Huzzah ! She’s a sweetheart alright !
Thurs
Warm up stuff
3 rounds
2-55 Kb X 60 yard carry in rack
30 sec rest
35 DB X 10 hammer curls
30 sec rest
30 sec hollow holds
30 sec rest
WOD partner
45 DB X 20" box X 120 step ups
15# slam ball X 120 slams
114 X 30 yard sprints
25 min
Fri
Warm up stuff
Skill EMOM 10 min
275 X 2 X sumo DL
WOD
4 min
135 X 10 squat clean
200 meter run
4 rounds
Average 1:30 each round
Sat
Warm up
WOD
400 meter run
20 MB X 19 wall balls
19 burpees
70 DB X 19 snatch
19 push ups
19 sit ups
20" X 19 box jumps
19 jumping squats
19 toes to bar
135 X 9 bear complexes
19 toes to bar
19 jumping squats
20" X 19 box jumps
19 sit ups
19 push ups
70 DB X 4 snatch
10 burpees
40 min did this outside and didn’t finish and felt like I was going to die.
Mon
Warm up stuff
Skill
Power clean
115 X bunch
135 X bunch
155 X 1
185 X 1
205 X 1
WOD
AMRAP 20 min
135 X 5
10 toes to bar
20 MB X 20 wall balls
7 rounds
Tues July 4th
Warm up stuff
WOD 30 rounds
20 MB X 5 wall balls
3 hand stand push-ups
185 X 1 power clean
I got through 5 rounds and felt my back go. So stopped and went outside and ran over 3 miles.
It is hot as hades out side today.
Mon back about 85%
Warm up stuff and stretches
Skill
Back squat with 1 sec pause in the hole
135 X bunch
185 X 3
225 X 3
245 X 3
275 X 3
295 X 2
WOD
EMOM X 10 min
Odd
135 X 6 thrusters
Even
10 kcal row
Sat
Warm up stuff
Partner WOD for time
2 rope climbs (Maya did one rope and I did 10 chin-ups)
20 reverse lunges I did 55db Maya did 30db
20 push ups
200 meter laps X 4 (2 each)
5 rounds 27:03
Mon workout before we leave for Cape Cod
Warm up stuff
Skill Front Squat
135 X 3
185 X 2
225 X 1
275 X 3
295 X 2
315 X 1
WOD
AMRAP 10 min
135 X 5 Clusters
10 burpee pull ups
4 rounds
1 Like
Wed
Working out here this week
Skill OTM
135 X 1 PC
135 X 2 Hang Clean
8 min
WOD
135 X 21 PC
20# MB X 21 wall balls
135 X 18 PC
20# MB X 18 wall balls
135 X 15 PC
20# MB X 15 wall balls
135 X 12 PC
20# MB X 12 wall balls
135 X 9 PC
20# MB X 9 wall balls
135 X 6 PC
20# MB X 6 wall balls
135 X 3 PC
20# MB X 3 wall balls
16:35
Thurs
Warm up stuff
Strength front squat
135 X bunch
225 X 6
245 X 4
275 X 2
225 X 6
245 X 4
295 X 1
WOD
400 meter run
Then
20 walking lunges
80 jump ropes
5 rounds
Then 400 meter run
11:30
Mon back screwed to 40% now
Foam roll and lacrosse ball
10 min assault bike
3 rounds of
1 min plank
20 leg raises
10 sit ups
WOD
5 rounds
90# suit case carry 25 yards each arm
135# sled pull 50 yards
15 min
Wed back still sucks about 50% better
Warm up stuff
Strength push press
135 X bunch
165 X 3
185 X 3
215 X 3
235 X 3
WOD
40 push ups (was supposed to be KB swings)
40 lunges
40 sit ups
80 jump ropes
30 push ups
30 lunges
30 sit-ups
60 jump ropes
20 push ups
20 lunges
20 sit-ups
40 jump ropes
10 push ups
10 lunges
10 sit-ups
20 jump ropes
16:45 min
Thurs getting ART today for the back
Warm up stuff
5 rounds of 5 min
400 meter run
15 hanging leg raises
2 wall walks
Slowest times was 2:35
3 rounds
20 sec of laying leg raises
30 sec plank
Rest 10 sec
Tues
Warm up stuff (sally up)
WOD
5 toes to bar
115 X 10 power clean
24" X 15 box jumps
5 rounds 18 min
3 rounds
25 DB X 8 X split squat per leg
30 sec rest
25 DB X 15 later raises
30 sec rest
10 per leg IT band foam rolls
30 sec rest
20 sec hollow holds
Back about 80% better. Have another ART treatment today at 3
Thurs
Warm up stuff
Partner WOD
70 KB’s X 800 meters farmers carry
150 sled X 400 meter sled push
70 KB’s X 800 meters farmers carry
150 sled X 400 meter sled push
25 min
Now off to Baton Rouge and back is some what better. Still don’t want to load my spine or do any hinge type work.
Mon
Warm up stuff
Strength
Zercher squats
135 X bunch
225 X 3
245 X 3
275 X 3
295 X 3
315 X 1
Back did okay with this
WOD
1 power clean
1 hang full clean
1 thruster
2 power clean
2 hang full clean
2 thruster
3 power clean
3 hang full clean
3 thruster
4 power clean
4 hang full clean
4 thruster
5 power clean
5 hang full clean
5 thruster
6 power clean
6 hang full clean
9 min
Back did okay I did not push this WOD and took my time with correct form.
Sat
Warm up stuff
Partner WOD
31 min AMRAP
400 meter 50# object carry
While partner is doing
155 X 8 thrusters
6 strict pull-ups
11 box jumps at 24"
Did 6 rounds and up to 3 box jumps
Tues
Warm up stuff
WOD
50 kcal row
21 burpee box jumps 24"
50 kcal row
15 burpee box jumps 24"
50 kcal row
9 burpee box jumps 24"
17:51
Had to leave Maya has to be at work.
Back about 85%