Tried my foot out again after a few days off. First 3k was ok, then started to hurt slightly. couldn't pick up the pace though. Not good 1 week before a half-marathon.
A. 5.3km run, 28:53, pace 5:27
Saturday, November 29, 2014
2014-11-29 Travel Workout
Have been totally slacking while on vacation, so figured I'd do *something* even if it was a quick few minutes before heading to dinner.
A. 5 rounds
{
10 burpees
10 pushups
10 air squats
}
A. 5 rounds
{
10 burpees
10 pushups
10 air squats
}
2014-11-25 Travel Workout
Short run while in Hoi An, Vietnam. Foot still bugging me so I paced myself pretty slow.
A. Run 5.48km, time: 30:00 pace 5:28
A. Run 5.48km, time: 30:00 pace 5:28
Sunday, November 23, 2014
2014-11-24 Travel Workout
WARM
std warmup (if a little short)
MAIN
A. 5x5 benchpress 155#
B. 10x5 strict pullups
C. 5x5 DB Thrusters 35#x2
D. 5x5 Dips
E. 5x5 60# curls (cause hey, why not)
F. 50 situps
std warmup (if a little short)
MAIN
A. 5x5 benchpress 155#
B. 10x5 strict pullups
C. 5x5 DB Thrusters 35#x2
D. 5x5 Dips
E. 5x5 60# curls (cause hey, why not)
F. 50 situps
Friday, November 21, 2014
2014-11-21 Travel Workout
Day 2 of SE Asia trip. Managed to hit the hotel gym and come up with this spicy number:
WARM
std warmup
MAIN
A. 10,9,8....1 MULTIPLIED by
{
5 Air squats (50, 45, 40...5) = 275 total
4 situps (40, 36, 32,... 4) = 220 total
3 pushups (30, 27, 24.... 3) = 165 total
2 DB Snatch 35# (20, 18, 16... 2) = 110 total
1 HS Pushup (10, 9, 8... 1) = 55 total
}
time = ~45 min
WARM
std warmup
MAIN
A. 10,9,8....1 MULTIPLIED by
{
5 Air squats (50, 45, 40...5) = 275 total
4 situps (40, 36, 32,... 4) = 220 total
3 pushups (30, 27, 24.... 3) = 165 total
2 DB Snatch 35# (20, 18, 16... 2) = 110 total
1 HS Pushup (10, 9, 8... 1) = 55 total
}
time = ~45 min
Tuesday, November 18, 2014
2014-11-18 WOD
Last day at the box until end of December. Got a really tough workout in.
WARM
std warmup
mobility work
200m run
MAIN
A. Back Squat conga line 8x2 heavy
warm: 5x45, 5x95, 3x135
main: 1x2x185 (then scaled), 9x2x155
B. Descending ladder 10, 9, 8.....1 of
{
HS Pushups (I did these all strict)
pullups
Deadlift #245 (I scaled to #225 after the first round
}
Time: 18:30
I added
C. 3x BarMU
D. Front Lever practice - held for 1 second. slightly sloppy but I'm calling this done against my yearly goal
E. Ring MU - 2 failed, 1 successful, but STRUGGLIN! No hope of stringing 3 together when they look at this. Well, have an opportunity to let my tweaked shoulder heal up and see how I do in late December.
WARM
std warmup
mobility work
200m run
MAIN
A. Back Squat conga line 8x2 heavy
warm: 5x45, 5x95, 3x135
main: 1x2x185 (then scaled), 9x2x155
B. Descending ladder 10, 9, 8.....1 of
{
HS Pushups (I did these all strict)
pullups
Deadlift #245 (I scaled to #225 after the first round
}
Time: 18:30
I added
C. 3x BarMU
D. Front Lever practice - held for 1 second. slightly sloppy but I'm calling this done against my yearly goal
E. Ring MU - 2 failed, 1 successful, but STRUGGLIN! No hope of stringing 3 together when they look at this. Well, have an opportunity to let my tweaked shoulder heal up and see how I do in late December.
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