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!

July 10, 2014

Thursday
Workout #2

#2

A. Seated Arnold Press. 10-12. 90s rest. x5

10#, 10, 15x3

B1. Push Up @ 1111. AMRAP. 90s rest. -  7, 9, 9, 9, 6

B2. Negative Only Pull Up. 2-3. 90s rest. x5 - 10#, 10, 12.5#x3

+

15 min AMRAP

20 sec Side Plank L

20 sec Side Plank R

20 sec Ring Support (top of dip)

3 Strict Pull Ups

--7 rounds + planks

+

Optional 20-30 min run/walk/roller-skate earlier or later in day

Notes:

Exhausted this morning! I did the weights in the am and the 15min amrap in the pm. My shoulders are still sore from the 150 burpees, so they felt stiff and tired. Arnold presses were fine. The slow push up was way more challenging than it should have been. The neg. pull ups were rough. I was screaming during those, haha. For the amrap the planks were easy. The rings hold shouldn't be so hard, but they are. Those were mostly 5 sec hold, 5 sec rest till I got to 20 sec. My pull ups are WEAK right now. I'm hoping it is just being tired because those were the worst I have done in a long time. I used to be kinda good at those. Overall a tough one for me today!

July 9, 2014

Wednesday

#1

A. Clean Grip DL @ 3030. 3-4. 2 min rest. x5

4@105, 125, 135# 3@145, 155#

B. Single Leg BB Hip Thrust. 4-6. 1 min rest between legs. x 5 per leg

Double leg - 6@ 85#, 105, 115, 135# 4@155#

C. Kang Squat. 6-8. 2 min rest. x4

6@ 55#, 75, 75, 75

D. Front Rack BB Russian Step Up. 15 per leg. rest as needed. x3

35 x3

Notes : Sooo squeezing in a workout at night after an 11 hour drive seemed like a good idea at first, but I was exhausted quickly. The deadlifts felt good. I realized I should probably be using the hook grip on these (that's right I NEVER was) so I was able to get more weight. I tried to get the single leg hip thrusts for a good 15 min and they felt so awkward I just switched to double leg. Kang squats were awkward at first, but got a bit better as I went on. The steps ups were pretty tough. I am already feeling the soreness from those only 15 min later

July 2, 2014

Wednesday

workout #3

A. Jumping Back Squat. 4-6 x 5. 2 min rest. x6

35, 35, 35, 35, 40, 45#

B1. Ring Support Hold (top of dip). Accumulate 30s. 1 min rest

B2. Plank Rows. 12 per arm, alternating.  1 min rest. x6  - 5#

Notes: This was a tough one for me! The jumping squats were new. Those wore me out. I wasn't sure on the weight, but my legs were burning with just the bar. I should have been doing about 25-30 total in each set correct? That's what I did. After I added more weight I realized they weren't much harder with more weight, (still just terrible), so next time I would start with a 45# bar and maybe aim to up to 55. Ouch! Ring supports were tough. Only 10-15 sec at a time on those. Planks rows hurt, but were fine. Luckily I took American Sign Language in college, so I was able to translate that video a bit :)

July 1, 2014

Tuesday - Workout #2

For time:

5 rounds

4 HSPU (abmat-ish depth... deeper if poss?)

4 Strict Pull Up

into

5 rounds

4 Push Up (elbows in tight)

4 Ring Row (feet elevated if poss... chest to rings)   --- 8:17

+

A. Dead hang to inverted on rings / skin the cat practice. 5-10 minutes.

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

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

Notes : Felt like I should have been moving faster, but the pull ups were really slowing me down. After the first set, had to break them up. Took me about 5 min for the first set alone. Ring rows were really tough too. Had feet elevated on those. Ring tricks (aka dead hang to inverted) are fun! Don't really have the dead hang part yet though. I do a little swing to get up there, hang around for a bit, then work on coming down very slow and controlled. Shoulder exercises were good.