Run 30 minutes easy with 8 seconds sprints every 6 minutes.
3.40 miles.
Crazy weather. Lightening and lots of wind. But, it was not 800 million degrees. So that helps.
Monday, June 24, 2019
6/22
A. Weighted back rack step ups, 10 alt (5 each leg)x 3; rest 2 min
65# sent video.
+
18 min AMRAP:
Row 400m
8 over the rower burpees
10 goblet squats 35#
5 full rounds and 381 meter row.
Round 1: 3:11.4
Round 2: 3:16.4
Round 3: 3:14.7
Round 4: 3:18.3
Round 5: 3:17.8
Round 6: 381 meter row (1:46.0)
+
5 min bike cool down.
Did this.
+
Legs extended forward fold stretch.
Half pigeon.
Did this.
65# sent video.
+
18 min AMRAP:
Row 400m
8 over the rower burpees
10 goblet squats 35#
5 full rounds and 381 meter row.
Round 1: 3:11.4
Round 2: 3:16.4
Round 3: 3:14.7
Round 4: 3:18.3
Round 5: 3:17.8
Round 6: 381 meter row (1:46.0)
+
5 min bike cool down.
Did this.
+
Legs extended forward fold stretch.
Half pigeon.
Did this.
6/21
A. Banded pull ups, 5 unbroken x 4; rest 1:30
Thin blue band.
4th round failed last one.
5th round used two thin blue bands.
B. Standing dumbbell flies, 10-12x3; rest 1:30 (send video)
10 with 10# DBs.
+
12 min amrap:
Run 400m
14 sit ups
12 KBS 35#
4 full rounds
Round 1: 2:57.4
Round 2: 3:04.3
Round 3: 3:08.6
Round 4: 2:56.9
+
Downward dog hold 5 breaths
10 Glue bridges
x 3
+
Banded lat stretch.
Thin blue band.
4th round failed last one.
5th round used two thin blue bands.
B. Standing dumbbell flies, 10-12x3; rest 1:30 (send video)
10 with 10# DBs.
+
12 min amrap:
Run 400m
14 sit ups
12 KBS 35#
4 full rounds
Round 1: 2:57.4
Round 2: 3:04.3
Round 3: 3:08.6
Round 4: 2:56.9
+
Downward dog hold 5 breaths
10 Glue bridges
x 3
+
Banded lat stretch.
6/19
A. Bulgarian split squats, 6-8x4; rest :30/rest 1:30
All without weight. 8 for all.
B. Weighted GHD hip extensions, 8-10x3; rest 1:30
15# weight for all.
C. Dumbbell side bends, 10 each side x 3; rest as needed
Did this. 25# weight.
+
6 x 250m row with a 2 min rest
Round 1: 1:02.6 (2:05.2/min; 35 s/m)
Round 2: 1:01.1 (2:02.2/min; 36 s/m)
Round 3: 1:01.2 (2:02.6/min; 35 s/m)
Round 4: 1:02.7 (2:05.4/min; 36 s/m)
Round 5: 1:01.9 (2:03.8/min; 36 s/m)
Round 6: 1:03.9 (2:07.8/min; 35 s/m)
+
:30 sec couch
:30 pancake
Three way banded hamstring stretch
All without weight. 8 for all.
B. Weighted GHD hip extensions, 8-10x3; rest 1:30
15# weight for all.
C. Dumbbell side bends, 10 each side x 3; rest as needed
Did this. 25# weight.
+
6 x 250m row with a 2 min rest
Round 1: 1:02.6 (2:05.2/min; 35 s/m)
Round 2: 1:01.1 (2:02.2/min; 36 s/m)
Round 3: 1:01.2 (2:02.6/min; 35 s/m)
Round 4: 1:02.7 (2:05.4/min; 36 s/m)
Round 5: 1:01.9 (2:03.8/min; 36 s/m)
Round 6: 1:03.9 (2:07.8/min; 35 s/m)
+
:30 sec couch
:30 pancake
Three way banded hamstring stretch
Wednesday, June 19, 2019
6/18
A. Strict pull ups, 2 unbroken x 3, 1 rep x 3; rest 2 min between sets with 2 reps/rest 1:30 for singles
Felt weak. Did doubles with thin blue band, singles without band.
B. Arnold press, 10 alt x 3, rest 1:30
Did all with 15#.
+
5 box jumps to 16" box
10 cal assault
16 sit ups
rest :30
x 4
Round 1: 2:07.4
Round 2: 2:06.2
Round 3: 1:52.7
Round 4: 1:45.1
Felt a bit better.
Felt weak. Did doubles with thin blue band, singles without band.
B. Arnold press, 10 alt x 3, rest 1:30
Did all with 15#.
+
5 box jumps to 16" box
10 cal assault
16 sit ups
rest :30
x 4
Round 1: 2:07.4
Round 2: 2:06.2
Round 3: 1:52.7
Round 4: 1:45.1
Felt a bit better.
6/15
A. Hang power clean, 3, 3, 3; rest 1:30
75# for all.
B. Back squat: 3, 3, 3, 3; rest 2 minutes
85#, 115# for rest.
