8/31

A.  Above the knee power clean (send video/warm up then do 65,70,75,80 if it feels good ), 3,3,2,2; rest 1:30

Did this. 3 (65#), 3 (70#), 2 (75#), 2 (80#). 

B.  Good mornings, 8x3; rest 1:3 (send video)

Did al lat 65#. 3 rounds of 8. 

+

12 min AMRAP:

10 KBS 35#  

10 Walking goblet lunges 35# if form stays good

Row 600 m

3 full rounds and 10 KBS. Used the 35# KB for both the swings and goblet lunges. 

+

Foam roll glutes/quads

10 Single sided glute bridge

10 Side lying leg raises with toes pointed inward

Did this. Also ruled out back -- middle of it was getting tight during WOD.

8/30

3 mile time trial. 

Total: 23:01. 

Mile 1: 7:32.0

Mile 2: 8:05.3

Mile 3: 7:23.5 

No clue what happened in mile 2. Fell asleep? Also no clue why mile 3 was my fastest. 

Stomach was bothering me between mile 2 and mile 3. Didn't eat before since I ran this at like 6:15am.  Was going to just bail on the run and go to work, but your voice was in my head saying just f***ing do it. haha 

8/28

A1.  Lat pull down, 6-8x4; rest 1 min
Did this. Two green bands with training bar. 

A2.   Standing bicep curls, 8x4; rest 1 min  (both at the same time)

Did this with a 35# barbell. 

A3.   Single sided strict dumbbell press, 6each sidex4; rest 1 min

Did this with 15# DBs. 

+

3 Rounds not for time but quality:

4-5 Banded pull ups (should only be able to do 2-3 then have to come off rest then finish reps) *send video

:20 sec waiters carry right arm

:20 sec waiters carry left arm

3 min max cal assault bike (80% effort)

rest as needed to feel recovered for good quality pull ups

Did this and sent video. 

For waiters cary did 5# plate for  first round and 10# plate for last two rounds. 

+

Foam roll thoracic spine and lats

Did this. 

8/27

It has been pouring non-stop since Friday night due to the hurricane.  We're not getting the flooding like Houston, but it is just gross outside.

So, did one of the indoor workouts. 

 A.  Weighted back rack step ups 10x3 (5 each leg); rest 1:30

Did this to a 12 inch box. 

55#, 65#, 70#. 

No problems. 

 B.   Side plank, :45 sec per sidex3; rest as needed

Did this as written. No problems. 

+

3 sets: 

10 Goblet squats with a 2 sec pause in the bottom@20#

12 Box jumps

10 V ups

rest 1:30

Did this. But, didn't time. Focused on making sure everything was done correctly with correct form. There is no 20# KB so used a dumbbell.  Used a 16" box. Tried the 20" and then my head got the better of me. 

+

Assault 15 min easy

:30 sec couch

:30 sec half pigeon

Foam roll glutes and quads

Did all of this and rolled out back and lats as well. 

8/25

 A.  Push ups, 4-5x6; rest 1:30  (send video of one set)
Did this. 

+

20 Min AMRAP:

20 Ab mat sit ups

Row 500 m

10 Ring rows

50 Jump rope singles

  5 Over the rower burpees

Did this. 4 full rounds + 20 ab mat sit ups, 385 meter row. 

+

Foam roll thoracic spine

Banded lat stretch

Banded trap stretch

Forgot the banded stretches. Not sure what they are. Will look them up. 

8/24

Waited until it cooled down to run.  Went out to run at 8:20pm and a massive storm came in.  It is now 8:40pm and it's still storming. I'll chalk this up as a loss and try another day.

8/22

A.  Bench press, 4,4,3,3; rest 2 min

45#, 55#, 60#, 60#, 

I think I could have done more, but got nervous without someone there to grab it if I couldn't.  My shoulder is feeling surprisingly strong.  Just have to keep reminding myself at this time last year I couldn't even lift a mug with that arm. 

B.  Ring rows, 5x5; rest 1:30

Did this. No problems. Focused on squeezing lats together. 

+

12 min AMRAP:

12 Burpees

:20 sec suitcase carry left arm

:20 sec suitcase carry right arm

24 Cal Assault

Did this. Used 44# KB. 

2 full rounds, 12 burpees, :20 sec suitcase left arm, :20 suitcase, right arm, 15 cal assault. 

+

Foam roller thoracic and lats

Puppy dog stretch

Did this. Also rolled quads and glutes because they were tight. 

8/21

A.  Back squat, 5x5; rest 2 min *same weights as last session/send video
75#, 80#, 85#, 85#, 85#.
Sent videos. Didn't feel like they would good. So, never went up after 85#. 

