A. Hang power clean, 2, 2, 1, 1, rest 2 min
65#, 70#, 75#, 80#. Sent video
B. Boat pose, :20-:30 sec x 4, rest 1
:30 sec for all.
+
14 min AMRAP:
Run 400 m
10 box jump overs
10 Russian KBS 45-50#s (used 44#)
3 full rounds + 1 minute running
+
10 glute bridges
10 alternating scorpian
x2
Sunday, March 24, 2019
3/22
A. Push ups, 34 reps not for time
Did these in sets of 4.
+
2 chin ups
6 GHD
8 cal Assault bike
rest 1:30
x 5
Did this.
+
10 band pull aparts
:30 sec plank (weighted if possible)
x 3
+
Childs pose :30 sec
Did these in sets of 4.
+
2 chin ups
6 GHD
8 cal Assault bike
rest 1:30
x 5
Did this.
+
10 band pull aparts
:30 sec plank (weighted if possible)
x 3
+
Childs pose :30 sec
3/21
A. Goblet squat, with 3 sec pause in bottom, 10x3, rest 1:30
26#. Foot was really hurting.
Skipped glute bridge because of foot.
+
10 db front rack step ups to 12" box with a 25# plate on top and 15-20# dbs per side (used 10# because of foot)
8 hanging knee raises
:20 sec bike spring
rest 2:40
x3
Used assault:
6 cal
7 cal
7 cal
+
5 min easy bike
+
:30 sec half pigeon
:30 sec pancake
26#. Foot was really hurting.
Skipped glute bridge because of foot.
+
10 db front rack step ups to 12" box with a 25# plate on top and 15-20# dbs per side (used 10# because of foot)
8 hanging knee raises
:20 sec bike spring
rest 2:40
x3
Used assault:
6 cal
7 cal
7 cal
+
5 min easy bike
+
:30 sec half pigeon
:30 sec pancake
3/19
A. 1 strict pull up, rest 1:30/1 strict chin up, rest 1 min x 6
Blue band for last two pull-ups.
B. Kettlebell standing single sided strict press 6-8 each arm/weak side first x 4; rest :30 sec between sides/rest 1 min between sets
15#. 6 each round.
+
12 min amrap:
Row 400m
8 Over the rower burpees
6 GHD sit ups
3 rounds and one burpee
+
:30 sec couch
:30 sec half pigeon
:30 sec panckae
x2
Blue band for last two pull-ups.
B. Kettlebell standing single sided strict press 6-8 each arm/weak side first x 4; rest :30 sec between sides/rest 1 min between sets
15#. 6 each round.
+
12 min amrap:
Row 400m
8 Over the rower burpees
6 GHD sit ups
3 rounds and one burpee
+
:30 sec couch
:30 sec half pigeon
:30 sec panckae
x2
3/17
A. Deadlift, 5 reps x 4, rest 2 min
135#, 155#, 160#, 160#
+
For time:
Run 1 mile
30 KBS 35# (full swings)
30 Heiden's
60 Mountain climbers
90 cal row
Total time: 18:38
+
Seated staff pose :20 sec
10 supermans x 3, rest 1 min
135#, 155#, 160#, 160#
+
For time:
Run 1 mile
30 KBS 35# (full swings)
30 Heiden's
60 Mountain climbers
90 cal row
Total time: 18:38
+
Seated staff pose :20 sec
10 supermans x 3, rest 1 min
3/16
10 x 200m
1- 40.5
2 - 39.2
3 - 39.4
4 - 41.1
5 - 39.8
6 - 40.9
7 - 40.0
8 - 42.2
9 - 40.3
10 - 39.5
Warm up and cool down.
Was a bit windy on one side of track.
1- 40.5
2 - 39.2
3 - 39.4
4 - 41.1
5 - 39.8
6 - 40.9
7 - 40.0
8 - 42.2
9 - 40.3
10 - 39.5
Warm up and cool down.
Was a bit windy on one side of track.
3/14
A. Front squat, 3, 3, 3, 3, rest 2 min
65#, 70#, 75#, 80#
B. Bulgarian split squats, 6-8 each side x 3 rest, :30 sec/1 min
Did this. Sent video.
C. Weighted sit ups, 12-15x3, rest 1 min
15# weight.
+
Bike 18 min at endurance pace (send average RPM and total cals) at minutes 4, 8, 12, 16, do an 8 sec print
Total cal: 140 calories
RPM: 60
Average watt: 288
Average speed: 23
65#, 70#, 75#, 80#
B. Bulgarian split squats, 6-8 each side x 3 rest, :30 sec/1 min
Did this. Sent video.
C. Weighted sit ups, 12-15x3, rest 1 min
15# weight.
+
Bike 18 min at endurance pace (send average RPM and total cals) at minutes 4, 8, 12, 16, do an 8 sec print
Total cal: 140 calories
RPM: 60
Average watt: 288
Average speed: 23
3/13
A. Push ups, 30 reps not for time.
Did this.
+
5 RFT:
8 Hard ring rows
8 box jumps
18 cal assault
Total time: 16: 34
+
10 band pull aparts
:30 sec plank
x 3
+
Child pose
Did this.
