8/19

Run 3 min at a slow pace, Run 2 miles at a moderate pace, Run 5 min at a slow pace

3:00 slow pace -- 0.32 miles, 9:23/mile
Mile 1 moderate pace: 8:22.2 
Mile 2 moderate pace: 8:37.7
5:00 slow pace -- .45 miles, 11:03 miles 

Total distance 2.78 miles. Total time 25:07.5

Average HR 161 bpm. 

Time in Zone 5 (greater than 170 bpm): 8:40 
Time in Zone 4 (152-170 bpm): 11:41
Time in Zone 3 (133-151 bpm): 2:47
Time in Zone 2: 114-132 bpm: 1:36

It was humid and around 84 degrees, but felt decent. Ran before sun came out. 

8/17

A. Bulgarian split squats (weighted), 6-8 per sidex4; rest :20 sec/rest 1:30

15# DBs. 8 each round. 

B. Russian KBS 12x4; rest 1 min 

44# KB. All unbroken. 

C. Strict chin ups, 2,2,1,1,1,1,1,1; rest as needed

Couldn't get the 2s. Rest were ok. 

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

:30 for all. 

+

:30 sec thoracic opener

:30 sec thread the needle

:30 sec half pigeon

Did this. 

8/16

A1. 4-5 Unbroken push upsx7; rest :30 sec

A2. 12 sit upsx7; rest 1 min

Did this. 4 push ups each round. 

+

2 RFT:

160 Jump rope singles

Run 800 m

60 Alt mountain climbers

40 Cal bike

Total time: 22:39.6

    Round 1: 11:34.3

    Round 2: 11:05.3

Average HR: 153 bpm

+

Foam roll lats/traps

Figure four stretch

Three way banded hamstring stretch

Calf/achilles stretch

Did this. 

Hot and sweaty. 

8/14

A. Back squat, 3,3,1,1; rest 2 min 

125# (3), 130# (3), 135# (1), 145# (1).

+

12 min amrap:

Assault 10 Cals

10 V ups

6 Hang power clean 75#

10 Dumbbell step overs 20 inch box 15# per hand *these are harder than you think

3 full rounds + 10 cal assault  + 6 hang power cleans + 5 dumbbell stepovers. 

Did everything as listed, except used a 16 inch box which seemed to be a good height. Power cleans felt hard, but did all unbroken except last round which was 4 then 2. Box step overs were hard -- mostly felt it in my hands which was weird. 

Round 1: 3:17.3

Round 2: 3:07.6

Round 3: 3:13.6

Part of round 4: 2:28.9 (which consisted of everything except the last step overs and now I'm realizing I forgot to the vups or forgot to record the vups... I can't remember... hmmmm)

+

Spiderman stretch

Figure four stretch

Forward fold stretch

Did this. 

8/12

A. Deadlift, 3, 3, 3, 3, rest 2-3 min

155#, 165#, 170#, 170#.

B1. Suitcase carry right arm, :20-:30 seconds x 4, rest :10 sec
B2. Suitcase carry right arm, :20-:30 seconds x 4, rest 1 min 

35# KB and :30 for all. 

+

Row 2k (9:46.3, 2:26.5/500m, 31 s/m)
rest 3 min
row 1k (4:45.6, 2:22.8/500m, 32 s/m)
rest 2 min 
row 500m (2:16.4, 2:16.4/500m, 34 s/m)

No clue if this is what was expected. Feel like it should have been faster? 

+

Three way banded hamstring stretch 

Did this. 

8/11

Easy run.

31:24
3.24 miles 
9:41/mile 


Felt slow and heavy. 

8/9

A.  Standing single sided dumbbell press 8-10x3; rest 1:30 

15# dumbbell. 10 each round. 

B.  Single sided dumbbell rows, 8-10x4; rest :15 sec between sides; rest 1:30

25# dumbbell. 8 each round. 

C.  GHD sit ups, 6-8 repsx4; rest 1 min 

8 each round. 

+

For time:

20 Burpees

30 Cal bike

40 Squats (no weight)

Run 800m

WOD: 10:12

8/8

Run 1 mile@7:45-7:50 pace, rest/walk 5 min

      x3

Mile 1: 8:12.1

Mile 2: 8:06.1

Mile 3: 8:39.7

Did this at the gym. Just couldn't get the pace going. 

+

Standing quad stretch

Standing hamstring stretch

Calf/achilles stretch

8/7

A. Dumbbell alternating reverse lunges 14x3; rest 1:30 (7 per leg)
25# dumbbells.

B. Single leg RDL, 8 each leg x 3; rest as needed
10# dumbbells. Was sore a couple days afterwards from this one.

+

3RFT
Row 20 cals
12 Goblet squats 20#
24 sit ups

Total time: 9:47

Round 1: 3:17.7
Round 2: 3:25.6
Round 3: 3:13.9

+

Three way banded hamstring stretch
:30 sec half pigeon stretch

8/4

A. Strict pull ups, 2 unbrokenx3, 1 repx3; rest 2 min between sets with 2 reps/rest 1:30 for singles

Used blue band for doubles; singles no band. 

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

15# for all. 

+

12 min amrap:

4 Ring rows

6 Box jumps 

8 Cal bike

8 full rounds + 4 ring rows + 8 box jumps. 

+

:10 sec bar hang

:10 sec thread the needle stretch

:10 sec thoracic opener

x2

Did this. 

8/3

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

75#, 80#, 85#.

B. Back squat, 3,3,3,3; rest 2 min (same weights as last week but start with 115# after your warm ups)

115#, 125#, 125#, 125#. 

+

10 min am rap:

10 Wall ball 10# ball/9ft target (send video)

10 Russian KBS 45#

14 Cal Row

4 full rounds plus 8 wall balls. 

+

Spiderman stretch

Figure four stretch

Forward fold stretch

Did this. 

8/1

A1. 4-5 Unbroken push upsx6; rest :30 sec

A2. 12 sit upsx6; rest 1 min

4 push ups each time. 

+

4RFT:

60 Jump rope singles

20 Cal Assault bike

Run 400 m

Total time: 20:44.0

Round 1: 4:48.3

Round 2: 5:11.0

Round 3: 5:37.3

Round 4: 5:07.4

+

Foam roll lats/traps

Figure four stretch

Three way banded hamstring stretch

Calf/achilles stretch

Did this. 

7/31

Tried the 400s. Too hot.

2 minute rest between.
Round 1: 1:40.3
Round 2: 1:49.1
Round 3: 1:56.9
Round 4: 2:04.5
Round 5: 2:08.4

Want to try this one again.

7/30

A.  Deadlift, 4x4; rest 2 min (perfect form)

    135#, 155#,  165#, 165#. 

+

18 min amrap:

Suitcase carry 35-45# left arm :20 sec

Suitcase carry 35-45# right arm :20 sec

10 Box jumps 

5 Strict toes to bar

30 Cal row

3 full rounds + suitcase carries + 10 box jumps.

16" box.

Round 1: 5:29.9

Round 2: 5:34.0

Round 3: 5:35.5

Round 4:

+

Three way banded hamstring stretch

:30 sec pancake

Did this. 

7/29

A. Bulgarian split squats, 6-8 per sidex4; rest :20 sec/rest 1:30

   5# dumbbells. 8 each round. 

B. Russian KBS 12x4; rest 1 min 

   44# for all. 

C. Strict chin ups, 1.1x5; rest :20 sec/rest 2 min

    Did this. 

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

    Did this. :30 for all. 

+

:30 sec thoracic opener

:30 sec thread the needle

:30 sec half pigeon

Did this.