December 31, 2014

Wednesday
Run 25 min

It is FREEZING here. Holy hell. Mile one felt ok, COLD. My right hip started to hurt after 10 min in. Lots of stopping to stretch just to make it back home. Not very fun. I have only had hip pain like that once, a few years ago when I was training for a marathon and then developed IT Band issues. Weird. At least I did something though. The last three days were spent being lazy and eating desserts, so anything make me happy at this point. Looking forward to being back home and getting back in the groove.

December 27, 2014

Saturday

#4

20 burpees for time

90 sec rest

x7

18:45

December 26, 2014

Friday

#2

10 Rounds

35 sec Hollow Rock

35 sec Side Plank on hand per Hand

20 Double Unders

26:55

No issues except that DU are harder in a living room and my parents carpet smelled like dog pee

December 24, 2014

Wednesday
200 walking lunge w/kettlebell

240 w/8lb ball. Figured I would do some extra to make up for the less weight carried. Nice and slow. Sore the next day!

December 22, 2014

Monday
Crossfit Takeoff in Kingston, MA

A. Front squat 3x3
115, 125, 135

B. Partner WOD (not for time)
5 rounds for total reps
Bench press (135/95) - 65# - 16, 15, 10, 7, 7
pull ups - 10, 12, 8, 8, 9
partner score 250 points (65#, no bands)

Notes : Liked doing a longer warm up. I need to do that more! Front squats were good. The owner gave me some tips about trying to keep my toes only pointed slightly out. Because of my lack of hip flexibility, it is easier for me to turn my feet out to almost 45 degrees. I was going to try a set at 140#, but we were moving on. We were told to choose a bench press weight we could complete 15-20 reps of. Both had to be unbroken. Bench press was ok, haven't done those in the long time. Pulls ups were kipping, those were alright. My arms are TIRED!

December 19, 2014

Friday

#4

Same kind of "squat therapy" warm up as last week.

+

A. Hang Squat Clean. 1 every 30 secs x 10 mins "tough"

10@85# - 5@90# - 5@95#

B. 3 position Squat Snatch (Mid Thigh, Below Knee, "Hover").  1 rep every 90 secs x 10 sets

60# x2 - 65# x8

C. Back Squat @ 5050. 5x5. 2 min rest.

90, 95, 95, 100, 100#

Notes : Hips and shoulders were pretty stiff today. Even more than usual! Squat cleans were good. Last five at 95# were REALLY tough and not as pretty. My right shoulder was not hvaing fun during the snatches. Getting the weight up was fine, but bringing the bar down (especially between reps 2-3), hurt. I would have put 5# more on if it wasn't for the shouler pain. Squats were nice and tough. Worked on controlling these even more nice and slow.

December 18, 2014

Thursday

#3

10 rounds

50m Farmers Walk, heaviest DB or KB or "things" you have --- 45# DB each

5 strict pull up

5 strict hspu

30 sec hollow rock

28:31

Notes : Farmers walk was fine. Pull ups were the worst. I don't know when I got terrible at these. Used to better. These were 2+2+1. HSPS were unbroken and pretty. I like those. Hollow rock was better

December 16, 2014

Tuesday

#2

A. Clean Grip Deadlift @ 41x1. 4-5 reps. 2 min rest. x4 -- 135, 145, 155, 165#

B1. Snatch Grip RDL @ 5050. 4-6. 20 sec rest  -- 85#

B2. Shoulder Bridge Hamstring Curl @ 31x1ish. 8-10 reps. 20 sec rest

B3. Good Morning @ 30x0. 10-12 reps. 20 sec rest -- 75#

B4. Dumbbell Russian Step Up. 12-16 steps alternating legs (6-8 per leg). 2 min rest. x4  -- 15# each

Do your best with the tempos... 

And remember, for RDL and good mornings, just bend as far as you can WHILE maintaining good flat back.  Think...

butt back to the wall behind you, and chest out to the wall in front of you...

stay on heels... lifting toes may help with that.

Notes - Felt like I could not lift anything today! Took me forever to deal with the kids waking up early and setting up all the weights. Blah. First deadlifts were ok. Tempo was good. The snatch grips were blah. That slow tempo was tough, not as much weight there, but good form. Rest of the stuff was fine. 

December 15, 2014

Monday

#1

5 rounds NOT for time

12 "steps" Spiderman Crawl w/ Rotation (6 per side)

12 Side to Side Squats (6 per side)

12 Goblet Squats (moderate~hvy DB or KB)  - 35#

plus

Air Squat Hold. Accumulate 3 min -- (6 min)

plus

30 burpee pull up for time -- 5:05

Notes - My hips and thighs were pretty sore today from those slow back squats yesterday. I liked the first three exercises. Those air squat holds are the worst. In the middle of the second set of three minutes I thought, "there is no way I can do 9 more minutes of this!" I figured I was not reading the instructions corrrctly. Burpees went fairly quickly, thank goodness!

December 14, 2014

Sunday

#4

Warm up with any combination of #1 stuff...  Goblet Squats, Side to Side Squats, Air Squat with elbows pressing knees out over feet, anything to help keep your hips "open" at the bottom w/ weight on the outsides of your feet...  also try squatting with heels elevated (maybe on 5# plates) and see if it makes a big difference.

A. Hang Squat Snatch. 10 doubles. 60#+. rest as needed. -- 4@60#, 3@65#, 3@70#, 1@75#

B. 3-position Squat Clean. 1 "rep" every 90 secs x 10 sets.  -- 1@75#, 1@80#, 8@85#

C. Back Squat @ 5050. 6-8. 2 min rest. x5  -- 95#

B.. Deadlift bar... one clean from Mid Thigh, one from Below Knee, one "Hovering" above floor ...  focus on keeping bar close and good pulling mechanics

Notes : Warmed up hips for a while. Standing on 10# plates made a huge difference. Was able to get down super low and stay there. I was happy with the snatches today. Form was good and I felt strong on these. Even did an extra set at 75 which was still pretty. Squat cleans were tough, but just manageable. The last few sets were TOUGH. Back squats were not much fun, but I was able to get down a few inches lower than I might normally go. Those were slow and steady. 

December 11, 2014

Thursday

#3

60 min AMRAP (just move, don't "crush" yourself)

3 rounds

30 Wall Facing Shoulder Taps

30 sec L-Sit (as best you can... knees above hips, jutting hips forward-ish)

6 Strict Pull Up

...

3 rounds

6 Inchworm Push Ups (as stiff legged as poss)

12 Renegade Rows (6 per side) --- 15#

60 sec Front Rack Hold "heavy"  ---  105#

...

400m run --- 1x, 2x sub 15 burpees

3 rounds

Notes : NO energy today. Seriously brutal getting through this. I kept waiting for my adrenaline to kick it, but it did not happen. Shoulder taps and l-sits were ok. Pull ups were not great, only 2 at a time. Push ups were good, legs nice and stiff on those. Form was better on the rows. The rack hold was pretty tough. 30 sec at a time. I ran the 400 once and my right shin started hurting, so I subbed 15 burbees for the next two rounds. 

December 9, 2014

Tuesday

#2

A. Snatch Grip Deadlift. Build to a tough single (but control it down... 2-3 secs... thumbs should be ok for one rep ;) ) --- 125, 145, 155, 165, 170

B. Romanian Deadlift @ 33x1. 6-8. 2 min rest. x5  ---- 8@85, 95, 105 - 6@ 115# x2

+

3 rounds for time

25 KBS 35#

25 Box Jump 20" (step down)

9:19

Notes : Deadlifts felt better today. I was pushing it on the Romanian for sure. Felt a bit of back soreness on those. Any tips? Last two sets were super tough.  Box jumps were slow. My legs were burning the whole time. 

December 8, 2014

#1

4 rounds NOT for time

12 "steps" Spiderman Crawl w/ Rotation (6 per side)

12 Side to Side Squats (6 per side)

12 Goblet Squats (moderate~hvy DB or KB) --- 35#

+

4 rounds NOT for time

12 Single Arm OH Walking Lunge R (DB w/ palm facing inward)  -- 20#

24 Double Unders

12 Single Arm OH Walking Lunge L

24 Double Unders

+

Air Squat Hold w/ elbows pressing knees out. Accumulate 2 mins

Notes : those spiderman crawls are harder than they look! Can def feel my hip stretching and opening. Squats were tough, but fine. Did all these slow with good form. Walking lunges were fine as well. May be getting a little bit of a shin splint on right calf from du. Will have to watch that. Air squat hold are TOUGH

December 6, 2014

#4

A. Hang Squat Clean & Jerk.  15 Singles. Rest as needed between reps.

8@90#, 7@95#

B. Snatch Grip Deadlift @ 31x1. 2, 2, 1, 1. 2 min rest.

145, 150, 160, 165

C1. Bulgarian Ring Row. AMRAP unbroken (squeeze for 1 second at the top of every rep). 1 min rest. -- 7, 7, 7, 6

C2. Seated Arnold Press. 15-20. 1 min rest. x4 -- 10#

Notes - Part A started off slowly, as I got warmed up. I was skepitcal I would be able to get them all at 90#, but these felt better after a few. I did try 100# twice, with no luck. Pretty interesting that I have the strength to do these from the hang, but cannot lift more weight from the gound. #badform. I still hate the snatch grip deadlifts #mypoorthumbs, but my form seems to be better on these. I have really been focusing on using my hamstrings effectively. No issue with part C.