+
5 RFT:
8 Hard ring rows
8 box jumps
18 cal assault
Total time: 16: 34
+
10 band pull aparts
:30 sec plank
x 3
+
Child pose
3/12
A. Hang power clean, 2, 2, 2, 2, rest 2 minutes
65#, 70#, 75#, 75#
B. Boat pose, :15-:25 sec x 4, rest 1 min
:25 each time.
+
Row 50-40-30-20-10 cals
Jump rope 100-80-60-40-20
10 RKBS after each round (5 total) 45#
Total time: 13:57
+
10 Glute bridges
10 alternating scorpian
x 2
65#, 70#, 75#, 75#
B. Boat pose, :15-:25 sec x 4, rest 1 min
:25 each time.
+
Row 50-40-30-20-10 cals
Jump rope 100-80-60-40-20
10 RKBS after each round (5 total) 45#
Total time: 13:57
+
10 Glute bridges
10 alternating scorpian
x 2
3/11
1 mile -- 7:32.8
800 m - 3:34.5
400 m - 1:34.1
200 m - 40.2
Warmed up with 5 minutes
Cooled down walking
800 m - 3:34.5
400 m - 1:34.1
200 m - 40.2
Warmed up with 5 minutes
Cooled down walking
3/7
Running Vancouver -- 21:45 minutes. Nice run. Didn't have gloves and was a bit cold. I've gone soft. haha
3/5
A. 1 strict pull up, rest 1:30x3/1 strict chin up, rest 1 min x 6 (no bands if possible)
Last 3 with a band.
B. Kettlebell standing single sided strict press 6-8 each arm/weak side first x 4; rest :30 sec between sides/rest 1 min between sets
15#. 6 each round.
+
10 burpees
20 sit ups
30 cal bike
Total time: 16:44
Last 3 with a band.
B. Kettlebell standing single sided strict press 6-8 each arm/weak side first x 4; rest :30 sec between sides/rest 1 min between sets
15#. 6 each round.
+
10 burpees
20 sit ups
30 cal bike
Total time: 16:44
3/4
A. Goblet squat with 3 sec pause in the bottom, 8-10x3, rest 1:30
35#, 10 each round
B. Single sided glute bridge, 10x3, rest :30 sec between sides.
Did this.
+
12 min AMRAP:
Row 500m
10 alt weighted Russian twist (14#)
10 walking lunges
Didn't write down how many.
+
:30 half pigeon
:30 sec pancake
35#, 10 each round
B. Single sided glute bridge, 10x3, rest :30 sec between sides.
Did this.
+
12 min AMRAP:
Row 500m
10 alt weighted Russian twist (14#)
10 walking lunges
Didn't write down how many.
+
:30 half pigeon
:30 sec pancake
3/2
Running
100s
Had to start and stop watch
1 - 18.3
2 - 17.8
3 - 18.2
4 - 17.5
5 - 17.6
6 - 18.0
7 - 17.7
8 - 18.4
9 - 18.2
10 - 17.5
100s
Had to start and stop watch
1 - 18.3
2 - 17.8
3 - 18.2
4 - 17.5
5 - 17.6
6 - 18.0
7 - 17.7
8 - 18.4
9 - 18.2
10 - 17.5
3/1
A. Push ups, 30 reps not for time
Did this. Broke up into 4s and 3s.
+
24 min amrap:
Row 20 cals
8 over the rower burpees
Run 400m
8 ring rows
Jump rope 80 singles
8 vups
3 full rounds + 20 cal row + 8 burpees
Did this. Broke up into 4s and 3s.
+
24 min amrap:
Row 20 cals
8 over the rower burpees
Run 400m
8 ring rows
Jump rope 80 singles
8 vups
3 full rounds + 20 cal row + 8 burpees
2/28
A. Front squat 3, 3, 3, 3, rest 2 min
65#, 70#, 75#, 75#
B. Bulgarian split squats, 6-8 each side x 3, rest :30 sec/rest 1 min
Did this at no weight.
C. Weighted sit ups, 12-15x3, rest 1 min
Used 15# weight.
Ran out of time to run.
65#, 70#, 75#, 75#
B. Bulgarian split squats, 6-8 each side x 3, rest :30 sec/rest 1 min
Did this at no weight.
C. Weighted sit ups, 12-15x3, rest 1 min
Used 15# weight.
Ran out of time to run.
2/27
A. Deadlift, 4 x 4, rest 2 min
135#, 155#, 155#, 155#.
B. Static ring hold, :10-:15 sec x 4, rest 1 min.
Did all at :15.
+
5 RFT:
8 Russian KBS (forgot to write weight)
6 Box jumps (20 inch)
18 Cal assault
Total time: 15:31
135#, 155#, 155#, 155#.
B. Static ring hold, :10-:15 sec x 4, rest 1 min.
Did all at :15.
+
5 RFT:
8 Russian KBS (forgot to write weight)
6 Box jumps (20 inch)
18 Cal assault
Total time: 15:31
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