7/27

A1. Seated leg circles, 10 each direction x2; rest :15 sec between sides/rest 1:30

A2. Russian V tuck twist, 12x2; rest 1:30

Did these. 

+

Run 30 min at a moderate pace if you are feeling better. 

Did this. It was pretty humid. 

3.31 miles.

Mile 1: 8:47.6

Mile 2: 9:15.8

Mile 3: 8:59.3 

Average pace: 9:03/miles 

Average HR: 165 bpm

+

Standing quad stretch

Standing hamstring stretch

Calf/achilles stretch

7/26

A.  Standing dumbbell press (light weights/good form/send video) 8-10x3; rest 2 min

10 each round with 15# dumbbells. 

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

20#s for the row. 10 each time. 

C.  V ups, 12x4; rest 1 min

Did this. 

+

For time:

150 Jump rope singles

75 Cal Assault bike

150 Jump rope singles

1 Mile run

Texted the heart rate stuff. 

Total time: 20:001 

Did in wrong order. 

150 jump rope singles: 46.2

75 Cal Assault: 9:46.4

1 mile run: 8:25.1

150 jump rope singles: 1:03.0 

Stretched for awhile to cool down. 

7/25

Watch died in the middle of the workout. So, had to use phone. May not be most accurate. 

A. Hang power clean, 3, 3, 3, rest 1:30

75# for all.

B. Backsquat, 3, 3, 3, rest 2 minutes

105#, 125#, 125#.

+

4RFT: 

10 walking lunges 15# per hand

12 Alternating weighted Russian twist (light load)

14 cal row 

Used 10# ball for Russian twists. 

Estimate of times from phone:

8:14 total time

Round 1: 2:04.8

Round 2: 2:00.6

Round 3: 2:06.6

Round 4: 2:01.6

10 minute bike cool down and warm up. 

7/22

A1. 4-5 Unbroken push ups x 5, rest :30 seconds
A 2. 12 sit ups x 5, rest 1 minute

Did this. 4 sets for each of the push ups.

+

14minute AMARAP:
Run 400m
2 strict pull ups (doesn't need to be unbroken)
8 burpees
60 jump rope singles

Completed 3 full rounds + 400m + 2 pull ups + 3 burpees

Round 1: 3:45.6
Round 2: 3:44.2
Round 3: 3:47.8


Really struggled with pull ups.

+

Foam roll lats/traps

Biked 5 minutes before workout and 5 minutes after. Easy both times. Hamstrings kind of sore from Sunday.

7/21

A. Dumbbell alternating reverse lunges
12 x 3, rest 1:30 (6 per leg)

30# dumb bells (60# total) for all.

B. Single leg RDL, 8 each leg x 3, rest as needed

Did these with a 15# dumbbell.

+

2-4-6-8-10-12
Assault for calories
V ups
Deadlift 105#

Total time: 9:19

+

Three way banded hamstring stretch
:30 sec half pigeon

Also biked really easy for 5 minutes after workout.

7/20

4 x 800m (was supposed to be 6, but the humidity of 87% killed me.)

Round 1: 3:49.4
Round 2: 3:50.6
Round 3: 3:48.9
Round 4: 3:57.2

Rest was 2:45 between sets.

7/18

A. Strict pull ups, 2 unbroken x 3, 1 rep x 3, rest 2 minutes between sets with 2 reps/rest 1:30 for singles

Round 1: struggled with unbroken
Round 2: blue band for unbroken
Round 3: blue band for unbroken

B. Arnold press, 12 alt x3; rest 1:30

15# for all.

+

4 ring rows
12 cal assault
Run 400m
rest 2 minutes
x 4

Total time: 22:18

Round 1: 3:23.8
Round 2: 3:35.2
Round 3: 3:35.7
Round 4: 3:42.5

7/17

23 minute run.

2.6 miles

7/15

A. Hang Power clean: 3, 3, 3, rest 1:30.

65# for all.

B. Back squat: 3, 3, 3, 3, rest 2:00.

85#, 115#, 125#.

+

Row 350 m
50 jump rope singles
10 walking lunges 20# per hand
rest 2 minutes
x 4

Total time: 17:36

Round 1: 2:23.9
Round 2: 2:25.3
Round 3: 2:20.5
Round 4: 2:20.0

+

Spiderman stretch
Figure four stretch
Forward fold stretch

Did these.

7/13

A. Bulgarian split squats, 6-8 per side x 4. rest:20 sec/rest 1:30

First round no weight, last rounds 10# db each hand. Did 8 each time.

B. Russian KBS 12x4; rest 1 min

45# KB.

C. Strict chin ups, 1.1.x5, rest :20 sec/rest 2 min
Did all. Failed second on last two.

D. Side plank :30-:45 secx3, rest as needed

:45 for first two, :40 for last

Did a short super easy run with my friend for about 15 min and then walked 20 min back. Helped loosen me up.

Stretching.

Felt ok. A bit stiff from flying, but otherwise good.

6/27-7/12

Did some of the runs and strength ones while away, but wasn't great at being consistent or recording consistently. Sorry.

6/25

A. Strict pull ups, 2 unbroken x 3, 1 repx3, rest 2 min between sets with 2 reps/rest 1:30 for singles

1st round fine for both, 2nd round failed 2nd pull-up on unbroken.
3rd round used blue band for unbroken.

B. Arnold press, 12 altx3; rest 1:30

15# DBs.

+

4 hard ring rows
8 box jumps
16 cal assault
rest 2 min
x3

Round 1: 2:10.1
Round 2: 2:17.1 (accidently did 18 cal instead of 16)
Round 3: 2:25.8
Round 4: think I missed this round timing.