A. 1 Strict pull up; rest 1:30x3/ 1 Strict Chin up;rest 1 minx5 (no bands if possible)
Did this. All without bands.
B. Kettlebell standing single sided strict press 6-8 each arm/weak side firstx4; rest :30 sec between sides/rest 1 min between sets
6 each time with a 15# KB.
+
50-40-30-20-10
Row for calories
Jump rope singles
5 Burpees after each set (25 total)
Total time: 17:18.
Monday, February 25, 2019
2/22
A. Deadlift, 3x3; rest 2-3 min
155#, 165#, 165#.
Then realized they still had two 4:30pm classes (thought they were cancelled because of Friday Night Lights starting at 6pm)... So couldn't finish workout.
B. Barbell hip thrust, 6-8x3; rest 2 minC. Dumbbell side bends, 10 each sidex3; rest as needed
D. Knees bent elbow to opposite knee sit ups, 14 altx3; rest 1 min
+
Three way banded hamstring stretch
:30 sec half pigeon:30 sec couch
Seated legs extended forward fold stretch
155#, 165#, 165#.
Then realized they still had two 4:30pm classes (thought they were cancelled because of Friday Night Lights starting at 6pm)... So couldn't finish workout.
B. Barbell hip thrust, 6-8x3; rest 2 minC. Dumbbell side bends, 10 each sidex3; rest as needed
D. Knees bent elbow to opposite knee sit ups, 14 altx3; rest 1 min
+
Three way banded hamstring stretch
:30 sec half pigeon:30 sec couch
Seated legs extended forward fold stretch
2/21
A. Strict banded pull ups, 4 repsx4; rest 2 min (send video)
Did this. Thin blue band for all rounds.
B. Standing dumbbell flys, 8 repsx3; rest 1:30
5#, 7.5#, 7.5#.
+
Run 1 mile then:
10-8-6-4-2
Ring rows
Vups
Row for cals
16:19.
Biked 64 calories instead of running a mile because of my foot.
+
Banded lat stretch
Banded tricep stretch
Did this.
Did this. Thin blue band for all rounds.
B. Standing dumbbell flys, 8 repsx3; rest 1:30
5#, 7.5#, 7.5#.
+
Run 1 mile then:
10-8-6-4-2
Ring rows
Vups
Row for cals
16:19.
Biked 64 calories instead of running a mile because of my foot.
+
Banded lat stretch
Banded tricep stretch
Did this.
2/19
A. Goblet squat@33x1 tempo, 10x3; rest 1:30
All with 35#.
+
4 RFT:Assault 12 Cals
10 Box jumps
8 GHD Sit ups
10:35 total time.
+
:30 sec pancake
Banded three way hamstring stretch
B. Single leg squats, 8-10x3; rest 1 min between sides
Did this.
+
4 RFT:Assault 12 Cals
10 Box jumps
8 GHD Sit ups
10:35 total time.
+
:30 sec pancake
Banded three way hamstring stretch
2/18
A. Hang Power cleanx1/Power cleanx1; rest 2 minx5 complexes 55-65#
Did this all at 65#.
B. Clean Deadlift, 3x3; rest 2 min (video showing bar from a 45 degree front angle
Didn't do this.
+
6 Right arm single sided Russian KBS 26-35#
6 Left arm single sided Russian KBS
80 Jump rope singles
16 Alt heidens
Rest :30 sec
X3
Did this. Watch was dead so no time.
Did this all at 65#.
B. Clean Deadlift, 3x3; rest 2 min (video showing bar from a 45 degree front angle
Didn't do this.
+
6 Right arm single sided Russian KBS 26-35#
6 Left arm single sided Russian KBS
80 Jump rope singles
16 Alt heidens
Rest :30 sec
X3
Did this. Watch was dead so no time.
2/16
A. 1 Strict pull up, rest 2 min; 1 Strict chin up rest 2 minx3
Did this.
B. 6- 8 scapular Pull ups in the hollow body positionx3 rest 1 min
Did this.
C. Static hold on rings, :10-:15 secx4; rest 1:30
Did this. :15 sec each time.
+
For time:
Run 800 m
24 Burpees
24 Lemon squeezers
Run 800 m
WOD: 10:39
Did this.
B. 6- 8 scapular Pull ups in the hollow body positionx3 rest 1 min
Did this.
C. Static hold on rings, :10-:15 secx4; rest 1:30
Did this. :15 sec each time.
+
For time:
Run 800 m
24 Burpees
24 Lemon squeezers
Run 800 m
WOD: 10:39
2/14
A. Weighted back rack step ups, 12x3; rest 1:30 (6 each leg/plate stacked on small box)
Did this 65# to a 12" box with 35# plate stacked on top.
