A. Push ups, accumulate 24 reps for quality.
Did this in sets of 4.
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 1 failed second came off bar, 1, 1, 1.
+
:15 sec ring or matador hold (used matador since it was there and rings were in rigs being used)
90 jump rope singles
15 Russian KBS 50# (used 53#)
rest 1:30
x 3
Round 1: 1:21.0
Round 2: 1:23.9
Round 3: 1:10.0
+
10 floor angles x 2, rest 1 min. Sent video.
Monday, November 25, 2019
11/24
Run 3 miles moderate pace
3 miles
25:19.5 (8:26 miles)
Mile 1: 8:07.0
Mile 2: 8:31.1
Mile 3: 8:40.0
3 miles
25:19.5 (8:26 miles)
Mile 1: 8:07.0
Mile 2: 8:31.1
Mile 3: 8:40.0
11/22
A. Bulgarian split squat, 6-8 each leg x 4, rest 1 minute between sides/1:30 between sets
20# (8) for all.
B. GHD sti ups (no weight), 10-12x3, rest 1 min.
12 for all.
+
20-15-10-5
Wall Ball
Bike for calories
10# ball. 9ft target.
WOD: 8:47.7
+
Banded three way hamstring stretch
20# (8) for all.
B. GHD sti ups (no weight), 10-12x3, rest 1 min.
12 for all.
+
20-15-10-5
Wall Ball
Bike for calories
10# ball. 9ft target.
WOD: 8:47.7
+
Banded three way hamstring stretch
11/19
A. Incline prone reverse dumbbell fly, 8-10 x 3, rest 1:30
7.5# plates (10) for all.
B. Strict knee to elbow/toes to bar, accumulate 10-14 reps not for time.
14 knees to elbow.
+
3RFT:
10 burpees to a 25# plate
60 jump rope singles
Run 400m
Total time: 9:38
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
7.5# plates (10) for all.
B. Strict knee to elbow/toes to bar, accumulate 10-14 reps not for time.
14 knees to elbow.
+
3RFT:
10 burpees to a 25# plate
60 jump rope singles
Run 400m
Total time: 9:38
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
Monday, November 18, 2019
11/18
A. Above the knee power clean x 1/below the knee power clean x 1; rest 1:3- x 6 complex (send video of a side angle)
65#, 75#, 80#, 80#, 82#, 82# (below the knee on last one was rough)
B. Side plank, :30-45
Didn't have time for this one. Will make it up later in the week.
+
For time:
15 deadlift 105#
20 box jumps
30 cal row
40 air squats
16" box
Total time: 5:32
+
:30 sec half pigeon x 2
10 glute bridges x 3
Did this.
65#, 75#, 80#, 80#, 82#, 82# (below the knee on last one was rough)
B. Side plank, :30-45
Didn't have time for this one. Will make it up later in the week.
+
For time:
15 deadlift 105#
20 box jumps
30 cal row
40 air squats
16" box
Total time: 5:32
+
:30 sec half pigeon x 2
10 glute bridges x 3
Did this.
11/16
8 x 200m, walk 200m.
Round 1: 42.5
Round 2: 42.2
Round 3: 39.0 (no dog)
Round 4: 41.6
Round 5: 41.5
Round 6: 44.3
Round 7: 39.4 (no dog)
Round 8: 40.5 (no dog)
Really liked this workout. Could have done more.
Ran some with my dog running on inside lane. These ones were a bit slower.
Round 1: 42.5
Round 2: 42.2
Round 3: 39.0 (no dog)
Round 4: 41.6
Round 5: 41.5
Round 6: 44.3
Round 7: 39.4 (no dog)
Round 8: 40.5 (no dog)
Really liked this workout. Could have done more.
Ran some with my dog running on inside lane. These ones were a bit slower.
11/15
A. Pull ups, 1-2 x 5, rest 2 minutes
1, 2, 1, 1, 1.
B. Single sided dumbbell rows with a 1 sec pause the end of each rep, 5-6 x 4, rest :30 sec between sides/rest 1:30
25# (6) for all.
I've been pausing at the top. Am I supposed to then go straight and pause at the bottom?
+
10 V ups
10 dumbbell walking lunges 20# per arm
12 cal assault
rest :30
x 3
Round 1: 2:26.4
Round 2: 2:16.7
Round 3: 2:23.2
Round 4: 2:24.0
Total Cardio time with rest: 11:34
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
1, 2, 1, 1, 1.
B. Single sided dumbbell rows with a 1 sec pause the end of each rep, 5-6 x 4, rest :30 sec between sides/rest 1:30
25# (6) for all.
I've been pausing at the top. Am I supposed to then go straight and pause at the bottom?
+
10 V ups
10 dumbbell walking lunges 20# per arm
12 cal assault
rest :30
x 3
Round 1: 2:26.4
Round 2: 2:16.7
Round 3: 2:23.2
Round 4: 2:24.0
Total Cardio time with rest: 11:34
+
upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
Wednesday, November 13, 2019
Monday, November 11, 2019
11/11
A. Tempo back squat, 3-4 reps x 4 sets @33x1, rest 2 min
85# (4), 105# (4)
+
12 min AMRAP:
10 wall ball
12 call assault bike
14 sit ups
Round 1: 2:38.2
Round 2: 2:43.5
Round 3: 2:42.1
Round 4: 2:44.1
Into around 5: 1:12.8
4 full rounds, 10 wall ball, 8 cal on bike
10# ball 9ft target
+
:30 sec couch
:30 sec half pigeon
x 2
Did this
85# (4), 105# (4)
+
12 min AMRAP:
10 wall ball
12 call assault bike
14 sit ups
Round 1: 2:38.2
Round 2: 2:43.5
Round 3: 2:42.1
Round 4: 2:44.1
Into around 5: 1:12.8
4 full rounds, 10 wall ball, 8 cal on bike
10# ball 9ft target
+
:30 sec couch
:30 sec half pigeon
x 2
Did this
11/10
A. Push ups, accumulate 24 reps for quality.
5, 5, 4, 4, 4, 4
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 2, 2.
