9/17

10 x (200m, rest 2 minutes)

0:43.5
0:40.1
0:43.7
0:41.4
0:44.2
0:40.8
0:42.6
0:42.4
0:46.1
0:44.7

9/15

Easy Run: 34:46.6, 3.83 miles, (9:05/mile average)

Mile 1: 7:56.6
Mile 2: 9:23.0
Mile 3: 9:25.8
Last .83: 8:00.2

9/14

A. Negative pull ups, 2 reps x 4, rest 2 minutes.

Did this.

B. Standing dumbbell flys, 10-12x3 , rest 1:20

10 each round, 10# dumbbells.

+

12 minute AMRAP:
Assault 18 cals
10 burpee box jumps
8 GHD situps

3 full rounds + 1 cal AD

Round 1: 4:04.5
Round 2: 4:02.1
Round 3: 3:43.3
Last bit: 0:13.5

9/12

A. Weighted back rack step ups, 10 alt (5 each leg)x3; rest 2 min

12" box. 65# weight. 



B. Dumbbell side bends, 10-12x3; rest :15 sec between sides/rest 1 min
Did this. 


25# dumbbell. 12 each round.

+

Run 800 m then:
21–15-9
Goblet squat 26# (perfect form)
Assault for cals

Total time: 10:58.3

Run: 3:48.6
Rest of workout: 7:09.7


+

10 single sided glute bridges each sidex3; rest as needed

9/11

A. Bent over barbell rows, 10-12x3, rest 2 minutes

12 (35# just the bar)

B. Seated dumbbell single sided press, 6-8 each arm (weak side first) x 4, rest : 30 sec/rest 1:30

6 (15#)

C. Weighted Russian twist, 14 altx3, rest 1 min

14# ball.

+

Row 500m
100 jump rope singles
Rest 1:30
x3

Round 1: 3:02.6
Round 2: 3:04.0
Round 3: 3:01.1


+

Three way banded hamstring stretch
Thoracic opener

Did this.

9/9

A. Dumbbell alternating reverse lunges, 14x3, rest 1:30 (7 per leg)

Did this with 20# DB

B. Single leg RDL, 8 each legx3, rest as needed (use cage)

10# DB

+

Run 800m then:
14-12-8
Wall ball
Assault bike for cals
V ups

Used 10# wall ball to a 9" target.

Total time: 12:16.7

+

Three way banded hamstring stretch :30 sec half pigeon.

Did this.

9/7

8:00 max distance, but repeatable x 3 with a 4 minute rest.


Round 1: 1.03 miles
Round 2: 1.00 miles
Round 3: 0.97 miles

Average heart rate (including rests): 145
Maximum heart rate: 177

9/6

A. Negative pull ups, 2 reps x 3 sets, rest 2 minutes

Did this.

B. Hollow body hold, :20 secx4, rest 1 min

Did this.

+

3RFT:
Row 500m
10 over the rower burpees
75 jump rope singles


Total Time: 12:08

Round 1: 4:13.2
Round 2: 4:17.2
Round 3: 3:37.5

+

Foam roll thoracic and lats

9/5

A. Back squat, 2, 2, 2, 2, rest 2-3 min (full depth)

115# for first, 135# for rest. Made sure to get deep enough.

+

14 min amrap:
Bike 24 cals
10 dumbbell step overs 15# per hand
10 KBS 35#

3 full rounds + 20 cal AD


Round 1: 3:47.2
Round 2: 4:00.5
Round 3: 4:03.1
Last part: 2:12.9


+

Spiderman stretch
Figure 4 stretch
Forward fold stretch

9/4

A1. 4-5 unbroken push ups x 7, rest :30 sec
A2. 12 sit upsx7, rest 1 minute

Did this. 4 push ups each time.

+


Row 500m
rest 2 min
x 6 (repeatable)

Round 1: 2:12.6, 33 s/m
Round 2: 2:12.8, 34 s/m
Round 3: 2:13.1, 34 s/m
Round 4: 2:12.3, 34 s/m
Round 5: 2:12.6, 33 s/m
Round 6: 2:14.2, 33 s/m


+

stretching

9/2

Did Riley at the gym for community workout.

1.5 mile run (watch had it at 1.3)

150 burpees 

1.5 mile run (watch had it at 1.3)

10:43 first run

10:35 burpees

11:07 second run 

9/1

A. Bulgarian split squats (weighted), 8 per side x 4, rest :20, rest 1:30

20# dumbbells

B. Russian KBS 12x4, rest 1 min.

44#.

C. Strict unbroken chin ups, 2, 2, 2, 2, rest as needed.

Did last round with blue band.

D. Side planks, :45, rest as needed

+

:30 sec thoracic opener
:30 sec thread the needle
:30 sec half pigeon

8/30

A. Leg extensions, 12 x 3, rest 1:30

40#.

B. Goblet squats, 12x3, rest 1:30

Can't remember weight. Didn't write it down, but thought I did.

+

3RFT:
10 burpees
12 lemon squeezers
2 minutes rowing


Total: 10:55.5

Round 1: 3:21.6
Round 2: 3:50.8
Round 3: 3:43.1

8/29

A. Lat pull down, 8 each round, rest 2.
60# for all reps.

B. Arnold press, 12 alt x 3, rest 2 minutes

19.8 pounds (9 kilos)


+

12 min amrap:

Bike 2 min
Run 2 min
24 sit ups

+

Lots of stretching from flights.

8/27

A. Hang power clean, 2, 2, 2, 1, 1, rest 2 min

65#, 75#, 80#, 85#, 90#
*you asked if this was a PR. It was for a hang power clean. My power clean from floor PR is 90#. Which one is harder?

B. GHD hip extensions, 8-10x3, rest 1:30

10 each round

+

4RFT:
10 Walking lunges (no weight)
60 jump rope singles
6 hanging knee raises

Total time: 4:23.5

Round 1: 1:12.4
Round 2: 0:59.6
Round 3: 1:08.1
Round 4: 1:03.1

+

:30 sec couch
:30 sec half pigeon
:30 sec supine twist

8/24

A. Back squat 2, 2, 2, 2, rest 2 minutes

135#, 145#, 145#, 145#.

+

4RFT:
6 GHD sit ups
12 walking lunges 20-25# each hand
60 jump rope singles
12 cal assulat

Total time: 12:02.7

Round 1: 3:12.4
Round 2: 3:08.5
Round 3: 2:58.8
Round 4: 2:43.1

+

Spiderman stretch
Figure four stretch
Forward fold stretch

8/22

A. Hang power cleans, 2, 2, 2, 2, 2, rest 2 minutes

65#, 85#, 85#, 85#

B. GHD hip extensions, 8-10x3, rest 1:30
*weighted if possible

10 each round. Didn't do weighted.

+

10 v tuck Russian twist
12 box jumps
run 800m
rest 2 min

Total time including rest: 21:39

Round 1: 4:51.9
Round 2: 5:03.2
Round 3: 5:10.8

8/20

A. Strict pull ups, 2 unbrokenx3, 1 repx 3, rest 2 min between sets with 2 reps/rest 1:30 for singles.

Blue bands for 2s.

B. Arnold press 2 altx3, rest 2 min

15# did this first due to availability of equipment.

+

For time:
10 GHD sit ups
20 burpees
30 cal row
20 walking lunges (no weight)
10 GHD sit ups

5:49.3 (not sure if this is right?)

+

:10 second bar hang
:10 second thread needle
:10 thoracic opener

Did this.