Took Saturday and Sunday off because my groin was hurting. Not sure what I did, seems to be easing up now. So didn't get in the 8 x 400ms. Can make them up or add them to next week?
A. Banded pull ups, 3-4 unbroken x 3 sets, rest 2 min (sent video)
4, 4, 3.
Used green band.
B. Weighted Russian twist, 12-16 alt x 4; rest 1 min
12# wallball for these and 16 for all.
+
3 Rounds:
Bike 20 cals
12 burpees
44 jump rope singles
WOD total time: 11:30.9
Round 1: 4:02.2
Round 2: 3:49.9
Round 3: 3:39.9
Used assault bike
+
Puppy dog stretch
Thread the needle
Calf/achilles stretch
Tuesday, June 23, 2020
6/19
Run 1 mile at hard, but repeatable pace, rest 3-5 minutes x 2
Did this on treadmill at gym.
The treadmill said 1 mile, but I'll go off what watch said? Not sure which would be more accurate?
Mile 1: 7:26.7 (0.92 miles on watch)
Mile 2: 7:56.7 (0.95 miles on watch
Did this on treadmill at gym.
The treadmill said 1 mile, but I'll go off what watch said? Not sure which would be more accurate?
Mile 1: 7:26.7 (0.92 miles on watch)
Mile 2: 7:56.7 (0.95 miles on watch
Friday, June 19, 2020
6/18
A. Hang power clean (send video again), 2, 2, 2, 2,; rest 2 min
65#, 75#, 75#, 75#.
B. Plank, :30 sec x 4; rest 1 min *weighted if possible.
:30 for each with 15# weight.
+
3 RFT:
Run 400m
12 Russian KBS 35#
16 Skater jumps
WOD total time: 7:58.2
Round 1: 2:34.7
Round 2: 2:41.9
Round 3: 2:41.1
+
Thread the needle
Puppy dog stretch
Did this.
Right hip/groin area tight. Working on loosening it.
65#, 75#, 75#, 75#.
B. Plank, :30 sec x 4; rest 1 min *weighted if possible.
:30 for each with 15# weight.
+
3 RFT:
Run 400m
12 Russian KBS 35#
16 Skater jumps
WOD total time: 7:58.2
Round 1: 2:34.7
Round 2: 2:41.9
Round 3: 2:41.1
+
Thread the needle
Puppy dog stretch
Did this.
Right hip/groin area tight. Working on loosening it.
Tuesday, June 16, 2020
6/16
AM: Easy run with a friend 5.17 miles (46:35.6, average pace 9:01/mile)
PM:
A. Lat pull down, 6-8x4; rest 1:30 (controlled movement)
40# (8), 55# (8), 55# (8), 70# (6).
B. Leg curl, 8-10x3; rest 1:30
55# (8) for all.
+
10 min amrap:
6 Push ups
10 Russian V tuck twist
10 Cal bike
4 full rounds + 5 push ups.
Push ups first 2 rounds: 3, 2, 1
Last 2 rounds: 2, 2, 2
Last round: 2, 2, 1
+
Pancake stretch
Supine twist
Half pigeon
Did this.
Monday, June 15, 2020
6/15
A. Back squat, 5,5,3,3; rest 2 min (focus on chest up/send video)
55# (5), 75# (5), 95# (3), 115# (3).
+
4RFT:
10 Walking lunges 15-20# per hand
16 Sit ups
22 Cal row
WOD total time: 12:50.7
Round 1: 3:24.7
Round 2: 3:11.3
Round 3: 3:12.7
Round 4: 3:01.6
Used 20# DBs.
+
Couch stretch
Three way banded hamstring stretch
Did this.
Sunday, June 14, 2020
6/14
Run 30-45 minutes at 80% perceived effort and report average per mile.
5 miles
43:44 total time
Mile 1: 8:43.8
Mile 2: 8:48.5
Mile 3: 8:44.5
Mile 4: 8:40.5
Mile 5: 8:45.3
6/12
A. Bench press, 4x4; rest 2 min
45#, 50#, 55#, 55#
B. GHD sit ups, 6-8x3, rest 1 min *volume needs to be low.
There is currently no GHD machine with access.
+
5 Ring rows
10 box jumps
Run 400m
rest 1:30
x3
Not entirely sure of the 400m loop. So went off watch. First one was a bit long. Will work on finding exact turn around. The one I was using is not good because a semi truck came out very quickly and didn't stop at stop sign before turning road I was about to cross.
