Run 1 mile, rest 5 minutes, run 800m, rest 3 minutes x 2
Did this at the gym using their 400m loop. It was a little slippery because it was raining.
Mile 1: 7:51.2
800m 1: 3:36.6
Mile 2: 7:54.5
800m 2: 3:44.6
Definitely not fast.
Wednesday, December 19, 2018
Tuesday, December 18, 2018
12/18
A. Push ups, 2-3 unbrokenx7 sets; rest as needed to get them unbroken
3 each round for all 7 rounds.
3 each round for all 7 rounds.
B. Weighted russian twist, 20 altx3; rest :45 sec
14#, 14#, 12#.
+
2 Chin ups
4 Dumbbell push press 15#
Run 400 m @75% effort
rest 1 min
x4
Total time 12:37.
Round 1: 2:32.3
Round 2: 2:21.2
Round 3: 2:23.7
Round 4: 2:20.4
+
:10 sec bar hang
:20 sec pancake
x2
Did this.
12/17
A. Back squat, 4,4,3,3; rest 2 min (send video of last set/side view)
85#, 105#, 115#, 115#.
+
10 Perfect Wall ball 10# (send video)
60 Jump rope singles
10 V ups
20 Alt heiden's
rest :30 sec
x4
Did this. Sent video.
+
:30 sec half pigeon
:30 sec couch
Did this.
12/14
A. Strict chin ups, 1-2x5; rest 2 min
2, 2, 1, 1, 1.
B. Ring rows, 10x3; rest 1:30
Did this.
C. Weighted plank, :30 secx4; rest 1 min
10# weight.
+
Row 250m@85-90% effort
rest 2 min
x4
1:01.1 (2:02.2, 35 s/m)
0:59.2 (1:58.4, 37 s/m)
0:58.8 (1:57.6, 38 s/m)
0:59.8 (1:59.6, 37 s/m)
+
10 band pull aparts
Foam roll thoracic/lats
x2
Did this.
12/13
A. Deadlift, 3,3,1,1; rest 2-3 min
135#, 155#, 175#, 175#.
135#, 155#, 175#, 175#.
B. Hollow body hold :10 sec + 2 Vups, 4 Lemon Squeezers, 6 Alt scissors; rest as neededx5 complexes
Did this.
+
10 Box jumps
10 Russian KBS 45#
2 Min max cal Assault bike
rest 2 min
x3 *send # of calories each round of bike
Round 1: 22.9 cal
Round 2: 21.4 cal
Round 3: 21.5 cal
+
Three way banded hamstring stretch
5 breaths in supine twist each direction
:20 sec half pigeon
Did this.
12/10
A. Push ups, 2-3 unbrokenx6 sets; rest as needed to get them unbroken
3 each round.
3 each round.
B. Weighted russian twist, 18 altx3; rest :45 sec
14# ball.
+
For time:
Run 800 m
4 Chin ups
20 Box jumps
20 Deadlift 115#
4 Chin ups
Run 800 m
11:49. Slow chin ups.
+
:10 sec bar hang
:20 sec pancake
x2
Did this.
Sunday, December 9, 2018
12/6
A. Weighted box squats, 6-8x4; rest 2 min (send video again)
All at 35#.
+
20-15-10
Wall ball
20-20-20
Sit Ups
20-15-10
Cal Bike
Used a 10# ball.
Total time: 9:11
+
:30 sec half pigeon
:30 sec couch
10 Glute bridges
x2
Did this.
12/5
A. Strict chin ups, 1-2x5; rest 2 min
Did this. One at a time.
B. Power clean, 1.1x3; rest :20 sec/rest 2 min (same loads as last session/send side angle video)
All at 65#.
+
10 min amrap:
Assault 10 Cals
50 Jump rope singles
10 Ring rows
10 Russian KBS 45#
3 rounds, plus 3 RBKS.
12/3
A. Back rack reverse lunges, 6 each legx3; rest :30 sec between sides/rest 1:30
65#.
B. GHD sit ups, 10x3; rest 1 min (no weight)
I couldn't do the GHD because of a class going on. I did Vups instead, but realize maybe I should have done sit and reach sit ups.
+
3RFT:
Row 700
7 Burpees over the rower
24 Alt Heiden's
13:32. Was just feeling rough and drained (texted about it).
+
:30 sec couch stretch
:30 sec half pigeon
Did this.
