Sunday, September 11, 2016

Sunda/Hard 10

Took walk/run yesterday (Saturday) with Luca and Dixie. Very easy. 

Also took a hike with Luca on back today for about 1.5hrs

Did this in afternoon:

Day 10 
A. Clean Grip Deadlift Cluster rest 20 second btwn reps rest 2 min btwn sets x5 

275 for all

grip, thumbs, baby hands. Little pain/tight inside right shoulder blade, maybe a good thing since that's what I've been focusing on in pt. 

B1. Tempo Single Leg Romanian Deadlift 4-6 Reps rest 1 min btwn legs x4 3 seconds up 3 seconds down 1 second pause at both the top and the bottom 

95lbs x6 for all. Getting more stable with these

B2. Seated Good Mornings 8-10 reps rest 1 min x4 

135lbs x 10 for all. These were rough today. 

B3. Low Ring Hamstring Curls 12-15 reps rest 1 min x4 

15,15, 13,12

B4. 15 Deadlifts AFAP @ 225lbs rest 4 min x4

Yup, all about 20sec

Friday, September 9, 2016

Friday/Easy 6

Tried to workout last two days but my legs are totally worked from Tuesday. I wanted to do hard 10 yesterday or today and that was my plan but my inner hamstrings can't handle it. They started to tighten up as soon as I tried to warm up. Tried to take my time warning them up and stretching but they wouldn't loosen up. They cramped as soon as I started deadlifting, even warmup sets at 135. 

Day 6 

5 min Row @ 150 BPM 
20 Wall Ball Tosses 
5 min Run @ 150BPM 
20 Box Jumps + step down 20" 
5 min AB @ 150 BPM 
20 Burpees 

Yup- all felt good. I did the ski erg instead of run. Thought it would be better for legs that have been bothering me. They were ok on this workout. I felt them but just tight, no cramping like I was getting when I was starting to deadlift. 

Tuesday, September 6, 2016

Monday/Hard 9

Took a run, and a long hike this weekend at cabin. Did shoulder exercises too. 

Day 9 

A. Front Squat 3-3-3-2-1 rest 2 min btwn sets set of 3 have to be heavier or same weight as set of 3 on Day 5 

270 x3 x3 x3
280 x2
295 X1

All felt pretty good 

B1. Glute Ham Raises 10-12 reps rest 2 min x5 

X12, x12, x11, x10, x10

B2. Seated Good mornings 10-12 reps rest 2 min x5 

135 x 12 for all

5 Rounds for TIme 
3 Power Clean 205lbs 
2 Front Squat 255lbs 
1 Back Squat 305lbs
*Use 1 bar rack the bar on the 3rd power clean add 25lb paltes for each movement and take them off after the PC

9:56 very consistent each round. All just shy of 2mn, slowed down by 10 sec at most from start to finish. Pc- unbroken. Felt good. Front squat was hardest part by far. 

My quads are cramping now. About 10mn after

It's now 3 hrs later and my legs are very tight.  Mid back a bit sore too. Was planning on hard day tomorrow but we'll see, may need to be an easy day. 

Friday, September 2, 2016

Friday/Hard 8

Day 8 

A. Deadlift 6x5 @ Same Weight as day 4 rest 2 min btwn sets B. 

335lbs. But day 4 was deficit.....

Was fine. 

Weighted Pull ups 6x5 @ same weight as Day 4 rest 2 min btwn sets 

20lb vest. Kinda easy

+ 3 Rounds For Time
15 Power Cleans 135lbs 
15 Bar Facing Burpees
15 Ghd
15 Box Jumps 24"


First set of PC 8,7. Then sets of 5 on them. Breaks too long in pc. They worked me. 

Everything else slow and steady, paced. Maybe should have gone faster on other stuff but was trying not to exhaust  myself before cleans. Last round of Ghd was a littl hard. 

Kinda feel like I suck lately but I'm ok with it. Happy to be working out regularly for the last 3 weeks.  Will fill some stuff in this weekend at cabin but won't do any of your programming until I'm back next week.