+
3 RFT:
Suitcase carry 50 ft right arm
Suitcase carry 50ft left arm
8 Hang power clean 65#
60 jump rope singles
Round 1: 1:53.5
Round 2: 2:02.5
Round 3: 1:45.5
Total: 5:41.9
Somehow read this wrong and made the suitcase carries 53# (thinking they should be 50)... was that too heavy?
+
10 floor angels x 2, rest 1 min
Did this.
5, 5, 4, 4, 4, 4
B. Chin ups, accumulate 10 reps in sets of 2 not for time.
2, 2, 2, 2, 2.
+
3 RFT:
Suitcase carry 50 ft right arm
Suitcase carry 50ft left arm
8 Hang power clean 65#
60 jump rope singles
Round 1: 1:53.5
Round 2: 2:02.5
Round 3: 1:45.5
Total: 5:41.9
Somehow read this wrong and made the suitcase carries 53# (thinking they should be 50)... was that too heavy?
+
10 floor angels x 2, rest 1 min
Did this.
11/8
A. Bulgarian split squat, 6-8 each legx4, rest 1 min between sides/1:30 between sets.
15# (8), 15# (8), 15# (8), 15# (8).
B. GHD sit ups (no weight), 8-12, rest 1 min.
12 each time
+
For time:
Assault bike 40 cals
30 wall ball
120 jump rope singles
Run 800m
Total Time: 12:37.0
+
Banded three way hamstring stretch.
15# (8), 15# (8), 15# (8), 15# (8).
B. GHD sit ups (no weight), 8-12, rest 1 min.
12 each time
+
For time:
Assault bike 40 cals
30 wall ball
120 jump rope singles
Run 800m
Total Time: 12:37.0
+
Banded three way hamstring stretch.
11/6
A. Incline prone reverse dumbbell fly, 8-10x3, rest 1:30
5# DB, 10 each round.
B. Strict knee to elbow/toes to bar, accumulate 8-12 reps not for time.
Did 12 reps knees to elbow.
+
6 Ring rows
8 Box jumps
18 Cal row
rest 1:30
x3
Round 1: 2:26.7
Round 2: 2:18.3
Round 3: 2:13.4
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
5# DB, 10 each round.
B. Strict knee to elbow/toes to bar, accumulate 8-12 reps not for time.
Did 12 reps knees to elbow.
+
6 Ring rows
8 Box jumps
18 Cal row
rest 1:30
x3
Round 1: 2:26.7
Round 2: 2:18.3
Round 3: 2:13.4
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
11/5
A. Above the knee power clean x 1/below knee power clean x1; rest 1:30x5 complexes
65#, 75#, 75#, 80#, 80#.
B. Side plank, :30-:45, rest as needed.
:30 for all.
+
4 RFT
10 KBS (Russian moderate load)
10 sit ups
Run 400m
Round 1: 2:56.6
Round 2: 2:55.8
Round 3: 2:56.9
Round 4: 2:49.1
Total: 11:38.8
Used a 44# KB.
+
:30 sec half pigeon x 2
10 glute bridges x 3
65#, 75#, 75#, 80#, 80#.
B. Side plank, :30-:45, rest as needed.
:30 for all.
+
4 RFT
10 KBS (Russian moderate load)
10 sit ups
Run 400m
Round 1: 2:56.6
Round 2: 2:55.8
Round 3: 2:56.9
Round 4: 2:49.1
Total: 11:38.8
Used a 44# KB.
+
:30 sec half pigeon x 2
10 glute bridges x 3
11/2
A. Standing single sided dumbbell press, 6-8 x 4, rest :20 sec between sides/ rest 1:30
15#
B. Static ring holds in the hollow body position. :10-:15 sec x 4, rest 1 min
Did 4 at :15 sec.
Felt really sick so stopped here.
15#
B. Static ring holds in the hollow body position. :10-:15 sec x 4, rest 1 min
Did 4 at :15 sec.
Felt really sick so stopped here.
10/30
A. Tempo backsquat, 3-4 reps x 4 @ 33x1; rest 2 min
85# (4), 105# (4) for rest
B. Lemon squeezers, 10 x 4, rest 1 min (short pause "squeeze" part)
Did this.
+
14 min AMRAP:
10 walking lunges 20# per hand
6 power clean 75#
Run 400 m.
Round 1: 3:08.5
Round 2: 3:20.1
Round 3: 3:27.9
Round 4: 3:17.1
Round 5: 0:48.0
Completed 4 rounds plus 10 walking lunges and 3 power cleans. Power cleans were hard. Realized after they were supposed to be power cleans, but I did hang power cleans. Maybe why it was harder?
+
:30 sec couch
:30sec half pigeon
x 2
85# (4), 105# (4) for rest
B. Lemon squeezers, 10 x 4, rest 1 min (short pause "squeeze" part)
Did this.
+
14 min AMRAP:
10 walking lunges 20# per hand
6 power clean 75#
Run 400 m.
Round 1: 3:08.5
Round 2: 3:20.1
Round 3: 3:27.9
Round 4: 3:17.1
Round 5: 0:48.0
Completed 4 rounds plus 10 walking lunges and 3 power cleans. Power cleans were hard. Realized after they were supposed to be power cleans, but I did hang power cleans. Maybe why it was harder?
+
:30 sec couch
:30sec half pigeon
x 2
Subscribe to:
Posts (Atom)