A. Bent over single sided dumbbell rows, 6-8x3, rest 1 min between sides.
20#, 25#, 25#. 8 each time.
B. Half kneeling single sided landmine press, 6-8x3, rest 1 min between sides.
Just the bar. Sent videos.
C1. 5 box jumps x4, rest :20 sec
C2. :30 sec bike spring x 4, rest 2-3
20 inch box.
Round 1: 10.2 cal
Round 2: 9.1 cal
Round 3: 8.6 cal
Round 4: 7.4 cal
Not as good as last time. I warmed up on a bike and had it all ready to go -- pulled out of the place they are stored and next to my box then went to bathroom and some girl who was in the gym the whole time I was setting up/warming up and started using the bike. grrrrr. So pulled another one out.
Monday, January 21, 2019
1/19
A. Goblet squat@33x1 tempo, 8x3; rest 1:30
25#.
B. Single leg squats, 8-10x3; rest 1 min between sides.
Did this.
60 jump rope singles
20 Alt heiden
20 weighted Russian twist
20 GHD hip extensions (no weight)
60 jump rope singles
2:43 seconds.
Seemed like a super short workout.
+
:30 sec pancake
Banded three way hamstring stretch
25#.
B. Single leg squats, 8-10x3; rest 1 min between sides.
Did this.
60 jump rope singles
20 Alt heiden
20 weighted Russian twist
20 GHD hip extensions (no weight)
60 jump rope singles
2:43 seconds.
Seemed like a super short workout.
+
:30 sec pancake
Banded three way hamstring stretch
1/18
A. Weighted back rack step ups, 10x3; rest 1:30 (5 each leg/small box/send video)
65#. Sent video. Supposed to add a 25# plate next time. Was on a 12 inch box.
+
12 min amrap:
10vups
10 burpees
10 front rack walking lunges 15# per arm
Run 400
3 full rounds.
+
Foam roll glutes/quads/thoracic
:30 couch
65#. Sent video. Supposed to add a 25# plate next time. Was on a 12 inch box.
+
12 min amrap:
10vups
10 burpees
10 front rack walking lunges 15# per arm
Run 400
3 full rounds.
+
Foam roll glutes/quads/thoracic
:30 couch
1/17
A. Power clean, 10 singles at 65-75#; rest as needd.
Did this all at 65#.
+
15-12-9
Deadlift 115#
Ring Rows
Box Jumps
20" box.
Total time: 6:27
B. Side plank, :30-:45sec x 3, rest as needed.
Was running late for a meeting and skipped this.
Did this all at 65#.
+
15-12-9
Deadlift 115#
Ring Rows
Box Jumps
20" box.
Total time: 6:27
B. Side plank, :30-:45sec x 3, rest as needed.
Was running late for a meeting and skipped this.
1/11
A. Strict banded pull ups, 1-2x5, rest 2 min.
2 for all. Green band.
B. Standing dumbell flys, 8-10x3, rest 1:30
Tried 10# too hard. Went down to 5#.
+
4RT
10 Heiden's
40 alt mountain climbers
5 hanging knee raises
15 cal assault on bike
Total time: 12:13.
+
Banded lat stretch.
2 for all. Green band.
B. Standing dumbell flys, 8-10x3, rest 1:30
Tried 10# too hard. Went down to 5#.
+
4RT
10 Heiden's
40 alt mountain climbers
5 hanging knee raises
15 cal assault on bike
Total time: 12:13.
+
Banded lat stretch.
1/9
A. Goblet squat 33x1 tempo, 8 x3 rest 1:30.
35#.
B. Single leg squats, 8-10x3; rest 1 min between sides.
Did this.
For time:
150 jump rope singles
25 sit ups
50 Cal row
150 jump rope singles
7:43
+
:30 sec pancake
Banded three way hamstring stretch
35#.
B. Single leg squats, 8-10x3; rest 1 min between sides.
Did this.
For time:
150 jump rope singles
25 sit ups
50 Cal row
150 jump rope singles
7:43
+
:30 sec pancake
Banded three way hamstring stretch
1/8
A. Bent over single sided dumbbell rows, 6-8; rest 1 min between sides.
8 each time. 20#, 25#, 25#.
B. Half kneeling single sided landmind press, 6-8x3; rest 1 min between sides.
35# bar for all.
C1. 5 box jumpsx4, rest :20sec
C2. :30 sec bike sprint x 4, rest 2-3 minutes
Round 1: 10.1 cal
Round 2: 10.1 cal
Round 3: 9.6 cal
Round 4: 9.1 cal
Can't remember height of box 16 or 18
+
Foam roll lats/throacic
10 band pull aparts x 2 with blue band
8 each time. 20#, 25#, 25#.
B. Half kneeling single sided landmind press, 6-8x3; rest 1 min between sides.
35# bar for all.
C1. 5 box jumpsx4, rest :20sec
C2. :30 sec bike sprint x 4, rest 2-3 minutes
Round 1: 10.1 cal
Round 2: 10.1 cal
Round 3: 9.6 cal
Round 4: 9.1 cal
Can't remember height of box 16 or 18
+
Foam roll lats/throacic
10 band pull aparts x 2 with blue band
1/6
6 x 800m.
The recording of this was kind of a mess. For some reason I couldn't get connect the watch to make it 800m so had to do .50 miles. Then the track was recording it different per round (which made no sense because it was on a track). So the times below are kind of best estimates.