As you know I had (have) some serious issue with my squat depth. While it has gradually improved, I know there is still work to be done. I cannot sit down nearly low enough on deadlifts and other movements from the ground. I imagine getting down lower could allow me to engage my hamstings more effecively on deadlifts and perhaps improve the form of power cleans. Any ideas are welcome! 

December 5, 2014

#3

30 min AMRAP

30 Double Unders

30 Second Tucked/Bent Knee L-Sit

60m Front Rack Walk (90-100#) -- 90#

10 rounds + 30 du

Notes :  Been sick all week (again!) Just starting to get my voice back today after it had been gone for five days, yuck. Anyhow, my du were great today! I was able to get 30 in a row one time. Tucked sit was tough, 10 sec at a time for that really focusing on good form. Rack walk was ok. I tried 95 at first, but that felt so much heavier

December 2, 2014

Tuesday

#2

A1. OHS Hold 45#. Accumulate 45 secs at the bottom. - 25+20 sec

A2. Pull Up Hold on Rings. Accumulate 60 secs. x3 - 20+20+20 sec

B. Hang Squat Snatch (mid thigh) x 1 / Hang Squat Snatch (Below Knee) x 3 / Hover Snatch x 1 / OHS x3. 2 min rest. x5  -- 55, 55, 55, 60, 60

C. 1 1/4 Front Squat. 6, 6, 6, 3, 3, 3. 3 min rest between sets.

75, 85, 85, 95, 105, 105

Notes : OHS hold is tough! Pull up hold are getting stronger. I like the snatch clusters because they are helping with form. I can feel a difference already. The hardest was the last from the hover. Front squats were nice and tough!

December 1, 2014

Monday

#1

40 min AMRAP

3 rounds

40 Wall Facing Shoulder Taps

40 sec Hollow Rock

...

3 rounds

4 HSPU

4 Strict Toes to Bar

40 sec Side Arch Body Hold (per side)

36 min = 2 full rounds + 3 part 1

Notes : Feeling pretty crappy today (no sleep, sick again!) but decided to work through this slowly. After 36 min I was DONE. Shoulder taps were tough, but fine. Hollow rock was not happenig after 6 rounds, so I switched to hold/rock. Part two was fine. I thought maybe I was just v

November 30, 2014

#4 (3)

A. Squat Clean & Jerk Cluster. 1.1.1.1.1. rest 15 sec / rest 2 min. x5

65, 75, 80, 85, 85#

B. Snatch Grip Deadlift @ 31x1. 4, 4, 2, 2. 2 min rest.

120, 130, 145, 150

C. Bulgarian Ring Row. 40 reps. Nice and tight and pretty. Not for time.

Notes - We were feeling better, but now we have sore throats and I have lost my voice since yesterday. Not cool. Felt strong on the clean + jerk.  A little stiffness/pain in the shoulders. The deadlifts were not fun today. My thumbs did not like those. Ring rows were fine. 5 or 6 at a time. 

November 28, 2014

Friday

#1

25 min AMRAP

50 ft Stiff Legged Bear Crawl

50m Uneven Farmers Walk -- 53#, 44#

25 sec Side Arch Body Hold L

25 sec Side Arch Body Hold R

50m Uneven Farmers Walk (opposite)

25 sec Hollow Body Hold (Rock if Poss)

6 rounds

Notes : 

Was feeling worn out today, but I got through this alright. Everything was fine. Farmers walk was the hardest in the cold with grip tiring quickly. Good news is we ordered a space heater for the garage today! No rower for now (boooo)

November 27, 2014

Thursday (Gobble Gobble)
(workout 1 of 3 this week)

#2

A1. OHS Hold 35#. Accumulate 45 sec at the "bottom" of the OHS 

A2. Pull Up Hold on Rings. Accumulate 45 sec

A3. Double Unders. 45 reps. x3

B. Hang Squat Snatch (mid thigh) x 1 / Hang Squat Snatch (below knee) x 3 / Overhead Squat x 5. 2 min rest. x5  -- 35, 45, 55, 55, 55

C. 1 1/4 Front Squat. 6x6. 3 min rest between sets. -- 55, 65, 75, 85, 85, 85

Notes : Part A was fine, felt pretty strong. OHS hurt my hip flexors for sure. The snacthes were a lot on my stiff shoulders, but the form was much better starting from the hang. I didn't try to get a lot of weight on there, just focused on good form. It was much easier to pop off the hip during these opposed to starting from the ground. The 1 1/4 squats were tough for sure. My hip flexors were hurting. The first 2-3 sets were quick. Last 3 were slow and one at a time.

November 21, 2014

Friday
#4

A. Snatch Grip Deadlift @ 31x1. 5, 5, 3, 3.  2 min rest.  --115, 125, 140, 145#

B. Jumping Good Morning. 8-10. 2 min rest. x3 -- 55, 65, 75

C. Renegade Row. 40 reps. Nice and tight and pretty. Not for time. -- 15#

Notes : Deadlifts were tough due to extreme thumb pain, ouch! Good mornings were fine. Did the rows in sets of 10

November 20, 2014

Thursday

#3

35 min AMRAP

50m Front Rack Walk (80-95#) --- 90#

60 sec Handstand Hold (accumulation)

30 sec Pull Up Hold on Rings (accumulation)

6 Turkish Get Ups "tough" -- 25#

6 rounds

front rack walk... just walking... belly tight.

hs hold... facing wall... hands and nose as close to wall as poss... tops of feet on wall... quads and belly off wall

pull up hold... palms facing you... elbows down and tight... rings in tight as "low" and "into" you as poss

tgu... 3 per side

Notes - Workout was tough for sure. My shoulders are exhausted! No problems with the walk. Handstand holds were tough, but fine. I was doing 40 sec +  20 sec on those and smoking Carrick! Ring holds were strong at 15+15 sec. Turkish gets ups are not my favorite. Those were slow, but steady. 

November 18, 2014

Tuesday

#2

A1. Cuban Press.10 reps.  -- 5, 7, 10#

A2. Overhead Neutral Grip Dumbbell Hold. 45 second accumulation. -- 25, 30, 30 # each had

A3. FLR in Rings w/ external rotation. 1 min accumulation. X3

B. Power Clean & Jerk. 1, 1, 1, 1. Rest as needed. -- 85, 90, 95x3, 90, 90#

C. Front Rack Barbell Walking Lunge. 14 continuous steps. 2 min rest. X4 -- 60#

Notes : My shoulders are super sore from yesterday, not sure why. The db holds were tough, but I got the 45 sec unbroken. FLR felt stronger. Those were 20-30 sec at a time. The cleans were really ugly today. The jerk was strong, but I cannot clean more than 90# at this point due to crappy from. I know what the correct form should be, but my body will not do it. I am basically muscling the whole thing up. Ugh. The lunges were not much fun, but surely effective. 

November 17, 2014

Monday

#1

20 min AMRAP

20 Double Unders

20 Medicine Ball Russian Twists (12#)

20 Side to Side Squats

10 + 17du

Notes : the side the side squats felt akward at first, but were better after a bit. This wore me out!

November 15, 2014

Saturday

#4

A. Squat Snatch. Play with "moderate" weights.... see how they feel. -- 35, 45, 55, 60, 65, 70

B. OHS. 5, 5, 3, 3. 2 min rest. -- 85, 90, 95, 100, 105

+

21 min AMRAP

3 Squat Clean 80#

3 Strict Pull Up

3 Strict HSPU

3 Box Jump 24" --- 11 rounds

Notes - 

I skipped workout #3 (running) yesterday because my foot was feeling off after walking the kids to school. Hoping to knock that out Sunday am. My shoulders were feeling super stiff today. I am terrible at snatches, so those started out slow. Working with the 35# bar for a while, then built up slowly. Form was ok. OHS were on today!! Carrick was coaching me and that def helped. The squat cleans were tough. I did those 1 at a time with 5-10 sec between reps. Had to really focus on form because if my elbows weren't all the way up there was a lot of pressure on my shoulers. The rest of the circut was fairly fast and unbroken. 

November 12, 2014

Wednesday

#2

A1. YWT

A2. Trap 3 Raise. 10 reps per side.

