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.