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)
Thursday, March 31, 2016
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!
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!
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).
Wednesday, February 24, 2016
February 24, 2016
Went for a good hike up Wisdom this AM with pups - 1 Hour.
Warmup was small plates and mobility. Did some light snatches but had a pinch in sub scap so stopped and lx ball. Warmed up DL.
A1. Deadlift @ light load; 10 reps AFAP x 3 sets; rest 20 sec
A2. Burpees over Bar; 6 reps AFAP x 3 sets; rest 2min
B2. TTB; 8 reps AFAP x 3 sets; rest to full recovery
Row 3min @ easy pace
3min of Movement practice (any movement you need confidence in)
x4 sets
Warmup was small plates and mobility. Did some light snatches but had a pinch in sub scap so stopped and lx ball. Warmed up DL.
A1. Deadlift @ light load; 10 reps AFAP x 3 sets; rest 20 sec
A2. Burpees over Bar; 6 reps AFAP x 3 sets; rest 2min
- All sets unbroken (DL @ #155, 165, 175)
- Ave. time was 40 sec
B2. TTB; 8 reps AFAP x 3 sets; rest to full recovery
- All sets unbroken and fast
- All PC @ #115
Row 3min @ easy pace
3min of Movement practice (any movement you need confidence in)
x4 sets
- Ave pace 2:30
- Did 3 sets of E30SEC x 3 BF Pull Ups, felt hands swelling / about to rip so just did Air Assault for last 3 min
Tuesday, February 23, 2016
February 23, 2016
So yesterday, I was feeling pretty good about myself. I thought, maybe I AM ready for the Open. And then today I felt like I got my ass handed to me lol. Overall, I'm feeling as good as can be expected. Hoping 16.1 is NOT burpees and C2B;)
Warmup - 10 Minutes - Small plates for shoulders and banded lateral walks and squats for cleans.
For Time:
12-9-6-3:
Kipping HSPU
5-4-3-2-1:
Squat Clean @ 115#
Assault 30 Sec @ 75-80%
Assault 30 Sec @ 30%
x15-20 sets (base on how you feel)
Warmup - 10 Minutes - Small plates for shoulders and banded lateral walks and squats for cleans.
For Time:
12-9-6-3:
Kipping HSPU
5-4-3-2-1:
Squat Clean @ 115#
- Took me 5:22
- First set of HSPU hot - did 12 UB, but screwed me for set of 9 - had to break into 3's, and 3's for the rest of sets
- Cleans were touch and go, fine.
Assault 30 Sec @ 75-80%
Assault 30 Sec @ 30%
x15-20 sets (base on how you feel)
- Did 20 Minutes
- Tried to push for 260-300 on the harder efforts - most were, a few dropped to around 240-250
No hike today. Might not get a hike in again this week due to schedule, will try.
Monday, February 22, 2016
February 22, 2016
AM - Early hike with the pups up Wisdom. Pushed the pace this morning. Felt great!
Combined program so I could get on track with Monday.
Did 10 MIN - Squat Clean & Jerk to start - did #165 x 2. Moved on. Squat cleans felt a little slow today.
A1. Power Snatch @ 65#; 6 for time x 4 sets; rest 20 sec
A2. Muscle Ups; 3 for time x 4 sets; rest 20 seconds
A3. Wall Balls; 15 UB x 4 sets; rest 20 sec
A4. Double Unders; 40 x 4 sets; rest 4min
12-9-6:
Assault Cals
Front Squat (75#)
Combined program so I could get on track with Monday.
Did 10 MIN - Squat Clean & Jerk to start - did #165 x 2. Moved on. Squat cleans felt a little slow today.
A1. Power Snatch @ 65#; 6 for time x 4 sets; rest 20 sec
A2. Muscle Ups; 3 for time x 4 sets; rest 20 seconds
A3. Wall Balls; 15 UB x 4 sets; rest 20 sec
A4. Double Unders; 40 x 4 sets; rest 4min
- All sets done UNBROKEN and felt great
- Muscles ups felt smooth
- Didn't need to rest all 20s between movements
- Only one set I broke 9 + 31 on Dubs
- never redlined felt sub max and smooth
- Did all sets BF C2B - Still not dropping enough from top and kicking but felt improvements today
12-9-6:
Assault Cals
Front Squat (75#)
- took 4:15 - felt fine - did not redline - legs got hot though
Friday, February 19, 2016
February 19, 2016
Did an early hike with pups up Wisdom (60 Minutes)
Trained at 2PM:
Warmed up with Shoulder Mobility and some Split Jerks (Split Presses, Jerk balances, then Singles from #85,95,105,115,135, 145, 155, 165). All felt smooth.
A1. Kipping HSPUs; 8 for time x 4 sets; rest 1min
A2. Muscle Ups; 4 for time x 4 sets; rest 4min
3 Sets:
10 Thrusters @ 65#
10 Pull-ups
rest as needed bw sets
Trained at 2PM:
Warmed up with Shoulder Mobility and some Split Jerks (Split Presses, Jerk balances, then Singles from #85,95,105,115,135, 145, 155, 165). All felt smooth.
A1. Kipping HSPUs; 8 for time x 4 sets; rest 1min
A2. Muscle Ups; 4 for time x 4 sets; rest 4min
- Set 1: 17 Sec HSPU UB / 4 UB MU
- Set 2: 17 Sec HSPU UB / 3UB+1F / 1F / 1 good
- Set 3: 18 Sec HSPU UB / 2UB + 1 + 1
- Set 4: 16 Sec HSPU UB / 2UB + 1+1F + 1
3 Sets:
10 Thrusters @ 65#
10 Pull-ups
rest as needed bw sets
- took 4:00
- Thrusters sets all UB
- Pull ups were rough. I'm all arms. Very fatigued. Not enough hips to keep me efficient in PU under fatigue.
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