6/30

A.  Barbell push press, 3,3,3,3; rest 1:30

45# (3), 50# (3), 50# (3), 55# (2).
Couldn't get the third one on 55#.  May be too higher for me.  The video I sent was of 50#.  Will work on driving up and not slowing down.

B. "Bat wings" 8-10x3; rest 1:30

Did these. 3 rounds of 10 all at 20# DBs. 

+

4 Rounds for quality reps:
10 V ups
10 Ring rows

5 Push ups

Did this. Sent video of a set of push ups. 

Also, tagged on with my friend's WOD (but modified it so I was doing it at Z1 and just moving to get my legs stretched from yesterday). 

It was a 20 min AMRAP. 

250m row 

10 KBS (I did 15# KB to keep it super light) 

100 single unders 

Completed 8 rounds. 

Will either do one of the programmed running ones tomorrow or the bring a buddy for the endurance class at the gym (waiting to see what the buddy workout is to decide).  

6/29

 7 RFT:
            Run 400 m
            Assault 20 cals
            Row 20 cals

Round 1: 5:54.1
Round 2: 6:25.7
Round 3: 7:12.7
Round 4: 7:14.1
Round 5: 7:15.2
Round 6: 6:54.2
Round 7: 6:46.6

Total: 47:41.6 

I feel like I should have been faster. The bike destroys me -- just can't get the power.

+

10 Side to side alternating Cossack lunges
10 Band pull aparts (send video)
8 PVC back squats
Foam roll quads and glutes

Did all this. Also rolled our thoracic.

Drank a TON of water before and after. It's hot.

           

6/27

A.  Clean pulls (send video again and stay at the same weight), 3,3,3,3; rest 1:30
85# for all. Sent video. 

B.  Weighted GHD hip extensions, 4-5x5; rest 1:30

10# (5), 10# (5), 15# (5), 15# (5), 15# (5)

+

12 min AMRAP:

10 Russian KBS 35-45#

10 Step ups (no weight)

Assault bike 24 Cal

3 full rounds, 10 KBS, 10 step ups, 1 cal bike (used the xebex bike). 

Used 44# KB and 20" box. I think 20" box might be too high for me for step ups.  

Felt a bit rough today and sucked.  My friend did it with me and kicked my butt. She did 4 full rounds, KBS, and almost all step ups. Usually we are more similar. 

+

Supine twist stretch

Banded three way hamstring stretch

Did this. 

Plan is to take tomorrow off and do the horrible workout on Thursday. 

6/26

Lat pull down-- 40# (6), 50# (6), 60# (6), 60# (6)

Seated row -- 40# (5), 50# (5), 60# (5), 70# (5)

Triceps -- 

4 rounds x 5(30#)

Did the 4 x (45 sec plank, 15 sec rest, 15 lemon squeezers, 1 min rest). 

15 min easy run.

Do the workouts this week need to be done in order (well clearly this one was out of order). 

6/25

20 min super easy run (Z1) with a friend.

6/24

A.  Front squat, 5,5,3,3; rest 1:30
45# (5), 50# (5), 55# (3), 60# (3).

B. Weighted back rack step ups, 10 alternatingx3; rest 1:30
60# to a 12 inch box for all (10 reps each time).  Sent video, not sure if I should have used 16" box. 

+

Row 1k

25 Wall ball 10#/9ft target  *video one of your warm up reps

25  Box jumps (no step ups)

Row 1k

Did this. Used 16" box. 8# Wall Ball. 

Time: 11:55. 

HR only went up to 127... Maybe didn't work hard enough. 

+

Calf/Achilles stretch
:30 sec couch stretch each side

:30 sec pancake

Did this. Also rolled out back. 

+ 

30 double unders not for time. 

6/23

A.  Barbell push press, 4x4; rest 1:30
Did this. 45#, 45#, 45#, 45# 

B. "Bat wings" 8-10x3; rest 1:30
Did this. 15# DBs (10), 15# DBs (10), 20# DBs (10). 

+

3 Rounds for quality reps:

10 V ups

10 Ring rows

5 Push ups *video one round of push ups

Did these. Don't think I could get push ups right.  

+

C.  Accumulate 30 double unders not for time

Didn't do this. Will do tomorrow. 

+

Foam roll thoracic spine and lats

Puppy dog stretch

Did this. 

06/20

Haven't worked out since I left Texas. It has been insane. My parents have 10 people staying with them from Europe and I am one of only 3 people in the house who drives. Just no time. I get back to Texas Friday morning and plan on working out Friday afternoon. Sorry.

6/13

A.  Lat pulldown, 8x4; rest 1:30

40# (8), 50# (8), 50# (8), 50# (8). 

B. Seated triangle attachment row, 6-8x4; rest 1:30
40# (8), 60# (6), 50# (8), 50# (8). 

C.  Standing tricep pull down, 8 repsx4; rest 1 min
20# (8), 20# (8), 20# (8), 20# (8).

D1.  Plank, :40 secx4; rest :15 sec
D2.  Lemon squeezers, 14x4; rest 1 min
Did this.

+

Run 3 miles@7:40-7:50 pace

Did this. Really struggled. It was about 96 degrees with no clouds.  Maybe I didn't drink or eat enough before.  Ran it at 7:58 pace. 

Sent you the info for the next week and a half? Will be hard to get to a gym (but my parents do have the machine thing in their basement and running is easy... including track workouts).  

Looking forward to an off day tomorrow. 

6/12

A.  Clean pulls (send video again and stay at the same weight), 3,3,3,3; rest 1:30

Did this. All at 85#. None of them felt right. Sent video of 3 of the rounds. 