A3. Powell Raise. 10 reps per side. x2-3 - 5#, 2 rounds

B. Overhead Barbell Hold. Jerk/Press grip 35-45#.  Hold locked out overhead for 2 minutes. -- 45#

C. Power Clean x 1 / Hang Power Clean x 2 / Push Jerk x 1. 2 min rest. x 4. -- 65, 75, 75, 80#

D. Front Rack Barbell Walking Lunge. 16 continuous steps. 2 min rest. x4 -- 55#

Notes : Upper body and abs are pretty sore from yesterday. Two rounds of "A" was fine. Barbell hold was TOUGH. Starting hurting at 30 sec, but I finished the 2 min. The cleans felt weak and still today. Still got through the movement and added a little weight. The lunges were def tough. I'm sure I'll feel those tomorrow.

November 11, 2014

Tuesday

#1

40 minute AMRAP

30 second 90-90 Hold (bent knees)

30 second elevated feet side plank on hand (30 per hand) (bench)

50m heavy farmers walk (45# db each)

20 wall facing shoulder taps

15 Double Unders

8+ hold, planks, walk

Notes : So this was pretty tough. Those 90-90 were the WORST. I could barely get 10 sec with bent knees. Those make me want to cry! Side planks and walk was good. 45# db was the heaviest we have two of, so I used those. Shoulder taps were tough, but fine. DU started strong and got worse as I tired. Glad that is over!

November 7, 2014

Friday

#4

A. Squat Clean. Build to a "tough" weight... and/or practice the movement.

55 x2, 65 x2, 75 x2, 80, 85, 90

B. OHS. 8-10. 2 min rest. x5

10@75, 80, 85 8@90#

+

3 rounds for time

30 wall balls

30 kbs 35#

8:57

Notes - Squat cleans felt alright. My right shoulder felt stiff, but didn't hurt during the excercises. Mostly felt like the right shoulder was just lagging behind the speed of the movement if that makes sence. I tired 95 several times with no luck. 90# is what I was at when I did these last (before the move). OHS were tougher today. 90# felt really tough. I can't snap 90 overhead the way I can 85#. The circuit was miserable for me! Made it through though. My quads were smoked right away. 

November 5, 2014

Wednesday

#3

20 min AMRAP

100m run

20 sec side plank on each hand

20 sec hollow rock (bent knee only if necessary)

100m run

5 Box Jump 20"

10 double unders

Notes : 5 rounds + run and side planks. Runs felt fine, no leg pain. Sometimes it comes later in the day though so we will see. Everything else was great. DU were easy for me, yay!

November 4, 2014

Tuesday

#2

A. Power Clean. 10 singles with 80-85#+. rest as needed. -- 85#

B. Front Squat @ 4040. 6-8 reps. 2 min rest. x4  -- 8@85#, 7@95#, 6@105# x2

C. 1-Leg DB/KB RDL @ 31x1. 8-10. 1 min between legs. x3  -- 10@15#, 8@20# x2

D. Burpee with 1 feet jump. AMRAP 45 sec. 45 sec rest. x5 -- 54

D: measure one foot above max reach and jump to that marker every rep.

Notes : No problem on the cleans. I was trying to focus on form, though I always struggle with good form on those. Front squats were nice and tough. After the first set my thighs were already feeling sore, so those were def working. The RDLs were smoother this week. Last week I was sore for at least 4 days after those in my hamstrings. Burpees were good, not much fun though ;)

November 3, 2014

Monday

#1

A1. YWT. -- 3 rounds each set

A2. Trap 3 Raise. 10 reps per side. - 5#

A3. Powell Raise. 10 reps per side. x3 - 5#

B1. Bent Over Barbell row @ 22x2 (underhand). 5-6. 1 min rest.

6@65, 65, 75  5@80 x2

B2. 1-Leg Push Up.  6-10 reps per side. 1 min rest. x5 - 6 reps

C. Pull Up Hold on Rings (underhand). Accumulate 2 mins. - 10-15 sec each

B2. extend one foot in the air.  switch legs as desired.

C. Hold top of a pull up with rings in as close as possible with palms facing you.

Notes - Part A is pretty routine now. My right shoulder felt stiff at first, but better as I got going. Barbell row was good. Added a little more weight today. Push ups were fine. Ring hold was challenging. Those were 10-15 sec at a time. 

October 31, 2014 (Halloween!)

Friday

#4

A. Back squat. 6, 4, 2. 2 min rest  -- 125, 140, 155

B. OHS. 10-12. 2 min rest. X4 -- 12@75#, 10@85, 85, 90#

C. Wall Balls 6 sets of 20 unbroken for time. -- 6:34

D. Side plank on 1 hand and 1 foot. Accumulate 2 min per side.

Notes : The back squats were feeling weak today. I think it takes me longer to build. After I was done, I remebered I didn't wear my weight belt. The belt make a big difference for me usuaully. Overhead squats felt good. It is cool to see how these are preogressing! Walls balls were not much fun. Dropped the ball (haha) a few times, but unbroken mostly. Side planks were 20 secs at a time. Hardest part is balancing on those. 

Also I think (hope) we should be good to put some running in next week.

October 30, 2014

Thursday

#3

A1. Xiaopeng Forward. 6-10 per arm. rest as needed

A2. Xiaopeng Backward. 6-10 per arm. rest as needed. x3   ---- 5#, 10 reps

B1. Weighted Pull Up. 3-4 reps. rest as needed.  -- 5#@2+2--7#@2+2--10#@1+1+1 (2x)

B2. HSPU. 6-8 reps. rest as needed. x4 -- 8 -- 6+2 -- 5+3 -- 5+2

C1. Archer Ring Row. 10 per side alternating. 1 min rest. 

C2. Walk out Push Up. 1->5. 1 min rest. X3

D. Cuban Press. 10-12. 2 min rest. x4 -- 5#, 10 reps

C2: https://www.youtube.com/watch?v=MfbJE_k9v6k ... . BUT... 1->5 means... walk out, do 1, walk back up, walk out, do 2 push ups, walk back up... walk out, do 3 push ups, walk back up.... up to 5.

Notes : My hamstrings and upper back were still super sore today even after a day of rest. Tuesday's exercises were def effective. XIA were good. Shoulders still a bit stiff, but that is the norm mostly! Pulls ups were tough today. Last week I felt a lot stronger. I did these underhand. HSPU were good. The ring rows were TOUGH. I could only do 4-6 at a time, so that took some time. The push ups were good, last set was perfectly exhausting. Cuban presses seem so easy, but they hurt!

OCtober 28, 2014

Tuesday

#2

A. Power Clean. Build to a heavy one... And/Or just practice the movement... See how it feels since it's been a while.  -- 1@90#

B. Front squat @3030. 12 reps. 2 min rest. X3 -- 75#

C. 1-leg DB/KB RDL @31x1. 10-12. 1 min between legs. X3 -- 12 @ 15# (each)

D. Russian KBS 53#. 15-20 unbroken. 45 sec rest. X5 - 20, 20, 18 x3

Notes - Tough today! I am still sore from Saturday too. Cleans were good. I worked with the bar for a bit, then built up from 55#. When I got to around 85#I started overthinking things. I got to 90# which was pretty good. I used to be stuck at 85# for like 6 months, then I got 95# 1x before we moved. Sqauts were ok. My hip flexors felt still and achy. 75# was plenty for those. The RDL feel awkward, but I kept at them. Should I be balancing on one leg the whole time, or touching down after each rep? KBS wore we out!

OCtober 27, 2014

Monday

#1

A. YWT. 5+ sets -- 6 sets

B. 1-arm DB/KB bench press. 4-6. 1 min between arms. X5 -- 6@20#, 25#-6, 5, 5, 5

C. Bent Over Barbell Row @22x2 (underhand grip). 6-8. 2 min rest. X5 -- *@55,65# - 6@75# x3

D. Hollow rock. Accumulate 3 min. -- legs straight 20-30 sec

E. Inverted Hang on rings. Accumulate 2 min. -- 30 sec x4

Notes : Those bench presses were tough. Just stabilizing and trying not to fall off the bench. Felt a little shouler ache, but tried to focus on using chest. Barbell rows seemed good. I should be feeling this in the middle of my back yes? Hollow rock was better than before. Kept legs straight. First minute was "funish" then not so much. 

OCtober 25, 2014

Saturday

#4

A. OHS. 50 reps with as much/little weight as you want, broken up however.

10@65#, 12@75#, 12@80#, 9@80#, 7@85#

B. Wall Balls. 25 reps for time. 60 sec rest. x 3-4 -- 0:50, 0:53, 0:53, 0:55

C. Tuck L-Sit. Accumulate 3 mins.

D. DB/KB Side Bend. 15-20. 1 min rest between sides. x3 per side -- 20# - 15 reps

B: If you are taking a lot of breaks by the 3rd set, just do 3.

