A. Power clean, 8 singles, rest as needed
65#, 75#, 80#, 85#, 90#, 92#, failed last two.
+
14 min AMRAP:
Run 400m
10 Russian swings 53#
60 jump ropes singles
12 v ups
Times:
Round 1: 3:45.4
Round 2: 3:48.1
Round 3: 3:56.4
+ 400m + 10 Russian KBS
Used a 55# KB.
Saturday, December 7, 2019
12/6
A. Push ups, accumulate 26 reps for quality
Sets of 4 and last 2 sets of 3.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 2, 2.
C. :15-:20 sec matador or ring static hold x 4; rest 1 min
:20 each time.
+
Row 250m (hard efforts)
rest 2 min
x 6 (rest 3 min between 3/4)
Round 1: 1:01.6
Round 2: 1:00.9
Round 3: 1:01.1
Round 4: 1:00.0
Round 5: 1:01.3
Round 6: 1:00.9
+
10 floor angels x 2, rest 1 min
Sets of 4 and last 2 sets of 3.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 2, 2.
C. :15-:20 sec matador or ring static hold x 4; rest 1 min
:20 each time.
+
Row 250m (hard efforts)
rest 2 min
x 6 (rest 3 min between 3/4)
Round 1: 1:01.6
Round 2: 1:00.9
Round 3: 1:01.1
Round 4: 1:00.0
Round 5: 1:01.3
Round 6: 1:00.9
+
10 floor angels x 2, rest 1 min
12/4
A. Bulgarian split squat, 6-8 each leg x 4; rest 1 min between sides/1:30 between sets.
15# (8) for all.
B. V-ups 12 x 3, rest 1 min
+
3RFT:
10 cal bike
20 wall ball
10 cal bike
80 jump rope singles
Round 1: 4:04.8
Round 2: 4:08.8
Round 3: 4:02.3
Total: 12:16.3
+
Banded three way hamstring stretch
15# (8) for all.
B. V-ups 12 x 3, rest 1 min
+
3RFT:
10 cal bike
20 wall ball
10 cal bike
80 jump rope singles
Round 1: 4:04.8
Round 2: 4:08.8
Round 3: 4:02.3
Total: 12:16.3
+
Banded three way hamstring stretch
12/3
A. Incline prone reverse dumbbell fly, 8-10 x 3, rest 1:30
10# dumbbells.
B. Strict knee to elbow/toes to bar, accumulate 12-16 reps not for time.
16 knees to elbow.
+
For time:
Run 800m
16 ring rows
20 box jumps
24 cal assault
Run 400m
WOD: 10:55.9
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
10# dumbbells.
B. Strict knee to elbow/toes to bar, accumulate 12-16 reps not for time.
16 knees to elbow.
+
For time:
Run 800m
16 ring rows
20 box jumps
24 cal assault
Run 400m
WOD: 10:55.9
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
12/2
A. Above the knee power clean x 1/below the knee power clean x 1, rest 1:30x6 complexes
65#, 75#, 80#, 80#, 82#, 82# failed this one.
B. Side plank; :40-:45 sec x 3
0:45 for all.
+
4RFT:
Row 350 m
7 Deadlift 115#
9 Burpees over the bar.
Round 1: 2:56.2
Round 2: 3:04.7
Round 3: 3:03.8
Round 4: 2:42.1
Total time: 11:47.1
+
:30 sec half pigeon x 2
10 glute bridges x 3, rest as needed
65#, 75#, 80#, 80#, 82#, 82# failed this one.
B. Side plank; :40-:45 sec x 3
0:45 for all.
+
4RFT:
Row 350 m
7 Deadlift 115#
9 Burpees over the bar.
Round 1: 2:56.2
Round 2: 3:04.7
Round 3: 3:03.8
Round 4: 2:42.1
Total time: 11:47.1
+
:30 sec half pigeon x 2
10 glute bridges x 3, rest as needed
Sunday, December 1, 2019
11/29
A. Pull ups, 1-2x5, rest 2 minutes
1 each time.
B. Single sided dumbbell rows with a 2 sec pause each at the end of the rep, 5-6x4, rest :30 sec between sides/rest 1:30 between reps.
30# (6) for all.
+
80-60-40
Jump rope singles
40-30-20
Cal bike
20-15-10
Sit ups
Total time: 14:16.7
Round 1: 6:25.3
Round 2: 4:49.6
Round 3: 3:01.5
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
x3
1 each time.
B. Single sided dumbbell rows with a 2 sec pause each at the end of the rep, 5-6x4, rest :30 sec between sides/rest 1:30 between reps.
30# (6) for all.
+
80-60-40
Jump rope singles
40-30-20
Cal bike
20-15-10
Sit ups
Total time: 14:16.7
Round 1: 6:25.3
Round 2: 4:49.6
Round 3: 3:01.5
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
x3
11/27
4 x 800m, 2:45 rest between reps
Round 1: 3:28.3
Round 2: 3:31.8
Round 3: 3:30.6
Round 4: 3:37.4
Round 1: 3:28.3
Round 2: 3:31.8
Round 3: 3:30.6
Round 4: 3:37.4
11/26
A. Tempo back squat, 3-4 reps x 4 sets @ 33x1, rest 2 minutes
85#, 105# for last 3 sets. 4 reps each time.
+
12 min AMRAP:
10 sit ups
12 cal bike
6 front squats at 55# (took from rack even though shouldn't have)
Round 1: 2:30.4
Round 2: 2:13.1
Round 3: 2:19.1
Round 4: 2:17.3
Round 5: 2:17.6
5 full rounds plus 10 sit ups.
+
:30 sec couch
:30 sec half pigeon
x 2
85#, 105# for last 3 sets. 4 reps each time.
+
12 min AMRAP:
10 sit ups
12 cal bike
6 front squats at 55# (took from rack even though shouldn't have)
Round 1: 2:30.4
Round 2: 2:13.1
Round 3: 2:19.1
Round 4: 2:17.3
Round 5: 2:17.6
5 full rounds plus 10 sit ups.
+
:30 sec couch
:30 sec half pigeon
x 2
Monday, November 25, 2019
11/25
A. Push ups, accumulate 24 reps for quality.
Did this in sets of 4.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 1 failed second came off bar, 1, 1, 1.
+
:15 sec ring or matador hold (used matador since it was there and rings were in rigs being used)
90 jump rope singles
15 Russian KBS 50# (used 53#)
rest 1:30
x 3
Round 1: 1:21.0
Round 2: 1:23.9
Round 3: 1:10.0
+
10 floor angles x 2, rest 1 min. Sent video.
Did this in sets of 4.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 1 failed second came off bar, 1, 1, 1.
+
:15 sec ring or matador hold (used matador since it was there and rings were in rigs being used)
90 jump rope singles
15 Russian KBS 50# (used 53#)
rest 1:30
x 3
Round 1: 1:21.0
Round 2: 1:23.9
Round 3: 1:10.0
+
10 floor angles x 2, rest 1 min. Sent video.