11/29
A. Deadlift, 4,4,2,2; rest 2-3 min
135#, 155#, 165#, 170#.
135#, 155#, 165#, 170#.
B. Hollow body hold :10 sec + 2 Vups, 4 Lemon Squeezers, 6 Alt scissors; rest as neededx5 complexes
Did this.
+
10 min amrap:
80 Jump rope singles
10 Hang power clean 55#
10 Bar facing burpees
12 Walking lunges (no weight)
4 rounds and 42 jump ropes.
11/26
A. Push ups, 2-3 unbrokenx6 sets; rest as needed to get them unbroken
3 for each round.
3 for each round.
B. Weighted russian twist, 18 altx3; rest :45 sec
Did this. 14# ball.
+
For time:
20 Wall ball (send a video of a few reps)
10 Ring rows
30 Cal Assault
10 Ring rows
20 Wall ball
7:08
+
:10 sec bar hang
:20 sec pancake
x2
Did this.
11/24
A. Weighted box squats, 6-8x4; rest 2 min
25#, 35# for rest.
+
4RFT:
Row 400 m
8 Weighted front rack step ups (small box) 15# per hand
10 V ups
12:56.
+
:30 sec half pigeon
:30 sec couch
10 Glute bridges
x2
Did this.
11/23
Did this crazy partner workout at the gym.
It took 24:43 including rest (while partner worked).
Was fun.
Then biked for 15 minutes easy.
It took 24:43 including rest (while partner worked).
Was fun.
Then biked for 15 minutes easy.
11/21
A. Strict chin ups, 1-2x4; rest 2 min
1 each time.
B. Power clean, 1.1x3; rest :20 sec/rest 2 min (moderate loads)
55#, 65#, 65#.
+
6 Hanging knee raises (send video)
8 Box jumps
12 Russian KBS 45-50#
rest :30 sec
x3
Did this.
11/19
A. Back rack reverse lunges, 5 each legx3; rest :30 sec between sides/rest 1:30
55# for all.
B. GHD sit ups, 8x3; rest 1 min (no weight/send video)
Did this.
+
12 min amrap:
18 Cal assault
14 Goblet squats
Run 400 m
2 full rounds and 15.6 cal on assault.
+
:30 sec couch stretch
:30 sec half pigeon
Did this.
11/18
A. Push ups, 2-3 unbrokenx6 sets; rest as needed to get them unbroken
3 each round.
B. Weighted russian twist, 16 altx3; rest :45 sec
14# ball.
+
3RFT:
80 Jump rope singles
12 Burpees
12 Wall ball
Did 100 jump ropes and did 4 rounds (was doing with a friend).
11/15
A. Deadlift, 4x4; rest 2 min
125#, 135#, 145#, 145#.
B. Hollow body hold :10 sec + 2 Vups, 4 Lemon Squeezers, 6 Alt scissors; rest as neededx5 complexes (send video of the complex)
Did all.
+
For time:
Run 800 m
20 Hang power clean 55#
30 Walking lunges (no weight)
40 Cal row
Time: 9:50
11/12
A. Bulgarian split squat, 6-8x4; rest :30 sec between sides/rest 1:30 min
15# for all.
B. GHD sit ups, 8x3; rest 1 min
Did this.
+
10 Wall ball
50 Jump rope singles
10 Wall ball
50 Cal Row
10 Wall ball
50 Jump rope singles
10 Wall ball
Time: 7:35.
+
Foam roll glutes
Three way banded hamstring stretch
:30 sec half pigeon
11/10
A. Strict chin ups, accumulate 10 reps not for time
Did this.
B. Push ups, accumulate 18 perfect reps not for time (send video)
Did this.
C. Hollow body hold, :15-20 secx4; rest :30 sec
Did this.
+
18-12-8
Assault for calories
Burpees
V ups
Time: 11:33
11/8
A. Hang power clean, 3,3,3,3; rest 2 min
65# for all. Tried 85# too big of a jump. I know -- smaller increments.
B. Side plank, :30 secx4; rest :45 sec between sides
Did this.
+
3 RFT:
8 Deadlift 125#
10 Box jumps
Run 400 m
9:24.
11/7
A. Bent over single sided Dumbbell rows, 6 each armx3; rest :15 sec between sides/rest 1:30
25# for all.
B. Seated single sided bicep curls, 10 each sidex3; rest :15 sec/rest 1:30
15# for all.
