6/26

A.   Power clean, 2,2,2,2@75#; rest 1:30(not tng)

2, 2, 2, 2. Sent video.

B.  Weighted Ghd hip extensions, 6 repsx4; rest 1:30

All with a 15# weight. 

+

Row 500 m

Run 400 m

Row 750 m

Run 800 m

Row 1000 m

Run 1200 m

Total time: 23:10. 

Average HR: 152 

+
C1.  20 Lateral plate jumps; rest :20 sec
C2.  10 Band walks, left/right; rest :40 sec
        X3

25# plate.

Two blue bands. 

+

Three way banded hamstring stretch

Did this with green band. 

6/25

A.  Strict chin ups, 1-2x4; rest 2 min

1, 2, 1, 2

B.  Incline bench, double dumbbell rows, 8-10x3; rest 1:30

15# (10), 20#(8), 20# (8)

+

12 min Amrap:

Assault 20 Cals

8 Push press 35# barbell

8 Ring rows

40 Jump rope singles

3 full rounds + 8.8 cal assault. 

Broke push press up to 4, 4.

Ring rows unbroken. 

Still struggle with push press. 

6/24

5 Rounds for Time:
Run 800 meters
10 squats
12 sit ups

Total time: 24:06

Round 1: 4:40.2
Round 2: 4:54.8
Round 3: 4:57.4
Round 4: 4:56.6
Round 5: 4:37.1

Very hot.
Average heart rate: 156 bpm

6/22

Run 4x800 m; rest 2-3 min

Ran around the block near the gym. So, was going off of feel rather than pacing like I do on the track. used watch GPS to make sure it was 1/2 a mile each time. Felt a bit sick on the last one and did stop for a few seconds. 

Took about 3 minutes rest in between each. 

Round 1: 3:31.9
Round 2: 3:32.5
Round 3: 3:27.1
Round 4: 3:29.1

Average heart rate (including rests: 136).

+

Run 15 min easy

Ran with my friend ended up doing 22:57. Super easy pace though. 

Not staying hydrated properly... Trying to take water and that electrolyte stuff you said, but still not staying hydrated according to urine. Will keep working on it. 

6/21

A. Above the knee power clean, below the knee power cleanx5 complexes; rest 2 min

Did this. Sent some videos.
65#, 65#, 70#, 75#, 75#.

B1. Side plank, :30-:40 secx4; rest :30 sec
B2. Lateral ball throws, 10 each sidex3; rest :30 sec

Did this. 40 seconds first round for planks, 30 seconds last 3 rounds.
Did lateral ball throws with a 10# med ball. 

+

Row 350 m@85%
Rest 2 min
X6
(Repeatable splits)

Sent picture.

Round 1: 1:30.8 (2:09.8 pace, 35 s/m)
Round 2: 1:30.2 (2:08.8 pace, 36 s/m)
Round 3: 1:31.1 (2:10.1 pace, 36 s/m)
Round 4: 1:29.9 (2:08.4 pace, 37 s/m)
Round 5: 1:29.5 (2:07.8 pace, 36 s/m)
Round 6: 1:29.6 (2:08.6 pace, 37 s/m)

Damper set at 5. 

+

:30 sec couch
:30 sec pancake
X2

Did this. Also rolled out back. 

6/19

A. Single sided dumbbell bent over row 8x4; rest :20 sec between sides/1 min between sets
20#, 25#, 25#, 25#

B1. Lateral raises, 10x3; rest :30 sec
B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min

All lateral raises with 7.5# (5# plate and 2.5# plate in each hand)

+

4 RFT:
6  Push ups
8 GHD Sit ups
44 Jump rope singles

5:27 total time. 

+

Run 2 miles at 7:20-7:30 pace

Did this later in the day. The watch was being so weird on the second part telling me I was going super slow like 9 min slow which I knew I wasn't, but then at the end it gave me the correct pace for average (so who knows). 

Mile 1: 7:24.6
Mile 2: 7:26.7

Legs felt kind of heavy. 

+

Foam roll thoracic/lat
Banded tricep stretch

Did this. 

6/18

Run 3 miles easy.
26:41.

Average HR during run: 150bpm

Forgot to do the abs. Will add on to another workout.

6/17

A. Back squat, 3x3, rest 2 minutes
95#, 115#, 115#

B. Weighted back rack step ups, 10 total x 3; rest 1:30 (small box)

All at 65# to a 12 inch box. You said too light. What should I try next time?

