Run 3 miles at 70% effort. Moderate pace.
3.52 miles (average pace 8:31)
Average heart rate 160 bpm
Temperature 84 degrees, 79% humidity.
Monday, May 27, 2019
Sunday, May 26, 2019
5/26
A. Deadlift, 3,3,1,1; rest 2-3 min
165#, 170#, 175#, 180#.
B. Side plank, :45 secx3; rest :30 sec between sides
Did this.
+
12 min Amrap:
Assault bike 12 cals
6 Hang power clean 65#
8 Hard ring rows
5 total rounds + 10 calorie bike.
Round 1: 2:23.2
Round 2: 2:21.1
Round 3: 2:21.4
Round 4: 2:10.3
Round 5: 2:04.0
10 cal bike for start of Round 6: 45.1
Did power cleans unbroken. Ring rows were sets of 4s and 2s.
+
:10 sec sieza sit
:15 sec seated banded legs extended calf/hamstring/back stretch
Did this.
5/25
A. Front squat@80# across with a 3 sec pause in the bottom (send video), 3,3,3,3; rest 2 min
Did this. Sent video.
B. Hanging knee raises, 6-8x4; rest 1 min
Did this. 8 each round x 4 rounds.
+
Row 40-30-20-10 Cals
10-10-10-10 Goblet squats 35#
then:
Run 800 m
Total time: 15:57.3
Row 40 cal, 10 goblet squats: 4:03.9
Row 30 cal, 10 goblet squats: 3:27.6
Row 20 cal, 10 goblet squats: 2:36.0
Row 10 cal, 10 goblet squats: 1:44.5
Run 800m: 4:05.1
Row 40 cal, 10 goblet squats: 4:03.9
Row 30 cal, 10 goblet squats: 3:27.6
Row 20 cal, 10 goblet squats: 2:36.0
Row 10 cal, 10 goblet squats: 1:44.5
Run 800m: 4:05.1
+
:30 sec couch
:30 sec half pigeon
:30 sec pancake
:30 sec couch
:30 sec half pigeon
:30 sec pancake
Did this.
Thursday, May 23, 2019
5/23
3 x (200m, rest 2 minutes, 400m, rest 2 minutes, 600m, rest 3 minutes).
Went to the track and the track was locked. So, ran around the gym and used watch as the distance tracker.
Putting mile pace in just so I can see how much pace dropped as distance went up.
Round 1:
200- 37.6 (5:03/mile pace)
400- 1:36.1 (6:26/mile pace)
600- 2:48.6 (7:32/mile pace)
Round 2:
200- 42.0 (5:38/mile pace)
400- 1:45.8 (7:06/mile pace)
600- 2:42.3 (7:15/mile pace)
Round 3:
200- 41.5 (5:34/mile pace)
400-1:46.8 (7:10/mile pace)
600- 2:40.5 (7:10/mile pace)
Not really sure if it was meant to be consistent or not. The first 200 was obviously super fast. The 600s were really hard. Felt like garbage during them.
It was around 84 degrees with over 80% humidity.
Went to the track and the track was locked. So, ran around the gym and used watch as the distance tracker.
Putting mile pace in just so I can see how much pace dropped as distance went up.
Round 1:
200- 37.6 (5:03/mile pace)
400- 1:36.1 (6:26/mile pace)
600- 2:48.6 (7:32/mile pace)
Round 2:
200- 42.0 (5:38/mile pace)
400- 1:45.8 (7:06/mile pace)
600- 2:42.3 (7:15/mile pace)
Round 3:
200- 41.5 (5:34/mile pace)
400-1:46.8 (7:10/mile pace)
600- 2:40.5 (7:10/mile pace)
Not really sure if it was meant to be consistent or not. The first 200 was obviously super fast. The 600s were really hard. Felt like garbage during them.
It was around 84 degrees with over 80% humidity.
Wednesday, May 22, 2019
5/21
A. Back rack reverse lunges, 5 each legx4; rest 1:30
65#.
B. Goblet cossack squats, 14 altx3; rest 1 min
25#
+
4RFT:
10 Box jumps
10 V ups
20 Cal Assault bike
Total time: 14:57
Round 1: 3:53.2
Round 2: 3:39.9
Round 3: 3:56.2
Round 4: 3:28.1
+
:30 sec couch
:30 sec pancake
Three way banded hamstring stretch
Did this.