+
3RFT:
10 Dumbbell walking lunges 20# per hand
60 jump rope singles
10 GHD situps
Cardio 5:00
+
Spiderman stretch
Figure four stretch
Forward fold stretch
Slept for 4 hours afterwards. Still feel like garbage.
75# for all.
B. Back squat: 3, 3, 3, 3; rest 2 minutes
85#, 115# for rest.
+
3RFT:
10 Dumbbell walking lunges 20# per hand
60 jump rope singles
10 GHD situps
Cardio 5:00
+
Spiderman stretch
Figure four stretch
Forward fold stretch
Slept for 4 hours afterwards. Still feel like garbage.
6/8
A. Power clean, 8 singles at 75-83#; rest as needed (send video)
75# for all.
B. Weighted GHD hip extensions, 6-8x4, rest 1:30
15# weight.
+
12 min amrap:
4 strict toes to bar
8 DB walking lunges (arms at sides)
20# DB per hand
12 cal assault
Completed 5 full rounds.
+
Three way banded hamstring stretch
Seated legs extended banded stretch
75# for all.
B. Weighted GHD hip extensions, 6-8x4, rest 1:30
15# weight.
+
12 min amrap:
4 strict toes to bar
8 DB walking lunges (arms at sides)
20# DB per hand
12 cal assault
Completed 5 full rounds.
+
Three way banded hamstring stretch
Seated legs extended banded stretch
6/7
A1. Half kneeling landmine press, 6-8x4; rest :30 sec
10# each time.
A2. GHD sit ups, 12x4; rest :45 sec
B1. Seated single sided bicep curls, 6-8x4; rest :30 sec
15#, 8 each round.
B2. Russian KBS, 12 unbroken4; rest :45 sec
55#.
+
10 glute bridges
5 scapular pull ups in hollow body position
:10 sec thoracic opener
x3
10# each time.
A2. GHD sit ups, 12x4; rest :45 sec
B1. Seated single sided bicep curls, 6-8x4; rest :30 sec
15#, 8 each round.
B2. Russian KBS, 12 unbroken4; rest :45 sec
55#.
+
10 glute bridges
5 scapular pull ups in hollow body position
:10 sec thoracic opener
x3
6/4
A. Back squat: 3, 3, 3, 3; rest 2 minutes
105#, 125#, 125#, 125#.
B. Side plank; 45 sec x 3 rest as needed
Did this
+
4RFT:
15 air squats
20 sit ups
40 cal row
Round 1: 3:57.9
Round 2: 3:55.9
Round 3: 3:55.6
Round 4: 3:42.4
Total time: 15:31
+
Half pigeon
Figure four stretch
105#, 125#, 125#, 125#.
B. Side plank; 45 sec x 3 rest as needed
Did this
+
4RFT:
15 air squats
20 sit ups
40 cal row
Round 1: 3:57.9
Round 2: 3:55.9
Round 3: 3:55.6
Round 4: 3:42.4
Total time: 15:31
+
Half pigeon
Figure four stretch
6/2
A. Strict pull ups, 2 unbroken, 2 unbroken, 1, 1, 1, 1, 1, 1 (10 total); rest as needed.
Did this. Failed last one.
B. Single sided dumbbell rows, 6 reps x 4; rest: 15 sec/rest 1:30
25# for all.
C. Vups, 12x4; rest :45 sec
Did this.
+
For time:
115 STO 15# DBs
20 Cal Row
30 Cal Bike
Run 400m
Time: 8:00
+
upwards/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed x 5
Did this.
Did this. Failed last one.
B. Single sided dumbbell rows, 6 reps x 4; rest: 15 sec/rest 1:30
25# for all.
C. Vups, 12x4; rest :45 sec
Did this.
+
For time:
115 STO 15# DBs
20 Cal Row
30 Cal Bike
Run 400m
Time: 8:00
+
upwards/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed x 5
Did this.
Saturday, June 1, 2019
6/1
6 x 800m, 2:45min rest in between
Round 1: 3:33.7
Round 2: 3:24.1
Round 3: 3:29.5
Round 4: 3:39.0
Stomach started spazing and really hurt during and after 4th one. Stopped.
Round 1: 3:33.7
Round 2: 3:24.1
Round 3: 3:29.5
Round 4: 3:39.0
Stomach started spazing and really hurt during and after 4th one. Stopped.
5/31
A. Lat pull dow, 8-10; rest 1:30
10 each time with one green band each side. Will use two green bands next time.
B. Push ups, accumulate 28 reps in sets of 3-4 not for time.
Did this in sets of 4.
C. Weighted sit ups, 12-15x3, rest 1 minute.
15# weight for all.
+
Run 1 mile easy
Did this. 8:36
+
:20 sec puppy dog stretch
:15 sec thread the needle
:20 half pigeon
10 each time with one green band each side. Will use two green bands next time.
B. Push ups, accumulate 28 reps in sets of 3-4 not for time.
Did this in sets of 4.
C. Weighted sit ups, 12-15x3, rest 1 minute.
15# weight for all.
+
Run 1 mile easy
Did this. 8:36
+
:20 sec puppy dog stretch
:15 sec thread the needle
:20 half pigeon
Subscribe to:
Posts (Atom)