B.  Goblet squat with a 3 sec pause in the bottom, 3,3,3,3; rest 1:30

35#, 44#, 55#, 55#. 

+

For time:
Run 800 m

20 Dumbbell thrusters 15-20#

15 GHD sit ups

20 KBS 35#

10 GHD sit ups

Run 400 m

10:22.4. 

Used 20# Das for thrusters. Struggled a bit. It was hot. 

+

:30 sec couch
:30 sec sieza sit

Foam roll sides of glutes and quads

Did this. 

My legs still don't feel fully recovered from the hamstring thing.  So, just did this instead of the time trial.  I need to find a time to do the time trial when it's not 100 degrees. 

8/19

My hamstrings were killing me from the Good Mornings.  They're still sore.  So, decided made no sense to do the time trial this morning. Did yesterday's workout.  

15 minute super easy warm up run to try and loosen hamstrings.  

 A1.  Lat pull down, 8x4; rest 1 min
Used two green bands fro the first 3 rounds then black for the last round. 

A2.   Standing bicep curls, 8x4; rest 1 min

8 rounds of 4 with 15#.  Were these alternating or both DBs up at same time? 

A3.   Single sided strict dumbbell press, 6each sidex4; rest 1 min

4 rounds of 6 each side. 15# 

+

3 sets:

8 Banded pull ups (decrease band from last time)

10 Wall ball 10# (send video of warm up reps)

:20 sec assault sprint

rest until full recovery (3-5 min)

Did this. I'm not sure I understood this workout in terms of what it was working? Was it just an accumulation of all things I suck at into one workout? :-) 

Recorded assault cals for the :20 sec. 
Round 1: 6.5, Round 2: 6.1, Round 3: 6.0


+

Foam roll thoracic spine and lats

Did this and rolled out hamstrings. 

Not sure what to do now with the order that I screwed it all up? Take tomorrow off and then do the 3 mile time trial on Monday? Then do Monday's workout Tuesday and Tuesday's Wednesday?  Wednesday is supposed to be off and is the last day of the program.  

8/18

Had to take off.  Couldn't get gym time in when they were open with my meetings and letting the dog out (I live 15-20 minutes from work and the gym).  

8/17

A.  Above the knee power clean (send video/warm up then do 55,65,70,75 if it feels good ), 3,3,3,3; rest 1 min

3 (55#), 65# (3), 70# (3), 75# (3)

B.  Good mornings, 8x3; rest 1:3 (send video)

Did these all at 65#. 8 rounds of 3. 
+

21-15-9
Deadlift 105#

Box jump 

Cal Assault

Did this as written. 16" box.

9:30. 

+

10 Single sided glute bridge

10 Side lying leg raises with toes pointed inward

Did this. 

8/16

A.  Bench press, 5x5 (rest 2 min) increase from last session if possible
35#, 45#, 55#, 55#, 55# 

B.  Ring rows, 5,5,5,5; rest 1:30
Did this. No problems. 
+

3 RFT:

Row 500 m

10 Over the rower burpees

10 Du attempts

40 Jump rope singles

Time: 12:35.1 

Round 1: 4:39.3

Round 2: 4:07.5

Round 3: 3:47.9

Double under attempts took forever. 

+

Foam roller thoracic and lats

Puppy dog stretch

Did this. 

8/15

I ended up being able to work out today (didn't have to go up to the camp).  So, just jumped in on my friend's workout.

Primer:
5 minute easy row
+
5 minute AMRAP
5 air squats
5 PVC pipe around the world
5 punter kicks

WOD:
Pt 1: 10 minute AMRAP
300m run
8 goblet squats (26# KB)
6 maker push ups (5# weights)*

3 full rounds, 8 goblet squats.

* I didn't do the push up part just the plank lifting weight up to shoulder and the up and squat down part with weight on shoulders.


Pt 2: AMRAP 10 minutes
2 minutes hard/ 2 min easy on the assault bike.

8/13

Ran for 47:12 with my friend.  
It was over 95 degrees. :-O 

8/12

A.  Push ups, 4-5x5; rest 1:30

Did this. Did girl pushups. Wasn't sure if I'm allowed to do real ones yet. 

+

Run 1 mile

then:

5 Rounds of- 10  Alternating lunges, 10 Sit ups (50 total of each)

then:

Run 1 mile

Did this. Super hot out. 

8/9

 A.  Weighted back rack step ups 10x3 (5 each leg); rest 1:30

Did this. All at 55# with a 12 inch box. 

+

5 Rounds for quality:

4 GHD sit ups

5 Goblet squats 20#

6 Side to side alternating cossack squats

Run 400 m

Did this. 