Monday, May 20, 2019
5/19
Run 6 min at 8 min pace, Run 6 min at 7:55 pace, Run 6 min at 7:50 pace, Run 3 min at 7:45, Run 3 min at 7:40 pace
6:00 (8:03/mile pace)
6:00 (8:34/mile pace)
6:00 (8:32/mile pace)
3:00 (7:57/mile pace)
3:00 (8:57/mile pace)
This was a disaster. Texted about it.
6:00 (8:03/mile pace)
6:00 (8:34/mile pace)
6:00 (8:32/mile pace)
3:00 (7:57/mile pace)
3:00 (8:57/mile pace)
This was a disaster. Texted about it.
5/18
A. Strict pull ups, 1.1x4; rest :30 sec/rest 2 min
Did this.
B. Single sided dumbbell rows, 6 repsx4; rest :15 sec/rest 1:30
20#.
C. V ups, 12x4; rest 1 min
Did this.
+
3RFT:
20 Cal assault
10 push ups
80 jump rope singles
Total time: 11:57
Rounds:
4:12.3
4:19.9
3:19.9
+
upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed
x5
Did this.
B. Single sided dumbbell rows, 6 repsx4; rest :15 sec/rest 1:30
20#.
C. V ups, 12x4; rest 1 min
Did this.
+
3RFT:
20 Cal assault
10 push ups
80 jump rope singles
Total time: 11:57
Rounds:
4:12.3
4:19.9
3:19.9
+
upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed
x5
5/15
A. Deadlift, 3x3; rest 2-3 min
155#, 165#, 165#.
B. Dumbbell single sided RDL's (send video again from a side view), 6-8x3; rest 1 min between sets
Didn't do these.
C. Side plank, :45 secx3; rest :30 sec between sides
Did this.
+
Row 40-30-20 Cals
Sit ups 20-20-20
Burpees 10-10-10
Total time: 12:48
Rounds:
5:09.9
4:27.8
3:09.8
5/14
A. Front squat@75# across with a 3 sec pause in the bottom (send video), 3,3,3,3; rest 2 min
Did this.
B. Hanging knee raises, 6-8x4; rest 1 min
8 each round.
+
3RFT:
Assault 20 cals
12 Ring rows
8 Dumbbell STO 15-20#
Total time: 11:37
3:45.6
3:59.9
3:51.1
15# db.
+
:30 sec couch
:30 sec half pigeon
:30 sec pancake
5/9
A. Back rack reverse lunges, 6 each legx3; rest 1:30
65#.
B. Goblet cossack squats, 14 altx3; rest 1 min
26#.
+
For time:
Run 800 m
20 Box jumps
Assault 40 Cals
Run 800 m
Total time: 14:55
3:59.6
1:22.2
5:24.8
4:07.9
+
:30 sec couch
:30 sec pancake
Three way banded hamstring stretch
3:59.6
1:22.2
5:24.8
4:07.9
+
:30 sec couch
:30 sec pancake
Three way banded hamstring stretch
Did this.
5/8
A1. Half kneeling landmine press, 8-10x3; rest :30 sec
5#. 10 reps for all.
A2. GHD sit ups, 15x3; rest :45 sec
Did this.
B1. Seated single sided bicep curls, 6-8x4; rest :30 sec
15# (8 for all).
B2. Goblet squat, 12x4; rest 1 min
35# kb.
+
10 glute bridges
5 scapular pull ups in the hollow body position
:10 sec thoracic opener
x3
Did this.
5#. 10 reps for all.
A2. GHD sit ups, 15x3; rest :45 sec
Did this.
B1. Seated single sided bicep curls, 6-8x4; rest :30 sec
15# (8 for all).
B2. Goblet squat, 12x4; rest 1 min
35# kb.
+
10 glute bridges
5 scapular pull ups in the hollow body position
:10 sec thoracic opener
x3
Did this.
5/7
A. Power clean, 8 singles at 75-83#; rest as needed (send video from side angle)
75# (4), 80# (2), 82# (2).
B. Weighted GHD hip extensions, 6-8x4; rest 1:30
15# (8 each round)
+
Row 250 m
20 Lateral plate jumps (25# plate)
15 Ab mat sit ups
rest 1 min
x4
Total time including rests: 11:54.0
+
Three way banded hamstring stretch
Seated legs extended banded stretch
Did this.
