12/14

A. Hang power clean, 2,2,2,2,2; rest 2 min

65# (2), 70# (2), 75# (2), 75# (2), 75# (2). 

B. Good mornings 6-8x3; rest 1:30

Did all at 65#. 

+

21-15-9
Deadlift 125#
Box jump 20”

Time: 6:30.

Did the deadlifts at 125# 
Round 1: 7, 7, 7
Round 2: 5, 5, 5 
Round 3: 5, 4 

Did box jumps to 16 inches. 

No bother with toe. The deadlifts were hard, but doable. 

+

Three way banded hamstring stretch
Supine twist
10 glute bridgesx3

Did this. 


Texted about what to do tomorrow? Can try to run. 

12/11

A1.  Goblet squat@22x1 tempo, 5-6x4; rest 1 min
6 each round all at 35#. 

A2.  Weighted reverse lunges (back rack) 5 each legx4; rest 1:30
5 each leg each round all at 65#. 

B1.  V ups, 12x4; rest :30 secB2.  Plank, :35 secx4; rest 1 min *if this is easy add a 5# plate to your back
Did these. No plates. +

Row 500 m
50 Jump rope singles
rest 2 minx5

Round 1: 2:48 
Round 2: 2:39
Round 3: 2:39
Round 4: Messed up watch and didn't start until 140m in
Round 5: 2:39

+

:30 sec couch stretch
:30 sec pancake

Did this. Rolled out back and lats.

Then dropped a stupid laptop on my toe this evening. 

12/10

A. Strict chin ups, 2 unbrokenx4; rest 2 min

Did this.

First two rounds were unbroken. 

Last two had to come off bar.

B. Seated single sided bicep curls, 8 each armx4; rest 1:00

Did this. All at 15#.

+

8 push ups

10 barbell pull ups

16 sit ups

Run 400 m

rest 2 min

x3

For this just focused on form and ran the 400s as fast as I could. Didn't time. Did it all. 

+
Banded lat stretch
Foam roll thoracic and lats

Did this. 

12/8

A. Back squat, 4x4; rest 2 min *same as last session but build up to 105# for your last set and send video

85# (4), 95# (4), 105# (4), 105# (4). 
Sent video. 


+

10 Wall ball
10 Box jumps
20 Cal assault
Rest 2 min
X4

Did this. 
Round 1: 3:07.3
Round 2: 3:16.5
Round 3: 3:10.2
Round 4: 3:14.3
:30 sec half pigeon
Foam roll glutes and quads

Did this.

Massage as well. :)

12/6

A.  Three position power clean (above the knee, below, floor) up to 65% 1RMx5; rest 2 min  **send video

Sent videos of 3. Did all of them at 65#.

No clue what my 1 RM is. 

B.  Good mornings, 8x3; rest 1:30

Did this all at 65#. 

+

15-12-9

Deadlift 125#

Over the bar burpees

Cal assault

Time -- 8:56.42

Broke deadlifts up to: 8 and 7 first round; 4, 4, 4, second round; 3, 3, 3 third round 

+

:20 sec supine twist
5 bridges with a 1-2 sec pause at the top; rest :20 secx3
Banded three way hamstring stretch

Did this. 

Is better to do the arm workout tomorrow (in my complex) or the back squat workout or does it not matter? 

12/3

A1.  Goblet squat@22x1 tempo, 5-6x4; rest 1 min

6 each round all with 35#. 

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

All with 55#. 

 B1.  V ups, 12x4; rest :30 sec
B2.  Plank, :30 secx4; rest 1 min *if this is easy add a 5# plate to your back

Did these. No plate.
+

Row 500 m

50 Jump rope singles

rest 2 min

x3

Round 1: 2:35.42

Round 2: 2:34.88

Round 3: 2:37.48

+

:30 sec couch stretch
:30 sec pancake

Did this. 

++++++ 

30 min easy run later with a friend.