3/29

A. Strict chin ups, 2-3 unbrokenx4; rest 2 min
3, 2, 3, 2. Sent video. 

B. Push ups, 5-6 unbrokenx5; rest as needed to get them unbroken
5 each round x 5 rounds. 

C. Seated Arnold press, 16 altx3; rest 1:30 (weak arm first)
All at 10#. 

D1. Weighted Plank, :30 secx4; rest :30 sec
All at 10#/ 

D2. Vups, 10x4; rest 1 min
Did these. 

+

Glute bridge, 10x3; rest as needed
Did these. 

T raises, 10x3; rest as needed
All with 5# weights. 

3/28

A. Front squat, 3,3,3,3; rest 2 min up to 80#(send video/same as last session)

65#, 74#, 75#, 75#. 

B. Back rack lunges, 10x3(5 per leg); rest 1:30 *STAY LIGHT INCASE THESE AGGRAVATED YOUR GROIN

All at 55#. 

+

Row 1k

30 KBS 35#

20 Box jumps (go on a small box if your legs are shot, the height doesn't matter as much on this WOD)

10 GHD sit ups

Row 1k

Did as listed. Used a 16" box. 

WOD total time: 13:05. 

Average HR: 110 bpm 

+

Three way banded hamstring stretch
10 lateral band step overs

Did this. 

3/27

A. Strict kneeling barbell pull ups, 4-5X4; rest 2 min 

Did these. 5 each round. Sent video.

B.  Standing alternating bicep curls, 16 total (8 per arm)x3; rest 1:30

Did these all at 15# dumbbells. 

+

12 min amrap:

18 Cal assault

10 Dumbbell push press 12-15#

8 Ring rows

3 full rounds + 12.4 cal. 

+

C. Elbow on knee ext rotations 10x3; rest 1 min

Did these all at 5#. 

3/25

Ran 8 miles easy with a friend.

Total time: 1:11.23
Average pace: 8:55/miles
Average HR: 153

3/24

Run 10 min easy then:

Run 1 mile@90% perceived effort

rest 3 min

Run 800 m@70% perceived effort

rest 2 min

x2

Did this. It was between 84-92 degrees when I was running. On the second round during the mile I had a cramp. Just felt like I was slow today. 

Round 1

Mile @ 90%: 7:10.4

800m @ 70%: 3:44.7

Round 2

Mile @ 90%: 7:21.3

800m @ 70%: 3:40.0 

Heart rate average during whole workout (counting rests): 140 bpm

Maximum HR during workout: 173 bpm 

3/23

Power clean, 10 singles up to 85#; rest as needed/send video ***PULL YOURSELF UNDER THE BAR AND MOVE YOUR FEET TO GET LOWER UNDER IT!

65# (4), 70# (2), 75# (2), 80# (2)

I sent a video. I see where I wasn't getting my chest up at the start or arching my back properly. 

B1. Static ring hold (toes pointed legs squeezed) :12 secx4; rest :30 sec
B2. Hollow body arch, :20 secx4; rest 1 min

Did these. No problem. 

+

4 RFT:

5 Deadlift 125#

7 Over the bar burpees

9 Goblet squats 20#

WOD Time: 4:22.

All deadlifts unbroken. Not sure I could do 135# for the other workout you mentioned, I'll try some reps before I start that one. 

+

Lateral band walks, 10 each directionx3; rest as needed

Did this. 

Stretched everything. 

3/21

A. Front squat, 3, 3, 3, 3 rest 2 min up to 80# (send video)

55#, 65#, 75#, 75#

B. Back rack lunges, 10x3 (5 per leg), rest 1:30
55# for all

+

12 min am rap
10 step ups 20"
14 lemon squeezers
30 cal row

3 rounds + 10 reps

+
Three way hamstring and stopovers

3/19

A. Strict chin ups. 2, 2, 2, 1, 1, 1, 1, 1, rest 1:30 between 2 unbroken and rest as needed between singles.

Did these no problems. Sent video. 

B. Push ups, 4-5 unbroken x 5, rest as needed to get them unbroken 

5, 4, 4, 4, 4 

C. Seated Arnold press, 14 alt x 3; rest 1:30

Did all of these at 12#

D1. Weighted plank, :30 sec x 4, rest 30 seconds 

10# weight 

D2. Vups, 10x4, rest 1 min. 

Did all of these. This combo crushed by abs. 

Glute bridge, 10x3, rest as needed. Did these. Left stronger than right. 

T raises, 10 x3, rest as needed

5# for all weights

3/18

7 mile easy run with a friend. We talked the whole time so was definitely easy.

Total time: 1:01.50
Average pace: 8:50
Cals burned: 580 (no clue if the watch is accurate -- pretty sure it's overestimating that one)
Average heart rate: 158 bpm
Spent over 47 minutes with a HR between 152-170.

3/17

Kind of an "off" day. Helped friends with a "demo day" at a building they bought. Spent 5 hours hauling drywall and cutting and hauling carpet/tile. Lots of "functional" fitness. Got something like 16,000 steps in 5 hours. Didn't do a workout because of gym hours with when I was supposed to be there and then stormed all evening so couldn't run.

3/16

A. Strict kneeling barbell pull ups, 3-4 unbroken x 4, rest 2 minutes (send video).

Did this. 4 each round.

B. Standing alternating bicep curls, 14 total (7 per arm) x 3, rest 1:30.

Did this all with 15# dumbbells.

4 sets:
10 ring rows
8 GHD sit ups
2 minutes max assault at 80% perceived effort
Rest 2 minutes

Round 1: 20.6 cal
Round 2: 21.2 cal
Round 3: 21.0 cal
Round 4: 21.7 cal

Wasn't sure what you wanted, but figured the cals was the most important thing. Did everything else as listed.

