9/30

Run 200 m; rest 2 min, Run 400 m; rest 2 minx5 (repeatable splits)

Round 1
   200m: 39.4
   400m: 1:30.4

Round 2
   200m: 40.7
   400m: 1:31.2

Round 3
   200m: 42.2 
   400m: 1:33.1 

Round 4
    200m: 40.3
    400m: 1:31.6

Round 5
    200m: 42.9
    400m: 1:31.6

Felt sick on last one. Otherwise breathing and everything was good.

Took a nasty fall in shower yesterday (not sure what caused it), but right side is all tight from where I hit wall. Will roll out tonight.

Texted view of HR and pacing. 

9/28

A.  Strict pull ups, accumulate 12 reps not for time (use a band if you need to)

I got confused here and should have checked. Were they pull ups or chin ups? I did chin ups. I'll check next time. 

I did the first 7 without a band (all singles). And the last 5 with a band (in sets of 2 and then last one set of 1). 

B.  Bench press, 4x4; rest 2 min

55# for all. It's been awhile since I did bench press so just wanted to ease in and make sure I was doing it right. 

C.  Hollow body hold, :15-20 secx4; rest :30 sec

20 seconds each round. No problems.

+

25-15-10
Burpees

Sit ups

Total time: 4:43.2 

+

:20 sec thoracic opener

10 band pull aparts

x3

Did this. 

9/27

2 x (2k row, 2 mile run)


Total Time: 51:22.6

Round 1 Time: 25:29
   2k row: 9:31.1 (2:22.7, 30 s/m)
   2 mile run: 15:57.9 (7:58/miles)

Round 2 Time: 25:36
   2k row: 9:55.4 (2:28.9, 30 s/m)
   2 mile run: 15:41.5 (7:50/miles)


Felt good on last run. Second row was a struggle.

Was really tired this morning and wasn't sure I was going to do it. But did a 1k easy warm up and then one of the coaches/friend of mine asked what my workout was and said he'd row the first 2k with me as a warmup for his mobility session... so that definitely helped.

9/26

A.  Power clean, 2,2,1,1,1; rest 2 min (not tng)

70# (2), 75# (2), 80# (1), 85# (1), 85# (1)

B.  Dumbbell side bends, 10 each sidex3; rest :15 sec between sides/1 min between sets

15#, 20#, 20@ 

+

3 RFT:

10 Deadlift 115#

30 Cal row

10 Walking lunges 15# per hand

Total time: 11:02.40

Round 1: 3:32.89

Round 2: 3:47.56

Round 3: 3:41.70

Had weights down at sides instead of up on shoulders. I think that was right? 

+

:30 sec half pigeon

:30 sec couch stretch

Did this.

Warm up row: 1455 meters

Cool down row: 2290 meters 

9/24

A.  Goblet squat, 10x3; rest 1 min

All at 35#

           
+
18 min amrap:
Run 400 m
14 Wall ball (send video)
64 Single unders
14 Sit ups 
14 Box jumps 

3 full rounds + 400m, 14 wall balls, 64 single unders 

Used a 20" box and a 10# WB

Warm up row: 1138 meters 
Cool down row: 2553 meters 

Lots of rolling afterwards 

9/23

Row 1000 meters, Run 3 miles x 3

Total time including transitions: 39:05.2

Round 1:
Row -- 4:42.1 (2:21.0, 32 s/m)
Run -- 7:59.4

Round 2:
Row -- 4:43.9 (2:21.9, 32 s/m)
Run -- 7:59.7

Round 3:
Row -- 4:50.7 (2:25.3, 32 s/m)
Run -- 7:46.4

Cramp on the last run.


Warmed up with a 1000 meter row and half mile run.
Then 400 meters of 10 seconds hard 20 seconds easy.
Cooled down with an easy row with the damper low for 2660 meters.

9/21

Had to move the workouts around. They will be using the rowers tomorrow morning from 7:00-8:45 for a workout (the time I normally go to the gym). I wouldn't have enough time before gym closed to do longer workout. Have to be home at 9am for my friends to drop off their dogs I'm dog sitting. Sooooooo will do Row/Run Sunday and did this today. Taking tomorrow off. 

Due to the gym schedule and them needing rowers for class I did this workout in reverse order (except foam rolled at end). 

A.  Single sided dumbbell bent over row 6x4; rest :20 sec between sides/1 min between sets

25# for all. Felt good.

