Wednesday, November 16

didnt do anything today due to the pt test Friday. My legs are pretty sore

Tuesday, November 15

A1. Incline Bench Press @ 20X2, 4 x 4-5, rest 60 sec

A2. Bent Over Barbell Row @ 10X1, 4 x 10 reps, rest 60 sec **yes control bar down

+

Run 800m @ 1.5 mile pace, rest 60 sec x 3

Rest 4 min

Run 200m/90 sec for 6 sets, goal is for each one to speed up

+

Run 5 min cool down

A1: 125#

A2: 85#

800m: worst lap was 4:41 best 800m was 4:19

200m: :48 was the best 200 after I got to the 3rd set I started breathing really heavy, and struggled to keep a fast pace.

Was off pace didn't sleep well and ,y heart rate shot up to 175 the first 800 then stayed around that till I got to the 200's then it went up to 195

Monday, November 14

Warm Up

3 sets

90 sec Double Unders

3 wall walks if you have space for it

10 Goblet Squats @ 3030 tempo (light weight

+

A. Hang Power Snatch + Hang Squat snatch + Snatch Balance, tough complex

+

3 sets @ high consistent effort, mix and match order each time

Row 350m

15 Wallball, 20#

5 Pull Ups

7 Burpee Box Jumps, 24”

10 GH Sit Ups

Rest 90 sec b/w sets

A: 105#'s

Seemed like I did better on the snatch squat from the high hang then I did taking it from the ground

Saturday, November 12

A1. Front Squats @ 3030, 3 x 12 reps, rest 30 sec

A2. FLR on Rings, 3 x 40 sec, rest as needed

+

10 min @ 70%

Run 200m

15 KB Swings

Rest 5 min

10 min @ 70%

Bike 60 sec

10 sec Ring Support Hold

10 sec Chin over Bar Hold

Rest 5 min

25 Double Unders

5 Toes to Bar

10 Push Ups

A1: 135 felt it a lot

A2: arms started to shake around 30 secs

Finished the rest had trouble holding the 10 seconds over the bar

Friday, November 11

Friday

A1. Half Kneeling Single Arm Landmine Press @ 20X2, 4 x 4-5, rest as needed b/w arms

A2. Supinated Grip Chin Up, 4 x 2-4 unbroken, rest 2 min

+

Bike 60 sec MAX EFFORT for Cals

Rest 2 min exactly

For time:

21-15-9

Wallballs

12-9-6

Burpee Box Jumps, 20”

As soon as you finish

Run 400m for time:

(3 separate scores- 1) Cals on bike 2) metcon 3) 400m run

A1: 50# on a 45# bar

A2: 4, 3, 2, 2,

Row: 19 calories seemed like a calorie every time I pulled on the rower

For time: 4:45

400m: 1:50

Monday, November 7th

Did this on Tuesday in Florida did have the wrights or the equipment.
Did a 2 miles jog, kept around a 9:30 mile pace, but I stopped every .25 and did 10 air squats and 10 push ups.

Did this on Monday. Didn't have time to do the program so I did the below. I also did this with a partner and used 135#
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 M

Our total time together was 17:25

Friday, November 4

Friday

A1. Half Kneeling Single Arm Landmine Press @ 20X2, 4 x 6-8, rest as needed b/w arms

A2. Supinated Grip Chin Up, 4 x 2-3 unbroken, rest 2 min

+

Bike 60 sec MAX EFFORT for Cals

Rest 2 min exactly

For time:

2 rounds

25 Wallball, 20#

15 Box Jumps, 20”

As soon as you finish

Run 400m for time:

(3 separate scores- 1) Cals on bike 2) 2 rounds for time 3) 400m run

A1: 45# plate on a 45# bar

A2: 3, 2, 2, 2 for 2 1/2 on sets 2 and 3

Didn't have a bike, so I rowed for 1 min.

on the rower screen said, time: 1:04, pace: 1:46/500m, 304 meters, 40 s/m

2 rounds: clock messed up I went straight through the 1st round didn't break anything up, second round broke up the wall balls and the kettle bells, it was close to 4 mins I was exhausted I powered through this and think it was lower than 4 mins

400m: 1:51

Wednesday, November 2

Wednesday Aerobic Warm Up + Cl&J + Row Intervals + Tester

3 rounds not for time:

Bike 2 min

25 sec Hollow Body

25 sec Arch Body

16 Alt Step Ups

+

A. Hang Clean + Front Squat + Split Jerk, tough complex

B. Overhead Walking Lunges, 4 x 16 steps, rest as needed

+

4 sets Row 1 min @ 2:03/500m, Rest 20 sec

Rest 3 min

1 x Row 4 min @ 2:06/500m

Rest 3 min

For time:

3 rounds for time:

25 KB Swings, 53#

12 Burpee Box Jumps, 24”

A: Workd up to 175

B: first round I did 65# including the bar, dropped to 55 legs were exhausted and hurting, traps and back still sore from Monday.

