift and caused some movement that I could have done without, so I moved to the belt. No success there. After failing at 26#, Martha suggested that it was too big a jump, so I tried 23#. Couldn't get my chin over the bar on that either. Pretty happy with 20# though on pronated grip.
C. 5 min Airdyne for Max Calories
Ugh 58
During the first minute, I got 16 cal. That dropped off quickly. At minute two, I was only at 26 cal total. After that I stopped tracking it because watching the time sucks. I swear, at one point, the clock stopped. Little bit concerned about how long it's going to take me to get 50 cal during the Sunday wod.

A. Double Under Practice - work on getting sets of 2 for 5 minutes
Started off well, I accidentally got a set of three. Might have gotten four, but because I was jumping backwards my rope hit the pull up bars. Didn't get any other sets.
B1. DB Bench Press @ 3011; 5-7 reps x 5 sets; rest 90 sec
25#(7) 30#(7) 35#(7) 40#(6.5) 40#(6.5)
Had to have Sheila and then Ryno spot me on the 40#. My right arm quit on both of them during the 7th rep. Odd since I thought that my left would give up before the right.
B2. Ring Rows @ 1010; 15 reps x 5 sets; rest 90 sec
Much better to go faster on these! Although still got a little difficult by the last few reps.
C. KB Side Bends - 18 reps x 3 sets/side; rest 30 sec b/t sides
18 was murder on my left side. Right did ok. During the second set, I forgot, and did 20 on the right.
+
AMRAP in 5 Minute @ 90% effort:

5 NPUBBJ @ 20"
5 KBS @ 35#
5 Cal Airdyne
3+5
rest 4 minutes

AMRAP in 5 minutes @ 90% effort:
amrap strict pull-ups
10 Push Press @ 45#
10 GHD Sit-ups
2+12 got very dizzy during the GHD. Might have been from breathing...or just being upside down. Did 4 pull-ups then 3 then 2 during the rounds
rest 4 min

AMRAP in 5 minutes @ 90% effort:

5 NPUBBJ @ 20"
5 KBS @ 35#
5 Cal Airdyne
Dd not complete. Ran out of time and I started at 9:45 cause I was worried about getting all of this in.

A. Hang Power Clean @ 83#; 3, 3, 3, 3, 3, 3; rest 90 sec sec
Completed. Prior to starting, I did some drills for fast elbows with light weights. 33# bar kept bouncing off my shoulders, 45# worked much better. Felt like my shoulders were meeting the bar instead of it landing, so that was good. Then did a few warm ups at 63#. The first set at 83# felt really heavy. Maybe I needed more warm up because after that, the remaining sets went much better. Some had fast elbows...some did not. But still working on this.
B. Clean Pulls @ 105#; 3, 3, 3; rest 2 min
Completed. Spent most of the time thinking how I've ever been able to clean this weight. Not sure why everything "felt" so heavy today.
C. Clean Deadlifts - add 10lbs from last week @ 3111; 4 reps x 3 sets; rest 2 min
125# grip was starting to go at the end. Noticed some wobbling in my right leg during this.
D. Front Leaning Rest Test - 1 time, hold as long as possible, as soon as you start over extending your back, call it
3:03 did this over the chalk bucket for extra risk! actually started with a bench but it was too high. Wanted to make sure that I would feel when my back lowered since it was hard to tell on the Sorensen test. Chalk bucket survived...no incidents.

A. Double Under Practice - work on getting sets of 2 for 5 minutes
Only two sets of two. Very disappointed since I got a few more last time. Kept jumping backwards too.
B1. Single-Arm DB Press @ 2121; 6-8 reps/side x 5 sets; rest 90 sec
15#(L-8/R- 20#(8/ 20#(8/ 20#(6/ 20#(6/
So I tried to move up to 25# on my third set, and couldn't get one rep on my left arm. Right shoulder started popping during the last set because of bad form.

B2. Strict Pull-ups @ 21X0; amrap x 5 sets; rest 90 sec
4, 3, 3, 2.5, 1.5
C. Side Plank - 60 sec x 3 sets/side; rest 15 sec b/t sides
completed
+
Airdyne
30 sec @ 80% effort
30 sec @ 50% effort
x 20 sets
(rest 3 minutes between sets 10 & 11)
I was not looking forward to this at all. Hate the air dyne. Tried to spend my time working on my breathing during the 80% sections, but that didn't work out too well. I did try to change my mental game in telling myself that I love the air dyne, I love the air dyne, but I might have made up a couple of songs about hating it instead. Was happy about the break in the middle. Finished the first half with 78 cal and finished the second half at 10:01 at 78 as well. Went the extra second to get the same amount.

A. Double under practice - work on getting sets of 2 for 5 minutes
5 sets of 2. I felt like I almost got a set of three, but I was so excited about getting two that I screwed it up. I noticed that I kept jumping backwards during the first two sets that I got, so I was trying to correct that. I stayed on a spot where the mats intersect hoping that I could feel if I jumped off of that spot. Nonetheless, I was really, REALLY happy about getting five sets this morning.

B1. DB Bench Press @ 3011; 6-9 reps x 5 sets; rest for 90 sec
20(9) 25(9) 30(9) 35(6) 35(6)
I don't have my elbow compression things yet, so I didn't do full range of motion again. Started off a little heavier than last week, and it felt fine. I thought that I wouldn't increase after 30# but since I made it to nine reps, I went up to 35#. 35# was definitely a struggle, getting into position, trying to remain steady, and getting off the bench.
B2. Ring Rows @ 2020; 10-12 reps x 5 sets; rest 90 sec
12/11/10/10/10
C. KB Side Bends - 15 reps x 3 sets/side; rest 30 set b/t sides
35# Somehow I managed to finish these. On my last set on my left side, my muscle (cause it feels like only one is working) was screaming! I hate these because they are so deceivingly difficult for me, but I love how I'm sore for the next couple of days. Can't wait to see these things pay off!!!

AMRAP in 6 Minute @ 90% effort:
10 Step-ups @ 20"
amrap strict pull-ups
100m Row
Four Rounds. Managed to squeak out 3 strict pull ups during the first two rounds, then two, and then one at the end. Step ups seemed slow. On the first two rounds, I kept my right leg straight (stepping up with the left, and down with the right,) but then I alternated for the last two rounds without any irritation.
rest 4 minutes

AMRAP in 6 minutes @ 90% effort:
10 Walking Lunges
10 sit ups
80ft farmers carry 44#/hand
5+8 Should have gone faster on the farmer's carry during the first two rounds.