Thursday, April 14, 2016

Coached / Joined in with 12:30 class - MAP Running.

30 SEC RUN / 30 SEC WALK x 6 SETS
+
WALK 2 MIN

x 4 TOTAL ROUNDS

REST

With 4:30 CLASS - did 30 MIN STEADY STATE AIR ASSAULT

REST

With 5:30 CLASS - did 30 sec ROW (5 CAL + 30 sec REST x 30 SETS

Felt great today. Little back tight on the row. Hips got sore on the runs. But good!

Wednesday, April 13 2016

Got to train with Robin, so we really mashed it up. Did solid warmup then:

EMOM x 10 MIN - 2 REPS SQUAT CLEAN: #95, 105, 115, 125, 135, 135, 140, 140, 145, 145

10 MIN PARTNER AMRAP - ended up doing almost 5 sets of:

10 POWER CLEANS (#85)
6 TTB
30 DUBS
+

4 SETS:
A1: Bench Press x 7 Reps (#85, 95, 105, 115)
A2: Strict Pull Ups (3+3)

+
REST AND COACH

+

PM WOD WITH FRIENDS:

3 RFT

400 M RUN
30 UB WALL BALL SHOTS
15 BURPEES
1 MU + 3 DIPS AT TOP
(Took around 17 minutes - felt great!)

Monday, April 11 2016

Took Cardio Fusion class after coaching.


TABATA STYLE - :20 ON / :10 OFF

COMPLETE ALL STATIONS WORKING :20 ON / :10 OFF x 8 SETS (4 MIN) + 1 MIN REST / ROTATE. THEN START OVER AT TOP WORKING :20 ON/ :10 OFF x 4 SETS EACH (2 MIN) + 30 SEC REST/ ROTATION. Total Program will take 45 MINUTES.

STATION 1: AIR ASSAULT (R1 = 8 SETS / R2 = 4 SETS)
REST 1 MIN  / ROTATE (R1 = 1 MIN / R2 = 30 SEC)

STATION 2: WALL BALL SHOTS
REST 1 MIN / ROTATE

STATION 3: ROW
REST 1 MIN / ROTATE

STATION 4: RUSSIAN KB SWINGS
REST 1 MIN / ROTATE

STATION 5: BOX STEP UPS
REST 1 MIN / ROTATE

STATION 6: SIT UPS
REST 1 MIN / ROTATE

THEN REPEAT FROM THE TOP WITH 4 SETS (2 MIN) AT EACH STATION + 30 SEC REST / ROTATION. TOTAL PROGRAM IS 45 MINUTES (ROUND 1 = 30 MIN, ROUND 2 = 15 MIN).

Tuesday, April 12 2016

Out of order on program - wanted to get back to my UB gymnastics! It was rough. Felt back to zero.

A. Split Jerk; 1 rep every 90 seconds for 10 reps (building each set)

• #85, 105, 115, 125, 135, 140, 145, 145, 145, 145 (heavy today) 

B. Muscle Ups; 2 on the minute for 10minutes (perfect reps) 

• 2UB x 5 MINUTES, 2 singles, then 1's for last 4 sets:(

C1. Weighted Ring Dip; 4-5 reps x 4 sets; rest 20 sec 

• 4 UB Unweighted Ring Dips

C2. Strict HSPUs; 4-5 reps x 4 sets; rest 20 sec 

• 3-4 Singles - WTF!!!

C3. Hand Release Push-ups; 15 reps x 4 sets; rest 4 min 

• 3 x 5's

While home in Vancouver... (April 2-8)

SO great to be home and visiting family. Didn't get too much training in, but had a couple of days...

4/4 - Hiked Lynn Loop - 1 Hour

4/5 - Took CF Lions class - was Bench Press and Deadlifts (and supplementary work)

4/7 - Hiked Quarry Rock - 1 Hour (steep)
+
Boot Camp Effect Class:
E90SEC x 3 SETS:
3 Deadlifts + 3 Deadlifts (@ 205-235)
10 Reps Feet Elevated Glute Bridges w/ 2 sec pause at top
10 Reps UB Thrusters @ #55
4 x 10 M Sled Push (+ 180lbs)
10 Reps (each leg) DB Step Ups (#15 each hand)
+
Finisher 12 MIN CAP:
50 WBS (#14)
40 Walking Lunges w/ 16kg KB Pass throughs
30 KB Swings (24kg)
20 Pistols (each leg)
10 Single Leg Burpees (did reg burpees)
200 M Row
(finished at 12:15)

March 31, 2016

Was a rest day, but ended up doing some training because my classes were small, so I jumped in here and there.

Warmup - Done 3 x in 3 different classes:

10 x Banded OH Pass
40 M High Knees
10 x Banded Lat Pull Downs
40 M Butt Kicks
10 x Banded Chest Pull Aparts
40 M Side Shuffle
10 x Banded Scap Push Ups
40 M Side Lunges
+
8 Reps L/ 8 Reps R - 4 Part Samson Series + Calves and Ankles

Strict c2b Pull Ups x 2 Reps EMOM x 10 - Done in 2 Classes

MAP (ish) Session - 24 Min

35 SEC RUN @ 91-96% PRE + 1:25 REST (Walk/ jog - incomplete rest) x 12 SETS

Covered 12 x 400 M in 24 M time frame as rx'd above - was fun!

March 30, 2016

Did program: Used 24kg for FC and 16kg for WC. Did most sets of DUBS unbroken. Had to bend knees on compression / hollow hold. 6  rounds per set.

15min AMRAP @ 80% 
100' Farmers Carry R ARM
100' Farmers Carry L ARM
30 Double Unders 
100' Waiters Carry R ARM 
100' Waiters Carry L ARM 
30 Sec Hollow Hold 
rest 5min 
x2 sets