11/24
Run 3 miles moderate pace
3 miles
25:19.5 (8:26 miles)
Mile 1: 8:07.0
Mile 2: 8:31.1
Mile 3: 8:40.0
3 miles
25:19.5 (8:26 miles)
Mile 1: 8:07.0
Mile 2: 8:31.1
Mile 3: 8:40.0
11/22
A. Bulgarian split squat, 6-8 each leg x 4, rest 1 minute between sides/1:30 between sets
20# (8) for all.
B. GHD sti ups (no weight), 10-12x3, rest 1 min.
12 for all.
+
20-15-10-5
Wall Ball
Bike for calories
10# ball. 9ft target.
WOD: 8:47.7
+
Banded three way hamstring stretch
20# (8) for all.
B. GHD sti ups (no weight), 10-12x3, rest 1 min.
12 for all.
+
20-15-10-5
Wall Ball
Bike for calories
10# ball. 9ft target.
WOD: 8:47.7
+
Banded three way hamstring stretch
11/19
A. Incline prone reverse dumbbell fly, 8-10 x 3, rest 1:30
7.5# plates (10) for all.
B. Strict knee to elbow/toes to bar, accumulate 10-14 reps not for time.
14 knees to elbow.
+
3RFT:
10 burpees to a 25# plate
60 jump rope singles
Run 400m
Total time: 9:38
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
7.5# plates (10) for all.
B. Strict knee to elbow/toes to bar, accumulate 10-14 reps not for time.
14 knees to elbow.
+
3RFT:
10 burpees to a 25# plate
60 jump rope singles
Run 400m
Total time: 9:38
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
Monday, November 18, 2019
11/18
A. Above the knee power clean x 1/below the knee power clean x 1; rest 1:3- x 6 complex (send video of a side angle)
65#, 75#, 80#, 80#, 82#, 82# (below the knee on last one was rough)
B. Side plank, :30-45
Didn't have time for this one. Will make it up later in the week.
+
For time:
15 deadlift 105#
20 box jumps
30 cal row
40 air squats
16" box
Total time: 5:32
+
:30 sec half pigeon x 2
10 glute bridges x 3
Did this.
65#, 75#, 80#, 80#, 82#, 82# (below the knee on last one was rough)
B. Side plank, :30-45
Didn't have time for this one. Will make it up later in the week.
+
For time:
15 deadlift 105#
20 box jumps
30 cal row
40 air squats
16" box
Total time: 5:32
+
:30 sec half pigeon x 2
10 glute bridges x 3
Did this.
11/16
8 x 200m, walk 200m.
Round 1: 42.5
Round 2: 42.2
Round 3: 39.0 (no dog)
Round 4: 41.6
Round 5: 41.5
Round 6: 44.3
Round 7: 39.4 (no dog)
Round 8: 40.5 (no dog)
Really liked this workout. Could have done more.
Ran some with my dog running on inside lane. These ones were a bit slower.
Round 1: 42.5
Round 2: 42.2
Round 3: 39.0 (no dog)
Round 4: 41.6
Round 5: 41.5
Round 6: 44.3
Round 7: 39.4 (no dog)
Round 8: 40.5 (no dog)
Really liked this workout. Could have done more.
Ran some with my dog running on inside lane. These ones were a bit slower.
11/15
A. Pull ups, 1-2 x 5, rest 2 minutes
1, 2, 1, 1, 1.
B. Single sided dumbbell rows with a 1 sec pause the end of each rep, 5-6 x 4, rest :30 sec between sides/rest 1:30
25# (6) for all.
I've been pausing at the top. Am I supposed to then go straight and pause at the bottom?
+
10 V ups
10 dumbbell walking lunges 20# per arm
12 cal assault
rest :30
x 3
Round 1: 2:26.4
Round 2: 2:16.7
Round 3: 2:23.2
Round 4: 2:24.0
Total Cardio time with rest: 11:34
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
1, 2, 1, 1, 1.
B. Single sided dumbbell rows with a 1 sec pause the end of each rep, 5-6 x 4, rest :30 sec between sides/rest 1:30
25# (6) for all.
I've been pausing at the top. Am I supposed to then go straight and pause at the bottom?
+
10 V ups
10 dumbbell walking lunges 20# per arm
12 cal assault
rest :30
x 3
Round 1: 2:26.4
Round 2: 2:16.7
Round 3: 2:23.2
Round 4: 2:24.0
Total Cardio time with rest: 11:34
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
Wednesday, November 13, 2019
Monday, November 11, 2019
11/11
A. Tempo back squat, 3-4 reps x 4 sets @33x1, rest 2 min
85# (4), 105# (4)
+
12 min AMRAP:
10 wall ball
12 call assault bike
14 sit ups
Round 1: 2:38.2
Round 2: 2:43.5
Round 3: 2:42.1
Round 4: 2:44.1
Into around 5: 1:12.8
4 full rounds, 10 wall ball, 8 cal on bike
10# ball 9ft target
+
:30 sec couch
:30 sec half pigeon
x 2
Did this
85# (4), 105# (4)
+
12 min AMRAP:
10 wall ball
12 call assault bike
14 sit ups
Round 1: 2:38.2
Round 2: 2:43.5
Round 3: 2:42.1
Round 4: 2:44.1
Into around 5: 1:12.8
4 full rounds, 10 wall ball, 8 cal on bike
10# ball 9ft target
+
:30 sec couch
:30 sec half pigeon
x 2
Did this
11/10
A. Push ups, accumulate 24 reps for quality.
5, 5, 4, 4, 4, 4
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 2, 2.
+
3 RFT:
Suitcase carry 50 ft right arm
Suitcase carry 50ft left arm
8 Hang power clean 65#
60 jump rope singles
Round 1: 1:53.5
Round 2: 2:02.5
Round 3: 1:45.5
Total: 5:41.9
Somehow read this wrong and made the suitcase carries 53# (thinking they should be 50)... was that too heavy?
+
10 floor angels x 2, rest 1 min
Did this.
5, 5, 4, 4, 4, 4
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 2, 2.
+
3 RFT:
Suitcase carry 50 ft right arm
Suitcase carry 50ft left arm
8 Hang power clean 65#
60 jump rope singles
Round 1: 1:53.5
Round 2: 2:02.5
Round 3: 1:45.5
Total: 5:41.9
Somehow read this wrong and made the suitcase carries 53# (thinking they should be 50)... was that too heavy?
+
10 floor angels x 2, rest 1 min
Did this.
11/8
A. Bulgarian split squat, 6-8 each legx4, rest 1 min between sides/1:30 between sets.
15# (8), 15# (8), 15# (8), 15# (8).
B. GHD sit ups (no weight), 8-12, rest 1 min.
12 each time
+
For time:
Assault bike 40 cals
30 wall ball
120 jump rope singles
Run 800m
Total Time: 12:37.0
+
Banded three way hamstring stretch.
15# (8), 15# (8), 15# (8), 15# (8).
B. GHD sit ups (no weight), 8-12, rest 1 min.
12 each time
+
For time:
Assault bike 40 cals
30 wall ball
120 jump rope singles
Run 800m
Total Time: 12:37.0
+
Banded three way hamstring stretch.
11/6
A. Incline prone reverse dumbbell fly, 8-10x3, rest 1:30
5# DB, 10 each round.
B. Strict knee to elbow/toes to bar, accumulate 8-12 reps not for time.
Did 12 reps knees to elbow.