D: https://www.youtube.com/watch?v=_bVcLMlYZM8

Notes : I started the OHS thinking I could do 65#, maybe 75# for that many reps, but I felt good, so I kept building. I ended up doing 5 sets. Next time I think I could do all with 80# with a few more breaks. Wall balls were really good. Felt faster than usual on those. L sit takes me a while with 10-15 sec sets, but I still feel like these are getting better. Form is better for sure. Side bends were good. Slow, controlled, could def feel those.

October 22, 2014

Wednesday

#3

A1. Xiaopeng Forward. 6-10 per arm. rest as needed -- 5#, 10 reps

A2. Xiaopeng Backward. 6-10 per arm. rest as needed. x3 -- 5#, 8 reps

B1. Strict Pull Up. 4-6 reps. rest as needed. -- 3+2

B2. HSPU. 4-6 reps. rest as needed. x4 -- 6

C1. Ring Row. 10-15 reps. rest as needed. -- 5+5

C2. Push Up. 10-15 reps. rest as needed. x3  -- 10+5(hands/elbows in for all of C)

D. Cuban Press. 12-15. 2 min rest. x3 -- 5#, 12 reps

A2: https://www.youtube.com/watch?v=WAKXwHoyHSM

B&C do not have to be unbroken.... but "perfect".  and just do less reps  if they are taking a long time.

Notes : Feeling much better today! xia was good. Def tough with 5# this time. Backward was harder than front. My left shoulder does pop on the front ones. Doesn't hurt, but hopefully that goes away. Pull ups were slow and strong. HSPU were really nice! I don't think I have done 6 unbroken before. Ring rows and push ups were getting painful, but still strong. Cuban press was TOUGH. My shoulders were done at this point.

OCtober 21, 2014

#2

A. Deadlift. Build to a 3 rep max.  --- 185# x3

B. Front Squat @ 3030. 75~95#. 10 reps. 2 min rest. x3 --- 85#

C. Shoulder Bridge Leg Curl. 50 good reps however. -- Sets of 10

Notes : Deadlifts were good. Started off slow and wasn't sure what would happen. Eventually got around where I wanted to be. Was really trying to focus on good form and not using my lower back. Front squats were good. Last half was TOUGH, but I kept the tempo. The leg curls were much better today. Besides the fact my hamstrings were burning and locking up in pain, I was able to do set of 10 with good form.

OCtober 20, 2014

#1

A. YWT Drill. 5+. rest as needed. -- 6

B. Trap 3 Raise. 10-12 per arm. 1 min rest between arms. x3 (try slightly heavier than last week)

10@ 5#, 7, 7

C. Powell Raise. 8-10 per arm. 1 min rest between arms. x3  (try slightly heavier than last week)

10@5, 5, 7

D. Single Arm Static Hang from Bar (or Ring). Accumulate 90 secs per arm.

10 sec at a time

+

10+ min walk/jog if you're feeling it.

30 min walk w/stroller

Notes : YWT was good. Have the hang of these now. B & C are TOUGH with more weight, but I increased a little. The arm hangs are challenging. Is is possible to not swing around at all when hanging? I feel like a monkey up there. 

October 19, 2014

#4

30-60 min

Shoulder Mobility and/or Walking

#5

100 Turkish Get Ups 25-35#

Notes :  I did some shoulder mobility on Saturday, but was most just busy scuffling the kids around. I thought the Turkish get ups would be no big deal, but I was pretty miserable right away with only 25#. My shoulders were hurting after 25 and seeing how I was in the worst mood ever, I decided to skip the rest. Instead I did yoga for a good hour with lots of shoulder opening stuff. I feel much better now! Might survive the night with these crazy kids without going crazy.

October 16, 2014

Thursday

#3

A. Xiaopeng Forward. 6-10 reps per side. x3+. rest as needed. -- 10 reps 2# weight

B1. Inverted Hang on Rings. Accumulate 45 seconds. -- 45 sec hold

B2. Feet Elevated Side Plank Rock. 16 per side. x4 -- tougher today!

+

3 rounds

50 Backwards Walking Lunges 

50m One-arm Farmers Walk L -- 53# kb

50m One-arm Farmers Walk R

Notes : No issues today since I was familiar with everything. Side planks were tougher at first. Maybe still sore from windmills

October 14, 2014

#2

A. Front Squat. 2, 2, 1, 1. 2 min rest.  -- 125, 135, 140, 150 (failed attempt)

B. Deadlift. 20, 20, 20. 4 min rest. -- 95, 105, 115

C. Hollow Body Hold/Rock. 3 min Accumulation -- 20 sec on/ 20 sec rest

Notes : Today was rough for me! I did not sleep at all and had zero energy and strength. I thought I should be able to get 145# x2 on the front squat easily (did that a few weeks ago), but it was not happening. How long do you typically spend building when trying to get max reps? I build for a good 10-15 min, but it was just not happening today. Were the deadlifts tough n go? That's what I did. Those felt better. Hopefully tonight the baby will sleep better and so will I.

October 13, 2014

Monday

#1

A. YWT Drill. 5+ sets. rest as needed

B. Trap 3 raise. 12-15 per arm. 1 min rest between arms. x3

C. Powell Raise. 10-12 per arm. 1 min rest between arms. x3

D. DB/KB Windmills. 15 per side. 1 min rest between sides. x3

+

"Long"-ish walk if you're feeling it

Notes - My upper back/shoulders are sore from the KBS yesterday. Today was good. I did 6 of the TWT drills. The raises were tougher than I remebered. I used 5# nice and slow/controlled. Used 15# for the windmills. Those are tough, but effective!

October 12, 2014

Sunday

#5

A. FLR on rings w/ palms forward. Accumulate 3 minutes.

+

40-30-20-10

Russian KBS 53#

No Push Up burpee

Notes : I skipped the #4 workout after all because I was still super sore from all those lunges! The FLR felt good. I was actually able to turn my palms out all the way. I held these for 15 sec on/15 sec off 4x for 3 sets. Circuit made me nice and worn out. Cold air hurts mt lungs and it is only October! My shoulder feels a little achy. I have been notcing that I sleep on the night side a lot which I'm sure doesn't help.

October 8, 2014

Wednesday

#3

A. Xiaopeng forward. 6-10 reps per side liiiiiight... can be smalllll plate too. x3... stay tight and extend hard.... skip if you're feeling pain.

B1. Inverted Hang on Rings.  Accumulate 30+ seconds.

(instead of being straight up and down, try tip forward slightly so you have to fight to hold that position.... vid attached of the bar version)

B2. Feet elevated side plank rock. 12 per side. x5

C. 200 Walking Lunges. Slow and steady.

+

15+ min shoulder mobility

Notes : For A I did 10 reps with a little 2 lbs weight. Why are these difficult?! My left side was much less flexible than my right. Ring hangs were good. Was able to do 30 sec all at once. I tipped forward for about 8 sec, then rested for 2 sec. Those plank things hurt, but at least they are not as boring as regular planks. The walking lunges were pretty brutal. I worked out this morning and my legs were sore before dinner! 

October 7, 2014

Tuesday

#2

A. Romanian Deadlift (any grip) @ 32x1. 3-5. 2 min rest. x6

5@85, 95, 105, 115# -- 4@125# -- 3@135#

B. Shoulder Bridge Leg Curls. AMRAP Unbroken. 45s rest. x7 (see if you can do one leg at a time... vid attached.) 5-6

+

15-20 min easy jog  (or less or walking if no good on the leg) - 15 min run w/2 kids in stroller

Notes : Deadlifts seem to be getting stronger. I can def feel these targeting my hamstrings more than traditional deadlifts both during and after the exercise . I like the Romanian deadlifts better  because I can focus more on form with less weight and not hurt my back in the process. The shoulder bridges are still really tough, but my form is a bit more slow and controlled. The hardest part for me is keeping my core engaged. I could do more, but not with good form. No leg pain on the run. This was up/down hills pushing two kids. I forgot how miserable pushing a stroller while running is!

October 6, 2014

#1

A. YWT drill. 5 sets. rest as needed.   

+

20 min AMRAP

5 Feet Elevated Ring Row

10 DB Russian Step Up (20#+ per hand)

20 sec Tuck L-Sit (accumulation)

10+11

+

15 min shoulder mobility

Notes - YWT were good. I could feel those doing something in my shoulders. I strangely liked the AMRAP. Ring rows were good, most unbroken sets. DB felt heavy on the step ups. L sit was tough, but I was not as frustrated as the past few weeks. Maybe not doing those at 6am is the way to go. The shoulder mobility felt great. Def need to continue with that. I need to add yoga again. I am going to aim for even 15-20 min a few times a week. 

