Run 3 miles with pace getting faster each mile.
This was interesting. Ran from new gym and did first 2 miles as an out and back down to the river and along the river trail. Decided I would do two laps around the block (each 1/2 a mile) for last mile so I could go faster. Ended up getting chanced for over half a block by a stupid Chihuahua. Wasn't impressed.
Mile 1: 8:33.4
Mile 2: 8:11.2
Mile 3: 8:00.7
It was really humid and I felt nauseated when I stopped.
Thursday, August 23, 2018
8/22
A. Strict chin ups, 1-2x4; rest 2 min
Did this. Made first one. Failed last 3. Not sure why.
B. Incline bench, double dumbbell rows, 10x3; rest 1:30
Did this all at 15#.
C. 12 Ring rowsx3; rest 1:30
Rings not set up at new gym. So, did barbell pull ups instead.
D. 12 GHD sit upsx3; rest 1 min
Did this.
+
Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)
Did this.
Was just really tired today. Yesterday was my first day teaching of the semester so maybe that wore me out.
Did this. Made first one. Failed last 3. Not sure why.
B. Incline bench, double dumbbell rows, 10x3; rest 1:30
Did this all at 15#.
C. 12 Ring rowsx3; rest 1:30
Rings not set up at new gym. So, did barbell pull ups instead.
D. 12 GHD sit upsx3; rest 1 min
Did this.
+
Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)
Did this.
Was just really tired today. Yesterday was my first day teaching of the semester so maybe that wore me out.
8/21
A. Deadlift, 3,2,2,1; rest 2 min (no rounding)
135#, 165#, 175#, 185#
10# PR at 185#.
B. Hang power clean, 3x3 up to 75#; rest as needed
65#, 70#, 70#
+
4 Rounds for quality:
10 Goblet squats
50 Jump rope singles
10 Vups
Did this.
+
Three way banded hamstring stretch
Banded lat stretch
:30 sec half pigeon
Did this.
135#, 165#, 175#, 185#
10# PR at 185#.
B. Hang power clean, 3x3 up to 75#; rest as needed
65#, 70#, 70#
+
4 Rounds for quality:
10 Goblet squats
50 Jump rope singles
10 Vups
Did this.
+
Three way banded hamstring stretch
Banded lat stretch
:30 sec half pigeon
Did this.
8/17
A1. 6-8 push upsx4; rest :20 sec
A2. 12 alt lunges (no weightx4; rest :20 sec
A3. 20 sit upsx4; rest :20 sec
Did all this.
+
15 burpees
1k row
15 burpees
Did this. It was at my friend's house and space was tight and the dog was trying to catch the rower handle. haha
A2. 12 alt lunges (no weightx4; rest :20 sec
A3. 20 sit upsx4; rest :20 sec
Did all this.
+
15 burpees
1k row
15 burpees
Did this. It was at my friend's house and space was tight and the dog was trying to catch the rower handle. haha
Tuesday, August 14, 2018
8/14
A. Back squat, 3x3; rest 2 min *send video/same weights as last session
105#. 115#. 115#.
Sent video.
B. Weighted back rack step ups, 12 totalx3; rest 1:30 (small box)
All at 75# to a 12 inch box.
+
Row 250 m (hard effort)
rest 2 minx10
Round 1: 0:59.5, 1:59/500m, 36 s/m
Round 2: 0:59.2, 1:58.4/500m, 36 s/m
Round 3: 1:00.0, 2:00.0/500m, 36 s/m
Round 4: 1:00.0, 2:00.0/500m, 37 s/m
Round 5: 1:00.2, 2:00.4, 38 s/m
Round 6: 1:00.3, 2:00.6, 38 s/m
Round 7: 1:01.5, 2:03.0, 36 s/m
Round 8: 1:03.1, 2:06.2, 35 s/m (feet came out of straps and had to fix in middle)
Round 9: 1:00.8, 2:01.6, 38s/m
Round 10: 1:01.3, 2:02.6, 39 s/m
+
:15 sec goblet squat hold
:30 sec couch
X2
Did this.
105#. 115#. 115#.
Sent video.
B. Weighted back rack step ups, 12 totalx3; rest 1:30 (small box)
All at 75# to a 12 inch box.
+
Row 250 m (hard effort)
rest 2 minx10
Round 1: 0:59.5, 1:59/500m, 36 s/m
Round 2: 0:59.2, 1:58.4/500m, 36 s/m
Round 3: 1:00.0, 2:00.0/500m, 36 s/m
Round 4: 1:00.0, 2:00.0/500m, 37 s/m
Round 5: 1:00.2, 2:00.4, 38 s/m
Round 6: 1:00.3, 2:00.6, 38 s/m
Round 7: 1:01.5, 2:03.0, 36 s/m
Round 8: 1:03.1, 2:06.2, 35 s/m (feet came out of straps and had to fix in middle)
Round 9: 1:00.8, 2:01.6, 38s/m
Round 10: 1:01.3, 2:02.6, 39 s/m
+
:15 sec goblet squat hold
:30 sec couch
X2
Did this.