+
6 Ring rows
8 Box jumps
18 Cal row
rest 1:30
x3
Round 1: 2:26.7
Round 2: 2:18.3
Round 3: 2:13.4
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
5# DB, 10 each round.
B. Strict knee to elbow/toes to bar, accumulate 8-12 reps not for time.
Did 12 reps knees to elbow.
+
6 Ring rows
8 Box jumps
18 Cal row
rest 1:30
x3
Round 1: 2:26.7
Round 2: 2:18.3
Round 3: 2:13.4
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
11/5
A. Above the knee power clean x 1/below knee power clean x1; rest 1:30x5 complexes
65#, 75#, 75#, 80#, 80#.
B. Side plank, :30-:45, rest as needed.
:30 for all.
+
4 RFT
10 KBS (Russian moderate load)
10 sit ups
Run 400m
Round 1: 2:56.6
Round 2: 2:55.8
Round 3: 2:56.9
Round 4: 2:49.1
Total: 11:38.8
Used a 44# KB.
+
:30 sec half pigeon x 2
10 glute bridges x 3
65#, 75#, 75#, 80#, 80#.
B. Side plank, :30-:45, rest as needed.
:30 for all.
+
4 RFT
10 KBS (Russian moderate load)
10 sit ups
Run 400m
Round 1: 2:56.6
Round 2: 2:55.8
Round 3: 2:56.9
Round 4: 2:49.1
Total: 11:38.8
Used a 44# KB.
+
:30 sec half pigeon x 2
10 glute bridges x 3
11/2
A. Standing single sided dumbbell press, 6-8 x 4, rest :20 sec between sides/ rest 1:30
15#
B. Static ring holds in the hollow body position. :10-:15 sec x 4, rest 1 min
Did 4 at :15 sec.
Felt really sick so stopped here.
15#
B. Static ring holds in the hollow body position. :10-:15 sec x 4, rest 1 min
Did 4 at :15 sec.
Felt really sick so stopped here.
10/30
A. Tempo backsquat, 3-4 reps x 4 @ 33x1; rest 2 min
85# (4), 105# (4) for rest
B. Lemon squeezers, 10 x 4, rest 1 min (short pause "squeeze" part)
Did this.
+
14 min AMRAP:
10 walking lunges 20# per hand
6 power clean 75#
Run 400 m.
Round 1: 3:08.5
Round 2: 3:20.1
Round 3: 3:27.9
Round 4: 3:17.1
Round 5: 0:48.0
Completed 4 rounds plus 10 walking lunges and 3 power cleans. Power cleans were hard. Realized after they were supposed to be power cleans, but I did hang power cleans. Maybe why it was harder?
+
:30 sec couch
:30sec half pigeon
x 2
85# (4), 105# (4) for rest
B. Lemon squeezers, 10 x 4, rest 1 min (short pause "squeeze" part)
Did this.
+
14 min AMRAP:
10 walking lunges 20# per hand
6 power clean 75#
Run 400 m.
Round 1: 3:08.5
Round 2: 3:20.1
Round 3: 3:27.9
Round 4: 3:17.1
Round 5: 0:48.0
Completed 4 rounds plus 10 walking lunges and 3 power cleans. Power cleans were hard. Realized after they were supposed to be power cleans, but I did hang power cleans. Maybe why it was harder?
+
:30 sec couch
:30sec half pigeon
x 2
Tuesday, October 29, 2019
10/29
A. Pull ups, 1-2 x 4, rest 2 min
1 for all.
B. Single sided dumbbell rows with a 1 sec pause at the end of each rep, 4-5 x 4, rest :30 between sides/1:30 between sets.
20# (5), 25# (5) for rest of rounds.
+
60 cal bike -- 7:40.7
30 burpees: 2:13.8
40 sit ups: 1:55.7
60 cal bike -- 6:35.3
Total time: 18:25.5
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30
x 3
Did this.
1 for all.
B. Single sided dumbbell rows with a 1 sec pause at the end of each rep, 4-5 x 4, rest :30 between sides/1:30 between sets.
20# (5), 25# (5) for rest of rounds.
+
60 cal bike -- 7:40.7
30 burpees: 2:13.8
40 sit ups: 1:55.7
60 cal bike -- 6:35.3
Total time: 18:25.5
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30
x 3
Did this.
10/26
A. Bulgarian split squat, 6-8 each leg x 4, rest 1 min between sides/1:30 between sets
8 each round.
No weight, 10# for rest.
B. GHD sit ups (no weight), 8-10 x 3, rest 1 min
10 each round.
+
12 min AMRAP:
40 jump rope singles
12 Goblet squat 35#
20 Cal row
Round 1: 2:57.3
Round 2: 2:47.0
Round 3: 2:49.1
Round 4: 2:43.7
Last round: jump ropes and Goblet squats.
4 full rounds plus 40 jump rope singles plus 12 Goblet squats.
+
Banded hamstring stretch.
8 each round.
No weight, 10# for rest.
B. GHD sit ups (no weight), 8-10 x 3, rest 1 min
10 each round.
+
12 min AMRAP:
40 jump rope singles
12 Goblet squat 35#
20 Cal row
Round 1: 2:57.3
Round 2: 2:47.0
Round 3: 2:49.1
Round 4: 2:43.7
Last round: jump ropes and Goblet squats.
4 full rounds plus 40 jump rope singles plus 12 Goblet squats.
+
Banded hamstring stretch.
10/25
A. Push ups, accumulate 20 reps for quality.
Sent video.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
Could not do sets of two. Did singles.
+
4 ring rows
12 vups
16 cal assault
rest:30 sec
x 4
Round 1: 2:54.0
Round 2: 3:00.6
Round 3: 2:59.4
Round 4: 2:51.5
+
10 floor angels x 2, rest 1 min
Did this.
Sent video.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
Could not do sets of two. Did singles.
+
4 ring rows
12 vups
16 cal assault
rest:30 sec
x 4
Round 1: 2:54.0
Round 2: 3:00.6
Round 3: 2:59.4
Round 4: 2:51.5
+
10 floor angels x 2, rest 1 min
Did this.
10/24
(Run 400m
Row 250m
Rest 2 minutes)
x 5
Round 1: 3:13.4
Round 2: 3:12.5
Round 3: 3:18.8
Round 4: 3:11.3
Round 5: 3:09.3
Row 250m
Rest 2 minutes)
x 5
Round 1: 3:13.4
Round 2: 3:12.5
Round 3: 3:18.8
Round 4: 3:11.3
Round 5: 3:09.3
Tuesday, October 22, 2019
10/22
A. Deadlift, 5, 5, 2, 2; rest 3 minutes
155#, 155#, 175#, 175#
B. Plank. "30 sec x 4; rest 1 min.
Did this.
+
6 hang power cleans 65#
80 jump rope singles
2 min bike for cals (mod/hard effort, some fall off expected)
rest 2 min
x 3
Round 1: 21 cal
Round 2: 21 cal
Round 3: 21 cal
+
Three way banded hamstring
Supine twist
10 glute bridges x 3; rest as needed
155#, 155#, 175#, 175#
B. Plank. "30 sec x 4; rest 1 min.
Did this.
