4/30

A.  Crossover symmetry exercises, 10 repsx2; rest as needed *I will send a picture of which ones to do

Did this. Used red bands.

B.  Prone single sided tricep extensions, 10-12x3; rest 1 min between sets

Did this. 3 rounds of 12. Used 5# plates.


3 RFT:
50 Single unders
25 Sit ups
10 Ring rows


rest 5 min


3 RFT:
Row 400 m
6 Over the rower burpees
12 Box jumps

Did both of these.
Forgot to start watch for first part.

For the second one I used a 16" box.
Time. 8:47.8.

One of the coaches at the gym was helping me with my rowing afterwards (he was helping my friend then offered me tips). Was very helpful and he was super nice.

4/27

A.  Clean pulls, 3,3,3,3; rest 2 min

Did this. 65#, 85#, 85#, 85#

B.  Side to side goblet Cossack squats, 10 alternatingx3; rest 1:30

Did this. All at 25# KB. 

+

15 min AMRAP:

10 Deadlift 105#

10 Front squat 45-55# (if this hurts your shoulder use dumbbells)

Assault bike 30 Cals

Did this. 105# deadlifts. 45# front squats.

3 full rounds + 5 deadlifts.

All lifts were unbroken throughout. Used the xebex bike instead of assault (I think they are the same maybe?). Let HR get too high at about 10 min and felt sick.

:30 sec pancake stretch

10 Single sided pelvic bridges *send video

three way banded hamstring stretch

Did this. Couldn't get a good video of weird pelvic bridge things.

4/26

6 x 400m, 2 min rest. Aim for same time.

1:33.5
1:31.6
1:33.4
1:33.5*
1:33.3*
1:31.8*

*stomach bothering me

Wasn't feeling it. Managed to convince myself I had to do it about 8pm. In a way it was nice because the temp has dropped to 65.

But, it was dark so couldn't see watch until I stopped each lap. Did it on the track and only looked at watch at end of 400m. Pretty happy with the ability to pace naturally.

4/25

A.  Dumbbell bench press, 8-10x3; rest 1:30

Did this. Used 20# DBs for each round. 3 rounds of 10. 

B.  Standing dumbbell flies, 8-10x3; rest 1:30 *send video

Did this. 5# plates (10), 10# DBs (8*), 7.2# plates (10#). 

*Wasn't going as high so wasn't sure it was right. Sent video of this one and the 7.2. Dropped down after the 10# in case it wasn't right. 

C.  Front raises with a plate, 10x3; rest 1 min *send video

Did this. Used 15# plate. 3 rounds of 10. 

D1. Dumbbell side bends, 10 reps each sidex3; rest :30 sec

D2. Side plank, :30 secx3; rest 1 min

Did this. Used 25# DB for side bends.  Did side plank on each side (assuming that was right). No problems (little more fatigue on bad shoulder from planks, but not pain). 

+

foam roll thoracic spine, lats, serrates

Did this. Learned where the serrates was. :)

4/24

A.  Back squat, 5x5; rest 2 min (if you tip forward don't go up in weight)

Did this. 85#, 105#, 105#, 105#, 105#. 

Didn't go up. Sent vide too see if it was ok. If it was will go up next time. 

B.  Clean grip, RDL, 4-5x4; rest 2 min *send video

Did this. Think I know what I did wrong now. 85# for all 4 rounds, 5 reps each round. 

+

15 Goblet squats (perfect upright form) 15-20#

15 Russian kbs 26#-35#

Row 30 Cals

rest 1:30

x2

Did this. Used a 15# KB for Goblet squats (no 20# KB). Used 35# KB for Russian KBS. 

Round 1: 3:11.8 

Round 2: 304.1 

+

:30 sec half pigeon stretch each leg

:30 sec couch stretch each leg

foam roll glutes and quads

Did this. 

4/22

5 mile run.

Couldn't do it Thursday. The end of the semester is crazy. Still need to do that 2 mile at 4mile pace. Should I do it tomorrow or just do a double on one of the lighter days this week?

4/21

A1.  5 Ring rowsx4; rest 1 min *focus on moving through the scapula *send a video of one set

Did this. No problems. Should I keep doing them like this or use a weight for my feet (to get my feet more elevated)?

