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

+

16 min EMOM

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

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

+

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

+

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

+

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.

8/28-8/29

Friday - 8.28

4 rounds for time

250m Row

16 Burpees

20 Wallball

200m Run (with wallball)

24:48 I was dragging on this from a tough week at work but got it done :-)

Saturday - 8.29

5 sets:

A1: Barbell Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 6 per leg (build) / rest 60s

A2: Lying Barbell Sit-up x 8-10 (anchor feet down or use partner to stand on feet) (empty bar) / rest 60s. Did 10 lb barbells instead to get used to this....did on bench to anchor feet...hard on back but started to get the hang of it.

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s

+

 Hang Power Clean - 10 min non fatiguing practice

+

12-14 min EMOM

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

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

+

Row 20 min @ Z1 pace did row around 2:25-2:30 pace without fatigue.  Not tiring, just a bit boring   :-)

Sunday - 8.30

Back very sore...some spasms throughout day

8/27 sumo dead lift

Thursday - 8.27

A. Strict Press @ 2112 - 5 x 12 / rest 2 min (build) #35, 40, 45, 50, 55

B. Deficit Push-up (2-3”) - 5 x 3.3.2 / rest 20s / rest 2 min

C. Sumo Deadlift @ 2111 - 5 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI #65, 75, 85, 95, 105

+

Banded Tricep Extension - 5 x 10 / rest 60s https://youtu.be/81kPo5afuFg

+

Z1 - 15 minute Jog

Friday - 8.28

4 rounds for time

8/25-8/26

Monday - 8.24

4 sets:

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

A2: Plank Walks x 30 UB / rest 60s all unbroken 

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine) #53

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

+

12 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

#1=4 rounds +20 AS and 3 BUR

#2=4 rounds +20 AS

Was dragging!

Tuesday - 8.25. Did not do this workout (not sure what the deal is with Tuesday and my schedule!) travelled out of town from 6am-10:30pm.

A. Back Squat @ 33X1 - 4 x 6-8 / rest 2 min (build to heavy / focus on tempo)

B. Weighted Strict Sup Grip Pull-up - 4 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10)

C1: SA DB Row - 5 x 8-10 per arm / rest 60s (heavy)

C2: Barbell Curl (empty bar) - 5 x 12-15 UB / rest 2 min

+

Every 2 min for 10 sets:

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Wednesday - 8.26

Rest Day did 35 mins on the bike trainer late just to have some movement 

Thursday - 8.27