11/28

A. Back squat, 4x4; rest 2 min

65# (4), 85# (4), 95# (4), 95# (4) 

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10 Wall ball
10 Box jumps
20 Cal assault
Rest 2 min
X3

Round 1: 3:23.29
Round 2: 3:19.70
Round 3: 3:13.59 

:30 sec half pigeon
Foam roll glutes and quads

Did this. Rolled back as well. 

Hamstrings a bit tight on my walk this evening. 

11/26

A. Hang power clean 3x3; rest 2 minAll at 65#

+

B. Good mornings, 10-12x3; rest 1:30
12 each round all at 45# 


+
3 RFT:
10 deadlift 105#
10 over the bar Burpees
20 cal row

Total time: 9:29.17

Round 1: 3:15.75
Round 2: 3:09.61
Round 3: 3:03.11 

Average heart rate: 88 bpm 
Max heart rate: 129 bpm 

Didn't want to push it too much. But, felt HR was higher than it apparently was... 

Rolled out lats, back, and legs afterwards. 

11/25

A1.  Lat pull down, 8-10x4; rest 1 min

30# (10), 40# (10), 40# (10), 40# (10)

A2.  Seated machine row, 8-10x4; rest 1 min

30# (10), 30# (10), 40# (10), 40# (10) 

B.  Standing rope tricep pull down, 6-8x4; rest 1 min

20# (8), 20# (8), 20# (6), 20# (6)

+

Run 20 min easy

Did this. Pretty fatigued so took it easy. 

11/21

A. Strict chin ups, 1-2x5; rest 2 min
1 each time. Not sure I could 2 in a row. Probably should have tried. 

B. Seated single sided bicep curls, 10 each armx3; rest 1:30
3 rounds of 10 each arm with 15# DB.

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5 Push ups
7 Hanging knee raises
9 Ring rows
rest 1:30
X4

Did this. No problems. I felt like maybe my elbow is kicking out in the push-ups. Will film next time to see if it is. 
+
Banded lat stretch
Foam roll thoracic and lats

Did this. 

Worked on some TTB. 

11/20

A1.  Goblet squat@22x1 tempo, 4-5x4; rest 1 min
             A2.  Weighted reverse lunges (back rack) 5 each legx4; rest 1:30
             B1.  V ups, 10x4; rest :30 sec
             B2.  Plank, :30 secx4; rest 1 min
+

50 Jump rope singles
15 Russian KBS 45#
Run 400 m
Rest 2 min
X2

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:30 sec couch stretch
:30 sec pancake



Did everything. A little rough on run, but overall MUCH better. 

11/18

Took the dog for a walk and did some walk/jog... Blah.

11/16

A.  Back squat, 5x5; rest 2 min

35#, 55#, 65#, 65#, 65#

Did 5 each round. Strength wise felt ok, but I was getting dizzy. 

 B.  Strict chin ups, 1-2x5; rest 2 min

Did one each round. Didn't try for two. 

+

10 Dumbbell push press 20#

10 Alternating lunges (no weight)

  6 GHD sit ups

rest 1 min

x4

Did this at 60% used 15# instead of 20#. No problems, just a bit dizzy. 

+

Banded lat stretch

Banded tricep stretch

Banded trap stretch

Foam roll thoracic and lats

Did this. 

11/14

Assault bike for 20 minutes.
Felt ok.
Think I could try a proper workout tomorrow.