5/30

A.  Clean pulls (send video), 3,3,3,3; rest 1:30

Did this. All at 95#. Sent Video of a few of them. They're not right. 

B.  Weighted GHD hip extensions (come up to parallel), 4-5x4; rest 1:30

Did this. 5 each time. 5#, 10#, 15#, 15#. 

No clue what the weight should have been. 

+

Row 1k

50 Sit ups

AD 50 cals

Did this. Sent a thing showing the HR during it. Maybe should have gone harder on the bike. 

Total time: 12.20.3

1k time: 4:25.7

Assault bike 50 cal time: 5:17. 

+

Supine twist stretch

Banded three way hamstring stretch

Did these. 

It was hot and humid. 

5/29

Run 1 mile@80-85% perceived effort; rest 5 min walking, Run 800m@85-90% perceived effort; rest 3 min walking x 2

Did this. It was 97% humidity. Blah. 

Round 1

Mile: 7:28 (av heart rate: 165)

800m: 3:26 (av heart rate: 167)

Round 2

Mile: 7:32 (av heart rate: 170)

800m: 3:28 (av heart rate: 168)

Not sure if these were good or not? Not sure what you expected.  Went off perceived effort and not pace so didn't use watch until the end, etc. 

+

:30 sec half pigeon each side

10 single sided glute bridges

10 side lying leg abductions with the top foot pointed inward

x3

Did this later when I got home. 

5/27

A. Dumbbell thrusters 4 rounds of 6, 1:30 rest.
20#, 20#, 25#, 25#.
May have been able to do 30#, but not sure if I could have done them for 6. Maybe.

B. Bulgarian split squat. 3 rounds of 6 (it said 4-5, I can't read). 1:30 rest.
5# plates, 10# plates, 10# plates

WOD
12 minute AMRAP
500m Row
8 GHD situps
8 Goblet squats at 25# (there were no 20# Kbs)
40 single unders

I think it was 3 full rounds and 165 meter row (or it was 4 rounds and 165 meter row, but I don't think that would be feasible).

It was super humid and hot.  Thought I was going to throw up afterwards from the heat. Took a few minutes to try and bring my temperature down.  Have had a headache for most of the afternoon.  Will work on drinking more water.

Didn't do the 45 minute run yesterday.  Is it ok to do it tomorrow and then start the new programming? I took yesterday off and I think the new programming is 2 days on then Wednesday off, so would only be 3 days in a row.

5/25

            A.  Dumbbell bench press, 8x4; rest 1:30

Did this. 20# DBs.

            B.  Standing dumbbell flies, 8x3; rest 1:30

Did this. 10#, 7.5#, 7.5#, 7.5#.
Felt like I wasn't getting full range of motion with 10# so dropped down.

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

Did this. 15# plate.
            D1. Dumbbell side bends, 10 reps each sidex3; rest :30 sec

            D2. Side plank, :40 secx3; rest 1 min

Did this.

Did foam rolling stuff.

5/22

5/22 A1. Plank :30 secx4; rest :15 sec
        A2. Vups, 10x4; rest 1 min

Did this.+

3 RFT 
8 burpees
14 alternating lunges (no weight)
Run approximately 400 m

Did this. Grass was cold. :)
8 minutes something.

Went to these awesome natural hot springs later in the day. So fun!!

5/21

Ran 23 minutes easy.

Nice view of the mountains. :)

Was also nice to run with very little humidity.

5/18

A. Clean pulls, 3x3; rest 1:30
Clean pulls. 3x3 all at 85#.
Bubby helped me. He said I wasn't pulling bar close enough (which you said), and I wasn't sitting back far enough/using my legs. Didn't go up on weight so I could focus on technique.

B. V ups, 10x3; rest :45 sec
Did this. No problems.

+

12 min Amrap:
Row 400 m
12 KBS
60 single unders

Did this. 4 rounds plus 154 meters.

HR didn't get up over 150 until 5 minutes into workout. I'm not sure I'm doing them intensely enough.

5/16

3 rounds of 10 GHD sit ups and 12 bicycles
4 x 4 front squats (35#, 45#, 50#, 50#)

Workout:
3 rounds
10 air squats
10 box jumps (12" box + 35# plate)
24 cal AD
8:03

5/15

A.  Crossover symmetry exercises, 10 repsx2; rest as needed 

Did this. Shoulder is feeling better. Must have been wall balls just waking a muscle up or something. 

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

Did this with 5# weights. 

+

8 min AMRAP:

40 Jump rope singles

8 Burpees

12 Cal assault

Did this. 3 rounds, 40 singles, 8 burpees, 1 cal. 

rest 5 min

3 RFT:

20 Cal Assault bike

10 Ring rows

40 Mountain climbers

Did this. 8:54.30.

Rolled out legs and back afterwards. 

May do a 30 minute super easy run with a friend later. More for social than working out. 

5/13

Did the FitWaco (endurance workout).

Primer:
800m Jog
Then 5 Rounds: 
5 Ring Rows
5 Box Step Ups (R+L) to a 20" box
5 Banded Squats 

Pt1: Air Bike 
Easy 4 mins
EMOM for 4 minutes  x12SecMAX WATTS
Easy 4Mins
REST 4mins 

Pt2: Row 
Rd 1 250E/250mod/250E Rest 1 Min
RD2 250E/250Hard/250m Easy Rest 1min 
Rd3 250Mod/250VHard/250m
Rest 4 

Core Finsher 
EMOM
{Until Failure or Time Cap} (Add one rep to each per rd)
1 V-UP + 1 Weighted Sit up (behind head) + 1 Hollow Body Rock

Did this up to 7 minutes. 

