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

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)

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

• 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

March 2, 2016

Mobility warmup w/ bands for scap work and hips.

A1. Back Squat; 3x3; rest 2min 

• did 3 x 95, 135, 155, 165, 175, 185

A2. Deadlift; 3x3; rest 2min 

• did 3 x 135, 155, 185, 205, 215, 225

Did quick Snatch work built up singles - 85, 105, 115, 125

B. Muscle Ups; 2-3 on the minute for 5 minutes 

• 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)

March 1, 2016

A. CARs 
B. PAILs/RAILs

• did some semblance of this work for approx. 10 Minutes 

C. HSPUs; kipping hspu practice for 10min 
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).

February 27, 2016

Went for a solid 1 Hr Hike - flushed out legs, got some sun:)