April 29, 2015

Wednesday

A. Dip Support w/ external rotation.  If you cannot turn the rings out at all, do FLR on low rings and turn palms forwards.  Accumulate as much time as poss in 10 mins.

B. Cuban Press. 15-20. 2 min rest. x3 -5#

C. Trap 3 raise. 12-15 one arm, rest 1 min between arms, x 3 per arm. -5#

D. Powell raises. 10-12 one arm, rest 1 min between arms, x 3 per arm. -5#

E. Hollow Rock. Accumulate as much time as poss in 10 mins.

Could not get any external rotation in the dip support, so I switched to FLR. That was still plenty challenging and I was sore all on the inside of my arms about 12 hours later. The cuban press was super tough with only five little pounds. I have a take a few sec. break on the middle. My rotator cuff were CRYING. Other exercises felt fine. Pretty worn out and tired today. (big surprise!) Gave up on trying to get a second workout in today. Maybe I will catch up later on, or maybe I will take a nap :-) (much more likely)

April 27, 2015

Monday

5 rounds

400m row

15 OHS 65#

17:57

Felt alright today. Pretty worn out from two days of constant garden work and now a sore throat, blah. Glad this was a shorter one! OHS were shaky and painful, but unbroken. Rows were a tad slower each time. Going to try to chill out a bit and get some extra rest.

April 25, 2015

Saturday

A. Squat Clean x 1 / Hang Squat Clean x 1 / Front Squat x 5. x 7 sets. rest as needed.

55, 65, 75, 80, 85, 90, 95, 100#

B1. Weighted Pull Up. 1-2 reps. 1-2 min rest.

10(2), 12.5(2), 15(1), 17.5 x2

B2. Ring Push Up. Accumulate 6-10 reps. 2 min rest. x5 -- 10 unbroken x5

C. Row 300m for time. -- 1:10

Squats felt pretty good. 95# set was smooth, but tough. Last set at 100, took three tries. 1. missed the hang, 2. forgot to squat, 3. got it  though not pretty. Pull ups were ok. Last sets at 17.5 were just happening. Ring push ups were good. Felt strong on those. Got all 10 unbroken. Row was fast (for me). Quads are not working anymore. Felt like I made some progress this week. I have been pretty sore which means I am pushing it and getting stronger! 

April 24, 2015

Friday

24-Apr

45 min amrap

300m row

...

3 rounds

20 sec hollow rock

20 sec side plank on hand per hand

...

50m farmers walk heavy

...

3 rounds

15 sec L-Sit unbroken

10 KBS 35#

15 double unders (skip if ankle buggin ya)

4 rounds + row& 1 set planks

No problems today, just tired (as usual!) 

April 22, 2015

Wednesday

A. Deadlift. 10 TnG reps every 3 mins for 5 sets. 155#+ish?  something "tough enough" and unbroken.

+

150 wall balls for time 9 ft.

*5 toes to bar every time you break / stop moving

12:27

So that was freaking miserable. I like when you include weight recommendations though. The DLs felt heavy at 105. 155 seemed impossible when I was warming up, but I just did it. Those wall balls were the worst. 15-20 at a time. 

April 21, 2015

Tuesday

Row 5000m for time

Had to mix it up a bit today.

Row 4252m - 21:09
Chase giant dog around neighborhood after kids let him out 5:00-6:00 min.
Row 750m - 3:35

April 20, 2015

Monday

A. Front Squat. 5, 4, 3, 2, 1. 2 min rests.

105+115, 125, 135, 145, 150#

B. BB Walking Lunge 55#. 20 steps. 2 min rest. x4

C1. Push Press. 10 reps unbroken. 1 min rest. -- 55#

C2. Pull Up. 10 reps. 2 min rest. x4

Felt pretty strong on the squats. Set of 4 and 3 felt nice and strong. Last set was just barely happening. I thought those lunges would feel easy after all the weight on the squats, but they were TOUGH! Same with the push press, ouch with only 55#! Last set was not unbroken 6+4.

April 17, 2015

Friday

For time "all out"

250m row

15 KBS 53#

25 Burpees

15 KBS 53#

250m row

6:40

+

15-20 min easy row -- 16 min

Sprint circuit =  no fun. Kept moving though. Glad that is over!

April 15, 2015

Wednesday

5 rounds not for time

20 OHS Unbroken 55-65# -- 55#

40 sec L-Sit with best form as possible

OHS felt heavy today. Got through half a set at 65# and decided tol move down to 55. Those were strong though. L sits fine. Sore abs today!

