10/27

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

65# for all. 

+

Bottoms up KB press, 6 right arm

Bottoms up KB press, 6 left arm

10 Russian KBS 45#

10 Box jumps

rest 1 min

x3

Did this. 

Used a 20 inch box. Fell in the second round, but somehow caught myself. 

For the KB press did 15# for the first two rounds, then dropped to 8#. Sent video for feedback. 

+

B.  Plank, :30 secx4; rest 1 min *if this is easy add weight

Did this. 

10/26

Ran 4 miles easy. 35:25 (8:51 miles) 

10/25

A. Back squat, 4x4; rest 2 min (send video, same weight as last session)

85#, 105# for rest.

+

15 min amrap:

Assault 20 Cals

Prowler :15 sec (moderate load)

10 Goblet alternating lunges 26# KB

15 Sit ups

3 round 14 cals. 

Couldn't do prowler because couldn't get it off mats to move outside. So, did :15 sprint instead. 

+

Three way banded hamstring stretch
:30 sec half pigeon

Did this. 

10/24

A. Bent over single sided Dumbbell rows, 6 each armx3; rest :15 sec between sides/rest 1:30

Did this. 20# for all.

B. Seated single sided bicep curls, 8 each sidex3; rest :15 sec/rest 1:30 

15#, 12#, 12#. 

+
3RFT:

8 Ring rows

24 Cal Row

84 Jump rope singles

Total time: 11:28.2 

Round 1: 3:56.8

Round 2: 3:57.1

Round 3: 3:33.9 

10/22

A. Lemon squeezers, 12x3; rest :30 sec

Did this.

B. Alternating scissors, 14x3; rest 1 min

Did this.

+

5RFT:

Run 400 m

Row 300 m

Bike 20 Cals

Total time: 31:43

Round 1: 5:56.4

Round 2: 6:08.1

Round 3: 6:27.7

Round 4: 6:48.7

Round 5: 6:20.7 

10/21

Played soccer. 

10/18

A.  Bent over supinated barbell rows, 6-8x3; rest 2 min

6, 8, 8. 

Sore on right scap by rip. 

+

4 RFT:

5 Burpees

10 Walking lunges 20# per hand

15 Sit ups

20 Cal Bike

Total time: 15:39

Round 1: 3:57.5

Round 2: 4:02.3

Round 3: 3:57.1

Round 4: 3:41.4

+

Foam roll lats/thoracic

Did this. 

10/17

A.  Bulgarian split squats (weak side first), 6-8x4; rest :30 sec between sides/rest 1:30 min

12# dumbbells. 

B.  V ups, 12x3; rest 1 min

Did this. 

+

3RFT:

Row 400 m (3-4 damper)

10 Box jumps

12 Goblet squats 20#

Total time: 9:12.0 

Round 1: 3:01.3

Round 2: 3:22.0

Round 3: 2:48.5 

Clearly could have went harder in earlier rounds. 

+

Foam roll glutes

Three way banded hamstring stretch

:30 sec half pigeon

Did this. 

10/15

A. Bent over single sided Dumbbell rows, 6 each armx3; rest :15 sec between sides/rest 1:30

20# for all. 



B. Seated single sided bicep curls, 8 each sidex3; rest :15 sec/rest 1:30 

15# for all. 

+

5 Ring rows
5 GHD Sit ups 
25 Cal Assault bike
Rest 1 min
X3

Did this. 

10/14

Played soccer. 

10/13

A. Back squat, 4x4; rest 2 min (send video, increase weight slightly from last session of 5’s)

105#, 115# for rest. 

+

4 RFT:
10 walking lunges (no weight)
14 sit ups 
10 Russian KBS 35-45#

Total time: 4:27 

Round 1: 1:01.4
Round 2: 1:00.0
Round 3: 0:57.1
Round 4: 0:54.9

+

Three way banded hamstring stretch
:30 sec half pigeon

Did this. 

10/11

6 x 800m, 3 min rest.
Should be repeatable. 

Round 1: 3:30.7
Round 2: 3:29.6
Round 3: 3:24.7
Round 4: 3:30.3
Round 5: 3:36.0
Round 6: 3:30.8 

Not sure what happened during 3 and 5.

Struggled with last two. I was doing it on the track, but had the watch set for 0.5 miles which was consistently 5-10m longer than 2 laps. 

10/10

A. Lemon squeezers, 10x3; rest :30 sec

Did this. 

B. Alternating scissors, 12x3; rest 1 min

Did this. 

+

24 min amrap:
Assault 24 Cals
40 jump rope singles 
Row 24 cals (2 damper)
16 Heidens

Was feeling tired. Went super slow. 

3 full rounds + 20.2 cal on bike. 

10/9

A.  Bulgarian split squats (weak side first/send video), 6-8x4; rest :30 sec between sides/rest 1:30 min

Did this no weight. 

B.  V ups, 10x3; rest 1 min

Did this. 

+

4 RFT:

Run 400 m

10 Goblet squats 15-20#

40 Jump rope singles

Total time: 10:54.0

Round 1: 2:39.0

Round 2: 2:46.3

Round 3: 2:41.1

Round 4: 2:46.7

+

Foam roll glute

Three way banded hamstring stretch

:30 sec half pigeon

Did this. 

10/7

Played soccer.

Shoulder really hurt after.

10/4

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

All at 65#. 

+

Suitcase carry left arm :20 sec

Suitcase carry right arm :20 sec

10 Russian KBS 50#

10 Dumbbell squats 15# per hand

rest 1 min

x4

No 50# KB so used a 44#

Used 26# for carry.

+

B.  Plank, :30 secx4; rest 1 min

Shoulder/arm is very sore from my fall over the weekend and the arm workout, so didn't do the plank. Rolled out quite a bit. 

10/3

A.  Dumbbell push press, 8-10x3; rest 1:30 (send video)

Did 10 each round with 15# dumbbells. 

B.   Push ups, 3-5 unbrokenx6; rest as needed to get them unbroken with good form

Did 4 each round for 6 rounds, sent video. 

C.  GHD sit ups, 10x3; rest 1 min

Did this. 

+

8 Ring rows

10 Box jumps

:20 sec bike sprint

rest 2 min

x4

Round 1: 7.1 calories

Round 2: 6.7 calories 

Round 3: 6.4 calories

Cycled for 20 seconds and then let the wheel keep going until it stopped. Not sure if that's the correct way to score it? 

+

Foam roll thoracic and lats

Did this. 

10/1

A.  Back squat, 5x5; rest 2 min (send video)

85#, 105#, 105#, 105#, 105# 

+

Row 1k

20 wall ball

80 jump rope singles

10 heiden's

rest 1 min

x3

Round 1: 6:56.9

Round 2: 6:37.3 

Round 3: 6:49.9

+

Three way banded hamstring stretch

:30 sec half pigeon

Did this.