Sunday Aug 26

Sunday OPT She August 26
On a 30 min timer and in any order complete
1200m Run
PS 3rm
AMRAP ring dips
Score is run time, PS load and ring dip reps
Results:
I ran first in 4:54
then amrap 21 ring dips
PS @ 85#x3

Double-AM Gym/PM Map

OPT SHE Aug 9

 

part 1:

10 min practice:

waveload KB Snatch - vary loads and reps to get rhythm

rest 1 min

10 min practice:

negative E-ROM HSPU (in b/t reps practice L sits on low elevation on floor)

rest 1 min

10 min practice:

free HS into walk and roll out

 

rest 4+ hours

 

part 2:

10 min @ 80-90% aer pace:

row 250 m

25 double unders

run 200 m

(rest 5 min walking)

10 min @ 80-90% aer pace:

5 light KBS

5 wall balls

5 toes to bar

(rest 5 min walking)

10 min @ 80-90% aer pace:

AD 15 cals

25 m bear crawl

25 m farmers walk - 1.5 pd/h

 

 

Results:

 

Part 1 AM
Complete
Subbed handstand walks for wall walks with hand release at top

Part 2
Operating at 70%-80% as this is my 4th day training in a row, ready for a rest day

Row, du's, run
3 rnds +200m row
subbed last run for another 250m row due to thunderstorm outside

Kbs, wb, t2b
11 rnds with 35#kb and 14# wb to 10ft

AD, bearcrawl,carry
4 rnds + 6 cals
 

Double Day AM-Squatting PM-intervals

OPT SHE Aug 8

part 1:

A. HB Back Squat @ 40X0; 5,4,3,2,1; rest 5 min - this is NOT a build to a 1RM

B. 2 squat snatch tough TnG - every 30 sec x 6 minutes

C. K2E - 5 unbroken; rest as needed x 10 sets

 

rest 6+ hours

 

part 2:

6 sets @ max effort:

30 sec burpees AFAP

rest 10 sec

30 sec clean and jerk - 65# - AFAP

rest 30 sec

30 sec row for meters AFAP

rest 5 min b/t sets

 

 

Results:

 

Part 1 AM
A. HBBS - 160x5/165x4/170x1 (f on 2nd rep-lost mental focus)/170x2/175x1 - still struggling with the 4 sec tempo and ROM, go shallow toward the end - feel like I am getting weaker in backsquats over last several weeks since the 85%
B. completed with 60#, really focused on form
C. K2E all sets complete


Part 2 PM
Set - burpees/c&j/row meters
set 1 - 15/10/127m
set 2 - 16/8/140m
set 3 - 15/9/142m
set 4 - 15/9/153m
set 5 - 14/7/155m
set 6 - 15/8/149m

felt nauseated after set 4 until about 30 mins post workout

Ladies of SHE, we are becoming Burpee machines!
 

UB strength day

OPT SHE Aug 7

A. Weighted Dip @ 22X1; 2-3 x 3; rest 2 min

B. Close Grip Bench Press @ 30X0; 4-5 x 3; rest 2 min

C. Standing Press @ 12X1; 6-7 x 3; rest 2 min

 

Results:

A. 25#x3/ 30x3/ 30x3
B. 85x4/ 95x5/ 95x5
C.55x7/ 60x7/ 65x7

Pressing today was limited by the thruster workout yesterday
 

Push/Pull/Run

OPT SHE Aug 5 completed Aug 6

5 sets all out:

15 thrusters - 55#-75#

amrap COVP chin ups

run 100 m

rest walk 4 min b/t sets

(rest 10 min)

AD - 45 sec incremental max effort

(15 sec @ 90%, 15 sec @ 95%, 15 sec sprint)

rest 3:15 b/t sets x 3

Results:

Thrusters @ 65#, Chin ups, 100m
1. UB set/ 21 chins/ total time 1:52
2. UB set/ 15/ 1:40
3. UB set/ 15/ 1:40
4. UB set/ 10 / 2:00
5. 8+5+2/ 10/ 2:20 - break in thrusters was a mental fight
I'll be doing Fran in upcoming comp in a few weeks, this training day should help out.
Due to time constraints did not get to AD today

Bowen Hero Wod

Aug 4, skipped SHE today to participate in the Bowen Hero Wod

Link to CFA homepage about the event and wod.