3:26
3:29
3:35
3:33
3:39
3:35
Some were longer than 800m and some were shorter. No clue why the watch was being so funny. Next time I'll just stop each 800m on track and ignore watch.
The recording of this was kind of a mess. For some reason I couldn't get connect the watch to make it 800m so had to do .50 miles. Then the track was recording it different per round (which made no sense because it was on a track). So the times below are kind of best estimates.
3:26
3:29
3:35
3:33
3:39
3:35
Some were longer than 800m and some were shorter. No clue why the watch was being so funny. Next time I'll just stop each 800m on track and ignore watch.
Sunday, January 6, 2019
1/5
Went to the track to do the 800s and there were locks all over saying it was closed because the field was overseeded. How that impacts the track... remains a mystery.
So did the 3 miles at 7:50-8:20pace around my neighborhood.
Total time: 24:40.4 (average pace = 8:13/mile)
Mile 1: 8:06.3
Mile 2: 8:11.9
Mile 3: 8:21.3
Didn't really look at watch except to make sure I wasn't going over 8:20 miles (although went just over for the last mile).
So did the 3 miles at 7:50-8:20pace around my neighborhood.
Total time: 24:40.4 (average pace = 8:13/mile)
Mile 1: 8:06.3
Mile 2: 8:11.9
Mile 3: 8:21.3
Didn't really look at watch except to make sure I wasn't going over 8:20 miles (although went just over for the last mile).
1/3
A. Power clean, 1.1x4; rest :20 sec/rest 2 min (same loads as last session/send side angle video)
65# for all. Sent a video.
+
4RFT:
10 Russian KBS 45#
10 Box jumps
Run 400 m
It was storming very badly so rowed 26 cal instead of the Run 400m.
Garmin won't load so don't have the time.
+
Three way banded hamstring stretch
Did this.
Was feeling pretty tired and sore after the last couple of days.
Wednesday, January 2, 2019
1/2
A. Weighted box squats, 6-8x4; rest 2 min (send video again)
Did 8 each round with a 35# KB. Sent video.
+
Bike 80 Cals
40 Sit ups
40 Alternating hiedens
Bike 80 Cals
Total time: 21:24
Bike 80 cals = 9:27.7
40 sit ups = 1:29.4
40 Alternating hiedens: 0:46.8
Bike 80 cals = 9:40.3
+
:30 sec half pigeon
:30 sec couch
10 Glute bridges
x2
Did this.
12/31
A. Strict chin ups, 1-2x5; rest 2 min
1, 2, 1, 1, 1.
B. Ring rows, 10x3; rest 1:30
Did this.
C. Weighted plank, :30 secx4; rest 1 min
10# weight.
+
Row 250m@1:58-2:00 pace
rest 2 min
x6
Round 1: 0:59.5 (1:59.0, 37 s/m)
Round 2: 1:00.0 (2:00.0, 37 s/m)
Round 3: 0:59.6 (1:59.2, 37 s/m)
Round 4: 1:00.4 (2:00.8, 37 s/m)
Round 5: 1:00.0 (2:00.0, 37 s/m)
Round 6: 2:02.6 (2:02.6, 36 s/m)
+
10 band pull aparts
Foam roll thoracic/lats
x2
Did this.
12/28
A. Push ups, 2-3 unbrokenx8 sets; rest as needed to get them unbroken
Did 3 each round for 8 rounds.
Did 3 each round for 8 rounds.
B. Weighted russian twist, 20 altx3; rest :45 sec
Did this with a 12# ball.
+
5 Dumbbell push press 15#
Bike 2 min max calories
rest 2 min
x4
Round 1: 23.2 cal
Round 2: 20.4 cal
Round 3: 20.8 cal
Round 4: 20.9 cal
+
:10 sec bar hang
:20 sec pancake
x2
Did this.
12/27
A. Deadlift, 2,2,2,2; rest 3 min
135#, 165#, 175#, 175#.
+
15 min amrap:
10 Box jumps
Row 500 m
50 Jump rope singles
10 V ups
3 full rounds + 92 meters row.
+
Three way banded hamstring stretch
5 breaths in supine twist each direction
:20 sec half pigeon
Did this.
12/25
20 min AMRAP:
40 Alternating mountain climbers
30 Cal Elliptical
10 Sit ups
10 Russian dumbbell swings 20#
10 Perfect air squats
4 full rounds + 40 mountain climbers + 26 cal Elliptical.
12/23
A. Strict chin ups, 1-2x6; rest 2 min
1 each round for 6 rounds.
B. Hollow body hold :10 sec + 3 Vups, 4 Lemon Squeezers, 6 Alt scissors; rest as neededx5 complexes
Did this.
+
2 RFT:
20 Burpees
80 Jump rope singles
20 Cal Elliptical
Did this.
12/21
A. Goblet squats (dumbbell), 10-12 reps/perfect form@20-30# x3; rest 1 min
Used what I had weight was so it was 35.2#.
B. Side plank, :30-:45 secx3; rest :30 sec between sides
Did this for :30 each round.
+
3RFT:
Elliptical 3 min
12 Alternating goblet lunges, 20# (6 each leg)
12 V ups
Had to use 10# for goblet squats because of how the weights were.
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