March 31, 2015

Tuesday

A. Clean Grip Deadlift. 5x5. 3 min rest between sets.

125, 145, 165# x3

+

10-8-6-4-2

Burpee Box Jump 24" (20 if you're not feelin 24)

12-12-12-12-12

KBS 44-53#

9:20

Feeling better today, but still not 100%, blah. DL were fine. No big weights today, but they were solid. That 24" box seemed so much higher. I decided to stick with 20", but swing the 53# lb, so I wasn't slacking in all areas!

March 30, 2015

Monday

30 min easy row
every 300m get off..
-3 HSPU
-3 strict pull up
-9 goblet squats 35#

Felt pretty good today. My strength was good, but my lungs were still a bit tired and congested. Glad to be getting better though :-)

March 24, 2015

Tuesday

A. Hang Squat Clean. 8, 6, 4, 2, 10. Rest 2-3 mins between sets.... unbroken, fast underneath, keep bar close.

65, 75, 85, 95, 75#

B1. Deadlift. 5 unbroken. 155-185. 30 sec rest. -- 155#

B2. Burpee Box Jump 20". 10 for time. 2 min rest. x6   --  19:16

+

15 min easy jog row

Not feeling too great today. A few sick kids, no sleep, etc etc. Decided to just lift a bit lighter and not push for anything crazy today. Cleans were pretty good. Set of 4 wasn't the best, but last two were better.  Deadlifts felt so heavy. Burpee jumps were fast. Dare I say those 20" box jumps are feeling pretty easy and fun?! No run with the sick kids, so I rowed for 15 min. Did 15 sec hard, 45 sec easy

Macrh 23, 2015

Monday

A1. Bench Press. 6-8. 90 sec rest. 8@ 70, 75 -- 6@ 85# x2

A2. Bulgarian Ring Row. Accumulate 12 reps. 90 sec rest. x4 

B. Split Jerk. Build to a tough 1. -- 85, 95, 100, 105

+

1000m row

50 double unders

500m row

25 double unders

9:30

Bench press and ring rows felt strong today.  For some reason the first set of 85 was much harder than the second. Split jerks weren't feeling my best today. Right away I was lacking the "snap" to really hit the bar overhead fast. Still they were going ok. My right shoulder was a bit achy. At 110, I picked up the bar and felt more pain in my shoulder. I paused (too long) and lost momentum, twice. Rowing and jumping was good. Well not REALLY "good". It hurt, a lot ;-)

March 21, 2015

Saturday

A. Front Squat. 5, 5, 5, 3, 3, 3. 2 min between sets.

105, 115, 120, 130, 135, 140#

+

10 DB Thrusters (~20-25# per hand)

8 Box Jumps 20"

6 Burpees

200m row

3 min rest

x5

23:20

Glad to hear the cleans may be improving. I know I have a long way to go, but at least they have SLOWLY improved a tad :-)

Squats were good today! Sets of 3 were really tough and last set was just happening with a few seconds resting at top. Circuit was tiring for sure. Grateful for the rests between! Thrusters were unbroken. Box jumps solid. Burpees were the worst. Row was good. 

March 20, 2015

Friday
15.4 ish

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
ETC

90#, 25# plates+ab mat  -- 34 reps

Yeah. So that was not much fun. I used to like HSPU. I just could not do those quickly. I tried to kick out of the them, but I don't have that down, so they were all strict. The cleans were fine. Here are 3 clean videos of when I was warming up. First two at 85#, last at 95#. I am TRYING to think knees back, maybe it is happening a tiny bit?

March 18, 2015

Wednesday

(last one of these I swear....)

A. Deadlift @ 41x1. Build to a tough 1. -- 105, 135, 155, 175, 190, 200 :-)

B1. Snatch Grip RDL. 12 reps. 20 sec rest. - 90#

B2. DB Russian Step Up. 10 reps per leg. 20 sec rest. -- 20#

B3. Good Morning. 12 reps. 20 sec rest. -- 85#

B4. Barbell Hip Thrust (2 sec pause) 15 reps. 2 min rest. x5 -- 90#

Deadlift felt good. I like only 1 rep, ha.  Fifth round was pretty tough today. RDL were fine. The step ups were def tough with 20# (opposed to 15# as usual). Good morning felt awkward today. My used-to-be-abs have a hard time engaging for that long. May be the added weight too. Hip thrusts were strong. 