October 5, 2014

Sunday

#5

A. OHS @ 22x1. 4-6. 2 min rest. x5

6@ 55, 65, 75  5@85, 90#

+

21-15-9

Thrusters 65# wall balls

Pull Ups (kipping deffffinitely "ok")

7:20

Notes:

Overhead squats were good, feeling stronger. I got a little more weight than last week. I will be happy when I can use 100# or more! Once again I am terrible at thrusters. I worked on having good form for a while, but I was still feeling pain on the side of my lower back. Wall balls and pull ups combined with the cold weather air hurting my lungs smoked me though :)

October 3, 2014

Friday

#4

A1. Ring Support with rings turned out as far as possible. Accumulate 30 sec. 30 sec rest.

A2. Hollow Body Hold. AMSAP (or keep going until 30 secs or more). 30 sec rest. -- 30 sec x5

A3. Arch Body Hold. AMSAP (or keep going until 45 secs or more). 30 sec rest. -- 90 sec x5

A4. Feet Elevated Side Plank Rock.10 per side. 30 sec rest.

A5. KBS 35#. 20 reps. 30 sec rest. x5

Notes : Turning out on the rings is just not happening for me. Body holds were good. Those are getting stronger. The plank rocks were good and tough. Used two 45 plates for those. Upper body is nice and sore from yesterday, so something was going right there. Is it weird that I am looking forward to OHS tomorrow?! Oh wait.... there are thrusters

October 2, 2014

Thursday

#3

A. Negative Front Lever on Rings. 15 super slow reps. Rest as needed between

B. Feet elevated ring rows. AMRAP unbroken. 90s rest. x5 -- 5, 6, 6, 5, 5

C1. Ring Push Ups w/ ext rotation. 10 reps. 60s rest. 

C2. "Strict Toes to Bar".  10 reps. 60s rest. x5

Notes :  So apparently A is TOUGH. These were no where near perfect, but as I figured out what to do I gained a little bit more control. Ring rows were fine. Thought I should have been able to do more, but the ones I did do were nice and pretty. Push ups were alright. Ext rotation was hard, but I got it for at least a few sec with each rep. I started toes to bar and though "wow I am doing so great at these!" Then I realized you said STRICT. Those are about 10x 100x as hard. I was basically just hanging there trying to move my legs up at all. Still there is some improvement over what was happening a few months ago.

September 30, 2014

Tuesday

#2

A. Snatch Grip Romanian Deadlift @ 32x1. 4-6. 2 min rest. x5

6@65, 75, 85#, 5@95#, 4@105#

B. Deadlift (touch n go). 10, 15, 20. 2 min rest.

145, 125, 105#

C. Shoulder Bridge Leg Curls. AMRAP Unbroken. 60s rest. x6 -- 5 x6 

B: Decrease load per set, no rest on the floor

Notes : My hands and thumbs were killing me on the Romanian deadlifts. Anyway to avoid this? I felt like all the weight was on my hook grip thumbs. Ouch! Otherwise those were good. The TNG DL were TOUGH. Maybe I started a bit heavy. They were not fast, but more slow and steady with no rest anywhere. I could not move after the last set, so I think I pushed myself on those pretty well :-) Leg curls are still not perfect, have to shuffle legs in a bit. Did I mention I have also been walking the kids to school. It is .75 miles each way. That's an extra 1.5 miles usually 6 or 7 times a week. Totally counts for something, right?!

September 29, 2014

Monday

#1

A. L-Sit. Accumulate 3 min w/ as pretty of form as possible.

+

20 min AMRAP

4 Strict HSPU

16 DB Russian Step Up --- 15# each hand

4 Strict Pull Up

16 DB Russian Step Up

(whatever weight you want, and adjust the height of the box/bench so that your knee is just above hip crease when your foot is on top.)

5 sets + 12 reps

Notes - L sits are not my favorite. Mine aren't really an "L", but no worse than last week. Those steps ups were def effective. Hopefully I can walk tomorrow! 

September 27, 2014

Saturday

#4

A. OHS. 6-8. 2 min rest. x4

8@ 55, 65, 75#  7@85#

B1. Zombie Squats. 15 reps. 1 min rest. -- 65#

B2. Russian KB Swing 53#. 15 reps. 1 min rest. x5

C1. Bent Knee Hollow Body Hold Rock. AMSAP. 30 sec rest. -- 20-25 sec

C2. Side Plank on Hand (feel elevated if poss). AMSAP. 30 sec rest. x3-5 --- 45 sec

(if you aren't able to hold c1 and c2 "very long" ... do it 5 times... if you CAN hold them "long" ... do 3)

Notes : OHS were good. First 3 sets were no problem. Last set the balance factor was tough, but these were slow and steady. Zombie squats were pretty strange. I felt like I should have been able to use more weight, but even the 65# was tough for 15 reps. The body rock was not happening. I could not seem to keep good ab/back position with everything tight and engaged while rocking at all. I did a hollow body hold with straight legs and arms above head instead. For the side planks I put my feet on a 45# plate. Just that little bit of elevation made these tougher by the last few sets. 

September 25, 2014

Thursday

#3

A1. Bulgarian Ring Row. Accumulate 40 reps.

A2. HSPU. Accumulate 30 reps. (back and forth until 40 rows and 30 hspu)

B1. Support on Rings w/ hands turned out/forward as faaaaarr as possible and elbows locked out. Accumulate 30 secs. 60 sec rest.

B2. Inverted Hang on Rings. (abs & quads fired up, toes pointed at ceiling.) AMSAP (accumulate at least 30sec in multiple sets if AMSAP is less than 30). 60 sec rest. x5 40 sec, 40, 30, 40, 40

C. DB/KB Windmills. 12 per side. 1 min rest between sides. x3 20# db, 15#kb x2

Notes : My shoulders are still super sore from Monday! Ring rows were fine. Did those in sets of 5. HPPS were sets of 3+2. Ring supports were not happening at all with hards turned out. I did those best I could. Inverted hangs are fine, except my hands are on fire! I could stay up there longer if my hands didn't want to fall off. Started the windmills with 20#. Right side was fine, but left was a bit off, so I went down to 15# kb for the next two sets. 

September 23, 2014

Tuesday

#2

A. Romanian Deadlift @ 41x1. 4-6. 90s rest. x5

6@75, 85 - 5@95, 105 - 4@115#

B. Jumping Good Morning. 6-8. 90s rest. x5 (don't jump if it bugs your leg)

10@55 - 8@65, 75# - 6@85, 95#

C. Shoulder Bridge Leg Curls. AMRAP Unbroken. 90s rest. x5

5, 5, 4, 4, 4

notes : Deadlifts were good. Can definitely feel those working. You were right about the jump on the good morning bothering my leg. Just a tad, but I skipped the jump anyways. Those leg curls were rough! The first set was fairly pretty. After that it was really tough to get my feet back in for the last few inches. I had to shuffle them in my the last set. Can feel those working already!

September 22, 2014

Monday
#1

#1

A. L-Sit. Accumulate 2 mins w/ as good of form as you can.  Knees can be bent if necessary, but try to keep pressing hips forward and avoiding butt jutting back and hunching over hands.... as best you can.

+

20 min AMRAP

5 Pull Up

10 Push Up

15 Squats

12+11

Notes : L sits were tough. Knees were bent and I could just get 10 sec on those at a time. Pushups were the toughest part of the circuit. After the first set my shoulders were smoked!

September 19, 2014

Friday

#4

A. Strict Pull Up w/ slow and controlled negative. Accumulate 25 reps.

B1. Inverted Hang on Rings. AMSAP (but accumulate 20+ secs.) 1 min rest. -- 25-30 sec

B2. Strict HSPU. 5 reps not for time to tough depth. 1 min rest. x5

C. DB/KB Windmills. 10 reps per side. 1 min rest between sides. x3  -- 15# kb

Notes : Everything was good today! I am feeling nice and sore from yesterday, so everything was effective. The rings were tough only because my hands were hurting. Could go up on the windmill weight next time, but was just getting used to them today.

September 18, 2014

Thursday

#3

A. Romanian Deadlift @ 41x1. 6-8 reps. 90s rest. x5 -- 8@65, 75# - 7@85# - 6@95, 105#

B1. Jumping Good Morning. 8-10. 30 sec rest. -- 8@55#

B2. Jump Switch Lunge with Max Height Jump. 20 reps. 60 sec rest. x5

C. Barbell Hip Thrust @ 20x1. 15-20. 60s rest. x5 - 15@85# x4

Notes - I was exhausted today! Was trying to push myself, but it was not my best day. Deadlifts were good. Should I be trying to stay on my heels during those and keeping the bar close to body or no? My legs were smoked after the lunges. Seriously I can barely walk already. The hip thrusters were the worst today. The 5th set was not happening. My shin is still bothering me. It impossible to avoid anything that causes aggravation (walking), but mostly just aching pain on/off opposed to more intense pain while running.