B.  Weighted GHD hip extensions (come up to parallel), 4-5x5; rest 1:30

Did this. 10# (5), 10# (5), 15# (5), 15# (5), 15#(5)

+

3 RFT:

Row 500 m

10 Goblet squats 20#

50 Jump rope singles

Total time 9:31.2 

Round 1: 3:06.5

Round 2: 3:21.1

Round 3: 3:03.2 

Average HR: 138 bpm 

HR didn't really go up high until after 4:00. 

+

Supine twist stretch

Banded three way hamstring stretch

Did these. 

6/11

6 RFT:

            Run 400 m

            Assault 20 cals

            Row 20 cals

Did this. It kind of got messed up.  Basically, they have a FitWaco (their endurance class) at 1:30, but the gym doesn't open until 12:30 (and it shuts at 2:30).  So, with warm ups, etc. I finished 1.5 rounds and didn't think I would have enough time to do the whole workout before the FitWaco class (They were rowing a 5k and had capped class at number of rowers).  So, I stopped after 1.5 rounds.  Then the FitWaco coach asked me what workout I was doing and I showed him.  He knew I was supposed to do it Friday with my friend, but there were storms. He said I'll make sure you can finish before they start rowing just go do the last 5 rounds.  So, I did 5 more rounds. Technically, I did 6.5 rounds, but am only reporting the first round the few minute break and then the second-sixth rounds.  The .5 round after the first round isn't counting. 

Round 1: 5:43.2 

Round 2: 6:26.2 

Round 3: 7:03.3 

Round 4: 7:07.7

Round 5: 7:16.3 

Round 6: 7:03.2 

Total time: 40:39

HR average: 172 bpm 

Temp: 91 degrees 

Most of the time HR was over 170 bpm 

Not really happy with how I did on this one.  Tough one on my own.  I fell apart on the bike. I'd like to do this again some time.  Also, clearly went out way too hot. 

+

10 Side to side alternating Cossack lunges

10 Band pull aparts (send video)

8 PVC back squats

Foam roll quads and glutes

Did all this. Although did band pull apart wrong. 

6/9

          A.  Barbell push press, 5x5 (slowly building up from last session); rest 1:30
Did this. 35#, 45#, 45#, 45#, 45#.

          B. "Bat wings" 8-10x3; rest 1:30

Did this. 15# for all.

6 challenging ring rows

9 burpee box jumps

12 V ups

rest 1 min

x4

Did this. Used a 16" box. 

Felt like absolute crap. 

Skipped double unders. Will do them another day. 

+

Foam roll thoracic spine and lats.

Puppy dog stretch.

Did this.

6/8

Ran 45 minutes easy.
HR average was 169.
It was 95 degrees. :-O

Ran with a friend so we talked while running.

6/6

A1.  Russian KBS, 10 unbroken ahap (without messing up your shoulder)x3; rest 1 min

A2.   Wall ball, 10x3; rest 1 min  (start with a light weight and progress through this cycle)

Did this. 

KBS: 35#, 44#, 44#. 

Wall Balls: All at 10# to 9" target. 

+

12 Walking lunges (no weight)

Assault bike 3 min for max calories

rest 3 min

x3

Did this on Assault bike. 

Round 1: 35 cal

Round 2: 34 cal 

Round 3: 31 cal 

Pretty disappointed with this performance. 

+

5 min easy bike

Foam roll quads, glutes

Banded hamstring stretch

Did this. 

6/5

Lat pull down: 40# (10), 50# (10), 50# (10)

Seated row: 30# (8), 40# (8), 50# (8)

Triceps pull down: 10# (8), 20# (8), 20# (8), 20# (8)

Plank, :30 secx4; rest :15 sec

Lemon squeezers, 12x4; rest 1 min

Did this. 

Back stiff and hurting for some reason. 

6/3

Did a buddy workout at the gym. Split between two partners it was:

300 cal assault bike
200 cal row
100 over the rower burpees
(40 minute time cap)

We made it to 75 burpees (only girl team to make it to burpees).

For the bike we did 30 seconds on and off. For the row we switched every 10 cal. For the burpees we switched every 2.

Then did a 20 minute super easy run.


Should this count in place of the 45 min easy run?

6/2

A.  Front squat, (build from last time you did these) 5,5,5,5; rest 1:30

Front squat all at 55#. Sent video. 

B. Weighted back rack step ups, 10 alternatingx3; rest 1:30

Round 1: 55# and 12" box

Round 2: 55# and 16" box

Round 3: 55# and 16" box

Was trying to figure out best box height. 

WOD:

10 Perfect goblet squats 20#

10 V ups

Run 400 m@85-90%

rest 2 min

x4

Round 1: 2:33 (1:33)

Round 2: 2:24 (1:34)

Round 3: 2:26 (1:34)

Round 4: 2:30 (1:37)

Not sure the 400 was a full 400. It's the gym out and back. 

+

Calf/Achilles stretch

:30 sec couch stretch each side

:30 sec pancake

6/1

A.  Barbell push press, 6,6,4,4 (be conservative with loads); rest 1:30

35# (6), 35# (6), 45# (4), 45# (4).

B. "Bat wings" 8-10x3; rest 1:30

15# DBs. 

+

3 RFT:

10 Burpees

12 Box jumps 

80 Jump rope singles

WOD: 5:08.4 

Used a 16" box. 

C.  Accumulate 30 double unders not for time

Did this. 

+

Foam roll thoracic spine and lats

Puppy dog stretch

Did this.