A. Weighted step ups, 12 alternating x 3; rest 1:30
20#, 25#, 25#
Used a 12" box.
B. Side plank, :30-:45 sec x 4 ; rest :30 sec between sides/rest 1 min between sets
:30 for all.
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A. Lat pull down, 8-10 x 4; rest 1:30
85# (8) for first 3, 70# (10 for last one).
B. Ab complex, 14 bicycles into 12 lemon squeezers x 4; rest 1 min
Did this.
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Deadlift, 3-4 reps x 4 sets; rest 2 min
155# (3), 165# (3), 175# (3).
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Run 1 mile; rest 5-7 minx2 (hard efforts)
Mile 1: 7:50.9
Did a walking rest (misremembered and thought it said walking not straight rest)
Mile 2: 7:55.8
A. Back squat, 5-6 rep x 4 sets, rest 2 min
6 (95#), 6 (95#), 6 (100#)
B. Side plank, :20-:45 sec, rest :30 sec between sides/rest 1 min between sets
Did this.
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A. assisted chin ups, 4-5 x 4, rest 2 min
4 (green band), 4 (thin blue band) each remaining rounds.
B. Dumbbell single sided push press, 8-10x3, rest 1 min
15# (10), 20# (8), 20# (8).
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A. Above the knee power clean, below the knee power clean x 5 complex, rest 2 min
65#, 70#, 75#, 80#.
4 x 800m, rest 3 min.
Round 1: 3:51.3
Round 2: 3:50.6
Round 3: 3:52.0
Round 4: 3:51.8
Felt pretty slow on these.
A. Push ups, max unbroken (-2) x 4, rest 2 min
6 for all.
B. 30-20-10 sit ups
Did this.
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A. Deadlift, 4-5 reps x 4 sets, 2 min rest
135# (4), 155# (4), 155# (4), 155# (4)
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A. Lat pull down, 8-10 x 4; rest 1:30
55# (10), 70# (10), 70# (10), 70# (10).
B. Ab complex, 12 bicycles into 12 lemon squeezers x 4; rest 1 min
Did this.
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A. 10 min EMOM: 2-4 perfect push ups
4, then 3 for rest.
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A. Seated leg extensions, 8-10 reps x 4; rest 1:30
30# (10), 40# (10) for rest.
B. Bicycle sit tups, 16-20 alt x 4; rest 1 min
20 for all.
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8 x 400m, not repeatable with a 2 minute rest.
Round 1: 1:37.8
Round 2: 1:38.2
Round 3: 1:38.3
Round 4: 1:38.4
Round 5: 1:41.0
Round 6: 1:43*
Round 7: 1:43*
Round 8: 1:41.9
*Watch got messed up and recorded these two reps together as an 800m so I just divided in half. I doubt they were completely evenly split like that.
Run 1 mile at 8:45-9:00 mile pace, walk 7 minutes, run 1 mile at 8:35-8:45 pace, walk 7 min, run 1 mile at 8:15-8:25 pace
Mile 1: 8:40.9 (slightly faster than range by 5 seconds)
Mile 2: 8:27.8 (slightly faster than range by 7 seconds)
Mile 3: 8:12.3 (slightly faster than range by 3 seconds)
A. Gorilla rows, 10 alternating x 4, rest 2 min
35#.
B. Straight legs extended crunch/reach up, 10-12 x 4, rest 1 min.
Sent video. We decided I'm bad at these and switched to v-ups.
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10 min EMOM: 2-3 perfect push ups.
3 for all.
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A. Hang power clean x 2/front squat x 4; rest 2 min x 4 complexes
A. Barbell push press 5 reps x 4 sets; rest 2 min
35# for all.
B. Walking lunges, 12 steps x 4 sets; rest 1:30
20# dumb bells for all.
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A. Goblet squats 10-12 x 4, rest 1:30
26# (14) for all.
B. Weighted Russian twist, 12-18 x 4, rest 1 min
12# (18). I think it was 12, amount was covered in paint.
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10 x 200m, rest 2 min (doesn't have to be repeatable pace)
Round 1: 40.4
Round 2: 39.7
Round 3: 40.7
Round 4: 40.1
Round 5: 40.8
Round 6: 39.5
Round 7: 39.8
Round 8: 41.9
Round 9: 41.9
Round 10: 41.5
A. Assisted chin ups, 4-5 reps x 4; rest 2 min
Thin blue band x 4 for all.
B. Bench press 6, 5, 4, 3, rest 2 min
35# (6), 55# for rest
C. Forearm plank, :30sec x 4; rest 1 min
:30 sec for all
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A. Seated leg extensions, 8-10 reps x 3; rest 1:30
20# (10 for all)
B. Bicycle sit ups, 14-18 alt x 4; rest 1 min.
18 for all.
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A. Seated triangle pulley row, 8-10 x 4, rest 1 min
55# (10), 60# (9), 60# (10), 60# (10).
B. Seated single sided bicep curl, 6-8 each arm x 4, rest 1 min between sets.
15# (8 for all).
C. Ab complex (10 alternating v ups into 10 butterfly sit ups x 4 sets)
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(Run 1 mile easy, 800m moderate, 400m hard) x 2
A. Above the knee power clean 3, 3, 1,1, rest 2 min
65# (3), 75# (2), 80# (1), 85# (1)
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A. Half kneeling single sided press, 6-8 reps x 4 sets, rest :15 between sides and 1:30 between sets
12# (8), 15# (8) for rest.