C. Elbow on knee ext rotation 10 x 3, rest 1 minute.

Did one round without weight to make sure I had the movement down. Then did the 3 rounds with a 5# weight really focusing on movement.

Rolled out back and legs.

3/14

60 minute run at 75% effort. Record average pace each mile.

Was really stiff today from yesterday's workout and convinced myself I was too sore to run. But, around 6:30pm decided to suck it up.

60 minutes. 7.45 miles. Average pace: 8:04/mile

Mile 1: 7:57.2
Mile 2: 8:13.4
Mile 3: 7:57.4
Mile 4: 7:57.7
Mile 5: 8:07.9
Mile 6: 8:01.2
Mile 7: 8:09.1
Last bit pace was 8:07/mile (ran .45 miles)

Felt ok. Had a cramp in my side from about minute 15-25. The hardest part I think was mental. It was a hard run to do on my own for some reason. I also sometimes find these types of things frustrating because at one point I could bust out 8 minute miles on an easy run while talking with no effort at all. I know I'm older now, but just wish I wasn't so much slower.

Hip was good. A little sore at the end of mile 6, but not like it was before.

Walked 8 minutes for a cool down.

3/13

A. Power clean, 10 singles up to 85#; rest as needed/send video of 2 lifts
B1. Static ring hold (toes pointed legs squeezed) :10 secx4; rest :30 sec
B2. Hollow body arch, :20 secx4; rest 1 min
+

For time:
30 cal row
30 deadlift 115#
30 Wall ball 10#
120 Jump rope singles

Total Time: 6:59.1 
30 cal row and walking to deadlift station: 2:41.2
30 deadlifts at 115# and walking to wall ball station : 2:07.5 (broke up into reps of 6)
20 wall balls at 10# to about 7ft target: 1:20.9
120 jump rope singles: 0:48

+

Lateral band walks, 10 each directionx3; rest as needed

Didn't do these. They didn't have the right bands. Will buy some. 

Hip felt good. Maybe whatever he did when he pushed and cranked everywhere fixed whatever was wrong. 

3/10

8 x 400meters with a 3 minute rest.

Warmed up a couple laps jogging and walking and really tried to stretch the areas thats hurting out. It took awhile and I considered pulling the workout, but the more I warmed up the less it hurt. It hurts along the whole crease of my groin.

Did it on the track, but used my watch (which seems to be slightly over one lap of a track). The watch sets it to .25 miles which is actually 402.3 meters so went when the watched beeped which was always a little over a lap.

1:31.7
1:35.8
1:35.1
1:35.5
1:35.0
1:35.3
1:34.8
1:35.5

Pretty consistent except for the first one.
Felt ok. After about the 5th one I could definitely feel it for about 30 seconds after each rep.

Walked for about 10 minutes to cool down.

Will do the 60 minute workout tomorrow. Should I use the first mile to ease the groin in or do you want me to do a few extra minute warm up before the 60 minutes?

3/9

A. Strict chin ups, 1.1.1x4; rest :15 sec/rest 2 min
Did this. No problems. Was able to get a chin up every time. 

B. Push ups, 3-4 unbrokenx5; rest as need to get them unbroken
5, 4, 3, 4, 3 
Read it wrong and thought it was 3-5. Corrected after first one. 

C. Seated Arnold press, 12 altx3; rest 1:30 (weak arm first)
Did these at 12#. Sent video. Wasn't sure I did them correctly. 

D1. Plank, :30 secx4; rest :30 sec
D2. Vups, 10x4; rest 1 min
Did this. 

Glute bridge, 10x3; rest as needed
Did these. 

T raises, 10x3; rest as needed
Did this with 5# weights. 

3/7

A. Front squat, 3,3,3,3; rest 2 min
55#, 75#, 75#, 75# 
Wanted to make sure they looked ok to you before I went up in weight. 

B. Back rack reverse lunges, 10 totalx3; rest 2 min
All at 75#. 

+
Row 1k
14 KBS 35#
6 Toes to bar
Rest 1 min
X3

Round 1: 6:04.39
Round 2: 5:51.11
Round 3: 5:29.98
+
:30 sec couch
Foam roll thoracic

Did this. 

Inside of right groin a little sore. Will stretch it. 

3/6

Nearly 5 mile run (Think it was around 4.7 miles) with a friend. Flew today and had been up since 4:30am.

3/5

A. Push ups, 3-6 unbroken x 4, rest 1:00-1:30
3, 5, 4, 3

B. Lat pull down, 8-10x4, rest 1 min
10 each time

+

4 sets:
6 hanging knee raises
10 Dumbbell or kettlebell swings
40 jump rope singles
Rest 1 minute

Did this.

3/2

A. Goblet squat, 8-10x4
Did this with 35.2# (weird weights at my parent's house). 10 each round.

B. Side plank, :30-:40 per side x 3; rest :15 sec per side, :30 sec after each set.
Did this all at 30 seconds.

4 rounds: 12 alt lunges
40 jump rope singles
8 V-ups

Did this.

2/28

A1. Single sided Dumbbell strict  press, 6-8x4; rest :10 sec between sides then rest 1 min before A2. 
8 each round with 15# dumbbells. 

A2. Single sided Dumbbell row, 6-8x4; rest :10 sec/1 min
Did 8 each time. 20# for first one then 25# for last 3 rounds. 

A3. Lat pull down, 6-8x4; rest 1 min
Didn't do this. Sent text. Can't find key to complex gym (will look when I get back). Did this workout at gym. 

+

Run 1 mile
50 Burpees
50 Sit ups 
Run 1 mile

Total time: 19:22 (the miles may have been slightly short). First mile was 7:40 pace, second mile was about 8:03 pace. 

Liked this workout even if I was beat red for like 30 minutes afterwards.