PM
[A] Shoulder and leg banded mobility
[B] 10 min EMOM
1-Jumping bar muscle-up
[C] For Time:
21-15-9
Strict ring dips
GHSU
Run 4 laps
13:45
[D] 10 minutes of Gymnastic Play
Worked on skin the cat
Ring back levers
[E] 10 min EMOM
5- Hanging power cleans- Building
95, 95, 105, 105, 115, 125, 125, 135, 135, 135
[F] 2k Row- Recovery
8:00
Friday, May 29, 2020
[Tuesday] 5.26.20 Calisthenics Triceps
PM
[A] Shoulder and leg banded mobility
[B] Warm-up
3 Rounds
10- Dip hold- alternating knee sides
10- Dip hold- knee ups
10- Dip hold- crunches
[C] 3 Rounds TABATA
30 second of work/ :45 seconds of rest
Straight bar dips
Decline push-ups (Slow)
Diamond push-ups
Slow dips
Mountain climbers
Close tricep extension
Skull crushers
[D] 2k Row- Recovery
[A] Shoulder and leg banded mobility
[B] Warm-up
3 Rounds
10- Dip hold- alternating knee sides
10- Dip hold- knee ups
10- Dip hold- crunches
[C] 3 Rounds TABATA
30 second of work/ :45 seconds of rest
Straight bar dips
Decline push-ups (Slow)
Diamond push-ups
Slow dips
Mountain climbers
Close tricep extension
Skull crushers
[D] 2k Row- Recovery
Tuesday, May 26, 2020
[Monday] 5.25.20 Memorial Day- Murph
AM
[A] Banded work- mobility
[B] Murph
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile
Completed this all the way through with no partitioning. Did not wear a weighted vest, may do that next year.
55:07
[A] Banded work- mobility
[B] Murph
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile
Completed this all the way through with no partitioning. Did not wear a weighted vest, may do that next year.
55:07
[Thursday] 5.21.20 Row/Push-ups
PM
[A] Shoulder mobility
[B] For Time:
50-40-30-20-10 Cal row
50-40-30-20-10 Push-ups
17:56
[C] 15 EMOM
Min 1: 7 Box jump overs (24")
Min 2: 20 Plank jacks
[Tuesday] 5.19.20 Deadlifts+ Core
PM
[A] Shoulder mobility
[B] 10 RFT:
10 Deadlift (#185)
10 Wallballs (#14)
10 GHSU
24:03
[C] 15 EMOM
Min 1: 7 Inclined leg levers with lift
Min 2: 30 second side plank (R)
Min 3: 30 second side plank (L)
[D] 2K Recovery row
[A] Shoulder mobility
[B] 10 RFT:
10 Deadlift (#185)
10 Wallballs (#14)
10 GHSU
24:03
[C] 15 EMOM
Min 1: 7 Inclined leg levers with lift
Min 2: 30 second side plank (R)
Min 3: 30 second side plank (L)
[D] 2K Recovery row
Monday, May 18, 2020
[Monday] 5.18.20 Calisthenics- Chest
PM
[A] Plank app- Intermediate- Day-23
[B] For work:
Modified explosive push-ups 16/14/12
Knee tuck push-ups 16/14/12
Push-up jacks 16/14/12
Superman push-ups 16/14/12
Wide push-ups on parallette bar 14/10/10 (Had to partition)
[A] Plank app- Intermediate- Day-23
[B] For work:
Modified explosive push-ups 16/14/12
Knee tuck push-ups 16/14/12
Push-up jacks 16/14/12
Superman push-ups 16/14/12
Wide push-ups on parallette bar 14/10/10 (Had to partition)
[Sunday] 5.17.20 Deadlifts
AM
[A] Cross over symmetry
[B] Banded shoulder and leg mobility
[C] Deadlifts 5x10
135, 185, 215, 235, 245
[D] 10 EMOM
10 Box jump overs
[A] Cross over symmetry
[B] Banded shoulder and leg mobility
[C] Deadlifts 5x10
135, 185, 215, 235, 245
[D] 10 EMOM
10 Box jump overs
[Friday] 5.15.20 Upper Body + Flight Simulator
PM
[A] Cross-over Symmetry
[B] Banded shoulder and leg mobility
[C] Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DU Unbroken- must stop each each set
14:04
[C] For Time:
21 C &J (#95)
100 DU
21 C &J (#95)
Every perform 5 T2B
13:03
[A] Cross-over Symmetry
[B] Banded shoulder and leg mobility
[C] Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DU Unbroken- must stop each each set
14:04
[C] For Time:
21 C &J (#95)
100 DU
21 C &J (#95)
Every perform 5 T2B
13:03
Wednesday, May 13, 2020
[Wednesday] 5.13.20 AM Aerobic Threshold/Core + PM Metcon
AM
[A] Shoulder mobility
[B] Max reps
2 AMRAP
Renegade rows (#25)
Rest 1 minute
2 AMRAP
Renegade rows (#25)
17, 15
Seemed a little heavier, probably should of gone with #20
[C] Aerobic Threshold- Rowing
On 0- 30 cal row
On 3- 25 cal row
On 5- 20 cal row
On 7- 30 cal row