5/5
A1. 16 alt weighted russian twistx3; rest :20 sec
12# ball.
A2. 10 Lemon squeezers holding onto a bench (slow and controlled)x3; rest 1 min
Did this.
+
Run 1.5 miles
Assault 50 cals
Row 2k
Total time: 29:57
Run: 12:21.8
15.1
Bike: 6:44.9
34:7
Row: 10:00.1
12# ball.
A2. 10 Lemon squeezers holding onto a bench (slow and controlled)x3; rest 1 min
Did this.
+
Run 1.5 miles
Assault 50 cals
Row 2k
Total time: 29:57
Run: 12:21.8
15.1
Bike: 6:44.9
34:7
Row: 10:00.1
5/3
A. Strict pull ups, 1.1x4; rest :30 sec/rest 2 min
Did these. All ok.
+
15-12-9
Did these. All ok.
B. Single sided dumbbell rows, 8x3; rest :15 sec/rest 1:30
20# for all.
C. V ups, 12x4; rest 1:15
Dd this. Last round was hard.
+
15-12-9
Burpees
Assault for calories
Dumbbell squats 15-20# per hand
WOD total time: 8:43.5
Rounds:
3:31.4
2:57.3
2:14.8
Used 15#.
+
upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed
x5
upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed
x5
Did this.
5/2
A. Front squat@70# 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.
+
12 min amrap:10 Hang Power Clean 65#
10 Ring rows (go at an angle that makes them hard)
10 Box jumps 20”
10 Alt Goblet lunges 35#
4 rounds and 4 power cleans.
Round times:
2:52.0
3:05.9
3:01.7
2:41.3
:22.7
+
:30 sec couch
:30 sec half pigeon
:30 sec pancake
Did this.
Did this.
B. Hanging knee raises, 6-8x4; rest 1 min
Did this.
+
12 min amrap:10 Hang Power Clean 65#
10 Ring rows (go at an angle that makes them hard)
10 Box jumps 20”
10 Alt Goblet lunges 35#
4 rounds and 4 power cleans.
Round times:
2:52.0
3:05.9
3:01.7
2:41.3
:22.7
+
:30 sec couch
:30 sec half pigeon
:30 sec pancake
Did this.
4/30
A1. Half kneeling landmine press, 8-10x3; rest :30 sec
5# weight on bar.
A2. GHD sit ups, 14x3; rest :45 sec
Did this.
B1. Seated single sided bicep curls, 6-8x4; rest :30 sec
20# (6), 15# (8), 15# (8), 15# (8)
B2. Goblet squat, 12x4; rest 1 min
35#
+
10 glute bridges
5 scapular pull ups in the hollow body position
:10 sec thoracic opener
x3
Did this
5# weight on bar.
A2. GHD sit ups, 14x3; rest :45 sec
Did this.
B1. Seated single sided bicep curls, 6-8x4; rest :30 sec
20# (6), 15# (8), 15# (8), 15# (8)
B2. Goblet squat, 12x4; rest 1 min
35#
+
10 glute bridges
5 scapular pull ups in the hollow body position
:10 sec thoracic opener
x3
Did this
4/29
A. Hang power cleanx1/Power cleanx1; rest 2 minx6 complexes
65#, 75#, 80#, 85# (hard need to get more power on second one), 85# (failed power clean)
B. Weighted GHD hip extensions, 6-8x4; rest 1:30
8 each round with 15# weight.
+
9 min Amrap:
3 Wall ball
3 Cal assault
6 Wall ball
6 Cal assault
9
9
.......increase by 3 until the time run out.
Completed full rounds of 15 + 15 more wall balls then time ran out.
10# wall ball. Broke up into 6s and then lats two rounds 6s and 3s.
+
Three way banded hamstring stretch
Seated legs extended banded stretch
Did this.
65#, 75#, 80#, 85# (hard need to get more power on second one), 85# (failed power clean)
B. Weighted GHD hip extensions, 6-8x4; rest 1:30
8 each round with 15# weight.
+
9 min Amrap:
3 Wall ball
3 Cal assault
6 Wall ball
6 Cal assault
9
9
.......increase by 3 until the time run out.
Completed full rounds of 15 + 15 more wall balls then time ran out.
10# wall ball. Broke up into 6s and then lats two rounds 6s and 3s.
+
Three way banded hamstring stretch
Seated legs extended banded stretch
Did this.
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