10/27

A1.  Goblet squat@22x1 tempo, 4-5x4; rest 1 min

Did this. 35# (5), 44# (5), 44# (5), 44# (5). 

A2.  Weighted reverse lunges (back rack) 5 each legx4; rest 1:30

Did this. All at 65#. I just realized I read this wrong and did it as an A. then a B. I didn't go back and forth between goblets and lunges. Sorry. 

B1.  V ups, 10x4; rest :30 sec

B2.  Plank, :30 secx4; rest 1 min

Did this correctly. 

+

@70% perceived effort:

4 Rounds not for time:

Assault 30 Cals

Row 30 Cals on a 3/4 damper

Did this. I have a cold so breathing was a bit blah. If I am still stuffy tomorrow, I may use tomorrow as the rest and then do the run Sunday. I'll see how stuffy I am when I wake up. 

+

:30 sec pancake

Foam roll glutes and quads

:30 sec couch

:30 sec half pigeon

Did this and worked on the knot I have. Still there. :-/ 

10/26

Ran 40 minutes with a friend (sorry it was supposed to be 30 minutes).

Spent a lot of time rolling and stretching afterwards.  I have a massive knot in my bottom that I think is hurting my IT band.

10/24

Had to take yesterday off.  I'm trying to finish a grant application that I left to the last minute and well... yeah no time.

I will do the 30 minute easy run tomorrow (instead of off) and then everything is back on track.

A.  Single sided ring rows, 8 each sidex4; rest as needed
Did this. No problem. Tried to increase angle. 

B. Push ups, accumulate 18 reps in sets of 2 unbroken

Did this. May have been able to do 3 in some sets, but didn't try. 

+

3 RFT:

3 Strict pull ups (broken up however)

12 Push press 45#

24 Cal Row

I wasn't sure if you wanted pull ups or chin ups? I've been doing chin ups? I tried some pull ups (and sent videos) and then did chin ups for the workout. 

Time: 13:22

I was really limited by the push press. I could feel my back arching, so was trying to be mindful of that.  First round broke it up: 4, 4, 2, 2. Second and third rounds broke it up: 6, 3, 3. 

 

+ 

Foam roll thoracic and lats and pecs

:10 sec bar hangx3; rest as needed

Did this. 

10/21

A1. Lemon squeezers, 10x3; rest :20 sec

A2. Alternating scissors, 12x3; rest :20 sec

A3. Side plank, :30 sec per side; rest :15 sec/rest 1 min

Did this. Had to do it after workout because I needed to be finished wit the rowers/bikes before their classes started. 

+

           

             4 RFT:

             Row 30 Cals

             AD 30 Cals

             60 Jump rope singles

Total time: 28:16.1

Round 1: 7:12.3

Round 2: 7:05.2

Round 3: 7:20.6

Round 4: 6:37.3 

Tried to keep it consistent each round. Looking at how fast the last round was... maybe I could have gone faster in the other rounds? Not sure.  Slowest part was the assault bike for 30 cals. That just takes forever.  

+

Foam roll glutes and quads

:30 sec half pigeon each sidex2

:15 sec supine twist each sidex2

Did this. Also spent a lot of time rolling out IT band. 

10/20

A. Front squat@32x1 tempo, 3 repsx5 sets; rest 2 min 

55#, 65#, 70#, 70#, 70#. 

Maybe could have gone heavier? Not sure. Didn't want to mess up form. 

B. Goblet Lateral lunges, 12 alternating (6 each leg)x3; rest 1:30

Did all of these with a 35# KB. 

+

10 min amrap:

25 Ab mat sit ups

20 Cal Assault

15 Wall ball 10# (off of the wall like last time)

3 full rounds and 15 sit-ups. 

    +

 :30 sec couch stretch
 :30 sec pancake

 :20 sec bridge hold (send a video)

x2

Did all of this except bridge hold. Wasn't quite sure how to do that. 

10/19

 A.  Strict chin ups, 1.1x6; rest :30 sec/rest 2 min
Did this. Struggled a bit towards the end. 

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

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

Did this 8 each time for single sided strict dumbbell press and 8 each side for rows. Used 15# weight for both.

:10 sec ring or matador static hold

10 Ring rows

8 Hanging knee raises (send video of a few reps in your warm up)

2 min max meter row

rest 2 min

x3

Did this. 

Rows

Round 1: 457

Round 2: 458

Round 3: 463

Did the stretches.

My right lat is spasming. Hopefully gone by tomorrow. :)

10/17

A.  Power clean, 10 singles up to 80#; rest as needed (send video of two lifts)

65# (3), 75# (4), 80# (3).
Still working on form. 

+

20-15-10

KBS 45# (Russian)

100-75-50 

Jump rope singles

Time: 2:05 

No problems with this one.

Did all KBS unbroken. 

rest 5 min

3 RFT:

10 Hang power clean 55#

14 Over the bar burpees

Time: 5:05 

Probably went out two hot with this one. Broke up power clean in second round. Other rounds did unbroken. 

+

Achilles/calf stretch

Three way banded hamstring stretch

:30 sec couch stretch

:30 sec pancake

Did this. 

10/16

6 x (500m row, 30 cal assault)

5:56
6:01
6:02
6:00
6:16*

*On the 4th one he told me I had to stop because they had a class starting at 4.30 (it was 4:27) so I stopped. Then noticed a bunch of people were still working out. He said if the bike was close to the platform I could do it. So had to move a bike and rower over here, but they were old crappy ones. Then noticed someone wanted to lift on platform so just stuck with the 5. What is most annoying is some random girl and and started using bike and rower I had been using and he didn't kick her off?!?!

IT band is bruising. Texted massage lady to see if she has any cancellations this week.

