Wednesday, May 27, 2020
5/24
A. Weighted dumbbell step ups (dumbbells however is comfortable or goblet style). 8-10x4; rest 1:30
20# dumbbells (10 each time)
B. Alternating leg V ups, 10-14 x 4; rest 1 min.
14, 14, 12, 12.
+
3 Round for quality:
5 left arm KBS
5 right arm KBS
50 jump rope singles
20 perfect air squats
5 dumbbell standing reverse flys
25# KB
10# dumbbells for flys
+
Calf/achilles stretch
Scorpion stretch
20# dumbbells (10 each time)
B. Alternating leg V ups, 10-14 x 4; rest 1 min.
14, 14, 12, 12.
+
3 Round for quality:
5 left arm KBS
5 right arm KBS
50 jump rope singles
20 perfect air squats
5 dumbbell standing reverse flys
25# KB
10# dumbbells for flys
+
Calf/achilles stretch
Scorpion stretch
5/22
A. Standing dumbbell rows (both at the same time), 8-10x4; rest 1:30
20# dumbbells.
10, 10, 10, 8.
B. Bicycle sit ups in the hollow body the whole time, 12-16 alt x 4; rest 1 min.
16 each round.
+
10-8-6-4-2
Push ups
Walking dumbbell lunges 15-25# per hand
Run 200m after each round (5 total)
Push ups broken up as follows:
3, 3, 2, 2.
3, 2, 2.
2, 2, 2.
2, 2.
20# dumbbells
+
Three way hamstring stretch
Couch stretch
Thoracic opener
20# dumbbells.
10, 10, 10, 8.
B. Bicycle sit ups in the hollow body the whole time, 12-16 alt x 4; rest 1 min.
16 each round.
+
10-8-6-4-2
Push ups
Walking dumbbell lunges 15-25# per hand
Run 200m after each round (5 total)
Push ups broken up as follows:
3, 3, 2, 2.
3, 2, 2.
2, 2, 2.
2, 2.
20# dumbbells
+
Three way hamstring stretch
Couch stretch
Thoracic opener
5/20
A. Goblet curtsy alternating lunges, 12 total x 3, rest 1 min
25# KB.
B. Birddog, 8-10 alternating x 3, rest 1 min. (controlled)
10 each time.
+
10 min amrap:
12 Wall ball
12 V ups
8 Burpees
60 Jump rope singles
4 rounds:
Round 1: 2:44.6
Round 2: 2:38.8
Round 3: 2:24.0
Round 4: 2:13.4
+
Half pigeon
Seated legs extended forward fold
Figure four stretch
25# KB.
B. Birddog, 8-10 alternating x 3, rest 1 min. (controlled)
10 each time.
+
10 min amrap:
12 Wall ball
12 V ups
8 Burpees
60 Jump rope singles
4 rounds:
Round 1: 2:44.6
Round 2: 2:38.8
Round 3: 2:24.0
Round 4: 2:13.4
+
Half pigeon
Seated legs extended forward fold
Figure four stretch
5/19
A. Seated dumbbell single side curl to press, 8-10 each arm x 3; rest 1 min between sets.
15# (8) for all.
B. Plank, :15-:20 sec into 8-12 alternating plank knee to opposite shoulder, rest 1 min x 4
:20 (12) for all.
+
10 Step ups 15# per hand
8 Bent over dumbbell rows
Run 400m (85% perceived effort)
rest 2 min
x 4
400s:
1:41.2
1:38.7
1:32.5
1:35.1
1:32 seems too fast, not sure I trust watch on that one.
+
Thread the needle stretch
Puppy dog stretch
Supine twist
15# (8) for all.
B. Plank, :15-:20 sec into 8-12 alternating plank knee to opposite shoulder, rest 1 min x 4
:20 (12) for all.
+
10 Step ups 15# per hand
8 Bent over dumbbell rows
Run 400m (85% perceived effort)
rest 2 min
x 4
400s:
1:41.2
1:38.7
1:32.5
1:35.1
1:32 seems too fast, not sure I trust watch on that one.
