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.