Complete all rows

3rds for time:

Legs and back were spent felt exhausted overall total time 11:17

Tuesday, November 1

Tuesday- UB CP + Run Intervals

A1. Incline Bench PRess @ 20X2, 4 x 8-10, rest 60 sec

A2. Bent Over Barbell Row, 4 x 8 reps, rest 60 sec

+

Run 400m every 2:30 for 4 sets

Rest 5 min

Run 200m every 75 sec for 8 sets

+

Run 5 min cool down

Still really sore from Monday.

A1: 125

A2: 105 (you want me to not drop the bar but hold it throughout the reps right)

Run:

400: 2:14 164

400: 2:02 173

400: 1:59 183

400: 2:00 188

Rest heart rate dropped to 120

200: 1:03 max heart rate 160

200: 1:02 max heart rate 170

200: :56 max heart rate 178

200: :58 max heart rate 184

200: 1:00 max heart rate 186

200: 1:02 max heart rate 184

200: :59 max heart rate 188

200: 1:00 max heart rate 189

Monday, October 31

power cleans, 5x4 @180 2 min rest between sets. Reset grip and stance after each rep. 

Metcon

3rds for time

10 power cleans @ 155

10 Burpees box jump overs, 24 inch box 

I did a total time of 6:52 but I did both box jumps and step overs. 

October 26

Did have enough time to do the programming due to work

Did a warm up and then did
400m fast run
2 min break
100m sprints x5 sets 1 min break between each set. Felt good but legs were sore today

October 25

Tuesday- UB CP + Run Intervals

A1. Incline Bench PRess @ 20X2, 4 x 8-10, rest 60 sec

A2. Bent Over Barbell Row, 4 x 8 reps, rest 60 sec

+

Run 400m every 2:30 for 4 sets

Rest 5 min

Run 200m every 75 sec for 8 sets

+

Run 5 min cool down

A1: 135
A2: 105
Runs were okay

Wednesday, October 12

First day back since friday some how I pulled a muscle in the front of my thigh right at the crease. Not sure if its the hip flexor or what but on a diagram it looks like either the pectineus muscle or the iliopseas muscle. Walked with a limp most of the week. Tried today's workout got to about half way through the rowing and it really started hurting. I stopped there since I have a class in the mountains next week and didn't want to take a chance on hurting it more.

3 rounds not for time:

Bike 2 min

10 Kip Swings on bar- focus on tight hollow and arch body positions and active shoulders

14 steps Walking Lunges

+

A. Hang Squat Clean & Split Jerk, build to a tough single in 12 min

B. Squat Clean & Split Jerk, 1/min for 8 min @ 75-90% **perfect technique

+

Row 3 min @ 2:05/500m

Rest 3 min

Row 2 min @ 2:05/500m

Rest 2 min

Row 1 min @ 2:02/500m

Rest 1 min

Row 1 min @ 2:02/500m

Rest 3 min

For time:

3 rounds

20 Double KB Front Squats, 35#/H

20 Burpees

Don't have a bike so I jogged a 400m

A: worked up to 185

B: used 155

Friday, October 7

Friday

A1. Half Kneeling Single Arm Landmine Press @ 20X2, 3 x 8-10, rest as needed b/w arms

A2. Supinated Grip Chin Up, 3 x 2-3 unbroken, rest 2 min

+

Run 400m MAX EFFORT

Rest 2 min exactly

4 rounds for time:

15 Wallball, 20#

12 Russian KB Swings, 53#

9 Burpees

A1: 45# bar and a 25# plate
A2: 3, 3, 2, 2 almost got 3 got to eye level
Run: 1:42
4rds: 8:23

Saturday, October 2

A1. Front Rack Step Up, 3 x 12/leg, rest as needed b/w legs

A2. Kipping Toes to Bar, 3 x 20 sec, rest as needed **focus on rhythm and stringing them together

+

10 min @ 70%

Row 250m

25 Wallball, 10# *yes 10#

5 Burpee Box Jumps, 20”

Rest 5 min

10 min @ 70%

Run 200m

20 KB Swings, 35#

5 Pull-Ups

Rest 5 min

3 x 10 Unbroken Double Unders

10 Shoulder to Overhead, 75#

15 Deadlifts, 75#

10 V-Ups

 

A1: used 100# just seems heavy, I'm not very fast at these. I will upload a video below so you can tell me if I'm doing these right. 20 inch box?

A2: working on pulling away/down on the bar. I'll up load a video below. the first couple is how I usually do them 1 at a time. towards the end you can see im trying to stay behind the bar and not under it and control the kip coming down more. Please let me know if this is right or wrong, stringing them together is new to me.