On 10- 25 cal row
On 12- 20 cal row
On 14- 30 cal row
On 17- 25 cal row
On 19- 20 cal row
[D] Core- 3 Rounds for work
9 Romanian deadlift (#90 straight bar)
12 Straight strict bar dips
21 GHSU
[E] Core- 3 Rounds- Skill work
10 Banded external shoulder rotation (Red)
1 knee tuck dragon flag (R)
1 knee tuck dragon flag (L)
Dragonflag negative- as slow as possible both feet
PM
[A] Cross-over symmetry
[B] 15 AMRAP
25-20-15-10-5 Kipping pull-ups
50-40-30-20-10 Ab mat sit-ups
3 round- Completed the 15 pull-ups and 30 sit-ups
[A] Shoulder mobility
[B] Max reps
2 AMRAP
Renegade rows (#25)
Rest 1 minute
2 AMRAP
Renegade rows (#25)
17, 15
Seemed a little heavier, probably should of gone with #20
[C] Aerobic Threshold- Rowing
On 0- 30 cal row
On 3- 25 cal row
On 5- 20 cal row
On 7- 30 cal row
On 10- 25 cal row
On 12- 20 cal row
On 14- 30 cal row
On 17- 25 cal row
On 19- 20 cal row
[D] Core- 3 Rounds for work
9 Romanian deadlift (#90 straight bar)
12 Straight strict bar dips
21 GHSU
[E] Core- 3 Rounds- Skill work
10 Banded external shoulder rotation (Red)
1 knee tuck dragon flag (R)
1 knee tuck dragon flag (L)
Dragonflag negative- as slow as possible both feet
PM
[A] Cross-over symmetry
[B] 15 AMRAP
25-20-15-10-5 Kipping pull-ups
50-40-30-20-10 Ab mat sit-ups
3 round- Completed the 15 pull-ups and 30 sit-ups
Tuesday, May 12, 2020
[Tuesday] 5.12.20 Body Attack #99
PM
[A] Plank app- Intermediate Day- 22
[B] Les Mills- Body Attack #99
45 minutes HIIT
[C] 5RM Fighter pull-ups
7, 6, 5, 4, 4
[A] Plank app- Intermediate Day- 22
[B] Les Mills- Body Attack #99
45 minutes HIIT
[C] 5RM Fighter pull-ups
7, 6, 5, 4, 4
[Monday] 5.11.20 Calisthenics- Chest
PM
[A] Plank app- Intermediate- Day-21
[B] For work:
Modified explosive push-ups 16/14/12
Knee tuck push-ups 16/14/12
Push-up jacks 16/14/12
Superman push-ups 16/14/12
Wide push-ups on parallette bar 14/10/10 (Had to partition)
[C] 5RM Fighter Pull-ups
7, 6, 5, 4, 4
[A] Plank app- Intermediate- Day-21
[B] For work:
Modified explosive push-ups 16/14/12
Knee tuck push-ups 16/14/12
Push-up jacks 16/14/12
Superman push-ups 16/14/12
Wide push-ups on parallette bar 14/10/10 (Had to partition)
[C] 5RM Fighter Pull-ups
7, 6, 5, 4, 4
Sunday, May 3, 2020
[Sunday] 5.3.20 8 Mile Run
AM
[A] 8 Mile Loop Run
11:15/mile
Felt good until mile 6, after that drop off drastically. Had to walk most of the last 2 miles. Felt hot, drained, zapped. Been awhile since I felt that bad. Took a two hour nap afterwards
[A] 8 Mile Loop Run
11:15/mile
Felt good until mile 6, after that drop off drastically. Had to walk most of the last 2 miles. Felt hot, drained, zapped. Been awhile since I felt that bad. Took a two hour nap afterwards
[Saturday] 5.2.20 AM MetCon + Core
AM
[A] Cross-over symmetry
[B] Banded mobility- shoulder/legs
[C]5RM Fighter pull-ups
7, 6, 5, 4, 4,
[D] Hang power cleans 5x5
65, 75, 95, 135, 155
#155 was too heavy
[E] 5 Rounds for work:
25 DU
:30 second side plank (R)
25 DU
:30 second side plank (L)
[F] For Time:
21-18-15-12-9-6-3
T2B
Box jumps
Push-ups
18:24
[A] Cross-over symmetry
[B] Banded mobility- shoulder/legs
[C]5RM Fighter pull-ups
7, 6, 5, 4, 4,
[D] Hang power cleans 5x5
65, 75, 95, 135, 155
#155 was too heavy
[E] 5 Rounds for work:
25 DU
:30 second side plank (R)
25 DU
:30 second side plank (L)
[F] For Time:
21-18-15-12-9-6-3
T2B
Box jumps
Push-ups
18:24
[Friday] 5.1.20 Body Attack #89*
PM
[A] Shoulder mobility
[B] Lacrosse ball work
[C] Les Mills- Body Attack #89
45 minutes
A favorite of mine.
[A] Shoulder mobility
[B] Lacrosse ball work
[C] Les Mills- Body Attack #89
45 minutes
A favorite of mine.
[Wednesday] 4.29.20 GRIT- Cardio # 17
PM
[A] Plank app- Intermediate Day- 14
[B] Les Mills- GRIT Cardio #17
20 minutes HIIT
[C] 5RM Fighter Pull-ups
7, 6, 5, 4, 3
[A] Plank app- Intermediate Day- 14
[B] Les Mills- GRIT Cardio #17
20 minutes HIIT
[C] 5RM Fighter Pull-ups
7, 6, 5, 4, 3
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