4/28

Run 1.5 miles at 7:50-8:00 min pace: 12:14.5 (pace 8:09). 9 seconds off/slower than pace. 

Walk 5 min 

Run 1 mile at 7:45-7:50 pace: 8:01.1 (pace 8:01). 11 seconds off/slower than pace. 

Walk 3 min

Run .5 miles at 7:40-7:45 pace: 3:45.6 (pace 7:31). 9 seconds faster than pace. 

Yeah really messed that workout up? 

4/26

A.  Strict pull ups, 1.1x4; rest :30 sec/rest 2 min

Did this. Trouble on second one in third round. Failed second one in fourth round.
B.  Single sided dumbbell rows, 8-10x3; rest :15 sec/rest 1:30

#20 and 10 reps from all. 

C.  V ups, 12x4; rest 1:30

Did these. 

+


Run 800 m
12 Dumbbell shoulder to overhead 15-20#
120 Jump rope singles
12 Dumbbell shoulder to overhead 
Run 800 m

10:04
+

upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed
x5

Did this. 

4/25

A.  Back rack reverse lunges, 5 each legx3; rest 1:30

65# for these. 

B.  Goblet cossack squats, 12 altx3; rest 1 min

35# KB for these. 

+

3RFT:
Row 500 m
25 Ab Mat sit ups 
15 Russian KBS 45#

WOD: 12:46

+

:30 sec couch
:30 sec pancake
Three way banded hamstring stretch

Did this. 

4/24

A.  Strict pull ups, 1.1x4; rest :30 sec/rest 2 min

Did this. 

B.  Single sided dumbbell rows, 8-10x3; rest :15 sec/rest 1:30

Did this 20#. 

C.  V ups, 10x4; rest 1:30

Did this. 

+

30 burpees

60 cal assault

90 jump rope single

WOD: 10:42

Felt so very tired. 

+

upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed

x5

Did this. 

4/22

A.  Deadlift, 5,4,3,2; rest 2 min

145# (5), 155# (4), 165# (3), 165# (2)

B. Dumbbell single sided RDL's (send video again from a side view), 6-8x3; rest 1 min between sets

20# sent video. But, did it wrong. 

C. Side plank, :45 sec x 3; rest :45 sec between sides

+

Run 6x400 m 

rest 2 min (repeatable splits)

Did this at the gym. Turns are harder than a track. 

Round 1: 1:46.1

Round 2: 1:46.1

Round 3: 1:43.6

Round 4: 1:46.3

Round 5: 1:48.8

Round 6: 1:48.1

+

:10 sec sieza sit

:15 sec seated banded legs extended calf/hamstring/back stretch

Stretched. 

4/19

 A.  Front squat@65# across with a 3 sec pause in the bottom (send video), 4x4; rest 2 min

Did this. 

B.  Hanging knee raises, 6-8x4; rest 1 min

Did this. 8 each round. 

+

12 min amrap:

12 Air squats (send video of 3 reps)

60 Jump rope singles

8 Burpees

12 Cal assault

4 rounds + 12 squats + 10 jump ropes 

Round 1: 2:53.7

Round 2: 3:11.2

Round 3: 2:51.5

Round 4: 2:47.1 

+

:30 sec couch

:30 sec half pigeon

:30 sec pancake

Did this. 

4/18

A1.  16 alt weighted russian twistx3; rest :20 sec

A2.  10 Lemon squeezers holding onto a bench (slow and controlled)x3; rest 1 min

Did the lemon squeezers really wrong. Will fix it for next time. 

+

Row 500 m

Run 400 m

rest 2 min

x4

Round 1: total 4:13.9 (2:18.6, 31 s/m row)

Round 2: total 4:15.8 (2:15.7, 31 s/m row)

Round 3: total 4:15.7 (2:16.4, 32 s/m row)

Round 4: total 4:18.2 (2:17.9, 32 s/m row)

Total time included row, run, and transitions. 

4/17

A.  Hang power cleanx1/Power cleanx1; rest 2 minx5 complexes

All at 65#. 

B.  Weighted GHD hip extensions, 6-8x4; rest 1:30

15# weight. 8 each round.

+

12 Russian KBS 45-50#

14 Walking lunges (no weight)

24 Cal Assault

rest 1 min

x3

53# for KB. 

Round 1: 3:34.2

Round 2: 3:32.0

Round 3: 3:23.2 

+

Three way banded hamstring stretch

Seated legs extended banded stretch

Felt really tired today. 

4/15

A1.  Half kneeling landmine press, 8-10x3; rest :30 sec

A2.  GHD sit ups, 12x3; rest 1 min

5# for all landmine. 10# for all sit-ups. 

B1.  Seated single sided bicep curls, 6-8x4; rest :30 sec

B2.  Goblet squat, 12x4; rest 1 min

15# dumbbell. 8 each round.

35# goblet squats. 

Did this part of the workout before "A" because the GHD room was being used for a class when I started my workout. 

+

10 glute bridges

5 scapular pull ups in the hollow body position

:10 sec thoracic opener

x3

Did this. 

4/14

Run 3 miles, getting faster each mile 

Total time: 24:55 (average pace 8:18/mile)

Mile 1: 8:51.0
Mile 2: 8:13.6
Mile 3: 7:48.7 

Average HR: 157 went up over 160 for last 1.5 miles 

4/12

A.  Strict pull ups, 1.1x3; rest :30 sec/rest 2 min

Did this. Last one was a bit dicey. 

B.  Single sided dumbbell rows, 8-10x3; rest :15 sec/rest 1:30

20# (10), 25# (8), 25# (8). 

C.  V ups, 10x4; rest 1:30

Did this. 

