1/31

 Run 30 minutes easy.

3.2 miles (9:27/mile pace) 

1/29

 A. Pause back squat (2 seconds in the bottom, weight will be a lot lighter), 4-5 reps x 4; rest 2 min

5 reps each time.

65#, 70#, 75#, 75#.

B. Alternating V ups 8-10 into 6-8 lemon squeezers x 4 sets, rest 1 min. 

Did all. 

+

3RFT: 

10 dumbbell stet ups over 15# per hand 

15 burpees 

20 cal bike

Total time: 13:14.3

Round 1: 4:24.6

Round 2: 4:24.8

Round 3: 4:25.0

+

Three way banded hamstring stretch

Seated legs extended forward fold 

1/27

10 x 200m, 2 minute rest

Round 1: 42.9
Round 2: 43.3
Round 3: 42.1
Round 4: 42.8
Round 5: 40.7
Round 6: 43.3
Round 7: 43.0
Round 8: 45.3
Round 9: 43.2
Round 10: 44.7 

One half had much more wind than the other. 

1/26

 A. Deadlift, 5x5, rest 2 min

125#, 145#, 155# for the rest. 

+

18 min AMRAP:
12 Heiden's 
12 lemon squeezers

12 cal bike

Run 400 m

12 walking lunges (no weight)

12 alternating dumbbell snatch 15#

3 full rounds + 12 Heiden's + 12 lemon squeezers + 12 cal on assault bike 

Round 1: 5:30.7

Round 2: 5:21.1

Round 3: 5:23.6

+

Supine twist

Half pigeon

1/25

 Run 30 minutes easy. 

3.32 miles (9:02 miles)

1/24

A. Weighted dumbbell step ups, 12 total (alternating) x 3; rest 1 min

15# DBs.

A2. Lemon squeezers, 8-10 reps into 10-12 alternating bicycles x 3; rest 1 min. 

10 lemon squeezers, 12 bicycles for all. 

+

14 min AMRAP:

Row 40 cals 

80 jump rope singles

20 Russian KBS 45-50# 

400m run 

Didn't write it down. I think it was 1 full round and nearly a complete second round (short on the run). The first round was 7:20. 

+

Three way banded hamstring stretch

Seated legs extended forward fold stretch

1/23

 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 

1/21

 A. Standing dumbbell curl to press, 10 alternating reps x 3; rest 1:30
15#

B. Lat pull down, 10-12 reps x 3, rest 1:30
70# (12). 

+

4RFT:
20 sit ups
20 cal bikes
15 air squats 

Total time: 13:19.4

Round 1: 3:36.4

Round 2: 3:19.7

Round 3: 3:21.7

Round 4: 3:01.3

+

Samson stretch

Seated butterfly hip stretch

Thread the needle stretch 

1/19

A1. Bent over barbell rows, 8 reps x 4, rest 1 min. 

55# for all.

A2. Push ups, 6 reps x 4, rest 1:30 

First one was 3, 3. Rest were unbroken.

+

3RFT 

12 KBS 35#

18 sit ups

30 cal bike. 

Total time: 14:22.2

Round 1: 5:04.6

Round 2: 4:47.1

Round 3: 4:30.4

+

90/90 pec stretch

Thread the needle. 

1/16

8 x 400m, 2 min rest between reps (should be repeatable) 

Round 1: 1:45.5
Round 2: 1:42.1
Round 3: 1:43.8
Round 4: 1:42.6
Round 5: 1:40.2
Round 6: 1:43.3
Round 7: 1:43.3
Round 8: 1:43.5

1/15

A. Back rack reverse alternating lunges, 12 total (6 each side alt) x3; rest 1:30

Did this with 45# bar. 

B. Bent knee alt sit ups (14-18 reps)x4 sets; rest 1 min

Did this. 18 reps each time. 

+

20-15-10

Wall ball

Row for calories

Run 400 m after each set (3 total)

Total time: 13:07.1 

Round of 20: 4:56.4

Round of 15: 4:36.5

Round of 10: 3:342 

Used a 10# wall ball. 

+

Seated legs extended forward fold stretch

Seated butterfly hip stretch

Calf/achilles stretch

Did this. 

1/14

 A. Assisted pull ups, 4-5 reps x4 sets; rest 2 min

Did this. 

 B. Push ups, 6-8 reps x4; rest 1:30 (doesn't need to be unbroken)

Did this. Can't remember how broken up. Sorry. 

+

For time:

Row 1k

Run 1 mile

Row 1k

Total time: 17:58.0 

Row 1k: 4:46.5

Transition: 0:08.9

Run 1 mile: 8:06.2

Transition: 0:16.1

Row 1k: 4:40.2 

1/13

31 minutes easy running 

3.23 miles 

9:31 average pace/mile 

1/11

 A. Single sided dumbbell push press, 8-10 each side x3; rest 1:30 between sets (send video)

15# (10), 20# (8), 20# (8). 

 B. Plank, :30 sec x4; rest 1 min *weighted if possible

:30 for all 

+

5 Rounds for quality:

2 Strict chin ups

8 V ups

12 Cal bike

Did this. 

+

Thoracic opener

Couch stretch

Did this. 

1/10

 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. 

+

12 min AMRAP
60 jump rope singles
12 lemon squeezers
12 burpee box jumps 
6 deadlift 105# (subbed two 35# KBs)

4 full rounds + 60 jump rope singles 

Used a 16" box 

Round 1: 3:03.8

Round 2: 3:05.8

Round 3: 2:39.5

Round 4: 2:44.6

+

Supine twist

Half pigeon 

1/9

 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

1/6

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. 

+

1 min sit ups
rest :30 sec
2 min jump rope 
rest :30 sec
3 min bike 
rest 1 min
x 3 

Did this. 

+

Supine twist

Puppy dog stretch

1/2

 6 x 800m with a 2-3 min rest. 

Round 1: 3:46.0
Round 2: 3:48.5
Round 3: 3:47.5
Round 4: 3:51.8
Round 5: 3:54.6
Round 6: 3:57.2

Meh. Felt like they should have been a lot faster. Something to work on. 

1/1

 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.

+

4RFT:
6 hang power clean 65#
8 box jumps
24 cal bike 

Total time: 14:44.6

Round 1: 4:05.2

Round 2: 4:03.2

Round 3: 3:51.2

Round 3: 345.4 

+

Hamstring stretch. 

12/31

 28 min AMRAP:
    Run 800m (subbed with a 42 cal assault)
    12 lateral plate burpees (used a 25# plate)
    14 walking lunges (no weight)
    16 sit ups (feet butterfly)
    42 jump rope singles 

3 full rounds + 18 cal assault 

Round 1: 8:40.7

Round 2: 8:53.5

Round 3: 8:21.7 

+

Quad and hamstring stretch

Seated legs extended forward fold stretch

Three way banded hamstring stretch