+
Thread the needle stretch
Puppy dog stretch
Supine twist
5/17
A. Weighted Russian twist, 14-18 alt x 3, rest 1 min
14# (18).
+
3RFT:
12 Russian KBS
12 Box jumps
Run 400m
16" box, 35# KB
Round 1: 3:23.5
Round 2: 3:18.4
Round 3: 3:10.2
Total time: 9:52.0
rest 8 min
3RFT:
12 Goblet squats 35#
40 Mountain climbers
Run 400m
Round 1: 2:57.0
Round 2: 3:07.8
Round 3: 3:13.2
Total time: 9:17.9
+
Supine twist
Single leg knee to chest stretch
Pancake stretch
14# (18).
+
3RFT:
12 Russian KBS
12 Box jumps
Run 400m
16" box, 35# KB
Round 1: 3:23.5
Round 2: 3:18.4
Round 3: 3:10.2
Total time: 9:52.0
rest 8 min
3RFT:
12 Goblet squats 35#
40 Mountain climbers
Run 400m
Round 1: 2:57.0
Round 2: 3:07.8
Round 3: 3:13.2
Total time: 9:17.9
+
Supine twist
Single leg knee to chest stretch
Pancake stretch
Saturday, May 16, 2020
5/15
A1. Dumbbell front raises, 10-12x3; rest 1 minute
10# (12).
A2. Dumbbell lateral raises, 10-12x3; rest 1 minute
10# (10).
+
For time:
Run 1 mile
80 jump rope singles
40 walking lunges (no weight)
80 jump rope singles
40 burpees
80 jump rope singles
40 sit ups
80 jump rope singles
Run 1 mile
1 mile (it was .93 of a mile): 7:38.5
Middle part: 9:43.9
Run 1 mile (it was .93 of a mile): 8:04.2
Total time: 25:27.1
+
kneeling lat stretch
calf/achilles stretch
standing quad and hamstring stretch
10# (12).
A2. Dumbbell lateral raises, 10-12x3; rest 1 minute
10# (10).
+
For time:
Run 1 mile
80 jump rope singles
40 walking lunges (no weight)
80 jump rope singles
40 burpees
80 jump rope singles
40 sit ups
80 jump rope singles
Run 1 mile
1 mile (it was .93 of a mile): 7:38.5
Middle part: 9:43.9
Run 1 mile (it was .93 of a mile): 8:04.2
Total time: 25:27.1
+
kneeling lat stretch
calf/achilles stretch
standing quad and hamstring stretch
Wednesday, May 13, 2020
5/13
Run 200m; rest 2 min, Run 400 m; rest 2 min, Run 800 m; rest 3 min
x2
Round 1:
200m: 46.4
400m: 1:41.9
800m: 3:45.2
Round 2:
200m: 45.1
400m: 1:41.0
800m:3:42.0
Did this on a different track than I normally go (the track is more of a concrete-ish surface. Temperature was about 89 degrees.
