7/31

A. Back squat, 3x3; rest 2 min  *send video

105#, 115#, 115#.

Sent video of a 115#.

B. Weighted back rack step ups, 10 totalx3; rest 1:30 (small box)

All at 75# to a 12 inch box. 

+

Row 250 m (hard effort)

rest 2 min

x8

Round 1: 1:01.8, 36, 2:03.6 pace 

Round 2: 1:00.3, 38, 2:00.6 pace

Round 3: 1:00.9, 38, 2:01.8 pace 

Round 4: 1:01.6, 38, 2:03.2 pace 

Round 5: 1:02.0, 39, 2:04.0 pace 

Round 6: 1:01.9, 39, 2:03.8 pace 

Round 7: 1:02.1, 38, 2:04.2 pace 

Round 8: 1:01.8, 38, 2:03.6 pace 

+

:15 sec goblet squat hold
:30 sec couch
X2

Forgot to do this. 

7/30

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

1, 2 , 1 , 2

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

Did this all with 15#. 

C.  10 Ring rowsx3; rest 1:30

Did this and made sure they were hard. Broke into 6 and 4 each round.

D.  10 GHD sit upsx3; rest 1 min

Did this. It didn't say weighted so did no weight. 

+

Foam roll thoracic/lats

10 banded dislocatesx2 (lightest band)

Did this. Used blue band. 

7/29

Ran 5 miles moderate with a friend. Don't have total time. 

7/28

Row1k

Run 800 m

rest 2 min

x3

Round 1: 8:40.7 (Row was 4:46.7, 32 s/m, 2:23.30 pace)

Round 2: 8:44.6 (Row was 4:46.8, 31 s/m, 2:24.6 pace )

Round 3: 8:59.9 (Row was 4:56.3, 32 s/m, 2:28.1 pace)

Rows were pretty slow 

 +

A1.  Alternating scissor kicks, 20x3; rest :30 sec
A2.  Hollow body hold, :20 secx3; rest :30 sec

Did this. 

7/26

A.   Power clean, 2,2,2,1,1; rest as needed

65#, 75#, 80#, 82#, 85#.

B.  Weighted Ghd hip extensions, 8 repsx4; rest 1:30

15# for all. 

+

4 RFT:

12 Russian KBS ahap

80 Jump rope singles

Used 44# may have been able to go up to 55#. 

WOD time: 3:30.1

+

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

Did this with a 25# plate. 

+

Three way banded hamstring stretch

Did this. 

7/25

A.  Standing bicep curls (alternating) 14 repsx3; rest 1 min

15#, 20#, 15#. 

Struggled with the 20# today. 

B.  Dumbbell bench, 10x3; rest 1 min

All at 20#. 

+

Assault 50 Cals

40 Burpees

Assault 50 Cals

WOD time: 14:48. 

7/23

A. Front squat, 2 reps x 4 @ 75# for all sets; rest 2 minutes

Did this. Sent video. 

B. Dumbbell continuous walking lunges, 20 stepsx2; rest 1:30

25# dumbbells 

+ 

20-15-10
Wall ball (same height/weight)

10-10-10
Box jumps. 

Did 10# wall balls to a 9 ft target. Used a 20 inch box. 
WOD time: 4:18 


+

C1. 10 Heidens x 4; rest :15 sec
C2. 12 lemon squeezers x 4; rest 1 min 

Did this. 

7/22

8 x 400m repeats at the track. 2:30 rest between reps 

It was hot and humid. But, it was only in the lower 90s. It's supposed to get to 110 degrees by 4pm. So, that's winning I guess? 

Round 1: 1:34.4
Round 2: 1:33.7
Round 3: 1:33.1 
Round 4: 1:32.6
Round 5: 1:33.3 
Round 6: 1:34.5
Round 7: 1:34.4
Round 8: 1:34.9 


The 6th one was rough. After that it was a mental game to keep pushing. 
Took a few sips of electrolyte water between each rep. 

Did a one lap warm up with a lot of stretching and walked a lap for the cool down. 

Maybe not fast... but consistent? 

7/20

A. Deadlift 4, 4, 3, 3; rest 2 minutes
135#, 165#, 175#, 175#

B. Chin ups, 2 reps unbroken x 4
I was cutting it way too close with time for a meeting and had to cut these out. Should I add them another day? 

12 min AMRAP: 
Run 400m
12 KBS 35#
40 jump rope singles 
8 shoulder to overhead 15# 

Completed 3 full rounds, plus 400m, plus KBS, plus jump ropes. 

Stretched at home later 
Banded hamstring stretch
banded lat stretch
:30 half pigeon 

7/19

Run 3.5 miles easy

31:30 for 3.51. (8:58 average miles)

Average HR: 156 

Weather is nuts. It was 85% humidity and 80 degrees this morning and then got to 107 degrees this afternoon with like 50% humidity. Went around 9:30am where it was in the mid 90s, but the humidity was around 60%. I think that was probably the optimal balance of humidity/temps.