A2.  Barbell shoulder press, 4x4; rest 2 min *send video of one set

Did this wrong. All at 35#.

+

15 min AMRAP:

5 Burpees

5 GHD sit ups

25 Cal Assault bike

15 Double under attempts

Did this. 4 rounds plus 3 burpees.

B.  10 band pull apartsx3; rest :30 sec

Did this. 

4/18

A. Deadlift 2, 2, 1, 1 rest 2:00 *video final set
155# (2), 170# (2), 175# (1), 175# (1)
Wasn't sure if I could go heavier... I guess if video looked good I might have been able to?

B1. Hollow body hold, :20 sec x 4, rest 30 sec *send video of hollow arch and hold again
B2. Hollow body arch, :20 sec x 4, rest 30 sec
Did this.

12 min AMRAP:
6 GHD hip extensions (controlled tempo/no weight)
Row 600m
10 Alternating back rack walking lunges 55#
Did this.
2 all rounds + 6 GHD hip extensions + 591 meters (couldn't get those last 9).

No problem with the back rack walking lunges.  Wasn't sure if it would hurt my shoulder (not that it should since it is healed) -- it didn't.

+

:20 sec couch stretch each side
:20 sec half pigeon stretch each side
10 lateral step overs (put a band or pvc pipe and step laterally)
x 2

Did this later in the evening... I had to run to a meeting and needed time to shower after the workout.

4/14

*hard effort*
          Row 40 cals
          Run 800 m
          Assault bike 2k
rest 12 min
x2



Round 1
3:00.02 (40 cal row)
3:56.49 (800m run)
3:49.59 (2k assault bike)
10:46.10 (total time)

12 minute rest

Round 2
3:09.60 (40 cal row)
3:46.13 (800m run)
3:42.31 (2k assault bike)
10:38.04 (total time)

Run may have been slightly over 800m. The store of this HGTV show (Fixer Upper) is next to the gym and it was slammed today. Dodging people wandering around taking pictures by paying attention to anyone to stay on the loop was a nightmare.

Did a 10 minute slow bike cooldown afterwards.

4/13

Did this a bit out of order because I could make it work with my schedule today, but didn't want something too hard core since I did the time trial yesterday.

A.  Dumbbell bench press, 6 repsx4; rest 1:30 

4 rounds of 6. 15# DBs, 20# DBs, 20# DBs, 20# DBs. 

The next weight up was 30 and I wasn't sure I could do that. 

B.  Bent over supinated single sided dumbbell row, 5x5; rest 1:30

5 rounds of 5 each arm. 20#, 30#, 30#, 30#, 30#

C.  Y raises, 10x3; rest 1 min

3 rounds of 10. 7.7# on each arm.  May have been a bit too much. 

+
 40 Du attempts

 40 Sit ups

 30 Du attempts

 20 Sit ups

 20 Du attempts

 10 Sit ups

 10 Du attempts

Did this. Didn't time it. As I'm sure you can guess its as awful with the DU attempts. 

 +

Foam roller thoracic area/lats

Did this. 

4/12

Ran the 4 mile time trial.
Shouldn't have put it off.
Legs were tired. Probably wouldn't have been tired if I had done it when it was originally programmed.
Lesson learned.

Total time: 28:44 (average pace 7:11).

Mile 1: 6:53.4
Mile 2: 7:22.4
Mile 3: 7:13.8
Mile 4: 7:14.0

Did it around my neighborhood and had premature where each miler marker was. Maybe a track would have been better to keep first mile under control... looks like they all should have been around 7:12 (if it's possible for me to run that consistently... I usually like to start off a bit faster). Did stop twice (and stopped watch). Very brief stops to fix my shoes.

4/11

A1.  Goblet squat, 6,6,6,6; rest :20 sec

Did this. 44#, 53#, 53#, 53#. 

Tried the 60# DB like you suggested, but couldn't figure out how to hold it properly. I have little hands. :-O

A2.   Lateral band step overs, 8 totalx4; rest 1 min

Did. Used 16" box and pvc pipe 

B1.   V ups, 15x3; rest 30 sec

B2.   Plank, 1 minutex3; rest 1 min

Did these. Struggle bus. 