Tuesday, May 12, 2020
5/12
Warm up - Row 3 min on a 1 damper
+
10 leg swings front to back/side to side, 10 toe touches, 10 side to side cossack squats, 10 arm paddles, 10 arm circles single sided both directions, 10 scorpions
+
Row :30 sec hard/Row 1 min easy x 4, rest 2 min, then:
20 minute AMRAP:
Row 800m
12 skater jumps
14 sit ups
12 reverse alternating lunges (no weight)
3 Full rounds + 557 meters
Round 1: 5:49.4
Round 2: 5:58.5
Round 3: 5:31.0
+
Couch stretch
Half pigeon stretch
Forward fold hamstring stretch
Seated bottoms of your feet together/knees
+
10 leg swings front to back/side to side, 10 toe touches, 10 side to side cossack squats, 10 arm paddles, 10 arm circles single sided both directions, 10 scorpions
+
Row :30 sec hard/Row 1 min easy x 4, rest 2 min, then:
20 minute AMRAP:
Row 800m
12 skater jumps
14 sit ups
12 reverse alternating lunges (no weight)
3 Full rounds + 557 meters
Round 1: 5:49.4
Round 2: 5:58.5
Round 3: 5:31.0
+
Couch stretch
Half pigeon stretch
Forward fold hamstring stretch
Seated bottoms of your feet together/knees
5/11
A. Weighted dumbell step ups, 10-12 x 3; rest 1:30
20# dumbells (12 for all)
B. Alternating leg V ups, 10-14 x 4; rest 1 min
14 for all
+
3RFT:
20 air squats
10 burpees
Run 800m
Round 1: 5:11.1
Round 2: 5:20.8
Round 3: 4:51.0
Total time: 15:22.9
+
Calf/achilles stretch
Scorpian stretch
20# dumbells (12 for all)
B. Alternating leg V ups, 10-14 x 4; rest 1 min
14 for all
+
3RFT:
20 air squats
10 burpees
Run 800m
Round 1: 5:11.1
Round 2: 5:20.8
Round 3: 4:51.0
Total time: 15:22.9
+
Calf/achilles stretch
Scorpian stretch
5/9
A. Standing dumbbell rows (both at same time), 8-10x4; rest 1:30
20# (10, 10, 8, 8)
B. Bicyle sit ups in the hollow body the whole time, 10-14 alt x 4; rest 1 min
14 each time.
+
12 min AMRAP:
14 alt mountain climbers
12 skater jumps
10 KB sumo deadlift (35#)
8 push ups
Round 1: 2:38.6
Round 2: 2:18.4
Round 3: 2:07.8
Round 4: 2:24.0
Round 5: 2:13.7
5 rounds + mountain climbers and skater jumps
+
Three way hamstring stretch
Couch stretch
Thoracic opener
20# (10, 10, 8, 8)
B. Bicyle sit ups in the hollow body the whole time, 10-14 alt x 4; rest 1 min
14 each time.
+
12 min AMRAP:
14 alt mountain climbers
12 skater jumps
10 KB sumo deadlift (35#)
8 push ups
Round 1: 2:38.6
Round 2: 2:18.4
Round 3: 2:07.8
Round 4: 2:24.0
Round 5: 2:13.7
5 rounds + mountain climbers and skater jumps
+
Three way hamstring stretch
Couch stretch
Thoracic opener
5/8
A. Goblet curtsy alternating lunges, 12 total x 3; rest 1 min.
25# KB.
B. Birddog, 8-10 alternating x 3; rest 1 min
10 each time.
+
15 Wall ball
20 Sit ups
Run 400m (hard effort)
rest 2 min
x3
Round 1: 3:10.7
Round 2: 3:00.7
Round 3: 3:08.7
Total: 15.12.4
+
Half pigeon
Seated legs extended forward fold
Figure four stretch
25# KB.
B. Birddog, 8-10 alternating x 3; rest 1 min
10 each time.
+
15 Wall ball
20 Sit ups
Run 400m (hard effort)
rest 2 min
x3
Round 1: 3:10.7
Round 2: 3:00.7
Round 3: 3:08.7
Total: 15.12.4
+
Half pigeon
Seated legs extended forward fold
Figure four stretch
5/5
A. Seated dumbbell single side curl to press. 6-8 each arm x 3; rest 1 between sets.
15# (8).
B. Plank; :15-:20 sec in to 6-8 alternating plank knee to shoulder; rest 1 min x 4
:20 (8).
+
4 RFT:
10 Russian KBS (35#)
8 burpee box step overs
40 jump rope singles
Round 1: 1:52.4
Round 2: 1:50.3
Round 3: 1:41.7
Round 4: 1:46.5
Total time: 7:10.9
+
Thread the needle stretch
Puppy dog stretch
Supine twist
15# (8).
B. Plank; :15-:20 sec in to 6-8 alternating plank knee to shoulder; rest 1 min x 4
:20 (8).