+
6 hang power cleans 65#
80 jump rope singles
2 min bike for cals (mod/hard effort, some fall off expected)
rest 2 min
x 3
Round 1: 21 cal
Round 2: 21 cal
Round 3: 21 cal
+
Three way banded hamstring
Supine twist
10 glute bridges x 3; rest as needed
Monday, October 21, 2019
10/21
A. Negative pull ups, 3 reps x4; rest 2 min
Did this.
B. Standing Dumbbell flys, 10-12x3 rest 1:30
5# (12), 10# (10), 10# (10).
+
4RFT:
Foam roll thoracic/lats
Did this.
B. Standing Dumbbell flys, 10-12x3 rest 1:30
5# (12), 10# (10), 10# (10).
+
4RFT:
6 GHD sit ups
8 Goblet squats 35#
14 Cal row
Total time: 9:06.4
Round 1: 2:23.4
Round 2: 2:24.6
Round 3: 2:16.7
Round 4: 2:01.4
+
10 min easy run cool down
(didn't have time for this)
+
Foam roll thoracic/lats
Did this.
10/15
A. Front squat: 5, 5, 3, 3, rest 2 min
85# for all.
B. Hanging knee raises
Did this.
+
12 min amrap:
10 wall ball
6 ring rows
18 cal bike
3 full rounds, plus wall ball, plus ring row, plus 16 cal
Round 1: 3:06.7
Round 2: 3:11.7
Round 3: 3:10.7
Round 4: 2:37.4
85# for all.
B. Hanging knee raises
Did this.
+
12 min amrap:
10 wall ball
6 ring rows
18 cal bike
3 full rounds, plus wall ball, plus ring row, plus 16 cal
Round 1: 3:06.7
Round 2: 3:11.7
Round 3: 3:10.7
Round 4: 2:37.4
10/19
Run 1 mile at 8 min pace; walk/rest 6 minx2
Set the watch and then it fooled me. It was telling me I was too fast and I ended up too slow? Not sure why it was doing that.
Run 1 mile @ 8min pace = 8:05.3
Rest 6 min
Run 1 mile @ 8min pace = 8:03.6
Set the watch and then it fooled me. It was telling me I was too fast and I ended up too slow? Not sure why it was doing that.
Run 1 mile @ 8min pace = 8:05.3
Rest 6 min
Run 1 mile @ 8min pace = 8:03.6
10/18
A. Anchored sit ups, 30 alternating plus 20 straight; rest as needed
Did this.
+
Bike 40 cals
Run 1 mile
Bike 30 cals
Run 800 m
Bike 20 cals
Run 400 m
Bike 10 cals
Total time: 27:59.
Average HR: 146
Max HR: 193
+
:30 sec half pigeon each side
:10-:15 sec bar hang
10 alternating scorpions
x2
Did this.
Thursday, October 17, 2019
10/17
A. Power clean, 2 @65#, 2@70#, 1@72#, 1@75#, 1@80#, 1 @82#rest as needed
Did this and sent video of the 82#.
+
5RFT:
8 Russian KBS 45#
6 Box jumps
Run 400m
Round 1: 2:46.5
Round 2: 2:51.7
Round 3: 2:49.8
Round 4: 2:51.0
Round 5: 2:42.9
Total: 14:02.3
+
10 single leg glute bridges x 3, rest as needed.
Three way banded hamstring stretch
Did this and sent video of the 82#.
+
5RFT:
8 Russian KBS 45#
6 Box jumps
Run 400m
Round 1: 2:46.5
Round 2: 2:51.7
Round 3: 2:49.8
Round 4: 2:51.0
Round 5: 2:42.9
Total: 14:02.3
+
10 single leg glute bridges x 3, rest as needed.
Three way banded hamstring stretch
10/14
A. Dumbbell standing strict press, 8 reps x 3, rest :30 sec between sides/ rest 1:30
15#.
B. Dumbbell side bends, 10 x 3, rest as needed.
25#
+
4RFT:
Row 350
50 jump rope singles
10 walking lunges (dumbbells at your sides)
20# per hand
Round 1: 2:25.9
Round 2: 2:20.2
Round 3: 2:29.9
Round 4: 2:21.3
Total time: 9:37.6
+
Foam roll thoracic/lats.
15#.
B. Dumbbell side bends, 10 x 3, rest as needed.
25#
+
4RFT:
Row 350
50 jump rope singles
10 walking lunges (dumbbells at your sides)
20# per hand
Round 1: 2:25.9
Round 2: 2:20.2
Round 3: 2:29.9
Round 4: 2:21.3
Total time: 9:37.6
+
Foam roll thoracic/lats.
10/11
A. Negative pull ups, 3 reps x 4, rest 2 min
Did this.
B. Standing dumbbell flys, 10-12x3, rest 1:30
10#, 10 for each one.
+
4RFT:
Bike 20 cals
12 vups
Suitcase carry down and back (I think it was 55# or 45#?) no distance given so did down gym and back.
Round1: 4:08.9
Round 2: 4:12.8
Round 3: 4:27.7
Round 4: 3:57.3
Total time: 16:46.7
+
Foam roll thoracic/lats
Did this.
B. Standing dumbbell flys, 10-12x3, rest 1:30
10#, 10 for each one.
+
4RFT:
Bike 20 cals
12 vups
Suitcase carry down and back (I think it was 55# or 45#?) no distance given so did down gym and back.
Round1: 4:08.9
Round 2: 4:12.8
Round 3: 4:27.7
Round 4: 3:57.3
Total time: 16:46.7
+
Foam roll thoracic/lats
10/9
A. Deadlift, 3x3, rest 2 minutes
155#, 165#, 165#
B. Plank, :30 sec x 4, rest 1 min
Did this no weight.
+
For time:
Run 800m
20 Hang power clean 65#
80 jump rope singles
40 wall ball
Run 800m
Total time: 13:34.6
+
Three way banded hamstring
Supine twist
10 glute bridges x 3, rest as needed
155#, 165#, 165#
B. Plank, :30 sec x 4, rest 1 min
Did this no weight.
+
For time:
Run 800m
20 Hang power clean 65#
80 jump rope singles
40 wall ball
Run 800m
Total time: 13:34.6
+
Three way banded hamstring
Supine twist
10 glute bridges x 3, rest as needed
10/8
A. Bent over barbell rows, 8-10x3, rest 2 min
55# for all.
B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4; rest :30 sec/rest 1:30
15# each round. 6 each round.
C. Weighted russian twist, 14 alt x 3, rest 1 min.
16#
+
21-15-9
KBS 35#
Burpees
Row for Calories
Round 1: 4:08.7
Round 2: 3:00.6
Round 3: 1:50.2
WOD: 8:59.7
+
:30 sec couch
Thoracic opener
55# for all.
B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4; rest :30 sec/rest 1:30
15# each round. 6 each round.
C. Weighted russian twist, 14 alt x 3, rest 1 min.
16#
+
21-15-9
KBS 35#
Burpees
Row for Calories
Round 1: 4:08.7
Round 2: 3:00.6
Round 3: 1:50.2
WOD: 8:59.7
+
:30 sec couch
Thoracic opener
10/4
A. Front squat, 5, 5, 3, 3, rest 2 minutes
65#, 65#, 75#, 75#.