+
15 min amrap:
Row 34 Cals
14 Sit ups
12 Goblet lunges 26#
3 full rounds and 24 cals.
+
Foam roll glutes/quads/thoracic
:30 sec couch
Did this.
Did this 65# to a 12" box with 35# plate stacked on top.
+
15 min amrap:
Row 34 Cals
14 Sit ups
12 Goblet lunges 26#
3 full rounds and 24 cals.
+
Foam roll glutes/quads/thoracic
:30 sec couch
Did this.
2/7
A. Deadlift, 4,4,2,2; rest 2-3 min
135# (4), 155# (4), 165# (2), 165# (2)
B. Barbell hip thrust, 6-8x3; rest 2 min
65# (8 for each round)
+
10 min Amrap:
Suitcase carry 25ft right arm (no leaning)
Suitcase carry 25ft left arm
10 Russian kbs 45#
10 Box jumps
10 Vups
3 full rounds and through box jumps of fourth round.
+
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
135# (4), 155# (4), 165# (2), 165# (2)
B. Barbell hip thrust, 6-8x3; rest 2 min
65# (8 for each round)
+
10 min Amrap:
Suitcase carry 25ft right arm (no leaning)
Suitcase carry 25ft left arm
10 Russian kbs 45#
10 Box jumps
10 Vups
3 full rounds and through box jumps of fourth round.
+
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
2/5
A. Bent over single sided dumbbell rows, 6-8x4; rest 1 min between sides
Did this. 25#. 8 each round.
B. Half kneeling single sided landmine press, 6-8x4; rest 1 min between sides
Did this. No weight (8), 5# (8), 5# (8).
+
2 RFT:
Bike 30 Cals
20 Alt weight Russian twist
Run 800 m
Total time: 16:22
Can't remember med ball weight.
Foam roll lats/thoracic
10 Band pull aparts; rest 1 minx2
Did this.
Did this. 25#. 8 each round.
B. Half kneeling single sided landmine press, 6-8x4; rest 1 min between sides
Did this. No weight (8), 5# (8), 5# (8).
+
2 RFT:
Bike 30 Cals
20 Alt weight Russian twist
Run 800 m
Total time: 16:22
Can't remember med ball weight.
Foam roll lats/thoracic
10 Band pull aparts; rest 1 minx2
Did this.
2/4
A. Goblet squat@33x1 tempo, 8x3; rest 1:30
35# KB.
B. Single leg squats, 8-10x3; rest 1 min between sides
Did this. 10 each round.
+
3 RFT:
12 Front rack barbell alt lunges 55# (send video)
10 GHD hip extensions (no weight)
20 Cal assault
11:24.
+
:30 sec pancake
Banded three way hamstring stretch
Did this.
35# KB.
B. Single leg squats, 8-10x3; rest 1 min between sides
Did this. 10 each round.
+
3 RFT:
12 Front rack barbell alt lunges 55# (send video)
10 GHD hip extensions (no weight)
20 Cal assault
11:24.
+
:30 sec pancake
Banded three way hamstring stretch
Did this.
Saturday, February 2, 2019
2/2
A. Strict banded pull ups, 5 repsx4; rest 2 min (send video)
Blue band and green band. Apparently need to make them harder.
B. Standing dumbbell flys, 8 repsx3; rest 1:30
5# plates.
+
5 Push ups
20 Sit ups
Run 400m@hard pace
Rest 2 min
X4
Total time including rest: 17:40
Round 1 400m: 1:43.6
Round 2 400m: 1:42.9
Round 3 400m: 1:44.0
Round 4 400m: 1:41.7
+
Banded lat stretch
Banded tricep stretch
Did this and rolled out back and legs.
Blue band and green band. Apparently need to make them harder.
B. Standing dumbbell flys, 8 repsx3; rest 1:30
5# plates.
+
5 Push ups
20 Sit ups
Run 400m@hard pace
Rest 2 min
X4
Total time including rest: 17:40
Round 1 400m: 1:43.6
Round 2 400m: 1:42.9
Round 3 400m: 1:44.0
Round 4 400m: 1:41.7
+
Banded lat stretch
Banded tricep stretch
Did this and rolled out back and legs.
2/1
A. Power clean, 10 singles at 70#-75#; rest as needed (send video)
Did 70# for all. Sent video. Will work on this.
+
For time:
15 Hang Power clean 65#
15 GHD Sit ups
30 Cal Bike
30 Cal Row
15 Wall ball (same height weight you have been doing)
15 No push up burpee step overs 20”
Time: 12:26
Used a 10# ball.