10/14

2x(1 mile at 7:25, 1 mile easy)

First paced mile: 7:23
Second paced mile: 7:27

Ate too close to run I think. Stomach really bothered me in second one. Easy miles were super slow. Right IT band tight.

10/12

Did this workout so I didn't have to worry about trying to use the rowers on Saturday.  Hope that's ok.  Also, will probably be easier to run 5 miles with a friend over the weekend (easier/more enjoyable than running alone). 

A.  Single sided ring rows, 8 each sidex4; rest as needed

Did this. Focused on making them "harder" by changing my positioning.  

B. Push ups, accumulate 16 reps in sets of 2 unbroken

Did this. Sent videos. Weren't as hard as they have been. 

+

3 RFT:

6 Hanging knee raises

8 Bench press 45#

Row 600 m

Did this as listed. Time: 11:50. 

+

Foam roll thoracic and lats and pecs

:10 sec bar hangx3; rest as needed

Did this. The hanging bars were super easy. I could probably hang for 30 second continuous. 

10/11

A.  Above the knee power clean, 2,2,2,2; rest 1:30*send video

Did these all at 65#. Wanted to make sure form was good. Sent video.  

B. Weighted ghd hip extensions, 4-5x5; rest 2 min

Did 5 rounds of 5 all with a 15# weight. 

+

12 min AMRAP:
10 Russian KBS 35-45#
10 Box jumps
10 V ups *send video of warm up V up
20 Cal assault

Did this with a 44# KB, 16 inch box. Sent video of V ups. 

Completed 3 full 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

Did this. 

10/10

Strict chin ups, accumulate 12 reps, rest as needed

Did this.

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

Did this 8 reps each round. 15#, 15#, 12#, 12#.

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

Did this 8 reps each round. 15#. 

+

Jump rope 80 Singles

40 Sit ups

2 min max burpees (full extension)

rest 2 min

x2

Did this.

32 burpees first round.

Second round tried a new burpees technique (someone gave me feedback that I was doing them inefficiently). The watch didn't start right. So, did to 32 but not sure how long t was. Sorry. 

+

banded lat stretch

:20 sec puppy dogx2

foam roll thoracic spine and lats

Did this. 

10/8

30 minute time trial.
4.07 miles.
Average pace: 7:23
Average HR: 159

Mile 1: 7:14
Mile 2: 7:19
Mile 3: 7:32
Mile 4: 7:26

Had to stop twice because felt sick. Maybe in a race setting I wouldn't stop. Not sure. I trust this one more than the one I did in January since it using the watch.

He watch currently says my V02 max is 48. Not sure if that's accurate. The watch can also do a lactate threshold guided test. Not sure if that would be any help to you.

Warm up: 40 minute walk with dog with some sprints and then a 1/2 mile jog alone with some stretching.

10/6

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

Did this. Sent video. It just didn't feel right today. Did all at 65#. 

B. Goblet Lateral lunges, 10 alternating (5 each leg) increase from last session if possiblex3; rest 1:30

Did this. 25# (10), 35# (10), 35# (10).

+

8 Dumbbell thrusters 15# per hand

10 Step ups (no weight)

12 V ups

rest 1 min

x3

Did this. No problems.

  +

 :30 sec couch stretch
 :30 sec pancake

 :20 sec bridge hold (send a video)

x2

Forgot to send video. 

Thinking of doing the time trial tomorrow and the other run on Monday? Does that sound reasonable? 

10/5

A.  Power clean, 10 singles up to 80#; rest as needed (send video of two lifts)

55# (2), 65# (3), 70# (3), 75# (2) 

Sent videos. 

+

15-10-5

Deadlift 115#

Over the bar burpees

Time: 3:45 

rest 5 min

3 RFT:

Row 500 m

50 Jump rope singles

10 Alternating dumbbell front rack lunges 15# per side

Time: 10:22

+

Foam roll quads and mini roll or barbell roll calfs 

Three way banded hamstring stretch

Did this. 

HR was really interesting for this one. It didn't really get up apparently during the deadlifts and burpees but the row and jump rope killed it? 

10/3

A.  Single sided ring rows, 8 each sidex3; rest as needed

Did this. 

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

Did this. Took awhile. 

+

12 min AMRAP:

:10 Sec static ring hold

4 Hanging knee raises

Farmers carry moderate load right arm :20 sec

Farmers carry moderate load left arm :20 sec

Assault bike 20 calories

Did this. Used 35# KB for farmers carry. 

Did 3 full rounds.

The knee raisers are good for my arm. I can feel it stretching out the tight tissue (which the PT had told me last year was a good thing). 

 

+ 

Foam roll thoracic and lats and pecs

Did this. 

10/2

Ran 45 minutes easy with friend. Didn't have time to go any longer due to a meeting I needed to get to. 

9/30

A.  Goblet squat, 5x5 with a 2 sec pause in the bottom; rest 1:30
35# (5), 44# (5), 44# (5), 44# (5), 44# (5) 

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

55# (10), 55# (10), 60# (10)

C.  Plank, :50 secx3; rest 1 min

Did this. 

+

10 Wall ball 10# (don't use a target/go to whatever height allows good form)

20 Ab mat sit ups

60 Jump rope singles

rest 1:30

x3

Did this. Sent video of wall balls. 

9/28

A.  Above the knee power clean, 3,3,2,2; rest 1:30
Can't remember the weights. Thought I wrote them down. Didn't go higher than 75# I don't think. Sorry.

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

Did 5 each round with a 10# plate. 

+

4 RFT:

Row 350 m

12 Russian KBS 35#

10 Box jumps

Time: 11:30. Used a 16inch box. 

+

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

Did all of this.