B. Hanging knee raises/strict toes to bar, accumulate 20 reps not for time.
Did this.
+
12 min amrap:
12 walking lunges 20# per hand
10 box jumps
Run 400m.
3:13.6
3:21.1
3:32.1
1:56.4
3 full rounds, 12 walking lunges, 10 box jumps, part of a run.
65#, 65#, 75#, 75#.
B. Hanging knee raises/strict toes to bar, accumulate 20 reps not for time.
Did this.
+
12 min amrap:
12 walking lunges 20# per hand
10 box jumps
Run 400m.
3:13.6
3:21.1
3:32.1
1:56.4
3 full rounds, 12 walking lunges, 10 box jumps, part of a run.
10/2
A. Anchored sit ups, 30 alternating plus 20 straight, rest as needed.
Did this.
+
Row 300m
Rest 1 minute
Bike 20 cals
14 Heiden's
44 single unders
rest 1 minute
x 5
Total: 30:45
+
:30 sec half pigeon each side
:10-:15 sec bar hang
10 alternating scorpions
x 2
Did this.
Did this.
+
Row 300m
Rest 1 minute
Bike 20 cals
14 Heiden's
44 single unders
rest 1 minute
x 5
Total: 30:45
+
:30 sec half pigeon each side
:10-:15 sec bar hang
10 alternating scorpions
x 2
Did this.
Tuesday, October 1, 2019
10/1
A. Dumbbell lunges, 14 alt x 3, rest 1:30
25# for all.
B. Lemon squeezers, 14 x 3, rest 1 min
Did this.
+
3RFT:
Bike 20 cals AD
Row 20 cals (swapped from run)
24 air squats
Round 1: 5:01.1
Round 2: 5:17.9
Round 3: 5:05.8
25# for all.
B. Lemon squeezers, 14 x 3, rest 1 min
Did this.
+
3RFT:
Bike 20 cals AD
Row 20 cals (swapped from run)
24 air squats
Round 1: 5:01.1
Round 2: 5:17.9
Round 3: 5:05.8
9/27
A. Lat pulldown, 8-10 x 3, rest 1:30
55#. 10 each time.
B. Side plank, 30-:45 sec x 3, rest as needed.
:30 did this
+
6 single sided push press right
6 single sided push press left
12 dumbbell dead lift
Run 400m
rest to recovery
x 3
10# for push press
35# x 2 for deadlifts
Ran on treadmill. Hate treadmill. Wasn't very good or accurate or fun.
55#. 10 each time.
B. Side plank, 30-:45 sec x 3, rest as needed.
:30 did this
+
6 single sided push press right
6 single sided push press left
12 dumbbell dead lift
Run 400m
rest to recovery
x 3
10# for push press
35# x 2 for deadlifts
Ran on treadmill. Hate treadmill. Wasn't very good or accurate or fun.
9/23
A. Negatie pull ups, 2 reps x 4, rest 2 minutes
Did this.
B. Standing dumbbell flys, 10-12x3, rest 1:30
10# dumbbells. 10 each round.
+
12 min AMRAP
Assault 18 cals
Farmers :20 sec down/:20 sec back
8 GHD sit ups
80 jump ropes.
3 complete rounds.
Round 1: 3:59.1
Did this.
B. Standing dumbbell flys, 10-12x3, rest 1:30
10# dumbbells. 10 each round.
+
12 min AMRAP
Assault 18 cals
Farmers :20 sec down/:20 sec back
8 GHD sit ups
80 jump ropes.
3 complete rounds.
Round 1: 3:59.1
Round 2: 4:11.8
Round 3: 3:50.2
Farmers carry 35# KBs.
+
Foam roll thoracic/lats
Farmers carry 35# KBs.
+
Foam roll thoracic/lats
9/21
A. Power clean, 1.1 x 4, rest :20 sec/rest 2 min
Did this after WOD because of rower availability.
75#, 85#, 85#.
+
10 dumbbell step overs 15-20# per hand
10 vups
20 cal row
rest 1 min
x 4
Round 1: 2:43.0
Round 2: 2:39.2
Round 3: 2:41.3
Round 4: 2:62.7
Used 20# dumbbells and a 12 inch box.
Did this after WOD because of rower availability.
75#, 85#, 85#.
+
10 dumbbell step overs 15-20# per hand
10 vups
20 cal row
rest 1 min
x 4
Round 1: 2:43.0
Round 2: 2:39.2
Round 3: 2:41.3
Round 4: 2:62.7
Used 20# dumbbells and a 12 inch box.
9/20
A. Bent over barbell rows, 8-10 x 3, rest 2 minutes
35# for all. 10 each time.
B. Seated dumbbell single sided press, 6-8 each arm (weak side first)x4, rest :30 sec/rest 1:30
10#. 8 each time.
C. weighted russian twist, 14 alt x 3, rest 1 min
12#
+
3 RFT
12 Goblet walking lunges 26#
20 cal assault
Round 1: 3:29.1
Round 2: 3:55.7
Round 3: 3:25.9
+
:30 coach
Thoracic opener
35# for all. 10 each time.
B. Seated dumbbell single sided press, 6-8 each arm (weak side first)x4, rest :30 sec/rest 1:30
10#. 8 each time.
C. weighted russian twist, 14 alt x 3, rest 1 min
12#
+
3 RFT
12 Goblet walking lunges 26#
20 cal assault
Round 1: 3:29.1
Round 2: 3:55.7
Round 3: 3:25.9
+
:30 coach
Thoracic opener
9/18
A. Deadlift, 4x4, rest 2 min
135#, 155#, 155#, 155#
B. Plank, :30 sec x 4, rest 1 min
Did this with no weight.
+
10 KBS 35#
60 jump rope singles
400m row @ hard but no maximum effort
rest 1:30
Round 1: 2:47.2
Round2: 2:54.7
Round 3: 2:52.9
Round 4: 2:59.2
+
Hamstring
Supine
10 glute bridges x 3
135#, 155#, 155#, 155#
B. Plank, :30 sec x 4, rest 1 min
Did this with no weight.
+
10 KBS 35#
60 jump rope singles
400m row @ hard but no maximum effort
rest 1:30
Round 1: 2:47.2
Round2: 2:54.7
Round 3: 2:52.9
Round 4: 2:59.2
+
Hamstring
Supine
10 glute bridges x 3
Tuesday, September 17, 2019
9/17
10 x (200m, rest 2 minutes)
0:43.5
0:40.1
0:43.7
0:41.4
0:44.2
0:40.8
0:42.6
0:42.4
0:46.1
0:44.7
0:43.5
0:40.1
0:43.7
0:41.4
0:44.2
0:40.8
0:42.6
0:42.4
0:46.1
0:44.7
9/15
Easy Run: 34:46.6, 3.83 miles, (9:05/mile average)
Mile 1: 7:56.6
Mile 2: 9:23.0
Mile 3: 9:25.8
Last .83: 8:00.2
Mile 1: 7:56.6
Mile 2: 9:23.0
Mile 3: 9:25.8
Last .83: 8:00.2
9/14
A. Negative pull ups, 2 reps x 4, rest 2 minutes.
Did this.
