Tuesday, April 28, 2020
4/27
Tried to cycle and the wind was very strong (over 20 mile gusts). Bike kept feeling like it could slide out from under me. Only made it 25 minutes and had to call it quits.
4/26
A. Bulgarian split squats, 6-8x4; rest :30 sec/rest 2 min.
15# (8) for all.
B. Side plank reach throughs, 8-10 each side x3; rest as needed
10 each time.
+
12 min AMRAP:
10 alternating dumbbell snatch 15#
40 alternating mountain climbers
10 v ups
200m run
4 rounds + 10 alternating dumbbell snatch + 40 alternating mountain climbers + 10 v ups.
Round 1: 2:39.2
Round 2: 2:39.1
Round 3: 2:37.8
Round 4: 2:37.4
+
Supine twist
Pancake
Standing hamstring stretch
Standing quad stretch
15# (8) for all.
B. Side plank reach throughs, 8-10 each side x3; rest as needed
10 each time.
+
12 min AMRAP:
10 alternating dumbbell snatch 15#
40 alternating mountain climbers
10 v ups
200m run
4 rounds + 10 alternating dumbbell snatch + 40 alternating mountain climbers + 10 v ups.
Round 1: 2:39.2
Round 2: 2:39.1
Round 3: 2:37.8
Round 4: 2:37.4
+
Supine twist
Pancake
Standing hamstring stretch
Standing quad stretch
Friday, April 24, 2020
4/24
6x800m, 2:45minute rest.
I did this outside of the gym when it was 95 degrees. I picked to do it there rather than the track because I knew the building had shade and I could get water from the restaurant across the street. I think the loop is long or it was the heat or a combo.
Round 1: 4:06.1
Round 2: 4:01.0
Round 3: 4:07.6
Round 4: 4:06.6
Round 5: 4:09.5
Round 6: 4:08.7
I can do them on a track next time, just didn't want to overheat with no shade and didn't want to put it off!
I did this outside of the gym when it was 95 degrees. I picked to do it there rather than the track because I knew the building had shade and I could get water from the restaurant across the street. I think the loop is long or it was the heat or a combo.
Round 1: 4:06.1
Round 2: 4:01.0
Round 3: 4:07.6
Round 4: 4:06.6
Round 5: 4:09.5
Round 6: 4:08.7
I can do them on a track next time, just didn't want to overheat with no shade and didn't want to put it off!
4/23
A1. Single sided dumbbell press, 8-10 each armx3; rest :15 sec between arms/rest 1 min
15# dumbbell (10).
A2. Weighted Russian twist, 16-18 altx3; rest 1 min
14# wall ball (18, 16, 18).
+
20-16-10-4
Burpees
Skaters jumps
Box jumps
Did this. Used a 16" box.
+
:30 sec puppy dog
Thread the needle stretch
Did this.
Since it didn't say timed, I just assumed it was more about good form and getting through and didn't time. If I should have timed, let me know!
Wednesday, April 22, 2020
4/22
A. Goblet squat, 10-12 repsx4; rest 1 min (same weight as last time, make sure that you don't collapse your back/send video)
26# (12) for all.
B. Dumbbell or KB side bends, 10-12x3; rest 1 min
20# (12) for all.
+
4RFT:
60 Jump rope singles
12 Walking dumbbell lunges 15-20# per hand
Run 400 m
Total time: 12:09.4
Round 1: 2:59.8
Round 2: 2:58.5
Round 3: 3:09.1
Round 4: 3:02.0
+
:30 sec pancake
:30 sec Spiderman stretch
Standing quad stretch
Did this.
Tuesday, April 21, 2020
4/21
Run 2x200 m; rest 1 min between 200's
rest 3 min
Run 2x400 m; rest 1 min between 400's
rest 3 min
Run 2x1,000 m; rest 2 min between 1,000's
200s:
Round 1: 43.0
round 2: 45.5
400s:
Round 1: 1:37.5
Round 2: 1:38.6
1,000s:
Round 1: 4:50.3
Round 2: 4:50.9
Sent text of HR and Pace from watch.
4/18
A. Single sided dumbbell RDKL, 8-10 x 3, rest :20sec/rest 1 min
15# (10).
B. Weighted plank, :30 sec x 4, rest 1 min.
:30 (had nothing to use as weight)
+
For time:
Run 1 mile then:
30 KBS (35#)
20 box jumps (16 inch box)
30 alt mountain climbers
20 dumbbell push press (light weight, 10#)
30 air squats
WOD: 12:31.8
+
Forward fold stretch
Half pigeon
Three way banded hamstring
15# (10).
B. Weighted plank, :30 sec x 4, rest 1 min.
:30 (had nothing to use as weight)
+
For time:
Run 1 mile then:
30 KBS (35#)
20 box jumps (16 inch box)
30 alt mountain climbers
20 dumbbell push press (light weight, 10#)
30 air squats
WOD: 12:31.8
+
Forward fold stretch
Half pigeon
Three way banded hamstring
4/15
A. Standing dumbbell bent over row, 8 reps (both at same time) x 3, rest 1:30
20#
B. Plank march, :20-:30 sec x 3, rest 1 min
:20, :30, :30
+
4 rounds for quality
10 skater jumps to lunge
10 dumbbell sumo deadlift
10 v ups.
Did this.
+
Puppy dog stretch
Thread the needle stretch
20#
B. Plank march, :20-:30 sec x 3, rest 1 min
:20, :30, :30
+
4 rounds for quality
10 skater jumps to lunge
10 dumbbell sumo deadlift
10 v ups.
Did this.
+
Puppy dog stretch
Thread the needle stretch
4/13
A. Dumbbell floor press, 10-12 x 4; rest 1:30
20# (12) for all.