+
B. Side plank, :30-:45 secx3; rest as needed
:30 for each round.
Did 70# for all. Sent video. Will work on this.
+
For time:
15 Hang Power clean 65#
15 GHD Sit ups
30 Cal Bike
30 Cal Row
15 Wall ball (same height weight you have been doing)
15 No push up burpee step overs 20”
Time: 12:26
Used a 10# ball.
+
B. Side plank, :30-:45 secx3; rest as needed
:30 for each round.
1/31
A. Bent over single sided dumbbell rows, 6-8x3; rest 1 min between sides
25# and 8 reps for all.
B. Half kneeling single sided landmine press, 6-8x3; rest 1 min between sides
Used a 5# plate on end. 8, 6, 6.
C1. 5 Box jumpsx4; rest :20 sec
C2. :30 sec bike sprintx4; rest 2-3 min
Used a 16 inch box.
Round 1: 10.3 cal
Round 2: 9.4 cal
Round 3: 8.4 cal
Round 4: 8.2 cal
+
Foam roll lats/thoracic
10 Band pull aparts; rest 1 minx2
Did this. Used thin blue band.
25# and 8 reps for all.
B. Half kneeling single sided landmine press, 6-8x3; rest 1 min between sides
Used a 5# plate on end. 8, 6, 6.
C1. 5 Box jumpsx4; rest :20 sec
C2. :30 sec bike sprintx4; rest 2-3 min
Used a 16 inch box.
Round 1: 10.3 cal
Round 2: 9.4 cal
Round 3: 8.4 cal
Round 4: 8.2 cal
+
Foam roll lats/thoracic
10 Band pull aparts; rest 1 minx2
Did this. Used thin blue band.
1/30
A. Weighted back rack step ups, 10x3; rest 1:30 (5 each leg/plate stacked on small box)
Used a 35# plate.
65# for weight.
+
12 min amrap:
10 Alt goblet lunges 35# KB
40 Jump rope singles
10 Burpees
20 Cal Row
3 full rounds + 10 goblet squats.
+
Foam roll glutes/quads/thoracic
:30 sec couch
Did this.
Used a 35# plate.
65# for weight.
+
12 min amrap:
10 Alt goblet lunges 35# KB
40 Jump rope singles
10 Burpees
20 Cal Row
3 full rounds + 10 goblet squats.
+
Foam roll glutes/quads/thoracic
:30 sec couch
Did this.
1/28
10 x 200meters with a 2:00 rest in between rounds.
Round 1: 40.0
Round 2: 38.8
Round 3: 39.3
Round 4: 40.6
Round 5: 42.6
Round 6: 42.1
Round 7: 42.6
Round 8: 42.7
Round 9: 42.1
Round 10: 42.3
It was pretty windy.
I did like this workout.
1/27
Four mile time trial.
Time: 31:08.4 (7:46/mile)
Mile 1: 7:32.7
Mile 2: 7:54.1
Mile 3: 7:45.0
Mile 4: 7:55.0
Stopped to tie shoes and fix hair about halfway through.
Time: 31:08.4 (7:46/mile)
Mile 1: 7:32.7
Mile 2: 7:54.1
Mile 3: 7:45.0
Mile 4: 7:55.0
Stopped to tie shoes and fix hair about halfway through.
1/25
A. Strict banded pull ups, 3 repsx5; rest 2 min (send video)
3 with two blue bands
3 with one blue band for rest
B. Standing dumbbell flys, 8 repsx3; rest 1:30 (send video)
5# plates.
+
2,4,6,8,10
Push ups
Vups
Run 400 m after each effort (5 total)
Total time: 15:56
3 with two blue bands
3 with one blue band for rest
B. Standing dumbbell flys, 8 repsx3; rest 1:30 (send video)
5# plates.
+
2,4,6,8,10
Push ups
Vups
Run 400 m after each effort (5 total)
Total time: 15:56
1/23
A. Deadlift, 3x3; rest 2-3 min
145#, 165#, 170#
B. Barbell hip thrust (send video), 6-8x3; rest 2 min
35#, 65#, 65#.
+
10 Russian KBS ahap
10 Jumping alt lunges (no weight)
20 Cal bike at moderate/hard effort
Rest 2 min
X3
Did this. Not sure if you wanted time or not.
+
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
145#, 165#, 170#
B. Barbell hip thrust (send video), 6-8x3; rest 2 min
35#, 65#, 65#.
+
10 Russian KBS ahap
10 Jumping alt lunges (no weight)
20 Cal bike at moderate/hard effort
Rest 2 min
X3
Did this. Not sure if you wanted time or not.
+
Three way banded hamstring stretch
:30 sec half pigeon
Did this.
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