March 17, 2015

Tuesday

20 min AMRAP

5 CTB Pull Up

10 Box Jump 20"

15 Wall Balls

20 Double Unders

6 rounds

Feeling super lazy today, but finally got this in before dinner. CTB weren't the best. Some were perfect and others were not quite touching. Tired fast on those. All one at a time. Wall balls were fine, jumps and du were fast and nice!

March 16, 2015

Monday

A1. Bench Press. 8-10. 90 sec rest. (use DB if there's a chance of crushing yourself!)

65, 70, 70, 75

A2. Bulgarian Ring Row. Accumulate 10 reps. 90 sec rest. x4

+

7 rounds for time

100m row

7 burpees over rower.

9:01 (ugh, so close)

Chest was a little sore from those ring dips on Saturday, but I felt ok. Bench press felt heavier than I expected. Was hoping to get more weight on there, but what I did was solid. Circuit was tough and tiring. My quads locked up after the first round and jumping over the rower was rough!

March 14, 2015

Saturday

30 min easy row

*every 400m get off and do 

5 toes to bar

5 dips

5 power snatch 65#

6 rounds

Shoulders felt stiff at first, but better once I got started. Toes to bar, no problem. Ring dips still 1 at a time, but alright. Snatches were singles, but felt pretty strong. 

March 13, 2015

Friday
15.3 (ish)

14 min AMRAP

7 burpee "ctb" pull up

50 wall balls

100 double unders

284 - (30 du shy of 2 rounds)

Played on the rings for a while. Apparently muscle ups are tough?! ;-) Felt pretty good today, but my lungs were hurting quickly! I was able to do all the CTB which was surprising since last week I didn't even know if I could do any. Wall balls wore me out. I think I could have gotten to 300 easy though. Glad you didn't give me the scaled, that one sounded a bit lame. 

March 11, 2015

Wednesday

#3

A. Deadlift @ 41x1. 2-3. 2 min rest. x4  --- 145, 155, 170, 180#

B1. Snatch Grip RDL. 12 reps. 20 sec rest. -- 90#

B2. DB Russian Step Up. 12 steps per leg. 20 sec rest -- 20#, 15# x3

B3. Good Morning. 12 reps. 20 sec rest. -- 75#

B4. Barbell Hip Thruster (2 sec pause at top). 12 reps.  2 min rest. x4 -- 90#

Notes - This wore me out today! Everything was good. I tried a set of the step ups with 20# and that was horrible, so I went down to 15#. Everything felt effective and def tough!

March 10, 2015

Tuesday

5 rounds

500m row

10 burpees over rower

40 double unders

26:56

Upper body still pretty sore today. My legs felt like lead after 1 round on the rower. Trying to move today, but feeling super slow. My new jump rope is driving me crazy, so I went back to my old crappy one and had no issues. Figures! Last round on the rower I wanted to cry, ouch!

March 9, 2015

Monday

#2

A. Front Squat. 5x5. 2 min rest between sets. --- 85, 95, 105, 115, 125, 135 (2)

B. DB Crossover Step Up. 8-10. 1 min rest between sides. x 4 per side. -- 15# each

C. Hollow Rock. 30 sec unbroken x 7. rest as needed.

Notes - Legs were feeling a little more tired and stiff today than I had hoped for. I was sorta hoping I could hit 135# x5 reps today, but knew that was a stretch once I got going. These felt good though. 125# was solid, so I decided to go for 1 more round. Wasn't happening after 2 reps though. Everything else was fine. Steps ups were nice and controlled. 

March 8, 2015

Sunday (FUNday)

A. OHS. 3, 3, 3. 2 min rest between sets. -- 85, 95, 105# 

B. Chest to Bar Pull Up Practice.  (See how you are with the movement and if/how well you can make contact with the bar.)