My shoulder is sore. Not sure why. Maybe from benching a couple days ago?  

What should I do about the 800s I missed (see below)? 

Run 800 m@7:30 mile pace; rest 2 minx4

*post rate of perceived effort

5/12

A.  Back squat, 4,4,4,4; rest 2 min **Send video from a side angle

85# (4), 105# (4), 115# (4), 120# (4) 

B.  Clean grip, RDL, 3-4x4; rest 2 min *send video again

4 each round x 4 all at 85#. 

+

4 RFT:
Row 400 m
8  Wall ball 8# (low target.....if this hurts your shoulder do Goblet squats)
10 V ups

Did this. They don't have an 8# wall ball -- only 6# and 10#.  Went with 6# to be safe?  No problems though. 

Felt slow on this workout. 11:37.0. 

+

:30 sec half pigeon stretch each leg
:30 sec couch stretch each leg

foam roll glutes and quads

Did this. 

5/11

 A.  Dumbbell bench press, 8x4; rest 1:30

Did this. 20# (8), 25# (8), 25# (8), 20# (8). 

The 25s were hard.  Went back to 20# for last one because I was fatigued and didn't feel like dropping a 25# weight on my face. 

B.  Standing dumbbell flies, 8x3; rest 1:30 

Did this. 7.5# (10*), 10# (8), 10# (8). 

* thought it was 10 reps then looked again. 

C.  Front raises with a plate, 10x3; rest 1 min 
Did this. All at 15#.  The 25# wasn't happening.  

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

D2. Side plank, :35 secx3; rest 1 min

Did this.  25#, 30#, 30#.

I'm not sure I'm doing this right.  I do 10 reps each side then do a side plank each side and repeat that 3 times? 

+

foam roll thoracic spine, lats, serrates

Did this. 

Ran 45 minutes this morning.  Then ate breakfast and then did the arm workout.  Probably about 2 hours between the two workouts. 

5/10

My knee has been bugging me since the DUs last week. Found a halfway decent massage place yesterday. She worked on the calf and back which helped some.

Haven't done the 45 min run -- was playing it safe. Is it ok to do it tomorrow since tomorrow is just upper body and no wod?

5/8

A.  Clean pulls, 3,3,2,2; rest 2 min

Did this.  65# (3), 85# (3), 85# (2), 90# (2) 

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

Did this. 3 rounds of 10. 25#, 35#, 35#. 

+

3 Rounds not for time but quality:

10 Deadlift 115#

8 Over the bar burpees

10 Goblet squats 15#

Did this as listed. 

+

:30 sec pancake stretch

Foam roll thoracic spine

10 Single sided pelvic bridges

three way banded hamstring stretch

Did this. 

5/6

Ran the 5k.

24:13. Clearly not happy with that.
Finished 2nd in my age group out of 23.
20th overall (male and female) out of 380.

If I had known what the course was and the race was I wouldn't have picked this one.  Basically, about half the people were women who had never run a 5k before who were pretty much walking a 5k and then a huge group of about 12 year olds.  The start of the race was over a narrow bridge followed by a turning path to get down along the river.

I ended up being the last person to start (I'm not good at pushing my way to the front) and was over a 1:30 behind the first person who started (didn't matter because it was chip time).  But, I couldn't get around people for the first half mile because people were walking 4 across the path and not moving.  And then stupid kids wouldn't let you go around them because they have no race etiquette and kept cutting me off then walking.  

There also weren't any mile markers so I had no clue where I was pace wise until the turn around.

12:21 for the first 1.5 miles.
11:53 for the last 1.5 miles.

After getting around a lot of people I ended up running the second half of the race by myself (since the front people had a 1:30 head start).

So, who knows.  Maybe I am that slow. Maybe it was the conditions.  I'd like to try and redo a 5k at some point.  My calves and ankles hurt from the DUs and I'm just complainy today. haha.

5/4

A1.  6 Ring rowsx4; rest 1 min
Did this.

A2.  Barbell shoulder press, 4,4,3,3; rest 2 min
Did this. 35#, 40#, 40#, 40#

+

10 Burpees
30 Sit ups
3 min max double unders
rest 2 min
x2

Round 1: 20
Round 2: 28

I hate DUs and suck at them.

Ran 20 min super easy.

:30 sec couch stretch
:30 sec pancake
:30 sec half pigeon
three way banded hamstring stretch
foam roller calf/Achilles

Right hip and knee are suddenly sore (hours after working out).

5/3

Run 5 minutes easy, 5 minutes at goal 5k pace x 2 
Run 10 min easy 

Did this. Just ran at a moderately fast pace.  The wind was insane. 

First 5 minutes at goal was .68 miles which is saying 7:21 mile pace.
Second 5 minutes at goal was .65 which is saying 7:41 mile pace. 
Weird since it was only a 48 meter difference... 

Legs still felt heavy from Monday. Will make sure I have some more protein tomorrow. 

5/1

A.  Dumbbell thrusters, 8 repsx3; rest 1:30

Did this. 15# DBs, 20# DBs, 25# DBs.

B. Bulgarian split squats, 6 reps per legx3; rest 1:30 between sets

Did these. No weight, 5# plates, 5# plates.

Run 800 m
20 Squats (no weight)
12 V ups
Row 1k
20 Walking lunges (no weight)
12 V ups
Run 800 m

Did this. 14:29.9.
Legs felt heavy from yesterday's workout.

94 degrees. Blah.