Round 1: 1:53
Round 2: 1:47
Round 3: 1:43
Box was 16" box.
45#, 50#, 55#, 55#
B. GHD sit ups, 6-8x3, rest 1 min *volume needs to be low.
There is currently no GHD machine with access.
+
5 Ring rows
10 box jumps
Run 400m
rest 1:30
x3
Not entirely sure of the 400m loop. So went off watch. First one was a bit long. Will work on finding exact turn around. The one I was using is not good because a semi truck came out very quickly and didn't stop at stop sign before turning road I was about to cross.
Round 1: 1:53
Round 2: 1:47
Round 3: 1:43
Box was 16" box.
Thursday, June 11, 2020
6/11
A. Deadlift, 5, 5, 5, 5; rest 2 min (don't go too heavy since you haven't done this in a while)
65#, 115# for rest.
B. Lemon squeezers, 8-10 x 4; rest 1:30
10 for all.
+
12 min AMRAP:
12 cal bike
12 wall ball
40 jump rope singles
5 full rounds + 4 cal assault
Wall ball targets are not set up yet and they said we can't go against the wall. So, used a 20# KB and did goblet squats instead.
Round 1: 2:32.2
Round 2: 2:18.2
Round 3: 2:25.7
Round 4: 2:14.6
Round 5: 2:08.1
+
Supine twist
Standing hamstring stretch
Standing quad stretch
65#, 115# for rest.
B. Lemon squeezers, 8-10 x 4; rest 1:30
10 for all.
+
12 min AMRAP:
12 cal bike
12 wall ball
40 jump rope singles
5 full rounds + 4 cal assault
Wall ball targets are not set up yet and they said we can't go against the wall. So, used a 20# KB and did goblet squats instead.
Round 1: 2:32.2
Round 2: 2:18.2
Round 3: 2:25.7
Round 4: 2:14.6
Round 5: 2:08.1
+
Supine twist
Standing hamstring stretch
Standing quad stretch
Wednesday, June 10, 2020
6/8
A. Seated triangle pulley row, 10-12x3; rest 1:30
40# (12) for all.
B. Standing barbell or EZ bar bicep curls, 8-10x3; rest 1 min
30# (10), 40# (8), 40# (8).
Used the EZ bar
+
Bike 100 cals on Assault
60 sit ups
40 alternating curtsy lunges
20 No push up burpees
Total time: 17:50.0
Bike took 11:49.9
Just realized I did full burpees when it said no push up burpees.
+
Lat and tricep stretch
40# (12) for all.
B. Standing barbell or EZ bar bicep curls, 8-10x3; rest 1 min
30# (10), 40# (8), 40# (8).
Used the EZ bar
+
Bike 100 cals on Assault
60 sit ups
40 alternating curtsy lunges
20 No push up burpees
Total time: 17:50.0
Bike took 11:49.9
Just realized I did full burpees when it said no push up burpees.
+
Lat and tricep stretch
6/6
A. Side plank, :30-:45 sec x 4 each side; rest as needed.
:30 for all.
+
1600m run
30 KBS
40 alt mountain climbers
30 alternating lunges (no weight)
40 alt mountain climbers
30 burpees
1600m run
:30 for all.
+
1600m run
30 KBS
40 alt mountain climbers
30 alternating lunges (no weight)
40 alt mountain climbers
30 burpees
1600m run
WOD: 21:55.1
Mile: 7:57.6
Middle parts: 5:48.6
Mile: 8:08.7
Used a 25# KB.
+
Three way banded hamstring stretch
Seated butterfly stretch
+
Three way banded hamstring stretch
Seated butterfly stretch
Friday, June 5, 2020
6/5
A. Hang power clean (Sent video), 2, 2, 2, 2, rest 2 min.
65#.
B. Plank, :30 sec x 4, rest 1 min *weighted if possible.
10# weight. Round 1: 3:01.4
+
4 Ring rows
6 V ups
24 Cal row
Rest 1 min
x4
Round 1: 3:01.4
Round 2: 2:36.8
Round 3: 2:35.5
Round 4: 2:36.8
+
Thread the needle
Puppy dog stretch
First one was slow. I did warm up on rower, just think it was probably getting used to pushing it on rower again in a workout.
65#.