+

3 Rounds for quality:

12 walking lunges (no weight)

Single sided suitcase carry ahap :20 sec right arm

Single sided suitcase carry ahap :20 sec left arm

10 air squats

Did this. Used a 44# KB.  Should the weight be touching my leg or complete away from it? 

 +

5 min easy bike cooldown

Did this.

:30 sec pancake
banded hamstring stretch
:20 sec spiderman lunge stretch

Did this. Also rolled out that left knee/calf/IT band. Knee slightly sore again and have that weird knot and pain on the upper inside of my quad. 

4/10

 A.  Tricep rope pull down, 6-8x4; rest 1:30  *make with a band attached to the rig (send video)

Did this green band.  4 rounds of 8 each arm.

B.  Seated row, 8-10x3; rest 1:30  *sit with leg out in front and attach a band to the rig (send video)

Did this using green band. 3 rounds of 10.

C.  Seated alternating bicep curls, 14 altx3; rest 1:30

Did this. 12# DBs, 15# DBs, 15# DBs. 

+

 8 Dumbbell strict press (light weight/keep ribcage down and don't arch back)

 10 No push up burpee box jumps

 80 jump rope singles

  rest 1:30

 x3

Did this.  Used a 20" box and 10# DBs. 

Round 1: 200 

Round 2: 1:48

Round 3: 1:47 

4/8

A.  Deadlift, 2,2,1,1; rest 2:00

145#(2), 155# (2), 165# (1), 170# (1)

No problems. Think I can go heavier. 

Warmed up for a bit starting with 105 and working my way up. 

B1.Hollow body hold, :20 secx4; rest :30 sec B2.Hollow body arch, :20 secx4; rest :30 sec

Did this. 

+
Assault bike 40 cals

20 Russian kbs (light weight)

Assault bike 20 cals

15 Russian kbs

Assault bike 10 cals

10 Russian kbs

Did this. Used a 24# KB. 

9:17

 +

:20 sec couch stretch each side
:20 sec half pigeon stretch each side
10 lateral step overs x2

Did this. 

Guess I may have to do the time trial since the workout tomorrow involves the time trial time... 

4/6

45 minutes not tracking pace.
Ran with a friend.  Good company and great weather (mid 70s and sunny with a tiny breeze).

4/5

A.  Dumbbell bench press, 6 repsx4; rest 1:30 *increase weight from last session if possible

Did this. 4 rounds of 6 reps all with 20# DBs. Non-surgery shoulder felt weaker.

B.  Bent over supinated single sided dumbbell row, 5x5; rest 1:30

Did this. Never sure I'm doing these right. Sent video.

5 rounds of 5. 

25#, 30#, 30#, 30#. 

C.  Y raises, 10x3; rest 1 min

Did these. 

3 rounds of 10. 

5.5# plates, 6.5# plates, 6.5# plates. 

+
 3 RNFT:

20 sit ups

16 box jumps

8 Ring rows

Did this. Used a 16" box and an ab mat. 

 +

Foam roller thoracic area/lats

Did this. 

4/4

  A1.  Goblet squat, 6,6,6,6; rest :20 sec *send video again

Did this. 35#, 44#, 53#, 53#.

Sent video. 

A2.   Lateral band step overs, 8 totalx4; rest 1 min

Did this. Used 16" boxes and PVC pipe.   

  B1.   V ups, 15x3; rest 30 sec

   B2.   Plank, 1 minutex3; rest 1 min

Did these.

+

 5 Double kettlebell front squats (whatever weight keeps good form)

Row 500 m

15 Double unders

rest 1 min

x4

Did this. Used 15# KBs. The next weight up was 25#. 

Round 1: 3:24

Round 2: 3:35 

Round 3: 3:37

Round 4: 3:38

Hit 6 double unders in first round (double sine double only counting doubles and then 5 and then it was crap on all other rounds).

 +

5 min easy bike cool down

:30 sec pancake
banded hamstring stretch
:20 sec spiderman lunge stretch