+

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds   

---- 186 (got through the second round of squats on the 14 round)

+

15-20 min easy row

(can be later in the day)

Sooo Friday night I had some (ok a lot) of candy, and my body freaked out. I was seriously miserable and sick for a good 12 hours. So yeah, no more than a once-in-a-while-tiny-bit of sugar for me. This is at least the third time I have learned that lesson the hard way. 

Trying to catch up on my workout today! OHS felt good. Next time I should be able to hit 3@110 or 115# on those. Video below of last set. Worked on getting low. Slight pause getting arms straight and bar overhead, but felt good otherwise. Chest to bar were alright. I got two ok ones a few times. For the 15.2 (ish) the squats felt fine the whole time. The pull ups tired me by the 10 round. My grip and forearms were hurting. 

March 6, 2015

Friday

Row

30 sec hard
30 sec slow/rest(ish)

for 30 min

Tired today (THREE snow days this week!), but it did feel better to move the sore muscles. I tried A chest to bar pull up and that was pretty decent.

March 4, 2015

Wednesday

4-Mar

A. HSPU @ 40x0. 25 reps not for time.

B1. Weighted Pull Up. 2-4 reps. 90 sec rest. 

2+2 @10#, 2+2@12.5#, 1+1+1@15#, 1+1@17.5#, 1+1@20#

B2. Ring Dip. Accumulate 5 reps. 90 sec rest. x5

+

15 min AMRAP

250m row

10 Hand Release Burpees

25 Double Unders        --- 4 rounds + row

Notes - Felt pretty good today besides ridiculously sore legs from yesterday. HSPU felt strong for the most part. Put a video below. The last 3 or 4 were barely happening. Pull ups were fine. I did first half of each set overhand and second half underhand. Ring dips were stronger. Is is fine if I tape (like actually duct tape) the straps of the rings together a few feet up for stability? I feel like "someone" installed them a big far apart for me. Circuit wore me out! Getting used to my new jump rope a bit more now. Thankful for a rest day tomorrow. It is going to be freezing and snow 4-8" here!

March 3, 2015

Tuesday

3-Mar

AM

Row 500m @ 85%

3 min rest

x6

(consistency is the goal... it may not be today, but over time.)

2:15, 2:14, 2:16, 2:13, 2:13, 2:12

PM

A. Deadlift @ 41x1. 3-4. 2 min rest. x4 - 135, 145, 155, 165

B1. Snatch Grip RDL. 10 reps. 20 sec rest. - 85#

B2. DB Russian Step Up. 10 steps per leg. 20 sec rest - 15#

B3. Good Morning. 10 reps. 20 sec rest. - 75#

B4. Barbell Hip Thrust (2 sec pause at top). 10 reps.  2 min rest. x4 - 85#

AM workout was tough, but good. I am not very fast, but I was pretty consistent there! Should I be aiming to keep the same steady speed the entire time or just finishing each round? My legs are hurting, almost fell down the stairs!

PM

Butt day, huh?! DL were harder with the tempo. The 1 sec pause on the bottom is tough! Everything else was fine. The good morning felt weird today, but maybe because I haven't done them in a while. 

March 1, 2015

Sunday

1-Mar

A. Double Barrel Back Squat. 5, 5, 5, 3, 3, 3. 2 min rest.  -- 85, 105, 115, 130, 135 x2

B. DB Crossover Step Up. 10-12. 1 min rest between sides. x 3 per side. -- 5#, 15# x2

+

4 rounds for time

400m row

20 Wall Balls  -- 14:17

step up: https://www.youtube.com/watch?v=EaLFXY7OdTc ... do your best to get your working foot to knee-height of the opposite leg ... i.e. if you're using a bench, have the bench height as close to your knees as possible when standing next to it.  Also try your best to ONLY use the foot on top of the bench... as little press off with the other foot as possible.... more "slow & controlled" on this one.

Barrel Squats felt good. I have been working on my breathing a lot of squats, DL, etc and it seems to be helping. The crossover steps ups are rough. My butt was hurting during the first set. Sooo I am pretty terrible at rowing, but I was trying my best.