10 min: finished 2 rounds (legs felt heavy after the wall balls, could also be from the step ups)

10 min: almost finished 2 rounds

Not sure what to say about the Double Unders:  I would not move forward till I did 10 unbroken first round took me 4:08 to get 10. I got a lot of 8's, 9's 4's and 5's etc but kept on till I got 10. I did the last set of 10 unbroken in 7 secs very frustrating. probably could have shaved off 7 mins if I was able to do them unbroken the first time every time.  

 

the rest felt easy today seemed like I was working on controlling my breathing,

 

 

 

Friday, September 30

A1. Half Kneeling Single Arm Landmine Press @ 20X2, 3 x 8-10, rest as needed b/w arms

A2. Supinated Grip Chin Up, 3 x 2-3 unbroken, rest 2 min

+

Run 400m MAX EFFORT

Rest 2 min exactly

4 rounds for time:

15 Wallball, 20#

12 Russian KB Swings, 53#

9 Burpees

A1: did the first set with the 45# bar and a 25# plate, left arm was weaker than my right and it kept wanting to go out to the side. I used a 20# plate the next two sets.
A2: did 3 sets of 2 reps couldn't get the third one stuck about half way up. Out out of the hole quicker on all sets tho.
Run: 1:50 not a good run
4 rounds:
8:41 feet starting cramping afterwards

Before I did the above workout, I did the neighborhood Workout. I took a 25 minute break between WODs. I got a time of 12:24 in the below WOD.
Nx: Metcon (Time)

1000m Row

40 Thrusters 75#

30 Toes to Ehh

20 Box Jumps 24"

10 Pull-ups

Wednesday, September 28

3 rounds not for time:

Bike 2 min

10 Kip Swings on bar- focus on tight hollow and arch body positions and active shoulders

14 steps Walking Lunges

+

A. Squat Clean & Split Jerk, build to a tough single in 12 min

B. Squat Clean & Split Jerk, 1/min for 8 min @ 75-90% **perfect technique

+

Row 3 min @ 2:06/500m

Rest 3 min

Row 2 min @ 2:06/500m

Rest 2 min

Row 1 min @ 2:03/500m

Rest 1 min

Row 1 min @ 2:03/500m

Rest 3 min

For time:

3 rounds

25 Wallballs, 20#

20 Box Jumps, 20”

15 Power Snatch, 75#

3 rounds: didn't have a bike ran 200 instead, around 9 mins total
A: Workd up to 185
B: used 165
Rows were fine made the time felt out of breath but recovered quickly
3 rounds: might of went out to hard the 1st round. I didn't break anything up went straight through first round done around 3:35 legs were rough on the box jumps after the wall balls ended up with a total time of 12:16. Was really Breathing heavy at the end.

Tuesday, September 27

A1. Push Press @ 20X2, 3 x 8-10, rest 60 sec

A2. Rope Climb, 3 x 1 rep as high as possible, rest 60 sec

A3. Kipping Pull-Ups, 3 x 5-7 Unbroken, rest 60 sec

+

Run 200m every 75 sec for 8 sets

+

Run 5 min cool down

A1: used 135 think I went to heavy arms were dead

A2: rope was 12 feet. Got to about 10 feet high and got a rope burn on my leg lol

A3: got 7 the first set then 6 on the next 2 arms were hurting.

Run: towards the end it felt like I had no break, felt out of breath.

Monday, September 26

Warm Up

1 min Double Unders

3 Wall Walks

15 Wallballs, 20#

+

A. High Hang Squat Snatch, 1/60 sec for 10 min **focus on pulling under into full squat **Start @ 65% and build off feel w/ perfect technique

B. Snatch Balance, 1/60 sec for 10 min @ 80-100% of heaviest from A.

+

3 sets @ high consistent effort, mix and match order each time

Row 250m

15 Russian KB Swings, 70#

5 Pull-Ups

15 Thrusters, 45#

5 Toes to Bar

5 Burpee Box Jumps, 20”

Rest 90 sec b/w sets

On the warm up did 19 dubs in the 1 min

A: used 95#'s stopped there because it was a weight right where I started wanting to power snatch it and not drop under it.

B: used 85# lower back ached a little probably from not keeping my core tight.

On the 3 sets they felt okay took less than 5 mins the first around and little more than 5 mins the 3rd round

Wednesday, September 21

A. Front Rack Step Ups, 10RM/leg

B. Kipping Pull Ups, 3 x max unbroken, rest 2 min b/w sets

+

20 min EMOM

1st- 16 Wallball, 20#

2nd- 5 Toes to Bar + 12 sec Hang from Bar

3rd- 16 Russian KB Swings, 70#

4th- 6 Burpee Box Jumps, 24”

A: did 115 but it hurt legs were sore from yesterday's workout, what height do you want me to use on the box I used 20 inch.
B: 8, 10, 12 on the last set I had to regrip but didn't drop off the bar.

Had to leave for work didn't get to finish. The EMOM wasn't bad I was just sore