July 10, 2015

Happy Friday! Had a BEAUTIFUL morning - got up early and did a LIGHT HIKE with the pups. We hiked the power lines at Lake Hollywood - so not a lot of elevation (was worried about Grace). We hiked for 1 hour and covered just over 3 Miles. HR stayed below 130bpm as dogs kept stopping to rest:)

At High Voltage today with Bryan:

Warmup: IDO Scap Routine +
10 UB Dubs + 10 Tuck Ups
15 UB Dubs + 15 Tuck Ups
20 UB Dubs + 20 Tuck Ups
30 UB Dubs.

A. Shoulder Press @ 31x1; 5x5; rest 2min

• Set 1: #75
• Set 2: #80
• Set 3: #80
• Set 4: #80 (Broke 4+1)
• Set 5: #80

B1. Strict HSPUs; 6 for time x 4 sets; rest 45 sec

• Set 1 (3+1+1+1) Video: https://youtu.be/LpFUttYm9hk
• Set 2 (3+1+1+1) Video: https://youtu.be/Ki3vTZZl7AM
• Set 3 (2+2+1+1(F) +1 Video: https://youtu.be/mi6MCGrNWP0
• Set 4 (2+1+1+1+1) Video: https://youtu.be/zEYPVTvMmW0

B2. Push Press; 8, 8, 8, 8; rest 3min 

• Set 1 #95 Video: https://youtu.be/mMQQ_HDPD6Y
• Set 2 #95 Video: https://youtu.be/4euCZRi5i9c
• Set 3 #100 Video: https://youtu.be/03EbilVpLg4
• Set 4 #105 Video: https://youtu.be/_gvNK-_JFJM

C. CTB Progression x4 rounds
10-12x Bar-hanging Arch-Hollows
4-6x “hip-to-bar” kips
4-6x Perfect CTB reps (focus on delaying pull to bar)
*rest b/t each movement and focus on transferring skill from one to the next
Follow this video, ignore squat at beginning: https://vimeo.com/129882199

• Set 1: https://youtu.be/4jqw5k1H_W4
• Set 2: https://youtu.be/TOtAedu88_4
• Set 3: https://youtu.be/ajdgaNtdE0w
• Set 4: https://youtu.be/NN3CR77h1lI
• Felt pretty disastrous today on the C2B Butterfly work. Hands were death-gripping the bar - couldn't loosen grip. Hands were sore. Felt disconnected. Frustrating.

+
EN1 work for 45min (120-140 BPM HR)

You choose what you'd like to do here: hike, swim, walk/jog, mixture of all of them etc. 

Feeling pretty good. We decided to do the "cardio fusion" class + some air assault for 45 minutes. Kept HR below 140BPM but it was around 130-140BPM during the "wod" and lower on bike at end.

Program (27 Min) + Air Assault for 16 Minutes:

A: BOX STEP UPS - AMRAP in 6 MINUTES*

* @ :30 MARK - Stop atop box and do 5 Air Squats (fast)

* @ :60 MARK - Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

B: JUMP ROPE - AMRAP in 6 MINUTES*

*@ :30 MARK - Stop and do 5 PUSH UPS (UB)

*@ :60 MARK - Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

C: KB SWING (12kg) - AMRAP in 6 MINUTES*

*@:30 MARK - Stop and do 5 Sit Ups

*@:60 MARK - Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

D: 10 M SHUTTLE RUNS (4 x 10 M Each Set) - AMRAP in 6 MINUTES*

*@:30 MARK - Stop and do 5 Alt. Jump Lunges

*@:60 MARK - Stop and do 2 Burpees

REST 1 MINUTE + 16 MIN AIR ASSAULT.