September 16, 2014

Tuesday

#2

25 min AMRAP

200m run

5 Burpees

10 Deck Squats - 20 air squats

20 Double Unders

8+run, burpees, squats, 4 du

Notes - Those deck squats were not happening. I did 1 round of those, but getting the momentum was really tough. The bigger problem was that my upper butt/lower back on the sides was(is) super tender from those windshield exercises. I figured out yesterday on the last set how to lie so I was not constantly rolling on those bones. Anyhow, I did 20 air squats instead. 

My lower leg has been aching a bit on/off for about 2 week. I am pretty sure running is what's making it worse :( I first noticed after the two 1 mile runs 2 weeks ago. The pain is on my right lower leg on the middle of the left side of my shin bone. It sorta radiates down. It hasn't really bothered me till after a run, but today it hurts while running. Not cool. No running for a bit? Any other ideas for that part on Saturday? Need to get a rower!

September 15, 2014

#1

A. Front Squat. 3 rep max -- 95, 105, 115, 125, 135#  2@145#

B1. Supine Windshield Wipers. 20 reps. 30 sec rest

B2. FLR on Rings w/ ext rot and hollow body. Accumulate 45 sec. 30sec rest. -- 25+20sec

B3. Side Arch Body Hold. AMSAP per side. 30 sec rest. -- 45sec x2, 1min x3

B4. Arch Body Hold. AMSAP. 30 sec rest. x5 -- 2 min

Notes - Happy with the squats today. A few months ago my 1 rep max was 135#, so something is working! Everything else was good. Seemed to take a while. Rings felt stronger in this position. I could focus on turning hand out the right way more. Two min in the body hold is a while!

September 13, 2014

Saturday

#5

A1. Barbell Hip Thrust. 12-15. (same rules and try for same weight or more as last week). 1 min rest. 

15@75, 85# - 14@95# - 12@105#

A2. Good Morning. 10-12. 1 min rest. x4

12@55, 65# - 10@ 75, 80#

+

5 rounds

50m One arm Farmer Walk Heavy (50m per arm) - 53#

10 DB rows in plank. (tough enough weight, nothing crazy, 5 per arm) - 20#

60 sec hollow body hold (accumulate 60 sec)

30 sec side plank on hand.... (30 sec per hand)

22:15

Notes : Last two sets of A were painful. I can already feel the soreness setting in. The circuit felt slow even though I was trying to move. Also had a baby climbing on me and following me down the sidewalk. the hollow body hold was the hardest. Bent knees on the last 3 sets. I could do more weight for the DB next time.

September 12, 2014

Friday

#4

A. Overhead Squat. 12-15 reps. 2 min rest. x3 (nothing crazy... just see how the movement feels)

15@ 45, 55#  -- 12@ 65#

B. Jumping Back Squat. 8-10. 2 min rest. x4

10@85, 85, 90# -- 8@100#

+

15 min AMRAP

200m run

10 Wall Ball

10 DB Power Snatch 20-30# (alternating arms... 5 per arm)

6 rounds + run (25#)

Notes : 

I'm liking those overhead squats. The first two sets were pretty easy, last was tougher, but I could go up 10# next time. Maybe we can do more of these with less reps? For the jumping back squats I am confused about the correct tempo. I have watched a bunch of videos and they all seem to differ. Last week I did them very fast, no break, jumping nice and high. This time I did 2-3 in row, but not jumping as high of course because of the extra weight. Last set was 1 at a time, jumping from the bottom up. Is that correct? Amrap was good. Those walls felt like a vacation after the jumping squats. 

September 10, 2014

Wednesday

#3

A1. Strict Pull Up w/ slow and controlled negative. accumulate 4 reps not for time. rest as needed.

A2. Wall Facing Shoulder Taps. AMRAP unbroken. rest as needed. x5 - 40x4, 46

B1. Archer Ring Row. Accumulate 8 per side not for time. rest as needed.

B2. Ring V outs. Accumulate 8 reps not for time. Try to hold each rep for 5 secs. rest as needed. x5

Notes - 

Pulls ups and shoulder taps were good. Nice and strong. Work on the rings was tougher for sure. The ring rows were ok, but I could only complete 4-6 at a time. The ring V outs were impossible to hold for 5 sec, so I focused on a slow and controlled fall and rise. I was wondering where my abs were on those!

September 9, 2014

Tuesday

#2

500 Double Unders for time

+

10-20 min easy jog/walk if you want

25:58

Notes :  took longer than I would have liked to get in the rhythm. Doing these in the rain was fun. Skipped the run since I was already soaked enough

September 8, 2014

#1

A. Front Squat @ 22x0. 3-4 reps. 2 min rest. x6

4@ 75, 85, 95# -- 3@110, 120, 125#

B1. Jump Switch Lunges. AMRAP in 30 secs with max height each jump. 30 sec rest.

22, 21, 21, 20, 19, 20

B2. FLR on rings w/ ext rotation. Accumulate 30 seconds. 30 sec rest. x6

30 sec holds

Notes : Lunges were good, last two sets were TOUGH. Last set was slower getting back up, but I did the 2 sec down and 2 hold. Lunges were good until the 4th set when my legs gave out and my quads were jello. Definitely effective. I was able to hold on the rings for all 30 sec, just barely. My hamstrings are still ridiculously sore from Saturday which makes me happy that I was doing stuff right even if the deadlifts were weak. 

September 6, 2014

Saturday

A. Deadlift. 2-3. 2 min rest. x6

155, 165, 175, 185, - , -

B1. Single Arm Dumbbell Row (Elbow at side). 4-6 per arm. 1 min rest.

6@25, 30  5@35, 35 # 4@40#

B2. HSPU. Accumulate 6 reps. (as deep as you can go). x5. 1 min rest.

2+2+1+1 (10# plates), 4+2 x5

C1. Barbell hip thrust. 10-12, hold at top of each rep for a sec, slow on the way down. 1 min rest.

12@75, 85#  10@100#

C2. Good morning. 8-10. 1 min rest. X3

10@ 55, 65# 8@75#

Notes : My deadlifts were crap today. At first I was thinking 195 should be easy and I could hit 205 for 2 reps. When I got to 195 it was not happening. Tried 190 a few times. Nope. Then 185 again. Would not move, so I moved on. DB rows were good. Have this down after last week. Last set was TOUGH. HSPU were tough today with the plates. Not really happening, so I did without and made them nice and pretty. Hip thrusts and good mornings were good. I tried to push myself harder on those since the deadlifts were lacking. 

September 5, 2014

Friday

#4

A. Jumping Back Squat. 10-12. 2 min rest x 4.  light and fast and unbroken.

45, 55, 55, 65#

B. Box Jump. 5 reps to something "tough" for you.  Not for time... 5 good reps with each one fast & "explosive".  rest as needed. x5

24, 26, 27.5, 26, 26"

+

5 rounds

10 wall ball

10 burpee

6:50

Notes :

Jumping squats were challenging, but effective. Will skip 45 for sure next time and more on up. Box jumps have improved in the last few months. See how I did 27.5 and then went back down? Well I was feeling really good and those 27.5" seemed easy, but then I stumbled on the last one and lost my nerve. Then anything made me nervous. Maybe someday I will get to 30. I am only 61" tall, so there' that. Circuit was painful, but not too long. My legs were BURNING.

September 3, 2014

#3

A. Strict Pull Up w/ slow and controlled negative. Accumulate 10-20 reps. -- 15 reps

B. Wall Facing Shoulder Taps. AMRAP unbroken (if you come down before 20, kick back up until you get 20.) 2 min rest. x5 -- 30, 30, 34, 40, 30 reps 

C. Bulgarian Ring Rows. Accumulate 40 reps. -- 40

D. Archer Push Up on rings. Accumulate 20-30 per side. - 3x10 sec, hold at top

Notes : Was having one of those morning when I was questioning if I should just give up working out forever and be cool with laying around watching movies and eating crap. Blah. Slowly made my way through. Pull ups were fine. Did those 1 at a time. The shoulder taps were good. Felt pretty strong on those. The ring rows took a while because I like to do 3 or 4 and then lay on the floor after each set and think about giving up and taking a nap, hahah. I tried the archer push ups in the warm up and could sort of get a few of the arm out to one side in the bottom position. By the time I got to those after the other three exercises I was shaking just in the up hold position. 

September 2, 2014

#2

1 mile run  

-1 min rest-

10 min Max double unders

-1 min rest-

1 mile run

8:29 - 211 - 8:32

Notes : Good day! I remember when I could only maybe get 150 du in 10 min and that was without running on a mile on either side. 

September 1, 2014

Monday

#1

A. Front Squat @ 22x0. 4-6 reps. 2 min rest. x5

6@ 75, 85, 95# -- 5@ 105 -- 4@ 115#

B. BB Front and Back Lunge. 10 per side alternating legs. rest as needed. x5 --- 45#

C. FLR on rings with external rotation. Accumulate 2 mins.

Notes : Front squats were tough, but good. My cadence improved since last week. Glad to up my weight a bit from last week too. Those lunges were freaking terrible! Seriously, that's the closest I have come to barfing int he gym in a long time. SLOWLY I finished. They were all good and clean though. Ring work was good. Was able to hold for 15-20 sec.