B. Standing dumbbell flys, 10-12x3 , rest 1:20
10 each round, 10# dumbbells.
+
12 minute AMRAP:
Assault 18 cals
10 burpee box jumps
8 GHD situps
3 full rounds + 1 cal AD
Round 1: 4:04.5
Round 2: 4:02.1
Round 3: 3:43.3
Last bit: 0:13.5
Did this.
B. Standing dumbbell flys, 10-12x3 , rest 1:20
10 each round, 10# dumbbells.
+
12 minute AMRAP:
Assault 18 cals
10 burpee box jumps
8 GHD situps
3 full rounds + 1 cal AD
Round 1: 4:04.5
Round 2: 4:02.1
Round 3: 3:43.3
Last bit: 0:13.5
Thursday, September 12, 2019
9/12
A. Weighted back rack step ups, 10 alt (5 each leg)x3; rest 2 min
12" box. 65# weight.
B. Dumbbell side bends, 10-12x3; rest :15 sec between sides/rest 1 min
Did this.
25# dumbbell. 12 each round.
+
Run 800 m then:
21–15-9
Goblet squat 26# (perfect form)
Assault for cals
Total time: 10:58.3
Run: 3:48.6
Rest of workout: 7:09.7
+
10 single sided glute bridges each sidex3; rest as needed
12" box. 65# weight.
B. Dumbbell side bends, 10-12x3; rest :15 sec between sides/rest 1 min
Did this.
25# dumbbell. 12 each round.
+
Run 800 m then:
21–15-9
Goblet squat 26# (perfect form)
Assault for cals
Total time: 10:58.3
Run: 3:48.6
Rest of workout: 7:09.7
+
10 single sided glute bridges each sidex3; rest as needed
9/11
A. Bent over barbell rows, 10-12x3, rest 2 minutes
12 (35# just the bar)
B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4, rest : 30 sec/rest 1:30
6 (15#)
C. Weighted Russian twist, 14 altx3, rest 1 min
14# ball.
+
Row 500m
100 jump rope singles
Rest 1:30
x3
Round 1: 3:02.6
Round 2: 3:04.0
Round 3: 3:01.1
+
Three way banded hamstring stretch
Thoracic opener
Did this.
12 (35# just the bar)
B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4, rest : 30 sec/rest 1:30
6 (15#)
C. Weighted Russian twist, 14 altx3, rest 1 min
14# ball.
+
Row 500m
100 jump rope singles
Rest 1:30
x3
Round 1: 3:02.6
Round 2: 3:04.0
Round 3: 3:01.1
+
Three way banded hamstring stretch
Thoracic opener
Did this.
Tuesday, September 10, 2019
9/9
A. Dumbbell alternating reverse lunges, 14x3, rest 1:30 (7 per leg)
Did this with 20# DB
B. Single leg RDL, 8 each legx3, rest as needed (use cage)
10# DB
+
Run 800m then:
14-12-8
Wall ball
Assault bike for cals
V ups
Used 10# wall ball to a 9" target.
Total time: 12:16.7
+
Three way banded hamstring stretch :30 sec half pigeon.
Did this.
Did this with 20# DB
B. Single leg RDL, 8 each legx3, rest as needed (use cage)
10# DB
+
Run 800m then:
14-12-8
Wall ball
Assault bike for cals
V ups
Used 10# wall ball to a 9" target.
Total time: 12:16.7
+
Three way banded hamstring stretch :30 sec half pigeon.
Did this.
9/7
8:00 max distance, but repeatable x 3 with a 4 minute rest.
Round 1: 1.03 miles
Round 2: 1.00 miles
Round 3: 0.97 miles
Average heart rate (including rests): 145
Maximum heart rate: 177
Round 1: 1.03 miles
Round 2: 1.00 miles
Round 3: 0.97 miles
Average heart rate (including rests): 145
Maximum heart rate: 177
9/6
A. Negative pull ups, 2 reps x 3 sets, rest 2 minutes
Did this.
B. Hollow body hold, :20 secx4, rest 1 min
Did this.
+
3RFT:
Row 500m
10 over the rower burpees
75 jump rope singles
Total Time: 12:08
Round 1: 4:13.2
Round 2: 4:17.2
Round 3: 3:37.5
+
Foam roll thoracic and lats
Did this.
B. Hollow body hold, :20 secx4, rest 1 min
Did this.
+
3RFT:
Row 500m
10 over the rower burpees
75 jump rope singles
Total Time: 12:08
Round 1: 4:13.2
Round 2: 4:17.2
Round 3: 3:37.5
+
Foam roll thoracic and lats
9/5
A. Back squat, 2, 2, 2, 2, rest 2-3 min (full depth)
115# for first, 135# for rest. Made sure to get deep enough.
+
14 min amrap:
Bike 24 cals
10 dumbbell step overs 15# per hand
10 KBS 35#
3 full rounds + 20 cal AD
Round 1: 3:47.2
Round 2: 4:00.5
Round 3: 4:03.1
Last part: 2:12.9
+
Spiderman stretch
Figure 4 stretch
Forward fold stretch
115# for first, 135# for rest. Made sure to get deep enough.
+
14 min amrap:
Bike 24 cals
10 dumbbell step overs 15# per hand
10 KBS 35#
3 full rounds + 20 cal AD
Round 1: 3:47.2
Round 2: 4:00.5
Round 3: 4:03.1
Last part: 2:12.9
+
Spiderman stretch
Figure 4 stretch
Forward fold stretch
9/4
A1. 4-5 unbroken push ups x 7, rest :30 sec
A2. 12 sit upsx7, rest 1 minute
Did this. 4 push ups each time.
+
Row 500m
rest 2 min
x 6 (repeatable)
Round 1: 2:12.6, 33 s/m
Round 2: 2:12.8, 34 s/m
Round 3: 2:13.1, 34 s/m
Round 4: 2:12.3, 34 s/m
Round 5: 2:12.6, 33 s/m
Round 6: 2:14.2, 33 s/m
+
stretching
A2. 12 sit upsx7, rest 1 minute
Did this. 4 push ups each time.
+
Row 500m
rest 2 min
x 6 (repeatable)
Round 1: 2:12.6, 33 s/m
Round 2: 2:12.8, 34 s/m
Round 3: 2:13.1, 34 s/m
Round 4: 2:12.3, 34 s/m
Round 5: 2:12.6, 33 s/m
Round 6: 2:14.2, 33 s/m
+
stretching
Monday, September 2, 2019
9/2
Did Riley at the gym for community workout.
1.5 mile run (watch had it at 1.3)
150 burpees
1.5 mile run (watch had it at 1.3)
10:43 first run
10:35 burpees
11:07 second run
9/1
A. Bulgarian split squats (weighted), 8 per side x 4, rest :20, rest 1:30
20# dumbbells
B. Russian KBS 12x4, rest 1 min.
44#.
C. Strict unbroken chin ups, 2, 2, 2, 2, rest as needed.
Did last round with blue band.
D. Side planks, :45, rest as needed
+
:30 sec thoracic opener
:30 sec thread the needle
:30 sec half pigeon
20# dumbbells
B. Russian KBS 12x4, rest 1 min.
44#.
