2/20

A1. Push ups (perfect positions) 4-6 ( doesn't have to be unbroken)x4; rest 1 min

A2. Lemon squeezers, 12x4; rest 1 min

Pushups: 4, 6, 6, 6. 

+

16 min amrap:

4 Banded pull ups

8 Hang power clean 55#

12 Cal bike

400 m run

3 full rounds + 4 banded pull ups + 8 hang power clean + 3 cal AD. 

Used a green band. 

+

Foam roll thoracic/lats

Did this. 

2/19

A. Back squat, 6,6,4,4; rest 2 min (send video)

105#, 115#, 120#, 120#. 

B. Side plank, :30-:40 secx3; rest as needed

:30 for each. 

+

4-6-8-10-12

Goblet squat 26-35#

V up

*Row 200 m after each round (5 total)

Total time: 11:09.9 

35# KB

+

:30 sec pancake

:30 sec Spiderman stretch

Standing quad stretch

Did this. 

2/17

30 minute max run.

3.38 miles.

Mile 1: 8:19.1
Mile 2: 8:55.8
Mile 3: 9:07.1

Average: 8:53 mile.

Awful.

2/16

3 x 1 mile, 4 minute rest


Round 1: 8:04.0
Round 2: 7:59.6
Round 3: 8:23.5

HR got really high on last one. Will send a picture.

I do not know why I am so slow. In 2016, I was able to run 5 miles in under 7:40 miles. Some runs were 3 miles in under 7:30 miles. I can't figure out why it is so different now. Just can't get the speed going.

I've been thinking and maybe rather than aiming for a half marathon -- maybe my focus should be to get faster and get my 5k time down? Then, if I'm feeling like that is ok -- aim for a Fall/December half marathon?

+

Run 800m easy

2/14

Bike 32 miles

2/12

A. Power clean, 1.1.1x3, rest :15 sec/rest 2 min

75#, 85# (wasn't pretty and failed last one, 75#

B. Weighted GHD hip ext, 6-8x4, rest 2 min

10#, 15#, 15#.

+

3RFT:
14 step ups (no weight)
18 sit ups
24 cal row


Total time: 10:53.7

Round 1: 3:42.1
Round 2: 3:39.3
Round 3: 3:31.9

Used a 12" box

+

10 breaths in the following:
Supine twist
Child's pose
Half pigeon

2/11

A. Ring rows, 6-8, rest 1:30

8 each round.

B. GHD sit ups, 10-12x3, rest 1 minute

12, 12, 12.

+

12 min AMRAP:
Bike 18 cals
10 burpees
12 Russian KBS (mod lod)

3 full rounds and 8 cal AD.

Round 1: 3:46.8
Round 2: 3:46.9
Round 3: 3:32.7

+

Foam roll lats/thoracic
10 band pull aparts x 3, rest as needed

2/10

A. Dumbbell alternating reverse lunges (arms at sides), 12x3; rest 1:30

Did this with 30# dumbbells. 

B. Russian V tuck twist, 12 altx3; rest 1 min

Did this. 

+

12 Air squats (perfect form)

80 Jump rope singles

Run 800 m

rest 2 min

x4

Total time: 24:52. 

800s:

Round 1: 3:57.6

Round 2: 4:00.6

Round 3: 4:02.8

Round 4: 3:57.8

Ground was a bit slick. 

+

Half pigeon

Three way banded hamstring

Couch stretch

x3

Did this. 

2/8

Biked 23 miles.

2/7

Run 800m; rest 2 min; Run 600m rest 2 min; Run 400m rest 3 min; Run 600m rest 2 min; Run 800m (not repeatable, 80% RPE)

800m (3:39.1, 7:21/mile pace)
600m (2:44.8, 7:22/mile pace)
400m (1:41.9; 6:50/mile pace)
600m (2:46.3, 7:26/mile pace)
800m (3:47.6; 7:38/mile pace)


Had a massage just before. Felt kind of sluggish like I was moving super slow.
Did this at the track.

2/5

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

165#, 175#, 185#, 185# (only did one and then got scared/who knows and bailed)

B. Dumbbell side beds, 10-12x3, rest 1 min

20# (10 each time_

+

8 min AMRAP:
10 thursters 45#
16 cal row


2 rounds, 10 thrusters, 13 cal row.
Texted videos of thrusters, they didn't feel right.

+

supine twist
puppy dog
10 glute bridges x 3

2/4

A1. Dumbell bent over rows (both at same time) 8-10x3, rest 1 minute

15# (10), 15@ (10), 20# (10).

A2. Dumbbell bench (both at same time) 8-10x3; rest 1:30

15# (10), 20# (10), 25#(10).


B1. Plank, :30 sec x3; rest :20 sec
B2. Weighted Russian twist, 16 alt x 3, rest 1 min.

14# wallball for Russian twists.

+

22 minute easy run

+

stretches

2/2

Easy run for 30 minutes.

2/1

A. Bulgarian split squats, 6-8x4, rest :15sec/rest 2 min

15# for all. 8 for all.

B. Side plank, :40 sec x 3, rest as needed

+

4RFT:
12 wall ball
60 jump rope singles
8 GHD sit ups
Run 400

Used 10# wall ball.

Round 1: 3:47.7
Round 2: 4:21.8
Round 3: 4:16.4
Round 4: 3:47.8
Total time: 16:13.7

+

Half pigeon 
Pancake stretch 


Did workout above at 7:30am.



Then biked 21 miles easy with a friend in the afternoon.

1/30

A. Strict chin ups (supinated grip) 1-2x4, rest 2 minutes

Did these with Jenn. Only could get one at a time.

B. Strict toes to bar, accumulate 12-15 reps not for time.

Switched to knee raises half way through.

+

12 min amrap:

6 hang squat clean 55#
8 push ups
12 cal ski erg

Can't remember how many rounds.

1/24

A. Deadlift, 4, 3, 2, 2 rest 2-3 min

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

B. Dumbbell side bends, 10-12x3, rest 1 minute

20#. 12 each time.

+

12 min amrap:

6 ring rows
8 power clean 70#
12 dumbbell alternating lunges 15# per hand
60 jump rope singles

6 rounds + 7 lunges.

1/27 and 1/28

Did CFA endurance workouts.

I think the weight I got to on front squat was 85#

1/21

A1. Dumbbell bent over rows 8-10x3, rest 1 minute
10, 10, 10 with 15# DBs

A2. Dumbbell bench 8-10x3, rest 1:30
10, 10, 10 with 15# DBs

B1. Plank, 30 sec x 3, rest :20sec
B2. Weighted Russian twist, 14 alt x 3, rest 1 min

Did this

+

7-1
Push ups
Box jumps
Bike for cals
then:
Row 1k

Pushup breakdown
Round 1: 3, 2, 2
Round 2: 3, 2, 1
Round 3: 2, 2, 1
Round 4: 2, 2
Round 5: 2, 1
Round 6: 2
Round 7: 1

Rowed 1k at 4:42. Felt like garbage

+

stretches

2020

Blogging fail. Starting again with last week.