+

A1.  Alternating scissor kicks, 20x3; rest :30 sec
A2.  Hollow body hold, :20 secx3; rest :30 sec

Did this. 

7/17

A.  Hang power clean, 3,3,3,3; rest 2 min

75#, 75#, 80#, 80#.

Sent video. 

B.  Side plank, :45 secx3; rest :20-:30 sec between sides

Did this. 

+

4 RFT:

10 Walking lunges (no weight)

10 Box jumps

20 Cal Assault

WOD Time: 13:47 

7/16

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

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

5#, 7.5#, 7.5#. 

+

Row 500 m

20 Over the rower burpees

20 Hanging knee raises

Row 500 m

WOD time: 7:58.

+

Foam roll thoracic/lat
Banded tricep stretch

Did this. 

7/15

A. Back squat, 3x3; rest 2 min

115#, 125#, 125#.

Sent a video of 125#.

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

All at 75#. 12 inch box. 

Sent a video. 

+

100 Jump rope singles

25 Wall ball 10#

50 Sit ups

100 Jump rope singles

4:55.

Limited by wall balls. Did 12, then broke up into 3s. Did to a 9 foot target and hit it every time. 

+

:15 sec goblet squat hold
:30 sec couch
X2

Did this. 

7/14

Ran 45 minutes with my friend. So hot. 

Ran somewhere between 4.5 and 5 miles. 

7/13

Took this day off. That row/run workout in the heat killed my legs. Didn't feel recovered so took the day off. 

7/11

Did this one because after an 11 hour flight yesterday felt too dehydrated for running/rowing one. Will do that one tomorrow. 

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

1,1,1,1.

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

10 each round 15# dumbbells. 

+

8 Ring rows

14 Burpees

24 Cal assault

rest 1 min
x3

WOD total time: 13:39.
Round 1: 3:42.5
Round 2: 3:48.7
Round 3: 4:06.1 

Focused on ring rows. 


+

Foam roll thoracic/lats

10 banded dislocatesx2 (lightest band)

Did this. Used blue band. 

7/12

A.   Power clean, 2,2,2,1,1@75#-80#; rest 1:30(not tng)

75#, 75#, 75#, 80#, 80#.

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

All with 15#. 

+

Row 1k

Run 1 mile

x3

Row times: 

4:46.5 (2:23.5, 31 s/m)

4:51.2 (2:15.6, 32 s/m) 

4:56.0 (2:28.0 32 s/m)

Run was 1.1 miles each round (miscalculated distance). 

Total time: 40:28.

This was cruel to assign as a first row/run workout. haha. 

+

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

Did this to a 25# plate. 

+

Three way banded hamstring stretch

Did this. 

7/6

A.  Standing bicep curls (alternating) 12 repsx3; rest 1 min

6kg (13.22 pounds), 8kg (17.6 pounds), 8 kg (17.6 pounds).

B.  Dumbbell bench, 10x3; rest 1 min

Didn't write weight down, did them all though. 

+

21-15-9

Burpees

Dumbbell thrusters 15#

WOD time: 5:03 

7/3

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

7.5kg (16.5 pounds), 10kg (22 pounds), 10kg (22 pounds), 10kg (22 pounds). 

B. Lateral raises, 10x3; rest :30 sec

2.5kg (5.5 pounds), 3.75kg (8.26 pounds... these were too heavy), 2.5kg (5.5 pounds). 

+

6 GHD sit ups

44 Jump rope singles

8 Hang power clean 55#

rest 1 min

x4

Used 25kg (55.1 pounds) for hang power cleans 

WOD time: 8:07

+

10 min easy bike

Did this. 

+

Foam roll thoracic/lat
Banded tricep stretch

Did this. 

7/4

A.  Front squat, 3 repsx4@65-75# for all sets; rest 2 min

All at 30kg (66.1 pounds)

B.  Dumbbell continuous walking lunges, 20 stepsx2; rest 1:30

Sent video. Did this all at 10kg (22.0 pounds). 

+

3 RFT:

Row 500 m

20 Ab mat sit ups

10 Ring rows

WOD time: 11:18 

+

C1.  10 Heidensx4; rest :15 sec
C2.  12 Lemon squeezersx4; rest 1 min

No time to do these before I had to go. 

6/30

Climbed Snowdon. Took about 2 hours and 15 minutes to get to the top and then about 2 hours and 30 minutes to hike back down. Sent you the elevation thing just for fun.

6/29

Kayaking for an hour. Was supposed to be running for 30-40 minutes moderate, but was hoping this counted instead.