B1. Lateral raises, 10x3; rest :30 sec
B2. Single sided Ring rows, 12x3; rest :10 sec between sides/rest 1 min

Used 5# plate for the raises. 

+
21-15-9
Burpees over the rower
Row for calories 

WOD time: 6:46.3 
Average HR: 107 bpm


Before the workout rowed 1k easy. 
After workout rowed 2k easy. 

+

Foam roll thoracic/lat
Banded tricep stretch

Did this. 

9/20

A.   Power clean, 8 singles at 70#; rest as needed 
Did this. Sent video. 


B.  Weighted Ghd hip extensions, 6 repsx4; rest 1:30
Did this with 15# weight for each round. 

+
3 RFT:
12 Russian KBS as heavy as possible 
12 Vups 
12 Cal assault 

WOD time: 7:35.6
Round 1: 2:18.0
Round 2: 2:33.6
Round 3: 2:44.6

Used a 55# KB. Did them all unbroken. 

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

Did this to a 35# plate and with two small blue bands. 

+

Three way banded hamstring stretch

Did this. 

9/19

A. Strict chin ups 3 x 5 rounds; rest 2 minute (use a light band)

No band, light blue band, light blue band, mediumish green band, mediumish green band

B. Hanging knee raises, 5 controlled reps  4 rest 1 minute

Did all of this.

+

4RFT
50 jump rope singles
10 Dumbbell push press 15#-20#
20 sit ups

WOD time: 5:54.6
Used 15# DB

9/18

A. Deadlift, 5,5,4,4; rest 2 min

135# (5), 155# (5), 155# (4), 155# (4) 


B. Hang power clean, 3x3 up to 75#; rest as needed

Did this all at 65# sent a video. 

+
3RFT:
10 double front rack walking Dumbbell lunges 20# per hand
20 Cal row
80 Jump rope singles 

Total time: 8:27.2
Round 1: 2:49.2
Round 2: 2:54.3
Round 3: 2:43.3

+

Three way banded hamstring stretch
Banded lat stretch
:30 sec half pigeon

Did this. 

9/16

My friend asked if I wanted to go for an easy run so did that because it sounded fun to run with company. Ran 4.6 miles at a super easy talking pace. 



Plan for this week (if you're ok with it): 

Monday: Off
Tuesday:  
A.  Deadlift, 5,5,4,4; rest 2 min
B.   Hang power clean, 3x3 up to 75#; rest as needed
+
3RFT:
10 double front rack walking Dumbbell lunges 20# per hand
20 Cal row
80 Jump rope singles
+

Three way banded hamstring stretch
Banded lat stretch
:30 sec half pigeon

Wednesday: Make up row/run workout 

Thursday: Run 7:50-8:00 for 3 miles 

Let me know if I should change and/or swap anything. 

9/15

A.  Front squat, 2,2,2,2@75-85#; rest 2 min

* send video again
+
10 Wall ball
10 Russian KBS 45#
  8 Box jumps 
rest 1:30
X4
+



75# for all. Sent video. 
B.  Dumbbell continuous walking lunges, 20 stepsx2; rest 1:30

20# dumbbells. 


Round 1: 1:09.0
Round 2: 1:07.2
Round 3: 1:05.6
Round 4: 1:02.9

C.  10 Heidensx4; rest :20 sec

Did this. 

9/14

Tried the row/run workout. In the second round felt like crap. I don't know if it was too hot or what. Sent the HR data.

Row 1000 meters
Run 1 mile 
Time: 13:30

Rest 2-3 minutes 
Row 1000 meters
Stopped run 300 meters in
Time: 6:12.50

9/13

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

B.  Incline bench, double dumbbell rows, 8-10x3; rest 1:30
8 each round with I think 15#

C.  Static ring hold, :10-:15 secx3; rest as needed
Did this. 

D.  12 GHD sit upsx3; rest 1 min
Did this. 

+

Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)
Did this. 

9/11

A.  Single sided dumbbell bent over row 6x4; 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, 12x3; rest :10 sec between sides/rest 1 min

7.5# for raises 

+

3RFT:

8 Hanging knee raises

16 Cal assault

80 Jump rope singles

Total time: 8:40.65 

+

Foam roll thoracic/lat
Banded tricep stretch

Did this.

9/10

A.   Power clean, 5 heavy singles; rest as needed 
65#, 75#, 80#, 80#, 80# 


B.  Weighted Ghd hip extensions, 6-8 repsx4; rest 1:30

8 each round all at 15#. 