Monday, August 13, 2018
8/13
Did this one today because wasn't sure when they were moving the bikes. I figured if they move rowers I can use the one at my friend's house tomorrow, but have no access to a bike without gym
A. Single sided dumbbell bent over row 6x4; rest :20 sec between sides/1 min between sets
20#, 20#, 25#, 25#.
B1. Lateral raises, 10x3; rest :30 sec
6# on each side for all. (5# plate plus 1# plate).
B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did these.
+
Assault 20 cals
Run 800 m
Rest 3 min
X3
Felt pretty decent on these. Think I had a good bike.
Round 1 bike: 1:57.8
Round 1 run: 3:45.1
Round 2: bike: 1:49.2
Round 2 run: 3:41.0
Round 3 bike: 1:54.7
Round 3 run: 3:43.5
A car pulled in front of me on this lap and I had to cut and go around the back of it.
I'm not sure the 800m is truly a full, full 800m. When they move, I'll map out all the new routes.
+
Foam roll thoracic/lat
Banded tricep stretch
Did this.
A. Single sided dumbbell bent over row 6x4; rest :20 sec between sides/1 min between sets
20#, 20#, 25#, 25#.
B1. Lateral raises, 10x3; rest :30 sec
6# on each side for all. (5# plate plus 1# plate).
B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did these.
+
Assault 20 cals
Run 800 m
Rest 3 min
X3
Felt pretty decent on these. Think I had a good bike.
Round 1 bike: 1:57.8
Round 1 run: 3:45.1
Round 2: bike: 1:49.2
Round 2 run: 3:41.0
Round 3 bike: 1:54.7
Round 3 run: 3:43.5
A car pulled in front of me on this lap and I had to cut and go around the back of it.
I'm not sure the 800m is truly a full, full 800m. When they move, I'll map out all the new routes.
+
Foam roll thoracic/lat
Banded tricep stretch
Did this.
Sunday, August 12, 2018
8/12
Run 400 m; rest 2 min, Run 800 m; rest 3 min Run 1 mile; rest 5 min, Run 800 m; rest 3 min; Run 400 m
* Hard pace for all
400m: 1:34.8
800m: 3:25.6
1 mile: 7:19.0
800m: 3:26.5
400m: 1:30.9
Felt good on the last 400m.
It was only in the mid 80s which was great, but super high humidity which was not as awesome.
Warmed up by running a 400m super slow and then some dynamic stretching. Cooled down by walking a lap and then walking back to the car.
Liked the ladder, reminded me of middle school track (we used to do ladders all the time!).
* Hard pace for all
400m: 1:34.8
800m: 3:25.6
1 mile: 7:19.0
800m: 3:26.5
400m: 1:30.9
Felt good on the last 400m.
It was only in the mid 80s which was great, but super high humidity which was not as awesome.
Warmed up by running a 400m super slow and then some dynamic stretching. Cooled down by walking a lap and then walking back to the car.
Liked the ladder, reminded me of middle school track (we used to do ladders all the time!).
8/10
A. Power clean, 7 moderate/heavy singles; rest as needed
65#, 70#, 75#, 75#, 80#, 85#, 85#
B. Weighted Ghd hip extensions, 6-8 repsx4; rest 1:30
Did 8 each round.
+
20-10-5
Deadlift 125#
Box jump
WOD: 4 minutes
Did 22 inch box jump.
+
C1. 20 Lateral plate jumps; rest :20 sec
C2. 10 Band walks, left/right; rest :40 sec
X3
Did this with a 35# plate. Used blue bands for the banded walk.
+
Three way banded hamstring stretch
Did this.
90 minute massage afterwards.
65#, 70#, 75#, 75#, 80#, 85#, 85#
B. Weighted Ghd hip extensions, 6-8 repsx4; rest 1:30
Did 8 each round.
+
20-10-5
Deadlift 125#
Box jump
WOD: 4 minutes
Did 22 inch box jump.
+
C1. 20 Lateral plate jumps; rest :20 sec
C2. 10 Band walks, left/right; rest :40 sec
X3
Did this with a 35# plate. Used blue bands for the banded walk.
+
Three way banded hamstring stretch
Did this.
90 minute massage afterwards.
8/9
A. Strict chin ups, 1-2x4; rest 2 min
1, 1, 1, 1
Just didn't have it today.
B. Incline bench, double dumbbell rows, 8-10x3; rest 1:30
All at 15#.
C. 10 Ring rowsx3; rest 1:30
Broken up into 5 and 5 each round.
D. 12 GHD sit upsx3; rest 1 min
Did this.
+
Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)
Did this.
1, 1, 1, 1
Just didn't have it today.
B. Incline bench, double dumbbell rows, 8-10x3; rest 1:30
All at 15#.
C. 10 Ring rowsx3; rest 1:30
Broken up into 5 and 5 each round.
D. 12 GHD sit upsx3; rest 1 min
Did this.
+
Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)
Did this.
