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!
Thursday, March 31, 2016
Wednesday, March 30, 2016
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
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
March 29, 2016
Went for a 1hr hike with pups in the morning. Coached, then took the 5:30PM Class - was actually VERY challenging!
Group Warmup & Mobility: 10 MINUTE PROGRAM
1 MIN DOUBLE UNDER PRACTICE
30 Sec Walk the Floor / 30 Sec Push Ups
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Iron Cross / 30 Sec Scorpions
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Sec Single Leg Glute Bridge R / 30 Sec Single Leg Glute Bridge L
STRENGTH, TECHNIQUE & DEVELOPMENT: P.C COMPLEX (20 MIN)
Used #85 For Movements 1-4 and #175 for DL.
5 ROUNDS:
8 BARBELL HIP THRUST or GLUTE BRIDGE
8 BB PENDLAY ROWS
8 BB ROMANIAN DEADLIFT
8 BB FRONT RACK ALT. LUNGES (may rack from Power Clean or Rack)
8 BB DEADLIFT
REST 2 MINUTES
Group Warmup & Mobility: 10 MINUTE PROGRAM
1 MIN DOUBLE UNDER PRACTICE
30 Sec Walk the Floor / 30 Sec Push Ups
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Iron Cross / 30 Sec Scorpions
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Sec Single Leg Glute Bridge R / 30 Sec Single Leg Glute Bridge L
STRENGTH, TECHNIQUE & DEVELOPMENT: P.C COMPLEX (20 MIN)
Used #85 For Movements 1-4 and #175 for DL.
5 ROUNDS:
8 BARBELL HIP THRUST or GLUTE BRIDGE
8 BB PENDLAY ROWS
8 BB ROMANIAN DEADLIFT
8 BB FRONT RACK ALT. LUNGES (may rack from Power Clean or Rack)
8 BB DEADLIFT
REST 2 MINUTES
March 28, 2016
Starting back. Took a Cardio Fusion class for fun, and some breathing:)
Did KB Work with 16kg KB.
Working "Tabata Style" - :20 ON/ :10 REST - switch movements every 30 SEC as rx'd:
:20 KB SWING (both hands) / :10 rest
:20 KB SWING - RIGHT ARM ONLY / :10 rest
:20 KB SWING - LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)
x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)
Did KB Work with 16kg KB.
Working "Tabata Style" - :20 ON/ :10 REST - switch movements every 30 SEC as rx'd:
:20 KB SWING (both hands) / :10 rest
:20 KB SWING - RIGHT ARM ONLY / :10 rest
:20 KB SWING - LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)
x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)
Thursday, March 10, 2016
March 9, 2016
Mixed program. Re-tested 16.2 on Monday. Did mobility and rest Tuesday. Weds did mix of programs:
Warmed up with plate series and mobility. Snatches - built up to #115.
A: Split Jerk - built up singles #115, 125, 135, 145, 155, 165
B: EMOM 8 x 3 Push Jerks @ #105
C1: HSPU 2 Strict + 8 Kip; 4 sets
C2: 3 MU; 4 sets
Warmed up with plate series and mobility. Snatches - built up to #115.
A: Split Jerk - built up singles #115, 125, 135, 145, 155, 165
B: EMOM 8 x 3 Push Jerks @ #105
C1: HSPU 2 Strict + 8 Kip; 4 sets
C2: 3 MU; 4 sets
- did 2 Strict+4Kip / 4kip for all sets and 2+1 for all MU
3 SETS:
10 DL #155
12 THRUSTER #65
300 M ROW
2 min rest
Round 1 - 2:26
Round 2 - 2:44
Round 3 - 3:00
Wednesday, March 2, 2016
March 2, 2016
Mobility warmup w/ bands for scap work and hips.
A1. Back Squat; 3x3; rest 2min
B. Muscle Ups; 2-3 on the minute for 5 minutes
+
5 sets:
15 Cal Assault
10 wall balls
10 toes to bar
rest 2 min bw sets
A1. Back Squat; 3x3; rest 2min
- did 3 x 95, 135, 155, 165, 175, 185
- did 3 x 135, 155, 185, 205, 215, 225
Did quick Snatch work built up singles - 85, 105, 115, 125
- 3ub, 3ub, 3ub, 2 1/2 ub (catch no dip), 2 1/2 ub (catch no dip), then 2 singles after in min 6
+
5 sets:
15 Cal Assault
10 wall balls
10 toes to bar
rest 2 min bw sets
- Did all sets unbroken WBS @ #20 and UB TTB
- Set 1: 20-22:25 (2:25)
- Set 2: 24:25-26:58 (2:33)
- Set 3: 28:58-31:38 (2:40)
- Set 4: 33:38-36:14 (2:36)
- Set 5: 38:14-40:44 (2:30)
Tuesday, March 1, 2016
March 1, 2016
A. CARs
B. PAILs/RAILs
Did EMOM 8 (8 Sets) of 2 Strict HSPU + 3 Kip (UB). Started to fatigue so didn't go to 10.
+
Assault 15 Sec @ 100%
Assault Slow Spin for 3min
x3 sets
Assault 30 Sec @ 75%
Assault 30 Sec @ 30 %
x12 sets
B. PAILs/RAILs
- did some semblance of this work for approx. 10 Minutes
Did EMOM 8 (8 Sets) of 2 Strict HSPU + 3 Kip (UB). Started to fatigue so didn't go to 10.
+
Assault 15 Sec @ 100%
Assault Slow Spin for 3min
x3 sets
- Done
Assault 30 Sec @ 75%
Assault 30 Sec @ 30 %
x12 sets
- Done - kept ave watts 308-345 on 75% - felt good!
February 28, 2016
RE-TEST 16.1 - Completed 174 Reps (6 Rounds + 18 Reps) (+13 Point improvement).
Current standing 786/13,992 Masters Women 40-44. (30th / 636 in SoCal).
Current standing 786/13,992 Masters Women 40-44. (30th / 636 in SoCal).
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