April 14, 2015

Tuesday

A. Deadlift. 10 on the min for 10 min. 105# or more.

+

20 min EMOM

odd- 5 power clean 75-90# -- 75#

even- 5 burpee box jump 20"

Did not want to work out today AT ALL. No energy. Finally gave it a go though. Everything felt fine, though heavy. I was just tired, but no issues. DL took about 20 sec. Cleans were quick, about 15 sec,  good form. My back and biceps are hurting from yesterday. 

April 13, 2015

Monday

5 rounds

1000m row

10 HSPU

10 Pull Up

43:15

Trying to get back in the routine of working out at 6am is not fun. Pretty exhausted today. Tried to keep moving at a steady pace. HSPU slowed me down today. Thank goodness for the 80's rock Pandora station to wake me up!

April 11, 2015

Saturday

11-Apr

A. Front Squat. 6x6. 3 min rests.

85, 105, 110, 115, 120, 125#

B. DB Rear Foot Elevated Split Squat Jumps. 6-7. 90 sec rest per leg. x 4 per leg - 20#

C. L-Sit. Accumulate 3 mins with best form you can.

Front squats felt good. Last two sets were TOUGH. Last set was just happening. The split squats felt exhausting, especially with the jump. More of a hop really. L-sits were ok, 10-15 sec at time. 

April 10, 2015

Friday

Row 100 Hard
Row 100 Easy
Row 200 Hard
Row 200 Easy
Row 300 Hard
Row 300 Easy
Row 400 Hard
Row 400 Easy
x3

31:00

That was not much fun. My quads and butt were in so much pain.  I feel like even though my rowing is not good, it is getting better and stronger, slowly. Survived another day!

April 8, 2015

5 rounds

15 OHS 65#

15 Toes Through Rings

14:43

Shoulders and hamstrings ridiculously sore from yesterday. OHS tough, but unbroken. Rings were smoother than last week, but still tough. These were broken up into 4 or 5 reps at a time.

April 7, 2015

Tuesday

A. Deadlift. 10 on the min for 8 min. 95-105#

+

5 rounds

10 KBS 53#

10 Burpees

30 Double Unders

14:08

So the deadlifts felt super easy. I was thinking "wow, I am on fire today!" THEN I started the circuit, and after round one, I could barely move. Slowly made it through. My outside foot/ankle has been hurting lately, but didn't hurt during the workout. Running or walking a lot seems to be the main aggravators. 

Also, is there a good tip you can recommend to keep the shoulders relaxed during double unders? I feel like I am always tensing my shoulders/ rotator cuff up so much, that the pain causes me to take more breaks. I TRY to think RELAX, but it rarely works. 

April 6, 2015

Monday

30 min easy row

every 450m

3 HSPU

3 strict pull up

9 goblet squats -- 44#

7 rounds + 250m row

Holy smokes I am still super sore from those squats and lunges on Saturday! This tired me out. Row was pretty exhausting. I like goblet squats

April 4, 2015

A. Front Squat Cluster. 3.3.3. 30 sec between 3s / 3 min between sets. x4

105, 115, 125, 130#

B. Reverse Barbell Lunge.  10 reps per leg. 1 min rest between legs. x 3 per leg. (i.e. 10 reps all on one side before other side). -- 55, 60, 65

C. Hollow Rock. 30 sec unbroken. Rest as needed. x8

It only took me all day to decide if I was going to give up on life, eat Easter candy in my bed, and watch more TV, OR get my butt moving. Today was the first workout in probably two weeks I felt true motivation once I got going. Thank goodness.

Front squats were good, nice and tough. The first set of 3 felt the hardest for some reason. Second set felt super strong, and last set I was just tired. The lunges were super effective! After like 3 reps I felt the pain. Hollow rocks were good too. Abs were burning by 3rd set. 

April 3, 2015

8 rounds

200m run

8 Power Clean & Jerk 65#

19:57

Workout was good. Felt like I was moving super slow, but I was too tired to move any faster. Happy I got in under 20 min at least. 

I am feeling tired, grouchy, and have little appetite lately. Not sure if I'm still getting over being sick still or my body is adjusting to not nursing. I just want to sit around all day and watch TV. That never happens, BLAH. I am happy to have these workout that hold me accountable and tell me what to do :)

April 1, 2015

Wednesday

8 rounds

8 Calorie Row

8 OHS 55#

8 Toes Through Rings

8 Wall Balls

23:55

Felt better today! The toes through rings was the hardest part for me. Couldn't get a good grip or momentum, so those were mostly singles. Everything else was fast(ish) and unbroken.