August 30, 2014

Saturday

#5

A. Deadlift. 3-4. 2 min rest. x6

4@ 145, 155, 165, 175# -- 3@ 185, 195#

B1. Single Arm Dumbbell Row (Elbow at side). 6-8 per arm. 1 min rest.

8@20, 20, 25# -- 7@30 -- 6@35#

B2. HSPU. Accumulate 5 reps. (if you can add 10# plates to the either side of the abmat, do it...). x5. 1 min rest.

10# plates

C1. Side Planks (on Hand). AMSAP. 1 min rest.  -- 60 sec

C2. Seated Medicine Ball Russian Twist. 20 reps. 1 min rest. x5 -- 12# med ball

Notes : Deadlifts fet good today. Last set was TOUGH, but I was glad I finally got 3@ 195.  For the DB rows, I will skip 20# next time and start at 25. Harder on left side. Tried a few HSPU on 25# plates, but then decided 10# was a better transition with prettier push ups. Side planks and were fine. I did 6 sets of those, 3 on each side. Med ball was good.

August 29, 2014

Friday

#4

A. Back Squat. 3 fast reps on the minute for 10 minutes.  "Moderate" weight.  Use something that allows you to finish 3 reps in 5ish seconds 

105#

+

20 min AMRAP

5 Burpee Pull Up

20 Jump Switch Lunges (every jump is 1)

20 Double Unders

6 rounds + 5 burpee

Notes : Squats fet good. Got three right at 5 sec. The amrap was tough. Burpee/pull ups were fine. Those jump lunges are pretty terrible. My legs were dead on set 1. The du were pretty bad today. Slow, but finally complete!

August 27, 2014

Wednesday

#3

A. Ring Support Hold.  Turn palms forward as far as possible with locked out elbows.  Accumulate 120 seconds in this position.

B. Bulgarian Ring Rows. Accumulate 30 reps.

C. Handstand Hold Facing Wall. AMSAP. 2 min rest. x5

D. Dead Hang to Inverted to Skin the Cat to Inverted to Dead Hang as slow as possible.  30 reps as best you can and as controlled as possible.

Notes : A. was tough. I could almost turns my palms forward for a few seconds, but mostly they were at an angle. The ring rows were good, hard though. I did those in sets of 3. Handstand hold was fun, but whoa head rush. I found one exercise I could do better than Carrick! (that day anyhow). Held for 40, 60, 45, 45, 30 sec. Did not get to part D. Was a bit dizzy after all that headstand time. Now sore this morning, so I am going to chill

August 26, 2014

Tuesday

#2

10 rounds for time

200m run

10 Russian KBS 53# 

10 Box Jump Over 20" (feet land on top of box... don't have to "clear" box)

27:14

Notes : This seemed to go so slowly. Felt exhausted the whole time. But I finally finished. No issues except sore legs from yesterday

August 25, 2014

Monday

#1

A. Front Squat @ 22x0.  6-8 reps. 2 min rest. x4 -- 75, 85, 95, 100#

B. BB Russian Step Up. 45-55#. 20 alternating steps. 90s rest. x5 -- 45#

C. Turkish Get Up. 20 "tough" reps... alternating arms... not for time. -- 20#

Notes : Those step ups were hard! It took me a good 80 sec to knock those out each set. Wanted to go down on the weight so badly. I am already sore! I was dead after the step ups. The turkish gets ups were SLOW. I thought about pausing for breakfast after the first 10, but decided to keep on.

August 15, 2014

Friday

#4

A1. Deadlift. 4-6. 2 min rest.

6@ 125, 155# - 4@175, 185# - 2@195

A2. DB Bench Press. 6-8. 2 min rest. x4

8@20, 25# - 7@30# - 4@35#

B. Handstand Push Ups. 7 sets of 3 unbroken. rest as needed. 

(as deep as you can... if 3 isn't happening... do 10 sets of 2)

+

45s max KBS 35#

15s rest

45s max Double Unders

15s rest

x5

KBS - 24, 23, 23, 18, 20

DU  - 24, 20, 30, 22, 22

Notes:

Deadlifts were good. I tried to go for an extra set, but only got 2 of the 4. Still I am getting better! In April my max for 1 rep was 185#. The last set of the bench press was not happening after 4 reps. The handstand push ups were sorta easy :) Those were all quick and pretty with a nice head slam into the mat. Maaaybe I could try sets of 4 next time. The last part was exhausting! KBS felt easy with 35#, but I started having some left shoulder pain by the 3rd set. I think I may have strained it earlier this week. Double unders were the best yet. Even got some sets of 10s. Do you remember just 3 months ago when I couldn't even get 2 together?! Good week. I like working out. 

August 13, 2014

Wednesday

#3

400m run @ "high" effort

2 min rest

x8

(rest 5 min between 4 and 5)

1:24, 1:21, 1:21, 1:22

1:24, 1:23, 1:21, 1:23

Notes :

Tough, but at least it was lots of little short runs

August 12, 2014

Tuesday

#2

Hollow Body Hold. AMSAP. 30s rest -- 20-30 sec

Arch Body Hold. AMSAP. 30s rest -- 70-80 sec

x10

+

50m Farmers Walk R / Waiters Walk L

rest as needed

50m Farmers Walk L / Waiters Walk R

rest as needed 

x5 -- 53# kb + 25# db

Notes : My abs are still pretty sore from Sat, so the first hold was tough, but I held longer on the second. The walks were TOUGH. I'm pretty sure my neighbors think I am crazy from walking up and down the sidewalk with those weights

August 11, 2014

Monday

#1

A1. Back Squat. 6-8. 2 min rest.

8@115, 125, 135.  6@145

A2. Weighted Pull Up Cluster. 1.1.1. rest 20s / rest 2 min. x4

overhand 5#, 7.5  underhand 10, 12.5#

+

20 min AMRAP

20 Walking Lunges

200m run (minus distance covered by walking lunges)

5 [Wo]man makers 15-20# DB

(push up, row, push up, row other hand, front squat, overhead)

5 rounds + lunges/run w/15#db

Notes: I was pretty happy with the squats today. I was hoping to maybe get to 140, so I was really happy with 145#! In April I did 5@130 and in June it was 6@135, so 6@145 makes me happy :-) Pull ups are pretty much no fun lately. I was feeling like I should have been able to put more weight on and then I remembered I have "put on" about 4-5# since the move, so there you go. Lots of summer fun traveling and eating. We are getting back on track after our trip. AMRAP was tough. I did the first set with 20# db and that was no good, so I went down to 15#. Those manmakers were SLOW. My shoulders are on fire!

August 9, 2014

Saturday

#4

20 min AMRAP"

5 Ring Rows (stay rigid and get rings into armpits)

10 Weighted Hanging Knee Raise (no rock no swing)

15 Sit Ups

10 rounds w/5# knee raise

Notes : Sooo I m feeling pretty crappy from dealing with a sick baby and no sleep for two days. This seemed simple, but was pretty painful. Not feeling it today! Did the first few sets of ring rows with feet on bench, then switched to two 45# plates stacked. Those were the "easy" part. My abs were hurting after the first round. I think I was worrying too much about the "no rock, no swing". I did these super slow. The last set I got a good groove and knocked the 10 out quickly. Annnd I just googled "how to avoid butt chafing during sit ups" so there's that.

August 7, 2014

Thursday

#5

A. Shoulder Press. 10, 4, 7, 1. 2 min rest.

7@55, 10@50, 4@55, 7@50, 1@60

+

21-18-15-12-9-6-3

DB Hang Squat Clean (20# per hand)

Bench Dips

Notes :  Legs were way too sore to complete this workout yesterday! Shoulder press was nice and tough. You can see I did an extra set of 7 first. That should have been my set of 10, but could not get the last three. I used the 20# for the squat cleans . If I wasn't so sore still, I could maybe have done 25# on those. Bench dips hurt my left shoulder a bit.

August 5, 2014

Tuesday

#4

50 min AMRAP

(All at "easy"/"conversational"-ish pace)

400m run

...

3 rounds

30s side plank L

30s side plank R

30s FLR on rings

...

2 rounds

30s single unders

30s double unders

...

3 rounds

10 KBS eye level 53#

10 sit ups

3 rounds + run& 1/2 planks/rings

Notes:

Those ring holds are tough. Everything was good though. Pretty exhausted by the end

August 4, 2014

Monday

#3

Front Squat. 10x10. 3 min rest.

75, 85, 95 x2, 100 x2, 105 x2, 110, 115#

Notes : Glad to finally be feeling better! By the time I got to 105 these were really tough. Was seriously doubting going for 115, but I JUST eeked those out. 