+

Assault 5 min easy/Run 5 min easy

x2

Did this (well only did Assault for 20 min). 

8/7

A1.  Lat pull down, 10x4; rest 1 min

4 rounds of 10. Used a black band and green band with bar in middle on rig and pulled down like machine. 

A2.   Standing bicep curls, 10x4; rest 1 min

4 rounds of 10. 15# first two rounds, 20# last two rounds. 

A3.   Single sided strict dumbbell press, 8 each sidex4; rest 1 min

4 rounds of 8 on each side.  Used 12#s. 

+

Assault 80 Cals

12 Burpees

Assault 40 Cals

14 Burpees

Assault 20 Cals

16 Burpees

18:10. 

That first assault was a killer.  Wasn't sure how intense this was supposed to be. 

+

Foam roll thoracic spine and lats

Did this. 

8/6

Five easy miles with a friend early. Tried to beat the humidity-- managed to beat it for half the run. :)

8/4

A.  Above the knee power clean (send video/increase loads from last session ), 3,3,3,3; rest 1 min

55#, 60#, 65#, 65#.
Wasn't sure how much to keep increasing by. 

B.  Good mornings, 8x3; rest 1:3 (send video)

3 rounds of 8. All at 55#. 

+

10 Deadlift 85#

40 Jump rope singles

Row 500m

8 Deadlift 95#

80 Jump rope singles

Row 1000m

6 Deadlift 105#

120 Jump rope singles

Row 1500m

Did this as written. 18:15. 

+

10 Single sided glute bridge
10 Side lying leg raises with toes pointed inward

x3

Had to run to a meeting (and definitely needed to shower before the meeting after this workout in 100 degree heat) so didn't do this last part. Will add to another day. 

8/3

Run 1 mile@7:40-7:50 pace; rest/walk 2 min, Run 2 miles@8:00-8:10 pace, walk/rest 5 min

Run 1 mile@7:40-7:50 pace

Did this. It was hot. I should have brought water. Last mile was rough. 

Run 1 Mile @ 7:40-7:45 pace -- Ran 7:45.5 

Run 2 Miles @ 8:00-8:10 pace -- Ran 16:19 (first mile was 8:08, second was 8:11). 

Run 1 Mile @ 7:40-7:45 pace -- Ran 7:41.4 

Average heart rate (including the rests) was 169 bpm.

8/2

A. Back squat 5x5, rest 2 min. Add 5# to each round from last time.

70#, 80#, 90#, 95#, 95#.
Sent vide of last round.

B. Goblet squat 4 rounds of 4 with a 3 second pause at the bottom, rest 1:30.

35#, 44#, 44#, 44#

12 minute AMRAP
10 Goblet squats with a 20# dumbbell
12 v-ups
14 KBS 35#
16 cal assault

3 full rounds + 10 goblet squats + 12 v-ups + 14 KBS, + 2 cal on assault

There was some pulling in right groin during the goblet squats and then during the AMRAP (goblet squats and KBS).  Stretched it out afterwards.

:30 couch
:30 weird sit thing
Foam roll gluten and quads

Was really dragging today, but felt better after working out.

Emailed to see what to do about Saturday, but it looks like Saturday is a leg day. So maybe makes more sense to run tomorrow and then just do Saturday's workout on Friday?

8/1

A. Bench press 5 x 5, rest 2 minutes (light loads)
35#, 45#, 45#, 45#, 45#

B. Ring rows 4 rounds of 5, 1:30 rest
Did this. No problems.

(10 DB push press 15#
10 burpees
Row 3 minute max meters
Rest 3 minutes)
x 3

Really struggled today.  Just couldn't get going on the rower. Felt tired. Straps also kept slipping.

Round 1: 706 meters (2:07.4, 36 s/m)
Round 2: 694 meters (2:09.5, 34 s/m)
Round 3: 689 meters (2:10.6, 34 s/m)


Split of each minute of each round.

Round 1
Minute 1: (1:56.7, 257 meters, 37 s/m) *too fast I know
Minute 2: (2:09.8, 231 meters, 34 s/m)
Minute 3: (2:16.9, 219 meters, 34 s/m)

Round 2
Minute 1: (2:07.6, 235 meters, 36 s/m)
Minute 2: (2:12.1, 227 meters, 32 s/m)*had to fix straps twice
Minute 3: (2:08.7, 233 meters, 35 s/m)

Round 3:
Minute 1: (2:07.1, 236 meters, 35 s/m)
Minute 2: (2:15.7, 221 meters, 33 s/m)
Minute 3: (2:09.3, 232 meters, 34 s/m)

Also really struggling to hit the calorie count. Eating more than normal, but I guess not hitting it still and I'm always full.