B. Alt shoulder taps, 14-16 alt x 4, rest 1:30
16 each time.
+
12 min AMRAP
12 alternating sit ups
8 bent over dummbell rows (I think I used 15# or 20#)
Run 400m
3 full rounds+ about 250/300 meters.
20# (12) for all.
B. Alt shoulder taps, 14-16 alt x 4, rest 1:30
16 each time.
+
12 min AMRAP
12 alternating sit ups
8 bent over dummbell rows (I think I used 15# or 20#)
Run 400m
3 full rounds+ about 250/300 meters.
Round 1: 3:12.5
Round 2: 3:05.0
Round 3: 3:07.2
Round 4: 2:36.7
+
90/90 pec stretch
couch stretch
figure four stretch
+
90/90 pec stretch
couch stretch
figure four stretch
4/11
A. Bulgarian split squats, 6-8x4, rest :30 sec/rest 2 min
15# dumbbell (8).
B. Side plank reach throughs, 6-8 each side x 3, rest as needed.
6, 8, 8.
+
14-12-10-8
Dumbbell front rack step ups 15# per hand
Burpees
60 Single unders after each round (4 total)
WOD: 8:26.6
+
Supine twist
Pancake
Standing hamstring stretch
Standing quad stretch
15# dumbbell (8).
B. Side plank reach throughs, 6-8 each side x 3, rest as needed.
6, 8, 8.
+
14-12-10-8
Dumbbell front rack step ups 15# per hand
Burpees
60 Single unders after each round (4 total)
WOD: 8:26.6
+
Supine twist
Pancake
Standing hamstring stretch
Standing quad stretch
4/8
A1. Single sided dumbbell press, 8-10 each arm x 3, rest :15 sec between arms/rest 1 min.
15# (10).
A2. Weighted Russian twist, 14-16 alt x 3; rest 1 min.
14# ball (16).
+
8 min AMRAP:
10 burpees
10 KBS 35#
10 box jumps
16" box
4 rounds + 7 burpees
Round 1: 1:51.6
Round 2: 1:52.3
Round 3: 1:57.5
Round 4: 1:50.0
+
:30 sec puppy
Thread the needle
15# (10).
A2. Weighted Russian twist, 14-16 alt x 3; rest 1 min.
14# ball (16).
+
8 min AMRAP:
10 burpees
10 KBS 35#
10 box jumps
16" box
4 rounds + 7 burpees
Round 1: 1:51.6
Round 2: 1:52.3
Round 3: 1:57.5
Round 4: 1:50.0
+
:30 sec puppy
Thread the needle
4/6
Bike ride 11 miles
A. Goblet squat, 10-12 reps x 4, rest 1 min
25# (12).
B. Dumbbell side bends, 10-12x3, rest 1 min
20# (12).
+
For time:
40 wall ball
20 v up
120 jump rope singles
run 800m
WOD: 7:49.4
+
:30 sec pancake
:30 sec Spiderman stretch
Standing quad
A. Goblet squat, 10-12 reps x 4, rest 1 min
25# (12).
B. Dumbbell side bends, 10-12x3, rest 1 min
20# (12).
+
For time:
40 wall ball
20 v up
120 jump rope singles
run 800m
WOD: 7:49.4
+
:30 sec pancake
:30 sec Spiderman stretch
Standing quad
4/5
Run: 2 miles at moderate pace (about 17 minutes)
+
4RFT:
60 jump rope singles
40 alt mountain climbers
20 sit ups
WOD: 8:18.4
Round 1: 2:10.2
Round 2: 2:04.5
Round 3: 2:07.7
Round 4: 1:56.0
+
supine twist
calf/achilles stretch
+
4RFT:
60 jump rope singles
40 alt mountain climbers
20 sit ups
WOD: 8:18.4
Round 1: 2:10.2
Round 2: 2:04.5
Round 3: 2:07.7
Round 4: 1:56.0
+
supine twist
calf/achilles stretch
4/3
A. Standing dumbbell bent over row, 8-10 (both at the same time) x 3; rest 1:30
15# (10) for all.
B. Plank march, :20-:30 secx3, rest 1 min
:20, :30, :30
+
12 lemon squeezers
10 dumbbell fly's
Run 400m
rest 2 min
x 3
Used 10# dumbbell
WOD: 12:50.1
+
puppy dog stretch
thread the needle
15# (10) for all.
B. Plank march, :20-:30 secx3, rest 1 min
:20, :30, :30
+
12 lemon squeezers
10 dumbbell fly's
Run 400m
rest 2 min
x 3
Used 10# dumbbell
WOD: 12:50.1
+
puppy dog stretch
thread the needle
Thursday, April 2, 2020
4/1
Did the track workout.
It was a bit crazy. Went to the real track where I normally run. It was super crowded (apparently everyone exercises now). There were tons of people walking dogs, so I couldn't leave Bailey tied to the bench while I ran around. I did one 200m and then it got crazy, so I drove to the dirt track (will send a picture).
It was a bit crazy. Went to the real track where I normally run. It was super crowded (apparently everyone exercises now). There were tons of people walking dogs, so I couldn't leave Bailey tied to the bench while I ran around. I did one 200m and then it got crazy, so I drove to the dirt track (will send a picture).
(Run 200 m; rest 2 min, Run 400 m; rest 2 min, Run 800 m); rest 5 min
x3
Round 1
200m: 0:46.0
400m: 1:40.6
800m: 3:51.0
Round 2
200m: 0:46.1
400m: 1:45.1
800m: 3:56.5
Round 3
200m: missed this one on watch
400m: 1:49.9
800m: 3:57.6
My right back is very tight and sore. Shoulder blade down. I wonder if it is from screwing up the windmill things? I will take tomorrow off to see if it can ease the pain. Don't want to get hurt.
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