+

12 min amrap:
Assault 24 Cals
12 Russian KBS 45#
12 KB alt goblet lunges 20-35#

Completed 3 full rounds. 


+

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

Did this. 

+

Three way banded hamstring stretch

Did this. 

9/7

Hotel Workout:

 

A.  Goblet squat, 10x3; rest 1 min

30#, 35#, 35#

B.   Vups, 10x3; rest :45 sec

+

10 Dumbbell thrusters 15# (send video)

10 Burpees

Run 400 m or Bike 2 min

rest 1 min

x3

Did this, but didn't time. Used the bike instead of running 400m. 

9/5

9/5 A. Max Strict pull-ups, rest 2 minx4

1 each round .

+

Run 800 m
100 Jump rope singles
40 Burpees
20 Hanging knee raises
40 Cal Row 
Run 800 m

Total time: 17:03.
Struggle bus on that one. 

9/4

A.  Deadlift, 2,2,1,1; rest 2-3min (no rounding)

155#, 175#, 190#, couldn't do 200# so went back to 190#

B.   Hang power clean, 3x3 up to 75#; rest as needed

65# for all. 

+
12 walking front rack lunges 15-20# 
:30 sec bike at 85%-90% perceived effort
Rest 2:30
X3

20# dumbbells 

Round 1: 9.2 cals 
Round 2: 9.6 cals 
Round 3: 9.0 cals 

+

Three way banded hamstring stretch
Banded lat stretch
:30 sec half pigeon

Did this. 

9/2

3 x 1 mile, 5 minute rest
Hard, but repeatable 

Ran at a park near my house because it had some shade. Part of the loop is loose gravel/dirt and part paved. It also has a weird uphill. A little over 3 times around is 1 mile.


Round 1: 7:33.4 (Average HR: 142 bpm)
Round 2: 7:31.3 (Average HR: 150 bpm)
Round 3: 7:44.0 (Average HR: 156 bpm)

Clearly the last one sucked. 

9/1

Work was a bit insane this week so trying to make some stuff up. Combined the easy runs with arms today. Will hopefully do mile repeats tomorrow at track. 

A.  Strict chin ups, 1-2x4; rest 2 min
1, 1, 1.5, 1 


B.  Incline bench, double dumbbell rows, 12x3; rest 1:30

15#s. Propped a bench up on a box thing. 

C.  Static ring hold, :10-:15 secx3; rest as needed

Did 15 seconds each round for 3 rounds.
D.  12 GHD sit upsx3; rest 1 min

Did this. 

+

Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)

Did this. 


Then ran 40 minutes easy with a friend. 

8/29

A.   Power clean, 5 heavy singles; rest as needed 

75#, 85#, 85#, 85# 


B.  Weighted Ghd hip extensions, 6-8 repsx4; rest 1:30

All with 15#. 8 reps each round. 

+
12 min amrap:
Assault 24 Cals
12 Russian KBS 45#
12 KB alt goblet lunges 20-35#

2 full rounds + 24 cal assault + 5 Russian KBs 

used 45# for Russian 
35# for goblets 

Felt a bit fatigued on goblet lunges.

+

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

Did this with a 35# plate and two blue bands. 

+

Three way banded hamstring stretch

8/28

A.  Single sided dumbbell bent over row 6x4; rest :20 sec between sides/1 min between sets

20#, 25#, 25#, 25#

B1. Lateral raises, 10x3; rest :30 secB2. Single sided Ring rows, 12x3; rest :10 sec between sides/rest 1 min

6# for lateral raises. 

+

Row 2k 
14 Box jumps
20 Sit ups 
Row 1k
12 Box jumps
20 Sit ups
Row 400 m
10 Box jumps 
20 Sit ups

21:39 total time. I meant to get the pace for each of the rows and then was so hot afterwards I forgot. Seriously. haha. 

Used a 16 inch box. 

+

Foam roll thoracic/lat
Banded tricep stretch

Did this. 

8/25

A.  Front squat, 2,2,2,2@70-80#; rest 2 min* send video again
75#, 75#, 80#, 80#


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

20# for both 

+
21-15-9
Wall ball
Lemon squeezers
75 Jump rope singles after each set (3 total)

Did this. 

+

C.  10 Heidensx4; rest :20 sec

Did this. I feel these have been helping my knees get stronger.