+
4 RFT:
10 Russian KBS (35#)
8 burpee box step overs
40 jump rope singles
Round 1: 1:52.4
Round 2: 1:50.3
Round 3: 1:41.7
Round 4: 1:46.5
Total time: 7:10.9
+
Thread the needle stretch
Puppy dog stretch
Supine twist
Sunday, May 3, 2020
5/3
A. Single sided dumbbell or kb RDL, 6-8x4; rest :20 sec/rest 1 min
15# (8), 20# (8) for the rest.
B. Weighted plank, :30 secx4; rest 1 min
Don't have anything to make them weighted. So, did unweighted.
+
10 Bent over dumbbell rows
rest :30 sec
10 Push ups
rest :30 sec
20 Air squats (controlled chest up)
rest :30 sec
20 Side to side cossack squats
rest :30 sec
x2
Did this.
For bent over dumbbell rows: first round used 15#s, second round used 20#.
Push ups: 3, 1, 2, 2, 2.
Push ups: 4, 2, 1, 2, 1.
Cossack squats used a 15# dumbbell.
+
Forward fold stretch
Half pigeon
Three way banded hamstring stretch
Did all of this.
5/2
10 x 200m, 2:00 rest.
It was pretty windy. All the odd ones are slower because of wind.
Round 1: 45.6
Round 2: 41.4
Round 3: 42.6
Round 4: 40.6
Round 5: 42.8
Round 6: 42.7
Round 7: 46.1
Round 8: 42.5
Round 9: 45.0
Round 10: 41.4
Like this kind of workout.
It was pretty windy. All the odd ones are slower because of wind.
Round 1: 45.6
Round 2: 41.4
Round 3: 42.6
Round 4: 40.6
Round 5: 42.8
Round 6: 42.7
Round 7: 46.1
Round 8: 42.5
Round 9: 45.0
Round 10: 41.4
Like this kind of workout.
Saturday, May 2, 2020
5/1
AM: Biked 13 miles.
A. Dumbbell floor press, 10-12x4, rest 1:30.
15# (12)
B. Alt shoulder taps, 16-18 x 4, rest 1:30
18.
C1. Dumbbell fly's 10-12x3; rest :30 sec
10# (12).
C2. Banded walks 10 forward, 10 backward x 3; rest 1 min
Red band labelled "heavy"
+
20-30 min run
Didn't do this since I had biked in the AM.
+
90/90 pec stretch
Couch stretch
Figure four stretch
Did this.
A. Dumbbell floor press, 10-12x4, rest 1:30.
15# (12)
B. Alt shoulder taps, 16-18 x 4, rest 1:30
18.
C1. Dumbbell fly's 10-12x3; rest :30 sec
10# (12).
C2. Banded walks 10 forward, 10 backward x 3; rest 1 min
Red band labelled "heavy"
+
20-30 min run
Didn't do this since I had biked in the AM.
+
90/90 pec stretch
Couch stretch
Figure four stretch
Did this.
4/30
A. Weighted step ups, (dumbbells in the front rack), 10-12x3, rest 1:30
15# (12), 20# (12), 20# (12).
B. Weighted sit ups (hold a dumbbell), 10-12x3; rest :45
15# dumbbell (12 each time).
+
3RFT:
15 Russian KBS 45#
15 no push up burpees
90 jump rope singles
Total time: 5:44
Round 1: 1:51.8
Round 2: 1:51.7
Round 3: 2:00.8
+
Banded clam shells, 10 each side x 3, rest as needed
Did these with red band labelled "heavy"
+
Forward fold stretch
Half pigeon stretch
10 floor angele x 3, rest 1 min
15# (12), 20# (12), 20# (12).
B. Weighted sit ups (hold a dumbbell), 10-12x3; rest :45
15# dumbbell (12 each time).
+
3RFT:
15 Russian KBS 45#
15 no push up burpees
90 jump rope singles
Total time: 5:44
Round 1: 1:51.8
Round 2: 1:51.7
Round 3: 2:00.8
+
Banded clam shells, 10 each side x 3, rest as needed
Did these with red band labelled "heavy"
+
Forward fold stretch
Half pigeon stretch
10 floor angele x 3, rest 1 min
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