C. GHD sit ups, 8x3; rest 1 min
Did this.
+
Run 400 m
Row 350 m
Row 350 m
rest 2-3 min
@70%, 75%, 80%, 85%, 90%
70% - 4:00.27
75% - 3:41.09
80% - 3:30.40
85% - 3:25.50
90% - 3:18.95
11/5
A. Back squat, 3,3,2,2; rest 2 min (send video, perfect form)
85#, 105#, 105#, 105#
+
+
4 Rounds:
10 Dumbbell Goblet squats 20#
10 Burpees to a 45# plate
12 Cal Assault
10:59
+
Three way banded hamstring stretch
:30 sec half pigeon
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
11/1
A. Strict chin ups, accumulate 10 reps not for time
10 reps
B. Push ups, accumulate 15 perfect reps not for time
15
C. Hollow body hold; :15-20 sec x 4, rest 30 sec
Did this
+
5 hard ring rows
50 jump rope singles
10 burpees
run 400m
rest 1 min
x 3
11:19
10 reps
B. Push ups, accumulate 15 perfect reps not for time
15
C. Hollow body hold; :15-20 sec x 4, rest 30 sec
Did this
+
5 hard ring rows
50 jump rope singles
10 burpees
run 400m
rest 1 min
x 3
11:19
Monday, October 29, 2018
10/27
A. Hang power clean, 3,3,3,3; rest 2 min
65# for all.
+
Bottoms up KB press, 6 right arm
Bottoms up KB press, 6 left arm
10 Russian KBS 45#
10 Box jumps
rest 1 min
x3
Did this.
Used a 20 inch box. Fell in the second round, but somehow caught myself.
For the KB press did 15# for the first two rounds, then dropped to 8#. Sent video for feedback.
+
B. Plank, :30 secx4; rest 1 min *if this is easy add weight
Did this.
10/25
A. Back squat, 4x4; rest 2 min (send video, same weight as last session)
85#, 105# for rest.
+
15 min amrap:
+
15 min amrap:
Assault 20 Cals
Prowler :15 sec (moderate load)
10 Goblet alternating lunges 26# KB
15 Sit ups
3 round 14 cals.
Couldn't do prowler because couldn't get it off mats to move outside. So, did :15 sprint instead.
+
Three way banded hamstring stretch
:30 sec half pigeon
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
10/24
A. Bent over single sided Dumbbell rows, 6 each armx3; rest :15 sec between sides/rest 1:30
Did this. 20# for all.
B. Seated single sided bicep curls, 8 each sidex3; rest :15 sec/rest 1:30
15#, 12#, 12#.
+
3RFT:
8 Ring rows
24 Cal Row
84 Jump rope singles
Total time: 11:28.2
Round 1: 3:56.8
Round 2: 3:57.1
Round 3: 3:33.9
10/22
A. Lemon squeezers, 12x3; rest :30 sec
Did this.
B. Alternating scissors, 14x3; rest 1 min
Did this.
+
5RFT:
Run 400 m
Row 300 m
Bike 20 Cals
Total time: 31:43
Round 1: 5:56.4
Round 2: 6:08.1
Round 3: 6:27.7
Round 4: 6:48.7
Round 5: 6:20.7
10/18
A. Bent over supinated barbell rows, 6-8x3; rest 2 min
6, 8, 8.
Sore on right scap by rip.
+
4 RFT:
5 Burpees
10 Walking lunges 20# per hand
15 Sit ups
20 Cal Bike
Total time: 15:39
Round 1: 3:57.5
Round 2: 4:02.3
Round 3: 3:57.1
Round 4: 3:41.4
+
Foam roll lats/thoracic
Did this.
10/17
A. Bulgarian split squats (weak side first), 6-8x4; rest :30 sec between sides/rest 1:30 min
12# dumbbells.
B. V ups, 12x3; rest 1 min
Did this.
+
3RFT:
Row 400 m (3-4 damper)
10 Box jumps
12 Goblet squats 20#
Total time: 9:12.0
Round 1: 3:01.3
Round 2: 3:22.0
Round 3: 2:48.5
Clearly could have went harder in earlier rounds.
+
Foam roll glutes
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
10/15
A. Bent over single sided Dumbbell rows, 6 each armx3; rest :15 sec between sides/rest 1:30
20# for all.