B. Plank, :30 sec x 4, rest 1 min *weighted if possible.
10# weight. Round 1: 3:01.4
+
4 Ring rows
6 V ups
24 Cal row
Rest 1 min
x4
Round 1: 3:01.4
Round 2: 2:36.8
Round 3: 2:35.5
Round 4: 2:36.8
+
Thread the needle
Puppy dog stretch
First one was slow. I did warm up on rower, just think it was probably getting used to pushing it on rower again in a workout.
6/4
Attempted 30 minute time trial again. Was about 95 degrees, maybe should try in evening when sun is down.
Did 18:09.
Mile 1: 7:59.1
Mile 2: 8:51.1
0.16 of a mile: 8:15
Did 18:09.
Mile 1: 7:59.1
Mile 2: 8:51.1
0.16 of a mile: 8:15
6/3
A. Goblet squats, 10 reps x 3, rest 1 min
25#.
B. Weighted Russian twist, 14-18 alt x 3, rest 1 min
14# ball. 18 for all.
+
4RFT:
50 Jump rope singles
10 KBS
Run 200m
WOD: 6:59.8
25#.
B. Weighted Russian twist, 14-18 alt x 3, rest 1 min
14# ball. 18 for all.
+
4RFT:
50 Jump rope singles
10 KBS
Run 200m
WOD: 6:59.8
Round 1: 1:34.8
Round 2: 1:46.8
Round 3: 1:53.5
Round 4: 1:44.2
+
Supine twist
Half pigeon
+
Supine twist
Half pigeon
6/1
A. Lat pull down, 8-10 x3, rest 1:30
40# (10) each time.
B. Leg curl, 8-10 x3, rest 1:30
40# (8).
+
3RFT:
Row 500m
25 sit ups
WOD: 11:25.1
40# (10) each time.
B. Leg curl, 8-10 x3, rest 1:30
40# (8).
+
3RFT:
Row 500m
25 sit ups
WOD: 11:25.1
Round 1: 3:56.2
Round 2: 3:53.6
Round 3: 3:34.9
+
Pancake stretch
Supine twist
Half pigeon
+
Pancake stretch
Supine twist
Half pigeon
5/30
A. Weighted curtsy lunges, 12 alt x 3, rest 1:30
25# KB for all.
B. 2 V ups into 4 Lemon squeezers into 8 alternating scissors, rest :45 sec x 4.
Did this.
+
16 min AMRAP:
Run 800m
10 step ups (no weight)
60 Jump rope singles
8 Dumbbell push press 15# per hand
3 rounds + about 150ish meters
Round 1: 4:55.9
Round 2: 5:11.7
Round 3: 5:16.3
+
Standing quad stretch
Thoracic opener
Calf/achilles stretch
25# KB for all.
B. 2 V ups into 4 Lemon squeezers into 8 alternating scissors, rest :45 sec x 4.
Did this.
+
16 min AMRAP:
Run 800m
10 step ups (no weight)
60 Jump rope singles
8 Dumbbell push press 15# per hand
3 rounds + about 150ish meters
Round 1: 4:55.9
Round 2: 5:11.7
Round 3: 5:16.3
+
Standing quad stretch
Thoracic opener
Calf/achilles stretch
5/28
Ran 11:42 warm up
Was going to do 30 min time trial and then IT band on right leg was really tight and hurting knee and ankle. Did 1 mile at 7:53.6.
Was going to do 30 min time trial and then IT band on right leg was really tight and hurting knee and ankle. Did 1 mile at 7:53.6.
5/27
A1. Dumbbell front raises, 10-12x3, rest 1 min.
12, 12, 10. 10# for all.
A 2. Dumbbell lateral raises, 10-12x3, rest 1 min.
12, 10, 10. 10# for all.
+
2RFT:
20 burpees
30 sit ups
20 alternating skaters jumps
Run 800m
WOD: 15:57
Round 1: 8:13.6
Round 2: 7:43.4
+
Kneeling lat stretch
Calf/achilles stretch
Standing quad and hamstring stretch
12, 12, 10. 10# for all.
A 2. Dumbbell lateral raises, 10-12x3, rest 1 min.
12, 10, 10. 10# for all.
+
2RFT:
20 burpees
30 sit ups
20 alternating skaters jumps
Run 800m
WOD: 15:57
Round 1: 8:13.6
Round 2: 7:43.4
+
Kneeling lat stretch
Calf/achilles stretch
Standing quad and hamstring stretch
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