9/27

 A.  Strict chin ups, 1.1x5; rest :30 sec/rest 2 min
Did this. Failed the last one. Didn't quite get chin over bar. 

B1.  Seated  single sided strict dumbbell press, 6-8x4; rest :10 between sides/rest 1 min

Did these. 8 each round all at 15#. 

B2.  Single  sided dumbbell upright rows, 8x4; rest :10 sec/rest 1 min

Did these. 8 each round all at 10#. Sent video to see if they were right. 

+

For time:

Run 800 m

40 Burpees

Run 800 m

Time: 10:01. 

+

banded lat stretch

:20 sec puppy dogx2

foam roll thoracic spine and lats

Did this. 

Had a massage today as well which was nice. :) 

9/26

Run 1 mile@7:30-7:35 pace, walk rest 3 minx2 plus run 10 min easy at the end

First mile: 7:25.7

Second mile: 7:29.8 

Sorry, a few seconds faster (wasn't on a track). 

Did the 10 minutes super easy at the end. 

+

:30 sec couch

:30 sec half pigeon

:30 sec pancake

Did this.

I need new running shoes. The ones I have are starting to bother my knee and achilles. 

9/24

60 minute easy run with a friend.

Should I do the Run 1 mile@7:30-7:35 pace, walk rest 3 minx2 plus run 10 min easy at the end tomorrow? Or will you send through new programming and work that in? That's the only workout I have to make up. I've only done two days in a row so don't think tomorrow is an off day?

9/23

A. Front squat@32x1 tempo, 5x5; rest 2 min * send video same weight as last session

Did this. 75# (5), 80# (5), 85# (5), 85#(5), 85#(5).

Sent videos.

B. Goblet Lateral lunges, 10 alternating (5 each leg)(light weight), send video; rest 1:30 *same weight as last session

Did this. It didn't say how many rounds. Did 3 rounds of 10 alternating all at 15#.
+

12 min amrap:

6 Barbell thrusters 45#

8 V ups

Run 400 m

Did this. 3 rounds and a little over 200m. The thrusters were tough. I did them all unbroken. I need to watch arching my back. 

 +

 :30 sec couch stretch
:30 sec pancake
:30 sec half pigeon
X2

Did this. 

9/19

A.  Power clean, 8 singles up to 75#; rest as needed (send video of two lifts)

55#, 65#, 65#, 70#, 70#, 70#, 75#, 75#, 75# 

+

3 RFT:

10 Deadlift 115#

20 Cal Assault

80 Jump rope singles

Time: 10:10.3 

rest 8 min

3 RFT:

5 Hanging knee raises

Row 500 m

12 Walking lunges 15# per hand

Time: 10:04.6 

+

Foam roll quads and mini roll or barbell roll calfs 

Three way banded hamstring stretch

Did this. 

Liked this workout. 

9/18

A.  Single sided ring rows, 8 each sidex3; rest as needed (send video)

B. Push ups, accumulate 15 quality reps (not on your knees)

+

5 Seated barbell pull ups

:10 sec static ring hold in the hollow body position

20 Ab mat sit ups

rest 2 min

x4

+ 

Foam roll thoracic and lats and pecs

Did it all as listed. Struggled with the push-ups. 

9/17

A.  Goblet squat, 5x5 with a 2 sec pause in the bottom; rest 1:30

44# (5), 55# (5), 55# (5), 55# (5), 55# (5)

B.  Back rack reverse lunges, 10 (5 each leg)x3; rest 1:30

3 rounds of 10 all at 55#. 

C.  Plank, :45 secx3; rest 1:30

Did these no problems. 

+

Run 400 m

30 Wall ball 9ft/10#

15 Box jumps

rest 1:30

x2

Round 1: 4:20.9

Round 2: 4:27.8 

Sucked at the wall balls. 

Used a 16" box. 

Stretched afterwards. 

9/14

A.  Above the knee power clean, 3,3,3,3; rest 1:30

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

B. Weighted ghd hip extensions, 4-5x4; rest 2 min

4 rounds of 5 with a 10# weight. 

+

Row 800 m

Run 800 m

rest 3 min

x4 *repeatable splits

Round 1: 7:33.2

Round 2: 7:21.8

Round 3: 7:22.9

Round 4: 7:18.1

Average HR 132 bpm 

Probably was a bit too conservative on the first one.  All of the rows were similar times (not terrible fast), the runs were what was faster in the last 3 rounds.  

+

10 lateral band step oversx3 (5 each leg); rest 1 min between sets

Foam roll glutes and quads

:30 sec pancake

Three way banded hamstring stretch

I did all of this except the lateral band step overs.  Is that where I just step over a PVC pipe laterally or is that with a band around my legs? 

9/13

A.  Strict chin ups, 1.1x4; rest :30 sec/rest 2 min

Did these. Failed 1 of them I didn't get quite over the bar. It was one of the ones after a 30 second rest. 