C. Strict unbroken chin ups, 2, 2, 2, 2, rest as needed.
Did last round with blue band.
D. Side planks, :45, rest as needed
+
:30 sec thoracic opener
:30 sec thread the needle
:30 sec half pigeon
8/30
A. Leg extensions, 12 x 3, rest 1:30
40#.
B. Goblet squats, 12x3, rest 1:30
Can't remember weight. Didn't write it down, but thought I did.
+
3RFT:
10 burpees
12 lemon squeezers
2 minutes rowing
Total: 10:55.5
Round 1: 3:21.6
Round 2: 3:50.8
Round 3: 3:43.1
40#.
B. Goblet squats, 12x3, rest 1:30
Can't remember weight. Didn't write it down, but thought I did.
+
3RFT:
10 burpees
12 lemon squeezers
2 minutes rowing
Total: 10:55.5
Round 1: 3:21.6
Round 2: 3:50.8
Round 3: 3:43.1
8/29
A. Lat pull down, 8 each round, rest 2.
60# for all reps.
B. Arnold press, 12 alt x 3, rest 2 minutes
19.8 pounds (9 kilos)
+
12 min amrap:
Bike 2 min
Run 2 min
24 sit ups
+
Lots of stretching from flights.
60# for all reps.
B. Arnold press, 12 alt x 3, rest 2 minutes
19.8 pounds (9 kilos)
+
12 min amrap:
Bike 2 min
Run 2 min
24 sit ups
+
Lots of stretching from flights.
8/27
A. Hang power clean, 2, 2, 2, 1, 1, rest 2 min
65#, 75#, 80#, 85#, 90#
*you asked if this was a PR. It was for a hang power clean. My power clean from floor PR is 90#. Which one is harder?
B. GHD hip extensions, 8-10x3, rest 1:30
10 each round
+
4RFT:
10 Walking lunges (no weight)
60 jump rope singles
6 hanging knee raises
Total time: 4:23.5
Round 1: 1:12.4
Round 2: 0:59.6
Round 3: 1:08.1
Round 4: 1:03.1
+
:30 sec couch
:30 sec half pigeon
:30 sec supine twist
65#, 75#, 80#, 85#, 90#
*you asked if this was a PR. It was for a hang power clean. My power clean from floor PR is 90#. Which one is harder?
B. GHD hip extensions, 8-10x3, rest 1:30
10 each round
+
4RFT:
10 Walking lunges (no weight)
60 jump rope singles
6 hanging knee raises
Total time: 4:23.5
Round 1: 1:12.4
Round 2: 0:59.6
Round 3: 1:08.1
Round 4: 1:03.1
+
:30 sec couch
:30 sec half pigeon
:30 sec supine twist
8/24
A. Back squat 2, 2, 2, 2, rest 2 minutes
135#, 145#, 145#, 145#.
+
4RFT:
6 GHD sit ups
12 walking lunges 20-25# each hand
60 jump rope singles
12 cal assulat
Total time: 12:02.7
Round 1: 3:12.4
Round 2: 3:08.5
Round 3: 2:58.8
Round 4: 2:43.1
+
Spiderman stretch
Figure four stretch
Forward fold stretch
135#, 145#, 145#, 145#.
+
4RFT:
6 GHD sit ups
12 walking lunges 20-25# each hand
60 jump rope singles
12 cal assulat
Total time: 12:02.7
Round 1: 3:12.4
Round 2: 3:08.5
Round 3: 2:58.8
Round 4: 2:43.1
+
Spiderman stretch
Figure four stretch
Forward fold stretch
8/22
A. Hang power cleans, 2, 2, 2, 2, 2, rest 2 minutes
65#, 85#, 85#, 85#
B. GHD hip extensions, 8-10x3, rest 1:30
*weighted if possible
10 each round. Didn't do weighted.
+
10 v tuck Russian twist
12 box jumps
run 800m
rest 2 min
Total time including rest: 21:39
Round 1: 4:51.9
Round 2: 5:03.2
Round 3: 5:10.8
65#, 85#, 85#, 85#
B. GHD hip extensions, 8-10x3, rest 1:30
*weighted if possible
10 each round. Didn't do weighted.
+
10 v tuck Russian twist
12 box jumps
run 800m
rest 2 min
Total time including rest: 21:39
Round 1: 4:51.9
Round 2: 5:03.2
Round 3: 5:10.8
8/20
A. Strict pull ups, 2 unbrokenx3, 1 repx 3, rest 2 min between sets with 2 reps/rest 1:30 for singles.
Blue bands for 2s.
B. Arnold press 2 altx3, rest 2 min
15# did this first due to availability of equipment.
+
For time:
10 GHD sit ups
20 burpees
30 cal row
20 walking lunges (no weight)
10 GHD sit ups
5:49.3 (not sure if this is right?)
+
:10 second bar hang
:10 second thread needle
:10 thoracic opener
Did this.
Blue bands for 2s.
B. Arnold press 2 altx3, rest 2 min
15# did this first due to availability of equipment.
+
For time:
10 GHD sit ups
20 burpees
30 cal row
20 walking lunges (no weight)
10 GHD sit ups
5:49.3 (not sure if this is right?)
+
:10 second bar hang
:10 second thread needle
:10 thoracic opener
Did this.
Monday, August 19, 2019
8/19
Run 3 min at a slow pace, Run 2 miles at a moderate pace, Run 5 min at a slow pace
3:00 slow pace -- 0.32 miles, 9:23/mile
Mile 1 moderate pace: 8:22.2
Mile 2 moderate pace: 8:37.7
5:00 slow pace -- .45 miles, 11:03 miles
Total distance 2.78 miles. Total time 25:07.5
Average HR 161 bpm.
Time in Zone 5 (greater than 170 bpm): 8:40
Time in Zone 4 (152-170 bpm): 11:41
Time in Zone 3 (133-151 bpm): 2:47
Time in Zone 2: 114-132 bpm: 1:36
It was humid and around 84 degrees, but felt decent. Ran before sun came out.
3:00 slow pace -- 0.32 miles, 9:23/mile
Mile 1 moderate pace: 8:22.2
Mile 2 moderate pace: 8:37.7
5:00 slow pace -- .45 miles, 11:03 miles
Total distance 2.78 miles. Total time 25:07.5
Average HR 161 bpm.
Time in Zone 5 (greater than 170 bpm): 8:40
Time in Zone 4 (152-170 bpm): 11:41
Time in Zone 3 (133-151 bpm): 2:47
Time in Zone 2: 114-132 bpm: 1:36
It was humid and around 84 degrees, but felt decent. Ran before sun came out.
8/17
A. Bulgarian split squats (weighted), 6-8 per sidex4; rest :20 sec/rest 1:30
15# DBs. 8 each round.
B. Russian KBS 12x4; rest 1 min
44# KB. All unbroken.
C. Strict chin ups, 2,2,1,1,1,1,1,1; rest as needed
Couldn't get the 2s. Rest were ok.
D. Side plank, :30-:45 secx3; rest as needed
:30 for all.
+
:30 sec thoracic opener
:30 sec thread the needle
:30 sec half pigeon
Did this.
