June 30, 2014

Monday

Workour #1

A. Clean Grip DL @ 31x1. 4-6. 2 min rest. x5 

6@ 105, 115, 125# - 4@140# - 3@145#

B. Front Rack Barbell Lunge. 4-6 reps per leg. 1 min rest between legs. x5

6@55, 70# - 5@80# - 4@85, 90#

C1. Barbell Hip Thrust. 10-12. 1 min rest.

12@75, 85# - 10@95, 105#

C2. Good Morning. 8-10. 1 min rest. x4

10@50, 60, 70# - 8@80#

Notes : Felt good today! Dropped the last deadlift because of the grip.  I was completing the 31x1 tempo (not dropping at top) correctly this week. The lunges are challenging. Just getting the right balance is hard. Right side is def harder than left. Last set was pretty ugly. I think 90# was too much. Hip thrusters are still improving. Broke 100# today! I like the good mornings now that I have the hang of them. Def have to work hard to keep my core engaged on these. Let's see if I am sore all week again from this Monday workout.

June 28, 2014

Saturday

#5

For time:

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

Eye Level Swing 53#

No Push Up Burpee Box Jump

Double Unders

20:40

Notes : Took me the first to rounds to even wake up this morning. KBS were no problem. Box jumps were the most exhausting part. Was 20" the right height? Double unders were rough at first, but got smoother once I warmed up and I was too tired to overthink them. 

June 27, 2014

Friday
Workout #4

A. Back Squat. 6-8 reps. 2 min rest. x5

6@ 95, 115, 125, 130, 135 (PR)

B. DB Elbowing Row. 4-7. 1 min rest between arms. x5

7@20, 7@25 x2, 6@30 x2

C. DB Manmakers (womanmakers?). 30 for time... 15-20# DB

15# - 26:30 (yuck!)

Notes:

Squats felt good. I was feeling tired and stiff at first and was worried I wouldn't get as much weight as I wanted. Felt better once I got going. Last set was 6@135# and they weren't even ugly. Elbowing rows were fine. Should I be pushing for more weight on these? Did more than last week and they were still slow and controlled. Soooo those manmakers were TERRIBLE! I'm guessing it should have only taken me like half that time, but I could not move. MY shoulders were burning the whole time (not hurting, just tried). The push ups were the worst. Dare I say I would rather do burpees?!

Spent a good bit stretching and working on the shoulders after. Is there are app or list of stretches you would recommend? Sometimes it helps me to have things clearly planned out. What I need to do is start doing or going to yoga at least 2x a week. Hopefully after the 4th holiday break. 

June 25, 2014

Wednesday
Workout #3

A. Trap 3 Raises. 12-15 reps. 1 min rest between arms. x 3 per arm

B. Powell Raises. 10-12 reps. 1 min rest between arms. x 3 per arm

C. Cuban Press. 8- 10 reps. rest 90s. x 4

D1. FLR on Rings. Accumulate 1 min.

D2. Side Plank L. Accumulate 1 min.

D3. Side Plank R. Accumulate 1 min. x2

+

Optional 20-30min easy run... can be later in the day

Notes : Went for a 25 min run this morning just after sunrise. This was my first real run in 2.5 years! It was kinda relaxing and felt nice. Can't believe I used to just run all the time though. Makes me laugh at myself for thinking running was hard.  

Used 5# weights for all the exercises. Tried more, but that was not happening. Right shoulder felt pretty achy most of the day. I think the pain was from the run. Which reminds me, I used to often have rotator cuff pain while running. Perhaps years of only using part of the mobility in my rotator while is causing issues now? Makes sense. After I got started this evening with the weights the shoulder felt better. I liked the exercises and could definitely feel them. Planks were "easy day" (as we like to say around here now) and the FLR on the rings was challenging. Only 15 sec sets on those. Rolled out my shoulders for a bit after and it wasn't nearly as painful as yesterday. I didn't actually cry today, only deep breaths. Progress.

June 24, 2014

Tuesday
Workout #2

40-60 min skills
Dead hang to inverted on rings
-also "skin the cat"
Turkish get up - 15/20#
Double Unders - 5-10s
KB Snatch - 26 kb 
Handstand hold/walk

Notes :
Baby was up all night = exhausted today. Just got in 40 min though. The rings are fun. Tried very hard to get the cat and inverted without a swing, but my core is weak! Even with low weights Turkish gets up are not much fun. Double unders are still improving. I actually like them now. KB snatch was better this week. The 26# KB was easy, but the 35# was not happening. I tried a 30# DB just for the heck of it and that was easy too. 