B1.  Seated  single sided strict dumbbell press, 6-8x4; rest :10 between sides/rest 1 min

4 rounds of 8. (10#, 12#, 12#, 12#) 

B2.  Single  sided dumbbell upright rows, 8x4; rest :10 sec/rest 1 min

Not sure I was doing these quite right. Tried to mimic the video.  Did all at 10#.  

+

1 min max burpees

1 min max single unders

1 min max sit ups

rest 1 min

x3

Round 1: 16 burpees, 119 single unders, 26 sit ups 

Round 2: 18 burpees, 126 single unders, 26 sit ups 

Round 3: 17 burpees, 140 single unders, 26 sit ups 

+

banded lat stretch

:20 sec puppy dogx2

foam roll thoracic spine and lats

Did this. 

9/12

A. Front squat@32x1 tempo, 5x5; rest 2 min * send video
35#(5), 45#(5), 50# (5), 55#(5), 55#(5) 

B. Goblet Lateral lunges, 10 alternating (5 each leg)(light weight), send video; rest 1:30
It didn't say how many rounds? Did 3 rounds. All at 15# 

+

3 RFT:
Assault 40 Cals
60 Jump rope singles 
12 Goblet squats 15#KB or DB

Total Time: 16:09.8 
Round 1: 5:10.7
Round 2: 5:46.5
Round 3: 5:12.7 

Average HR: 75 bpm

+

:30 sec couch stretch
:30 sec pancake
:30 sec half pigeon
X2

Did this. 

9/10

Ran 5 miles with my friend at 6:45am. Awesome weather this morning. I would say it was upper 60s. Really enjoyed it. :)

9/9

3 rounds x (1 mile, 5 min rest, 800m, 3 min rest)
Did this at the track. High 80s. Stepped on a fire ant thing during the rest after the second mile. It hurt. Ouch...

Round 1

Mile: 7:17.7

800m: 3:29.9

Round 2

Mile: 7:29.7

800m: 3:36.3

Round 3

Mile: 7:39.9

800m: 3:32.7

Wasn't really sure if this was meant to be all out or consistent. I just kind of ran. 

9/8

A.  Push ups, 5-6x5; rest 1:30  (send video of one set)

Did this. 5 rounds of 6.  Did mostly girl push ups. 

+

10 Dumbbell STO 15#

8 Banded pull ups (whatever band you can get 4 unbroken)

Row 24 Cals

rest 2 min

x3

Did this. Used two blue bands. Did the STO unbroken. 

+

1k Row cool down on a 3 damper@an easy pace

Did this. 

+

Foam roll thoracic spine

Banded lat stretch

Banded trap stretch

Did this. 

9/7

4 RFT:

         Run 400 m

         Assault 40 Cals

         Ab mat sit ups 20

Did this early this morning.  Felt as if I was in slow motion on the bike. Tried to figure out what was limiting me (had a lot of time to figure it out since I was on the bike for so long)... maybe power was what was limiting me? 

Total time: 31:00

Round 1: 7:10.6

Round 2: 7:56.8

Round 3: 8:04.2

Round 4: 7:48.1 

9/5

A.  Back squat, 5x5; rest 2 min *same weights as last session/send video

75# (5), 80# (5), 85# (5), 85# (5), 85# (5). 
Sent video. Felt like I'm still going too far forward? 

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

4 rounds of 3 with 3 second pause. All at 44#. Sent video. 

+

Run 800 m

16 Wall ball 9ft/10#

10 GHD sit ups

rest 2 min

x2

Did this. Watch was dead so didn't time (oh the horror). 

No problems except one part of the 800m loop literally smelled like sour milk and vomit. It was so disgusting. I was gagging. 

+

:30 sec couch

:30 sec sieza sit

Foam roll sides of glutes and quads

Did this. 

9/4

6 x 400ms, 2-3 minute rest. Splits should be within 3 seconds of each other.

1:36
1:36
1:35
1:36
1:34
1:35

Did it at the track. Had a little over a 2 minute rest between.  They felt pretty easy and controlled.  Could have kept that pace going for a lot more reps.  Not sure if that means I wasn't pushing it hard enough.

Only did 10 minutes easy afterwards.  The bugs were eating me alive.

9/3

A.  Bench press, 3,3,2,2; rest 2 min

55# (3), 60# (3), 65# (2), 70# (2)

B.  Ring rows, 5x5; rest 1:30

Did this.

+

5 Bent over supinated rows 65#

10 Over the bar burpees

50 Jump rope singles

rest 1:30

x4

Did this.

+

Foam roller thoracic and lats

Calf/Achilles stretch

Puppy dog stretch

Did this. 

9/1

45 minute run with a friend.
Now that the rain has moved out -- back up to 97 degrees.