Friday, August 16, 2019
8/16
A1. 4-5 Unbroken push upsx7; rest :30 sec
A2. 12 sit upsx7; rest 1 min
Did this. 4 push ups each round.
+
2 RFT:
160 Jump rope singles
Run 800 m
60 Alt mountain climbers
40 Cal bike
Total time: 22:39.6
Round 1: 11:34.3
Round 2: 11:05.3
Average HR: 153 bpm
+
Foam roll lats/traps
Figure four stretch
Three way banded hamstring stretch
Calf/achilles stretch
Did this.
Hot and sweaty.
Wednesday, August 14, 2019
8/14
A. Back squat, 3,3,1,1; rest 2 min
125# (3), 130# (3), 135# (1), 145# (1).
+
12 min amrap:
Assault 10 Cals
10 V ups
6 Hang power clean 75#
10 Dumbbell step overs 20 inch box 15# per hand *these are harder than you think
3 full rounds + 10 cal assault + 6 hang power cleans + 5 dumbbell stepovers.
Did everything as listed, except used a 16 inch box which seemed to be a good height. Power cleans felt hard, but did all unbroken except last round which was 4 then 2. Box step overs were hard -- mostly felt it in my hands which was weird.
Round 1: 3:17.3
Round 2: 3:07.6
Round 3: 3:13.6
Part of round 4: 2:28.9 (which consisted of everything except the last step overs and now I'm realizing I forgot to the vups or forgot to record the vups... I can't remember... hmmmm)
+
Spiderman stretch
Figure four stretch
Forward fold stretch
Did this.
Monday, August 12, 2019
8/12
A. Deadlift, 3, 3, 3, 3, rest 2-3 min
155#, 165#, 170#, 170#.
B1. Suitcase carry right arm, :20-:30 seconds x 4, rest :10 sec
B2. Suitcase carry right arm, :20-:30 seconds x 4, rest 1 min
35# KB and :30 for all.
+
Row 2k (9:46.3, 2:26.5/500m, 31 s/m)
rest 3 min
row 1k (4:45.6, 2:22.8/500m, 32 s/m)
rest 2 min
row 500m (2:16.4, 2:16.4/500m, 34 s/m)
No clue if this is what was expected. Feel like it should have been faster?
+
Three way banded hamstring stretch
Did this.
155#, 165#, 170#, 170#.
B1. Suitcase carry right arm, :20-:30 seconds x 4, rest :10 sec
B2. Suitcase carry right arm, :20-:30 seconds x 4, rest 1 min
35# KB and :30 for all.
+
Row 2k (9:46.3, 2:26.5/500m, 31 s/m)
rest 3 min
row 1k (4:45.6, 2:22.8/500m, 32 s/m)
rest 2 min
row 500m (2:16.4, 2:16.4/500m, 34 s/m)
No clue if this is what was expected. Feel like it should have been faster?
+
Three way banded hamstring stretch
Did this.
Sunday, August 11, 2019
8/9
A. Standing single sided dumbbell press 8-10x3; rest 1:30
15# dumbbell. 10 each round.
B. Single sided dumbbell rows, 8-10x4; rest :15 sec between sides; rest 1:30
25# dumbbell. 8 each round.
C. GHD sit ups, 6-8 repsx4; rest 1 min
8 each round.
+
For time:
20 Burpees
30 Cal bike
40 Squats (no weight)
Run 800mWOD: 10:12
8/8
Run 1 mile@7:45-7:50 pace, rest/walk 5 min
x3
Mile 1: 8:12.1
Mile 2: 8:06.1
Mile 3: 8:39.7
Did this at the gym. Just couldn't get the pace going.
+
Standing quad stretch
Standing hamstring stretch
Calf/achilles stretch
8/7
A. Dumbbell alternating reverse lunges 14x3; rest 1:30 (7 per leg)
25# dumbbells.
B. Single leg RDL, 8 each leg x 3; rest as needed
10# dumbbells. Was sore a couple days afterwards from this one.
+
3RFT
Row 20 cals
12 Goblet squats 20#
24 sit ups
Total time: 9:47
Round 1: 3:17.7
Round 2: 3:25.6
Round 3: 3:13.9
+
Three way banded hamstring stretch
:30 sec half pigeon stretch
25# dumbbells.
B. Single leg RDL, 8 each leg x 3; rest as needed
10# dumbbells. Was sore a couple days afterwards from this one.
+
3RFT
Row 20 cals
12 Goblet squats 20#
24 sit ups
Total time: 9:47
Round 1: 3:17.7
Round 2: 3:25.6
Round 3: 3:13.9
+
Three way banded hamstring stretch
:30 sec half pigeon stretch
Sunday, August 4, 2019
8/4
A. Strict pull ups, 2 unbrokenx3, 1 repx3; rest 2 min between sets with 2 reps/rest 1:30 for singles
Used blue band for doubles; singles no band.
B. Arnold press, 12 altx3; rest 1:30
15# for all.
+
12 min amrap:
4 Ring rows
6 Box jumps
8 Cal bike
8 full rounds + 4 ring rows + 8 box jumps.
+
:10 sec bar hang
:10 sec thread the needle stretch
:10 sec thoracic opener
x2
Did this.
8/3
A. Hang power clean, 3,3,3; rest 1:30
75#, 80#, 85#.
B. Back squat, 3,3,3,3; rest 2 min (same weights as last week but start with 115# after your warm ups)
115#, 125#, 125#, 125#.
+
10 min am rap:
10 Wall ball 10# ball/9ft target (send video)
10 Russian KBS 45#
14 Cal Row
4 full rounds plus 8 wall balls.
+
Spiderman stretch
Figure four stretch
Forward fold stretch
Did this.
Thursday, August 1, 2019
8/1
A1. 4-5 Unbroken push upsx6; rest :30 sec
A2. 12 sit upsx6; rest 1 min
4 push ups each time.
+
4RFT:
60 Jump rope singles
20 Cal Assault bike
Run 400 m
Total time: 20:44.0
Round 1: 4:48.3
Round 2: 5:11.0
Round 3: 5:37.3
Round 4: 5:07.4
+
Foam roll lats/traps
Figure four stretch
Three way banded hamstring stretch
Calf/achilles stretch
Did this.
7/31
Tried the 400s. Too hot.
2 minute rest between.
Round 1: 1:40.3
Round 2: 1:49.1
Round 3: 1:56.9
Round 4: 2:04.5
Round 5: 2:08.4
Want to try this one again.
2 minute rest between.
Round 1: 1:40.3
Round 2: 1:49.1
Round 3: 1:56.9
Round 4: 2:04.5
Round 5: 2:08.4
Want to try this one again.
7/30
A. Deadlift, 4x4; rest 2 min (perfect form)
135#, 155#, 165#, 165#.
+
18 min amrap:
Suitcase carry 35-45# left arm :20 sec
Suitcase carry 35-45# right arm :20 sec
10 Box jumps
5 Strict toes to bar
30 Cal row
3 full rounds + suitcase carries + 10 box jumps.
16" box.
Round 1: 5:29.9
Round 2: 5:34.0
Round 3: 5:35.5
Round 4:
+
Three way banded hamstring stretch
:30 sec pancake
Did this.
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