Friday, July 10, 2015

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

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

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
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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.


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Thursday, July 9, 2015

July 9, 2015

Rest day - but coached lots of classes. So I went in and did a little EN-1 (aerobic work):

Run - 14 Minutes (1.7 Miles) + 35 Min on Air Dyne:) & Some mobility.
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Wednesday, July 8, 2015

July 8, 2015

Back in the box after a nice long weekend in NY:) Coached at 12:30, trained at 1:30PM with Bryan and Andrew. First time doing anything Snatch-like in quite a while!

Warmup: IDO PORTAL Squat routine + 4 Part Banded Squats + 3 Sets 20 UB WBS #12, Seal Stretch, Lat Pull Downs, OH Pass Thrus

A. Snatch Pull Under; 3 reps x 5 sets; rest as needed
https://vimeo.com/13865365
B. Drop Snatch; 2-3 reps on the minute for 7min

C. Thrusters @ 85#; 5 on the min for 5min

D. Front Squat @ 135#; 5 on the min for 5min 
  • Done - forgot to tape
+
Row easy for 15min 
  • done - Rowing Coach Jeff W. watched me and coached me through it - watching my technique
  • Notes: 
  • my range was not extended enough, short punchy strokes
  • my leg/ back connection was off, preventing max power / most efficient pulls
  • he had me take my feet out of straps and work on the pendulum swing motion between pushing and pulling - it felt SO MUCH BETTER (my 500/ pace dropped from 2:26 to 2:14 without feeling difference
  • he had me work on kicking the butt back before fulling extending my back
  • he had me keep my chin up
  • he had me open my knees more (legs too long to keep inside arms)
  • he had me feel the pendulum with feet outside straps, then back in
  • total row was approx. 2800 M
Suggestions made: Due to the drastic positional changes I will have to make to become more efficient in my rows, my back will continue to "light up" until I'm conditioned properly. He suggested (I pass on to you) that we don't program any "long rows" - but rather shorter intervals with "get up and walk around" breaks so that my body can absorb the muscular changes I will need to make over time with the changes in my body position / pull / strokes / etc. We can still do longer aerobic work - just more rests written in. He said if I stay on too long, and my back is that sore, I won't adapt properly I will just "cope" and then continue with bad habits / poor form. I have to say I felt an immense difference just in this small period of time having someone properly analyze my issues on the rower. Very happy with this row:)

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Monday, July 6, 2015

July 6, 2015

Last beautiful day on Atlantic Beach:) Got this little one in before heading off to enjoy the day.

A1. Push-ups; 12 UB reps x 3 sets; rest 1min
A2. Tuck-ups; 12 reps x 3 sets; rest 1min
A3. 40 UB Double Unders x 3 sets; rest 1min
  • It took me approx. 150 broken dubs to finally get my first set of 40 UB.
  • All sets (finally) unbroken. Push Ups and Tuck Ups easy and snappy.
B. Air Squats; 150 for time; rest as needed before 'c'

  • Got a little lactic. Finished in 4:16

C. Burpees; 15 AFAP x 4 sets; rest 3min 
  • Set 1: :35
  • Set 2: :35
  • Set 3: :34
  • Set 4: :27

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Saturday, July 4, 2015

July 4, 2015

I DID IT!!! Happy 4th of July!

Walked 5 min to board walk... RAN 3 MILES (it's 3/4 mile length so x 4) = 28 MIN (with maybe 1 min total of walking at 1/2 way mark 1.5 miles) - did in 28 MINUTES. Breathing felt fine, easy. My body had a tough time. My right hip and knee were in pain on way there / my left hip and knee on way back (must be slight incline on boardwalk). Otherwise, happy I did it!!!!

Walked home. Shower and party time;)
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Friday, July 3, 2015

July 3, 2015

In the AB with family. Beautiful sunny day on the beach. Nice easy program:)

A1. Scap Push-ups; 10 reps with 1 sec pause in top/bottom x 4 sets; rest 1min
A2. Hollow rocks; 30 sec continuous x 4 sets; rest 1min
  • done - did 15 perfect HR's instead of 30sec wasn't watching clock
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5 sets:
30 UB Air Squats AFAP
rest 30 sec
30 UB Double Unders
rest 30 sec
10 Perfect Push-ups
rest 30 sec 

  • didn't time sets, but did all Air Squats UB and fast
  • did DUBS UB - had to restart a few times on sets 3,4,5 (got to 24, 26, 28, 18, etc.ugh!!! but happy to do them)
  • Push Ups perfect, UB in sets and in tempo!
Did HS Holds in warmup
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Wednesday, July 1, 2015

July 1, 2015

Happy Canada Day:)

Day 4 training for me this week. My body was exceptionally sore (still the hammies from Sunday) - so I had House work on my hamstrings and calves (smashed with heel) for about 10 minutes. Also rolled out on a softball. Not much else for a warmup today.

A. Tuck-Ups; 12 reps x 4 sets; rest 90 sec
  • Done - all sets UB
B. L-Hang From Bar; accumulate 30 sec x 4; rest 2min

  • Did :15 / rest :15 / :15 for each set - but today my hamstrings were still too tight to hold L-Sit - did these as knee ups:(
+
Annie - VIDEO: https://youtu.be/01DnwhMN6NA

 7:25 - reviewing the video I think I added a few extra Dubs - which could have saved me a few seconds. Wish I had done my DUBS unbroken, I don't see why I couldn't have - I think I was anxious. I def rushed at end and my form was nasty on last 10. My abs held up (first time in YEARS I have been able to get through "Annie" without stopping due to intercostal muscle spasm - so I considered this a big win - I don't think I've ever done sub 9 min anyway). DID NOT FEEL GASSED AT ALL. 
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