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,