June 23, 2014

Monday

Workout #1

A. Snatch Grip DL @ 31x1. 3-4. 2 min rest. x6

85#, 95#, 105#, 120#, 130#, 130#

B. Barbell Lunge. 6-8 reps per leg.  1 min rest between legs. x4

8@55, 65, 75, 85/90 (3)

C1. Barbell Hip Thrust. 12-15. 1 min rest.

15@65#, 14@75#, 13@85#, 12@95#

C2. Good Morning. 10-12. 1 min rest. x3-4 sets

12@ 45, 55# - 10@ 65#

Notes:

Deadlifts were tougher than last week since I was actually putting my hands the right way this time. Last two sets were TOUGH. Question on these with the 31x1 tempo. If I am doing 3 reps, should I be picking it up 3x AND doing the 3 sec lower down, or is it expected to drop at the time after the last lift? I did 3 sets with the nice lower at the end and the last 3 with the drop at top. The lunges were good. I tried to put 90# on for the last set, but only got 3 on the right and then dropped it on my head a bit. Took a break and tried to get 85, but only did 3 on each side. I was exhausted! I could feel the hip thrusts in my butt after the first set. Ouch, those were tougher today. I think the lunges wore me out. The good morning were new, but I believe I had the form correct. I could feel it in my butt, hamstrings, and lower back. Should I be feeling them in my lower back or is that just a weak core?

Also I tried the foam roller on the back of my arm as you suggested. Those HURT! So.much.pain. I will keep doing them though. Do use the roller before or after working out? Also watched the video. Sounds like the exact problem I have. I will add the two exercises from the video soon. 

June 21, 2014

#5

25 min AMRAP

50m Farmer Walk 35# / hand

3 HSPU

15 Double Unders

3 Burpee Pull Ups

10 rounds + 50m farmer walk

Notes: Shoulders and legs were very sore today. No problem with the "walk". HSPU hurt my shoulders, went unbroken 8 of the rounds. DU still getting better! Got a few strings on 10 and a bunch of 5s. Is it weird that the burpee + pull up was the "easy" part?! A great week overall!

June 20, 2014

Friday

#4

A. Back Squat. 8-10 reps. 2 min rest. x4 (focus on keeping knees out and staying on the outsides of your feet)

10@95#, 10@105#, 8@120#, 8@130#

B. DB Elbowing Row. 6-8. 1 min rest between arms. x 4 per arm

8@15#, 8@20#, 8@20#, 6@25#

+

3 rounds for time

25 Goblet Squats (35-44# KB)

45s Side Plank per side

8:40, used 35# for first two rounds, then moved up to 44# for 3rd

Notes:

Love those squats! The first 3 sets were clean and pretty, knees out feet perfect. The last set was tough as this is the most weight I have back squatted, but only x5 before. Probably not as pretty, but got them done. After I realized I should have used my belt. I bet I could've gone to 150 if I had the belt on ;-) Rows were good. Left side feels weaker. This was a new one for me, so just getting used to it. Goblet squats are fun. The first two rounds at 35# were unbroken, last at 44# broke once. Side planks were easy. I can't believe how much better I feel this week! I didn't realize how exhausted I was last week until now. 

June 18, 2014

Wednesday

Workout #3

5 rounds for time

5 Deadlift 135#

5 DB shoulder press "tough" (both arms) -- 15# each

-5 min rest-

5 rounds for time

10 Box Jump 20-24" --- 20"

10 Push Ups

-5 min rest-

5 rounds for time

10 Eye Level Swing 53#

10 Burpees

Notes-

Deadlifts were tough, but felt good. Shoulders were achy, so I only did 15# for the press. Should have done 20# though. Those were very fast. Box jumps were easy! For the first time I jumped up and down. Before I always stepped down. Push ups were hard! Last round was the hardest. KBS were good, did those unbroken. Burpees were SLOW, but steady. 

June 17, 2014

Tuesday

Workout #2

40-60 min easy pace skills "practice"

Dead Hang to Inverted on rings

Turkish Get Up

Double Under

Kettlebell Snatch

Handstand Hold / Walk

Notes : spent about 45 working through all 2x, some 3x. The hang on rings looked easy in the video, but not so much in real life. Right shoulder was achy at first, but felt better after warming up. I was not able to invert from a strict position, had to swing a tad for momentum. These were fun once I figured out what to do. Did these one at a time, two in row was not happening. Turkish get ups were fine.  Double unders were better than they have been. I was able to complete some sets of 5's in a row. Kettlebell snatch felt awkward at first, used 26# each side. Those were not my favorite. For handstands, I was able to hold the for maybe 5 sec. Couldn't really walk anywhere, but I feel stronger and they are fun.

