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!
Thursday, April 14, 2016
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!)
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).
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)
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)
- 2UB x 5 MINUTES, 2 singles, then 1's for last 4 sets:(
- 4 UB Unweighted Ring Dips
- 3-4 Singles - WTF!!!
- 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)
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)
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