+

3 min max cal assault

rest 3 min

x3

Round 1: 34 cal (1.1 miles forgot to stop Assault Bike to get rest of info)

Round 2: 30 cal (1.0 miles, 55 average rpm, 236 average watts, 21.1 average speed, 65 max rpm, 359 total watts, 24.9 max speed)

Round 3: 30 cal (1.0 mile bike, 230 average watts, 21.0 average speed, 65 max rpm, 359 total watts, 24.9 max speed) 

+

upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed

x5

Did this. 

4/10

A.  Back rack reverse lunges, 5 each legx3; rest 1:30

65# for all. 

B.  Goblet cossack squats, 10 altx3; rest 1 min

15# for all. 

+

21-15-9

Dumbbell squats 15-20# per hand

Row for cals

Over the rower burpees

Total time: 10:45

15# DBs. 

+

:30 sec couch

:30 sec pancake

Three way banded hamstring stretch

Did this. 

4/9

A.  Deadlift, 6,5,4,3; rest 2 min

125# (6), 145# (5), 155# (4), 165# (3). 

B. Dumbbell single sided RDL's (send video), 6-8x3; rest 1 min between sets

20# weight each round. Need to work on hinging. 

C. Side plank, :45 secx3; rest 1 min between sides

Did this. 

+

Run 400 m

80 Jump rope singles

rest 2 min

x3

Round 1: 2:19.8

Round 2: 2:11.7 

Round 3: 2:15.3 

+

:10 sec sieza sit

:15 sec seated banded legs extended calf/hamstring/back stretch

Did this. 

4/8

A1.  Half kneeling landmine press, 8-10x3; rest :30 sec

No weight (10), 5# (8) for the rest. 

A2.  GHD sit ups, 10-12x3; rest 1 min

Did these. 

B1.  Seated single sided bicep curls, 6-8x3; rest :30 sec

15# (8) for all. 

B2.  Goblet squat, 12x3; rest 1 min

35# KB for all. 

+

10 glute bridges

5 scapular pull ups in the hollow body position

:10 sec thoracic opener

x3

Did this. 

4/5

Easy run for 30 minutes with a friend. 

4/4

A. Back squat, 3,3,3,3; rest 2 min

85#, 105#, 115#, 115#.

B. Side plank, :30-:45 secx4; rest as needed

Did this. 

+
4RFT:
10 Walking Dumbbell lunges 20#-25# per hand
Suitcase carry 25 m right arm 35-45#
Suitcase carry 25 m left arm 35-45#
50 jump rope singles 

Total time: 7:09 
Used 35# and 20# 

+

:30 sec couch
:30 sec half pigeon

Did this. 

4/2

A.  Hang power clean, 2,2,1,1; rest 2 min (send video)

65#, 75#, 80#. 


B.  Boat pose, :30 secx4; rest 1 min



Did this. 

+

15-12-9Deadlift 125#Bar facing burpeesRun 400 m after each round

Total time: 12:17 

+

10 Glute bridges10 Alternating scorpianx2

4/1

A. Goblet squat with 3 sec pause in the bottom, 10x3;rest 1:30

26#. 

B. Single sided glute bridge, 10x3; rest :30 sec between sides

Did this. 

+

12 min amrap:
Bike 14 cals
10 Box jumps 
12 Wall ball (send video)

20 inch box switched to 16 inch after first jump when I nearly bit it. 
10# wall ball. 

3 full rounds + 14 cal bike + 3 box jumps. 

+

5-10 min easy bike

Did this.

+

:30 sec half pigeon
:30 sec pancake
x2

Did this. 

3/28

A. 1 Strict pull up; rest 1:30/ 1 Strict Chin up;rest 1 minx6

Did this. 

B.  Kettlebell standing single sided strict press 6-8 each arm/weak side firstx4; rest :30 sec between sides/rest 1 min between sets

Did this. 15# KB.

+

3 RFT:
Row 30 Cals
12 Over the rower burpees
24 Sit ups

I think the notes got deleted in my phone, but according to watch total time was 13:58.
+

:30 sec couch
:30 sec half pigeon
:30 sec pancake
x2

Did this. 








Cardio: 13:58

3/27

A. Front squat, 3,3,3,3; rest 2 min (send video again/same weight as last time)

65#, 70#, 75#, 80#. 

B. Bulgarian split squats, 6-8 each sidex4; rest :30 sec/rest 1 min (send video)

8 each round. 

C. Weighted sit ups, 12-15x3; rest 1 min

15# each round. 

+

Assault bike (if possible) 100 Cal for time

Total time: 11:14

Average HR: 114
Max HR: 152 

Total Watts: 376

Max speed: 25.3 

Max RPM: 66

Average Watts: 207

Average speed: 20.2

Average RPM: 52 

Distance: 3.7 miles 

3/26

A. Single sided ring rows, 5 each arm x 3; rest :15 sec between arms/rest 1:30

Did this.

B1. Front raises, 10x3; rest 1 min 
B2. Lateral raises, 10x3; rest 1 min 

5# plates for each. 

C. 4 Vups into 8 alternating bicycles sit ups, rest 1 min x 5

Did this. 

+ 

Upward downward dog flow holding each one 3 breaths x 5; rest as needed. 

Did this. 

3/25

A. Back squat, 3,3,3,3; rest 2 min

85#, then rest at 105#.

B. Side plank, :30-:45 secx4; rest as needed

Did all at :30. 

+
Row 1k then:

8 to 1

Wall ball

Ring rows

WOD time: 9:19. 

Can't remember wall ball weight. I think it was probably 10# or 12#, more than likely 10#. 

+

:30 sec couch

:30 sec half pigeon

Did this.