9/21-9/25 dead lift included

Monday - 9.21

A. Goblet Reverse Lunge Step-Up - 3 x 20 alternating / rest 2 min (build)#17, 25,35. What weight recommended here?  Lunges not hard....harder just to hold the KB .

B. Horizontal Ring Row @ 21X2 - 3 x AMRAP / rest 2 min 13 on #1, 11 on #2....hard

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3 rounds 22:04 mins

400m Row

Pull-up x 15

Air Squat x 50

Tuesday - 9.22

3 rounds

 Strict K2E x 8-10 / rest 30s. Did 8 each round

 Birddogs x 30 alt / rest 30s

 Superman to Hollow Hold x 10 / rest 2 min

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Deadlift @ 4111 - 4 x 8 / rest 2 min (build) *stack weight on top of #45 plates to raise bar to higher starting position. #85, 95, 105, 115. Still working light here but heavier than last sumo set and no back pain.

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DB Bench - 6 x 8 / rest 60s (work as heavy as you can handle here) #20,25,30,30,30,30. (Could not do #30 with dumbells a few months ago)

Wednesday - 9.23

Rest

Thursday - 9.24 (did on Friday due to week commitments)

A. Pause Front Squat - 6 x 8 / rest 3 min (build from #55) #55,55,60,60,65,65...kept it light to try out the pause...definitely still felt a workout though...no back pain

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Strict Pull-up - 20 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute). Made it thought the entire EMOM at 2 reps per minute...yay!  This was hard at the end.

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21-15-9. 8:32 mins stayed slow and controlled on the burpees or keep moving and did jumps vs step ups for all 45 reps

KB Swings

Burpee

Box jump (step down)

Friday - 9.25. Did 60 mins on bike.  Did on Wednesday due to Thursday night commitment

Z1 Run / Bike / Hike - 30 minutes-60 minutes

9/14-9/18 workouts

15 min AMRAP

200m Row

10 No Push-up Burpee

10 Wallball

/ rest 5 min

15 min AMRAP

20 Double Under

10 Box Jump / step down or Step up and step down

10 Slamball

1st=5rds+row and 5 burpees

2nd= 6 rds + 4 double unders. Did step ups. Double unders took the longest but have not practiced so felt good to get through that many (many tries)

Tuesday - 9.15 did #75 on squats .....no issue with rest of workout 

Front Squat - 6 min EMOM x 6 (#75-90)

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5 sets:

A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s

A2: Plank Walks x 30 UB / rest 60s

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine)

A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min

Wednesday - 9.16

Rest

Thursday - 9.17 did on we'd b/c travel on Thursday 

A. Push Press @ 2112 - 4 x 8 / rest 2 min (build) #55, 60,65,70

B. Deficit Push-up (2-3”) - 4 x 4.3.2 / rest 20s / rest 2 min

C. Sumo Deadlift @ 2111 - 4 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI # 75,85,90, 105....supposed to build here?  Been doing to warm up back as well

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Banded Tricep Extension - 3 x 20 / rest 60s https://youtu.be/81kPo5afuFg.  HARD!

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Z1 - 20 minute Jog. Rode bike instead 

Friday - 9.18

3 rounds for time

20 Russian Swing (#44)

400m Run

20 Barbell Thruster (#35)

500m Row

25:20. Low energy....long day

Karen Tim 9/10 and 9/12 workouts

Thursday - 9.10

5 rounds

10 Strict Press (#60)

10 Russian Swings (#44)

10 Deficit Push-up (2”)

250m Row

Friday - 9.11

Rest

Saturday - 9.12

Karen - 150 Wallballs for time

Did 5 rd workout on we'd due to travel.  27 mins to complete.  Just did slow and steady due to higher weight KBS.  Did swings at #45 and also did SP at #60 as written (this was tough usually stop around #55 for strict at this many reps...so was good)

Karen time =7:52

Time said I should note that I could have gone harder.  This is actually the first time I have done Karen (was always injured or not in the box when it was the WOD before).  I do think I could get to 7:30 pretty easily...my pace was steady and not too stressed....could take a few secs off each rest.

9/8. 20 min front squat grinder

Tuesday - 9.8

20 min Grinder @ 75% pace

- Front Squat x 10 (#75)

- Pull-up x 10

- Hammer Curls x 10 alternating reps (#20-25)

Completed 4 rds

9/1-9/7

Thursday - 9.3

4 rounds for time

250m Row

20 Burpees

20 Wallball

200m Run (with wallball)

26:54

Friday - 9.4

 Hang Power Clean - 10 min non fatiguing practice

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16 min EMOM

(even) - Hang Power Clean x 6 (#55-65 tech)

(odd) - Box Jump (step down) x 8

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Row 25 min @ Z1 pace (2:30-2:40 pace) *this should feel easy

No back problems the next day.  Did feel some strain during on the hinge of the clean. 

Did row between 2:25-2:30 very comfortably 

Saturday - 9.5

Trail Run (Fartlek) - 20-30 min

*Basically this will be a 75% run with occasional 10-30 sec pops of 90% effort bouts quickly returning to 75% pace.

Did 20 mins.  Not too many pops as takes me a bit longer to active recover since have not been running as much.

Sunday - 9.6

Rest

Monday - 9.7

For Time:

20 Strict T2B or K2E

20 Superman to Hollow Hold

40 Plank Walks

40 Russian Swings

60 Hollow Rocks

60 Sec Side Plank per side x 2

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14 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

23 mins on the core rotation

1st amrap=5 rds + 20 squats and 7 burpees

2nd = 5 rds + 20 squats and 1 burpee

First time I think my second round did not outpace my first, but quads were burning from the beginning of the second round this time 

8/31-9/1 amrap and front squat triple

Monday - 8.31

14 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

1st=5 rds + 20 air squats 2nd= Five rounds +20 air squats +10 burpees +2 slam balls

Tuesday - 9.1

A. Back Squat - Build to a heavy triple in 20 minutes / rest as needed

*Warm-up well and keep technique perfect

B. Strict Pull-up - AMRAP x 3 / rest 2 min (Hit a PR here, you’ve put in the work)

C. Barbell Curl - 3 x 15-20 / rest 2 min

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Every 2 minutes for 12 sets - Heavy Prowler Push x 100ft

Front squat triple =95 (1 rep max is only 120 I think). Could have stood up 100 but form was breaking and I was leaning forward so I stopped

Pull up amrap=

6,4,4

Don't think I have ever done 6 probe before

Prowler push....did most at add #60.  Know this is not a lot but I think I have missed this workout the past 4 previous weeks so have not been building.  Did the 12 sets though.