July 31, 2014bu

Thursday

#2

5 rounds for time

400m Run

15 No Push Up Burpee Over Bench -- 18:58

Notes : I had to take two days off after being sick since Monday. Felt better today, but still took it easy. Slow and steady. No issues besides feeling exhausted!

July 28, 2014

Monday

#1

A. Clean Grip Deadlift. 6, 4, 2, 6, 4, 2.  2 min rest.

145, 175, 190, 155, 180, --- (3 tries at 200#)

B1. Weighted Neutral Grip Pull Up (on rings). 2-3. 30s rest. -- 5, 5, 7.5# x4

B2. Neutral Grip Dumbbell Push Press. 6-9. rest as needed. x6 -- 9@20# x2, 6@25# x4

C1. Hollow Body Hold. AMSAP. 30s rest. -- 30+ sec

C2. Arch Body Hold. AMSAP. 30s rest. x8 -- 1 min +

Notes:

I thought the DL started off well, but I may have jumped too quickly. A lot of times I need to build my confidence with the weight. I think REALLY wanted to get 200# today. The sets of four were ridiculous. The last set of 2@200# should not have a problem, but I could not even move that bar. Got a few videos of me cursing though. I was pretty tired after those DL. The rest of the exercises were fine. For the DB push press I should have been dipping and driving up for these yes? I realized that AFTER. I did a strict press. 

July 25, 2014

Saturday - #5

4 rounds for time

400m run

50 air squats

11:34

Short and fast. Felt good!

July 24, 2014

Friday

#4

40 min EMOM

min 1- 10 DB Snatch alternating arms (5 per arm) - 25#

min 2- 5 Weighted Hanging Knee Raise - 5#

min 3- 10 Burpees

min 4- 5 Weighted Hanging Knee Raise

Notes - DB snatches felt good. Shoulders a little still as usual. I tried 15and 10# for the knee raises, but that wasn't happening. 5# felt kinda weak, but there were a lot of them at least. Long and tiring! Knees feel fine for regular workout tomorrow. 

July 23, 2014

Wednesday

#3

A. DB Rear Foot Elevated Split Squat @ 42x1. 4-6. 90s rest between legs. x5 per leg.

10, 15, 15, 20, 20#

B. Front Squat. 9 x 9. 2 min rest. 

75, 85, 90, 90, 100, 105, 105, 110, 115 #

Notes : Holy hell, those squats were tough today! So the split squats still feel really weird on the right. I have to work so hard to balance and I don't feel like I can target the right areas like I can on the left. I tried all sorts of repositioning on those. I don't know. Front squats were ridiculous today. I was sort of over them by the 6th or 7th set, but I am more stubborn than I was tired. Really wanted to hit 115# on those today. I could not move after the last set, but I did it! I think I need to order those knee supports soon. 

July 22, 2014

#2

30 min AMRAP

25s Handstand Hold

20 Double Unders

15 Russian KB swing 53# (eye level)

10 Jump over box (or bench... 2 foot leap / land)

8 rounds + 53

This wore me out! Handstands were fine besides the blood rushing to my head. Du have improved some. KBS were tough as my shoulders were sore. I used the bench for the jump overs and those were solid.

July 21, 2014

#1

A1. Clean Grip Deadlift @ 4040. 2-3. 1 min rest.

3@105, 125, 135, 150, 160# 2@170#

A2. Push Up @ 1010. AMRAP. 1 min rest. x6

12, 12, 10, 8, 9, 8

B1. Ring Dip Negative. 3-5 (same as last week). rest as needed.

B2. Pull Ups. 4+. rest as needed. x6

2 overhand + 2 underhand x6

C1. Hollow Body Hold. AMSAP. 30s rest.

C2. Arch Body Hold. AMSAP. 30s rest. x6

25s hollow, 1 min arch

Notes : 

Good overall. Last deadlift set  was TOUGH. I think my thumbs hurt the most now that I am actually using hook grip properly. Push ups seemed a bit stronger this week. Pull ups were my least favorite again, but I forced myself to do more overhand this time. Hollow body hold was really tough for me with such a wear core. Could not put my hand over head here. Only 25s for these. I like the arch hold much better.

July 20, 2014

#5

20 min AMRAP

2 HSPU

4 Back Squat 125#

6 Ring Row 

12 rounds + HSPU+squats

Notes : HSPU were the "easy" part. Back squats felt pretty heavy and were making me nervous at first. After a few sets of warming up the squats felt better though still tough. All nice and pretty! Ring rows were the hardest part. After the first two sets I did the first three with feet elevated and the next three with feet on the ground. 

July 18, 2014

Friday

#4

18 min EMOM

odd min- 3 Power Clean (6 Deadlift slightly tougher than last week if PC hurting shoulder)

even min- 9 Burpee

+

18 min EMOM

odd min- 6 Kipping Pull Up (or 20-30 secs practice if struggling with kip)

even min- 12 Sit Ups

Notes :  Cleans felt fine. I only used 75# because I haven't done any since we left NC and I was feeling nervous. Shoulder was a tad achy at first, but felt better after a few rounds. Kipping was pretty good. Wasn't able to get all six back to back, but I stayed on the bar and they were still pretty quick.

July 16, 2014

Wednesday

#3

A. DB Rear Foot Elevated Split Squat @ 42x1. 5-7. 90s rest between legs. x5 per leg

10#, 15, 15, 20, 20

B. Front Squat. 8 reps. 2 min rest. x8

75#, 85, 90, 95, 100, 100, 105, 110

Notes:

The split squats are getting a little better. Still feel super awkward on right side. Not sure if it is a balance issue or maybe lack of ankle flexibility. Left side feels much better. That was a lot os squats today! They felt good though. Last few sets were pretty tough. I MAYBE could get an extra 5# next time.

July 15, 2014

Tuesday

A1. Clean Grip DL @ 3030. 2-3. 1 min rest.

3@115, 130, 140, 150# - 2@160, 165#

A2. Ring Dip Negative. 3-5 reps 1 min rest. x6 (as slow and controlled as possible... rest 10-15 secs between reps)* - 4 x6

B1. Push Up @ 1010. AMRAP. 45s rest  -- 12, 9, 10, 7, 8

B2. Pull Up. 4+.  45s rest. (this is basically "AMRAP Unbroken", but get at least 4 every time if you do have to break before 4) x5 

3+1 (overhand), rest all underhand, 4x2, 3+1 x2

C. KBS. 50 for time 53# --- 4:17

Notes : 

Deadlifts seem to be improving every week. Or perhaps I am also slowly building up my confidence each week and pushing myself to do more at the same time. Ring dip neg were tough, but I could do them. Need to work on more control and slowing them down. The push ups are just smoking me lately! I did have good form for all those at least. I hate pull ups now. Maybe because I am so tired by that point? KBS were tough. I broke them up to 6 rounds I think. Did 12 unbroken for the first. Having a mirror in our garage really helps me on these because I can see when my form is lacking, hips aren't popping, etc. 

July 14, 2014

30 min AMRAP

5 HSPU

10 Strict Toes to Bar (or knee raise as high as poss)

25 Double Unders

50m Waiter Walk L

50m Waiter Walk R (25-35#)

7 rounds + push ups

Notes : 

was able to get, but the first set of HSPU unbroken. Toes to bar was not happening, so I did strict knees to shoulders. DU were really slowing me down today. I could not get in a good rhythm the whole time. Used 25# for the walks. Those put some pressure on my shoulders, but felt fine.

July 13, 2014

Sunday
Wokrout #4

16 min EMOM

odd min- 8 TnG Deadlift (nothing too crazy, fast-ish and unbroken) -- 115#

even min- 8 Burpee

+

16 min EMOM

odd min- 8 KBS 53# (overhead if you can, if not, just eye level)

even min- 8 Box Jump (20-24")  -- 20"

Notes : Didn't get the 5th workout in this week due to our trip. You can add that to next week if it works. Deadlifts were good. I added the extra 10# last minute and they were fine. Last two sets were slower. I FINALLY got 53# KBS!!! They were really tough, but all unbroken and overhead. Pretty happy about those :) Box jumps were only at 20" (that thing still scares me), but they were quick up and downs (no step offs). 

July 11, 2014

Friday
#3

A. DB Rear Foot Elevated Split Squat @ 42x1. 7-9. 90s rest between legs. x4

5, 10, 15, 15#

B. Front Squat. 10 reps. 2 min rest. x5

85, 95, 95, 100, 100#

Notes : 

Slip squats felt weird as expected since they were knew. Since my hips and hip flexors are so tight I felt some pulling on the outstretched leg. I think I was trying to make the back leg more straight than it needed to be. Figured that out for the last set. Front squats felt pretty tough. I could have started a little lighter. Last two sets were ROUGH!