B. Seated single sided bicep curls, 8 each sidex3; rest :15 sec/rest 1:30
15# for all.
+
5 Ring rows
5 GHD Sit ups
25 Cal Assault bike
Rest 1 min
X3
Did this.
20# for all.
B. Seated single sided bicep curls, 8 each sidex3; rest :15 sec/rest 1:30
15# for all.
+
5 Ring rows
5 GHD Sit ups
25 Cal Assault bike
Rest 1 min
X3
Did this.
10/13
A. Back squat, 4x4; rest 2 min (send video, increase weight slightly from last session of 5’s)
105#, 115# for rest.
+
4 RFT:
10 walking lunges (no weight)
14 sit ups
10 Russian KBS 35-45#
Total time: 4:27
Round 1: 1:01.4
Round 2: 1:00.0
Round 3: 0:57.1
Round 4: 0:54.9
+
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
105#, 115# for rest.
+
4 RFT:
10 walking lunges (no weight)
14 sit ups
10 Russian KBS 35-45#
Total time: 4:27
Round 1: 1:01.4
Round 2: 1:00.0
Round 3: 0:57.1
Round 4: 0:54.9
+
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
Thursday, October 11, 2018
10/11
6 x 800m, 3 min rest.
Should be repeatable.
Round 1: 3:30.7
Round 2: 3:29.6
Round 3: 3:24.7
Round 4: 3:30.3
Round 5: 3:36.0
Round 6: 3:30.8
Not sure what happened during 3 and 5.
Struggled with last two. I was doing it on the track, but had the watch set for 0.5 miles which was consistently 5-10m longer than 2 laps.
Should be repeatable.
Round 1: 3:30.7
Round 2: 3:29.6
Round 3: 3:24.7
Round 4: 3:30.3
Round 5: 3:36.0
Round 6: 3:30.8
Not sure what happened during 3 and 5.
Struggled with last two. I was doing it on the track, but had the watch set for 0.5 miles which was consistently 5-10m longer than 2 laps.
10/10
A. Lemon squeezers, 10x3; rest :30 sec
Did this.
B. Alternating scissors, 12x3; rest 1 min
Did this.
+
24 min amrap:
Assault 24 Cals
40 jump rope singles
Row 24 cals (2 damper)
16 Heidens
Was feeling tired. Went super slow.
3 full rounds + 20.2 cal on bike.
Did this.
B. Alternating scissors, 12x3; rest 1 min
Did this.
+
24 min amrap:
Assault 24 Cals
40 jump rope singles
Row 24 cals (2 damper)
16 Heidens
Was feeling tired. Went super slow.
3 full rounds + 20.2 cal on bike.
10/9
A. Bulgarian split squats (weak side first/send video), 6-8x4; rest :30 sec between sides/rest 1:30 min
Did this no weight.
B. V ups, 10x3; rest 1 min
Did this.
+
4 RFT:
Run 400 m
10 Goblet squats 15-20#
40 Jump rope singles
Total time: 10:54.0
Round 1: 2:39.0
Round 2: 2:46.3
Round 3: 2:41.1
Round 4: 2:46.7
+
Foam roll glute
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
Friday, October 5, 2018
10/4
A. Hang power clean, 3,3,3,3; rest 2 min
All at 65#.
+
Suitcase carry left arm :20 sec
Suitcase carry right arm :20 sec
10 Russian KBS 50#
10 Dumbbell squats 15# per hand
rest 1 min
x4
No 50# KB so used a 44#
Used 26# for carry.
+
B. Plank, :30 secx4; rest 1 min
Shoulder/arm is very sore from my fall over the weekend and the arm workout, so didn't do the plank. Rolled out quite a bit.
10/3
A. Dumbbell push press, 8-10x3; rest 1:30 (send video)
Did 10 each round with 15# dumbbells.
B. Push ups, 3-5 unbrokenx6; rest as needed to get them unbroken with good form
Did 4 each round for 6 rounds, sent video.
C. GHD sit ups, 10x3; rest 1 min
Did this.
+
8 Ring rows
10 Box jumps
:20 sec bike sprint
rest 2 min
x4
Round 1: 7.1 calories
Round 2: 6.7 calories
Round 3: 6.4 calories
Cycled for 20 seconds and then let the wheel keep going until it stopped. Not sure if that's the correct way to score it?
+
Foam roll thoracic and lats
Did this.
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