June 16, 2014

Monday
Workout #1

A. Snatch Grip Deadlift @ 31x1. 4-5. 2 min rest. x6

5@85#,  5@105,  5@115,  4@125,  4@135, 4@135

B. Barbell Hip Thrust @ 22x1. 8-12. 2 min rest. x4

12@55#, 12@60, 12@70, 10@85

C. Walking Lunge. 150 Steps. Slow and steady

10# each hand

Notes : 

For the deadlifts, is snatch grip just wide grip? Can I have 1 hand out and 1 in? That is how did did these. Felt good. Last 2 sets were very tough. I am starting to like the hip thrusts now that I understand what to do. Got more weight this time and felt better. It is more painful resting the bar on my legs than lifting the weight up. Apparently lunges do not feel any better in the grass. My knees have a thousand red dots on them now. Was I supposed to use weight? I used a little. Felt challenging, but you know I like the butt lifting exercises. 

June 12, 2014

Workout #2

Double Unders. AMRAP sets of 3 unbroken / consecutive in 5 minutes  -- 18 sets

+

15 min AMRAP

400m run

15 Eye Level Kettlebell Swings 44-55#  -- 6 rounds with 44# (plus extra 30 sec I decided not to run again on)

+

Double Unders. AMRAP in 5 minutes however  -- 106

Notes : I was sick Tues and Wednesday this week. Could barely move, didn't want to eat, blah. This move and settling in is making me worn out and exhausted! Decided to try something Thursday night. Felt tired and sluggish, but did alright overall considering. First du felt hard. Got a lot of 2's, less 3's. Still happy I was finally stringing any together. KBS were fine. Did those unbroken. Maybe could have tried the 53# since they were eye level, but didn't want to push it after being sick. That amrap was pretty tiring, but I liked it. Was hoping I could have gotten more reps in for the last double unders, but I was pretty tired. Did manage to get a bunch of 5 sets, so that was an improvement. Looked back at 10 min du amrap from a few months ago and I had 151, so getting better!

June 13, 2014

Workout #4

A1. Weighted Pull Up Supinated/Underhand Grip. 2-4. rest as needed

3@5#,  2+1@7.5#,  2@7.5#,  1+1@10#,  2@10#,  1+1@15#

A2. HSPU. 3-6 Unbroken... try to go a hair lower than last week. rest as needed. x6 -- 4,4,6,6,5,4

+

15 min AMRAP

5 Burpee

5 Toes to Bar

5 Shoulder to Overhead 75# (From rack is OK)  -- 7 rounds

+

B. Cuban Press. 8-12. 90s rest. x4  -- 12 @ 5#

Notes: Ugh not my throat is sore, I am getting sick again?! Feel frustrated, but wanting to do something. Felt weak on the pull ups, but better on the handstands than last week. The amrap was pretty miserable. Burpees and toes to bar, not problem, but the shoulder to overhead was TOUGH. I cleaned from the floor and was able to keep the weight up. Those made me TIRED and grumpy. Cuban presses make me laugh. The first 7 or 8 seem easy. The I feel them and the last 2 are tough. Should I increase weight on these or are they just for form mostly?

A frustrating week for me. We did JUST move, I was sick, and now all four kids are home all day. Looking forward to better workouts and more sleep next week!

June 9, 2014

A1. Ring Row @ 31x3. AMRAP with this tempo. 60s rest.  --- 7,7,6,4,4

A2. Single Arm DB or KB Shoulder Press. 5 per arm. 60s rest. x 5  -- 15#, 15, 20, 20, 25

B1. Push Up @ 2020. AMRAP with this tempo. 0s rest. -- 10, 10, 8, 8, 7

B2. Push Up on knees @ 2020. AMRAP with this tempo. 60s rest -- 6, 5, 6, 5, 5

B3. Strict Pull Up on Rings... palms facing each other. AMRAP... (at least 3). 60s rest. x5 -- 2+1, 2+1, 2+1, 1+2, 1+1+1

C. Hanging Knee Raise. 30-40 reps as high as you can squeeze your legs up...slow & controlled & no swinging. 15, 10, 10, 5

Notes : Triceps were sore today for some reason. Ring rows felt good. Shoulder presses were tougher of left side. Should starts with 20# next time. The push ups and pull up section was tough for some reason. I kept thinking "this should not be this exhausting!"Pull ups on rings are harder. Getting a 3rd each time (even broken up was hard). Left shoulder felt off today. Usually it is the right that gives me issues. Knee raise was from the bar? That's what I did. Felt good, but challenging. Could feel them in my abs for sure.