+

12 minute AMRAP
8 wall ball 12#
10 Russian KBS at 44#
18 cal assault

4 rounds exactly.
Round 1: 2:53.6
Round 2: 3:12.9
Round 3: 3:13.3
Round 4: 2:44.9

Wall balls to 9 foot target. Did unbroken except one round when ball slipped.

+

:15 sec goblet squat hold
:30 sec couch
x 2

6/15

A. Power clean: 2,2,2,2@ 75#, rest 1:30 (tng)
All at 75#.

B. Weighted god hip extensions, 4-5x4, rest 1:30
15# (5), 25# (5), 25# (5), 25# (5)

+

5 Deadlifts at 135#
10 box jumps to 20 inch
rest 1:30
x4

Screwed timing up, but sent two videos.

+

C1. 20 Lateral plate jumps, rest :20
C2. 10 Band walks, left/right; rest :40 sec
x 3

45# plate, two small blue bands

+

Three way banded hamstring stretch

6/14

A. Strict chin-ups, 1-2x4, rest 2 minutes
2, 2, 1, 1

B. Incline bench, double dumbbell rows, 8-10x3; rest 1:30

15# (10), 20# (9), 20# (8)

+

Run 800m
20 burpees
30 sit ups
rest 2 minutes
x2

Round 1: 6:00.7
Round 2: 5:51.9

6/8

A.  Front squat, 4x4@65-70# for all sets; rest 2 min

65#, 65#, 65#, 70#. 

B.  Dumbbell continuous walking lunges, 18 stepsx2; rest 1:30

Used 20# dumbbells. 

+

15 Wall ball (same target/weight as last time)

10 Box jumps

Run 400 m@85-90%

rest 2-3 min

x4

Used a 12# wallball and a 9 foot target. First rounds did 10 and 5, then 7, 4, 4, last one did 5, 5, 5.

Limited a little on box jumps. Was wearing running shoes and felt like I was landing hard. 

Round 1: 3:13.9

Round 2: 3:15.5

Round 3: 3:22.7

Round 4: 3:22.1 

Rested 2 minutes and 30 seconds between rounds. 

+ 

C1.  10 Heidensx4; rest :15 sec

C2.  12 Lemon squeezersx4; rest 1 min

Did these. 

6/7

Run 1 mile

        rest 5 min

        Run 800 m

        rest 3 min

        Run 400 m

*send splits for each piece

Run 1 miles: 7:21.4 

   (1:40.9, 1:49.6, 1:54.8, 1:55.8)

   Average HR: 146 bpm 

Run 800m: 3:34.1 

   (1:43.0, 1:50.5) 

   Average HR: 158 bpm

Run 400m: 1:34.2 

  Average HR: 154 bpm

95 degrees. 

+

A1.  10 V upsx4; rest :20 sec

A2.  14 Alternating ankle tapsx4; rest 1 min

Did this. 

6/6

A.  Deadlift, 5x5; rest 2 min

105#, 125#, 145#, 155#, 155# 

B.  Chin ups, 2 reps unbrokenx5; rest as needed to get them unbroken

Did this. Failed the second one on the last two. Even took a 4 minute break between the last two. 

+

15 min amrap:

Row 500 m

50 Jump rope singles

25 Sit ups

15 Russian KBS 45-50#

Used a 44# KB. 

3 full rounds + 262  meters. 

+

Three way banded hamstring stretch
Banded lat stretch

:30 sec half pigeon

Did this. 

6/4

A. Single sided dumbbell bent over row 8x4, rest :20 sec between sides/1 min between sets.

20#, 20#, 25#, 25#

B1. Lateral raises, 10x3; rest :30 sec
5#, 7.5#. 7.5# (made 7.5# by holding a 5# and 2.5# plate in etch hand)

B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did this.

+

4 RFT:
8 Push ups
8 GHD sit ups
24  Cal Assault

Time: 18:29
Did have to walk back and forth across gym between GHD and assault.


+

Foam roll thoracic/lat
Banded tricep stretch

Did this.

5/31

A. Backsquat, 3x3; rest 2 minutes

65#, 85#, 95#

B. Weighted back rack step ups, 10 total x 3; rest 1:30 (small box)

Did to a 12 inch box. All at 65#.

+

10 wall ball 12#
10 burpees
20 sit ups
rest 1 minute
x3

Did this. Hate wall balls. haha