Tuesday, August 7, 2018
8/7
Row 1200 m @ 2:20-2:24 ce
Run 1 mile@ 7:50-8:00 pace
Rest 3 min
X3
Round 1:
Row: 5:44.1, 2:23.3, 29 s/m
Run: 8:20.7 (I'm not sure this was accurate on the watch... maybe it was ).
Round 2:
Row: 5:46.1, 2:24.2, 31 s/m
Run: I totally messed up the watch somehow and am not even sure what happened.
Round 3:
Row: 5:45.8, 2:24.0, 31 s/m
Run: 8:00
I couldn't figure out the best way to do this on the watch because I wanted to make sure I ran exactly a mile and their loop is screwed up. But, maybe I just need to trust the loop and do regular splits on the watch instead of trying to be fancy.
Run 1 mile@ 7:50-8:00 pace
Rest 3 min
X3
Round 1:
Row: 5:44.1, 2:23.3, 29 s/m
Run: 8:20.7 (I'm not sure this was accurate on the watch... maybe it was ).
Round 2:
Row: 5:46.1, 2:24.2, 31 s/m
Run: I totally messed up the watch somehow and am not even sure what happened.
Round 3:
Row: 5:45.8, 2:24.0, 31 s/m
Run: 8:00
I couldn't figure out the best way to do this on the watch because I wanted to make sure I ran exactly a mile and their loop is screwed up. But, maybe I just need to trust the loop and do regular splits on the watch instead of trying to be fancy.
8/6
A. Front squat, 2,2,2,2@70-80#; rest 2 min
70#, 75#, 75#, 75#
B. Dumbbell continuous walking lunges, 20 stepsx2; rest 1:30
20# dumbbells.
+10 min amrap:
Jump rope 80 singles
6 Hanging knee raises (send video)
10 Wall ball (same height/weight as last time)
6 full rounds plus 80 jump ropes.
C. 10 Heidensx4; rest :20 sec
Did these.
70#, 75#, 75#, 75#
B. Dumbbell continuous walking lunges, 20 stepsx2; rest 1:30
20# dumbbells.
+10 min amrap:
Jump rope 80 singles
6 Hanging knee raises (send video)
10 Wall ball (same height/weight as last time)
6 full rounds plus 80 jump ropes.
C. 10 Heidensx4; rest :20 sec
Did these.
Sunday, August 5, 2018
8/4
Run 2400 m, rest 5 min, Run 1 mile, rest 5 min, Run 800 m (85% perceived effort)
Run 2400m: 11:34 (7:45/mile pace)
Rest 5 minutes
Run 1 mile: 7:27.9 (7:28/mile pace)
Rest 5 minutes
Run 800m: 3:28.5 (7:00/mile pace)
No clue if I did this right pacing wise?
Run 2400m: 11:34 (7:45/mile pace)
Rest 5 minutes
Run 1 mile: 7:27.9 (7:28/mile pace)
Rest 5 minutes
Run 800m: 3:28.5 (7:00/mile pace)
No clue if I did this right pacing wise?
8/3
A. Single sided dumbbell bent over row 8x4; rest :20 sec between sides/1 min between sets
20# for all of these.
B1. Lateral raises, 10x3; rest :30 sec
5#, 7.5#, 6#.
Used 5# plates plus smaller plates.
B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did these.
+
3RFT:
12 Burpees
26 Sit ups
30 Cal row
WOD Total Time: 13:02.7
Round 1: 4:25.2
Round 2: 4:12.9
Round 3: 4:24.4
+
Foam roll thoracic/lat
Banded tricep stretch
Did this.
20# for all of these.
B1. Lateral raises, 10x3; rest :30 sec
5#, 7.5#, 6#.
Used 5# plates plus smaller plates.
B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did these.
+
3RFT:
12 Burpees
26 Sit ups
30 Cal row
WOD Total Time: 13:02.7
Round 1: 4:25.2
Round 2: 4:12.9
Round 3: 4:24.4
+
Foam roll thoracic/lat
Banded tricep stretch
Did this.
Thursday, August 2, 2018
8/2
A. Deadlift, 3,3,3,3; rest 2 min
135#, 155#, 165#, 175#
B. Hang power clean, 3x3 up to 75#; rest as needed
65#, 65#, 65#
+
10 Box jumps
10 Goblet squats 35#
20 Cal Assault
rest
X3
Round 1: 3:06.6
Round 2: 3:13.1
Round 3: 3:09.8
Used a 20 inch box.
+
Three way banded hamstring stretchBanded lat stretch
:30 sec half pigeon
Did this.
135#, 155#, 165#, 175#
B. Hang power clean, 3x3 up to 75#; rest as needed
65#, 65#, 65#
+
10 Box jumps
10 Goblet squats 35#
20 Cal Assault
rest
X3
Round 1: 3:06.6
Round 2: 3:13.1
Round 3: 3:09.8
Used a 20 inch box.
+
Three way banded hamstring stretchBanded lat stretch
:30 sec half pigeon
Did this.
Subscribe to:
Posts (Atom)