B. Ring rows, 6-8 x 4, rest 1 min.
8 each round.
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A. Pause back squat (2 seconds in the bottom) 4-5 reps x4, rest 2 min
95# (5), 105# (5), 115# (5), 120# (4).
B. Alternating v ups 10-14 into 6-8 lemon squeezers x 4 min, rest 1 min
14 for v ups, 8 for lemon squeezers
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Round of 15: 4:09.7
Round of 12: 4:01.2
Round of 9: 3:44.0
6 x 800m, 3 min rest.
Round 1: 3:40.6
Round 2: 3:49.2
Round 3: 3:46.7
Round 4: 3:50.2
Round 5: 3:47.9
Round 6: 3:44.8
A. Seated triangle pulley row, 10-12x3, rest 1 min
40#, 50#, 50#. 12 for all.
B. Seated single sided bicep curl, 6-8 each arm x 3, rest 1 min between sets.
15#. 8 for all.
C. Ab complex (10 alternating v ups in 10 buterfly sit ups x 4 sets)
Did this.
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A. Seated leg extensions, 10-12 reps x 3, rest 1:30
12 each round. I'm not sure of weight. It was on 2 so maybe 20#?
B. Bicycle sit ups, 14-18 alt x 4, rest 1 min
18 each round.
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A. Above the knee power clean, 3, 3, 2, 2, rest 2 min
70# (3), 72# (3), 75# (2), 77# (2)
B. Weighted russian twist, 12-18 alt x 4, rest 1 min
12# wall ball
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A. Half kneeling single sided press, 8-10 reps x 3 setts, rest :15 sec between sides/rest 1:30
12# (10) for all.
B. Ring rows, 6-8x4, rest 1 min.
6 for all.
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A. Pause back squat (2 second in the bottom) 4-5 reps x 4, rest 2 min
55#, 60#, 70#, 80#.
5 for all.
B. Alternating v ups 8-12 into 6-8 lemon squeezers x 4, rest 1 min
12 for alternating v ups, 8 for leon squeezers.
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A. Assisted chin ups, 4-5 reps x 4, rest 2 min
5 each round (green band, then purple band for rest)
B. Bench press, 5x5, rest 2 min
45#, 55# for rest.
C. Forearm plank, :30sec x 4, rest 1 min
:30 for all
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Ran 3.60 miles easy (33:35.8, 9:20/mile pace). Temperature was in the 20s. Crazy for Texas, but fun.
A. Above the knee power clean, 3, 3, 3, 3 rest 2 min
65#, 75#, 77#, 77#.
B. Weighted russian twist, 12-18 alt x 4, rest 1 min
20# small med ball.
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A. Seated leg extensions, 10-12 reps x 3; rest 1:30
30# (12) for all.
B. Bicycle sit ups, 12-18 alt x 4, rest 1 min
18 for all.
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A. Push ups, 2-4 unbroken x6, rest 1 min
2, 3, 3, 3, 3, 2
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Didn't write it down... and watch was dead so don't know how many reps.
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A. Deadlift, 6, 6, 4, 4, rest 2 min
155# (6), 155# (6), then I forgot to write it down? Maybe 160#? Maybe 165#?
B. Dumbbell side bends, 10 each side x 3, rest t1 min between sets.
25# DBs.
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A. Assisted chin ups, 4-5 repsx4; rest 2 min
5 with green band for all.
10 x 200m, rest 2 min
Run 1 mile easy, walk 5 minutes, run 1 mile moderate, walk 5 minutes, run 1 mile hard but not max.
Mile 1 "easy": 8:45.2
Mile 2 "moderate": 8:03.8
Mile 2 "hard": 7:59.5
A. Back rack reverse alternating lunges, 12 total (6 each side alt) x3; rest 1:30
Did this with 45# bar.
A. Assisted pull ups, 4-5 reps x4 sets; rest 2 min
Did this.
A. Single sided dumbbell push press, 8-10 each side x3; rest 1:30 between sets (send video)
15# (10), 20# (8), 20# (8).
Snowstorm. Gym shut (for real) and did workout in garage. Gym is opening this afternoon if it gets warm enough for snow to melt (no plows or salt trucks) so we shall see about the workout for today (1/11)
A. GHD hip extensions, 8-10 x 3, rest 1 min
Subbed supermans. 10 each time.
B. Banded lateral walks, 10 right/10 left x 3, rest 1 min
Did these.
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Run 3 miles 8:50-9:00 pace.
When I was running I thought it was between 8:30 and 9:00 pace.
Total time: 26:00
Mile 1: 8:35.7
Mile 2: 8:33.0
Mile 3: 8:49.0
A. Power clean, 8 singles up to 80#; rest as needed
65#, 65#, 70#, 70#, 70#, 75#, 75#, 75#
B. Bulgarian split squats (dumbbells at sides), 6-8 each leg x 4 sets; rest :20 sec between sides/rest 1 min between sets
15# dumbbells.
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6 x 800m with a 2-3 min rest.
Meh. Felt like they should have been a lot faster. Something to work on.
A. Deadlift, 4x4; rest 2-3 min
155# for all. Sent a video.
B. Side plank, :30-:45 sec x 3; rest as needed
:30 sec for all.
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