Bowen Hero Wod and Fundraiser

Double - AM-gymnastics/PM- Map

OPT SHE Aug 2

part 1:

10 min D-ROM warm up

+

5 sets:

10 toes to bar easy and slow

rest 20 sec

30 sec FLR on floor

rest 20 sec

2 min alt'ing light KB snatch - few reps/arm

rest 20 sec

10 pistols/leg

rest 1 min

+

10 min stretching head to toe

 

rest 4+ hours

 

part 2:

5 min @ 90% aer:

5 burpees

10 double unders

(rest 3 min)

5 min @ 90% aer:

row 150 m

5 push ups

(rest 3 min)

5 min @ 90% aer:

5 kbs light

5 box jumps consistent

(rest 3 min)

5 min @ 90% aer:

run 100 m

10 sit ups

(rest 3 min)

5 min @ 90% aer:

10 double unders

5 burpees

 

 

Results:

 

Part 1 complete

Rest about 30 mins

Part 2
Burpee & DUs - 10 rnds + 1 burpee
Row & push ups -5rnds
Kbs 1pood & box 20" - 11 rnds + 5 kbs
Run & sit ups -5 rnds + 5 sit ups
DUs & burpees - 10 rnds + 10 DUs

Glad for a rest day tomorrow!
 

AM-Squatting /PM-intervals

OPT SHE Aug 1

part 1:

A. HB Back Squat @ 40X0; 8,8,6,6,4,4; rest 2:30 b/t sets

B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes - more than last week

C. GH raises - 12 x 3; rest 1 min

 

rest 6+ hours

 

part 2:

5 sets @ max effort:

15 no push up burpee box jumps - 20" AFAP

Run 400 m - increase speed every 100 m - max last 100 m

rest 6 min b/t sets - time the 400's

 

 

Results:

Part 1 AM
A. 135#x8/140x8/145x6/145x6/150x4/160x4
B. HSC with 110#, last week was 105#
C. bwx12, 5#x12, bwx12 - these are very tough for me

 Part 1: B HSC

Part 2 PM
400m times:
1:56
1:49
1:51
1:54
1:51
 

UB strength

OPT SHE July 31

A1. 1 1/4 standing press @ 3021; 5-7 x 4; rest 2 min

A2. mixed grip chin ups @ 21X0; 3-4 x 4; rest 2 min

B1. DB push press @ 1010; 15-20 x 3; rest 90 sec

B2. CTB chin ups - amrap sets of 2 in 90 sec; rest 90 sec x 3

(STICK to tempo; press to nose/eye level, lower back down, then all the way up = 1 rep for 1 1/4 press)

  

Results:

A1. 55x7/55x7/55x7/60x6, challenging to get that 7th rep
A2. 15#x4/25x4/30x4/30x4 *right bicep bothering me today with these
B1. 20#x20/25#x20/25#x20, not as hard as I thought it would be
B2. 10, 10, 10

 

Final set of CTBs

Sunday

OPT SHE July 29

for times:

Run 150 m @ 80,90,100,80,90,100,80,90,100%

(rest as needed b/t sets to ensure correct effort per set)

(REST 5 min)

for time:

Burpees x 20 AFAP - hands at side and jump at top - get high turnover

rest 90 sec x 5

Results:
AM
cut out the 150m running due to bike and run yesterday
Burpees 20 AFAP - times - 41 secs/41s/40/40/40

PM did yesterday's swim:
Swim 1 K time trial - 20:30
our original 1K time trial I ended up only doing a 500m and my time was 12 mins, so today was some improvement

Sat strength

OPT SHE July 28

part 1:

200 m IM warm up

+

1K swim time trial

 

rest 4+ hours

 

part 2:

A1. Speed DL @ 11X1; 62% 1RM; 10 sets of 3; rest 45 sec

A2. Close Grip Bench Press - 10 sets of 1 - tough per set; rest 1 min

B. Heavy KBS - 25 reps unbroken; rest 2 min x 3

C. 40 unbroken wall balls; rest 2 min x 3

D. FLR on rings - accumulate 3 min

 

 

Results:

 

Part 2 completed in the AM:

 

A1. speed DLs at 150#
A2. CGBP (added weight per set) 95#/95/100/100/105/110/110/110/110/115* old PR, felt good
B. 44# 25 UB, 53# 25 UB, 53# 17 broke (grip)
C. 40 WB UB, last 2 sets I paused and held ball but did not put down - set 2 (2 holds), set 3 (4 holds?) - used a 14# to 9ft target (I have been used to using a 10ft target but with the UB I decided to take it lower)
D. 2 sets of 1:30 min
in general I agree with a few of the other ladies comments on this workout feeling difficult, for me it was the UB wall balls that were mentally tough

PM - went on a short mountain bike ride with a friend, about 45 mins? and later ran with dog, so I decided to switch part 1 swim to 7/29
 

Double day - AM gymnastics/PM Map

OPT SHE July 26

part 1:

10 min run based aerobic warm up

+

5 sets:

1 min FLR on rings - perfect low back position

20 mountain climbers on floor

20 pistols - slow and perfect

AMRAP strict chin ups - pause 1 sec at bottom LOCKED

rest 1 min

+

10 min run based cool down

 

rest 4+ hours

 

part 2:

10 min @ 90% aer:

10 wall balls

5 burpees

15 double unders

5 toes to bar

(rest 5 min)

10 min @ 90% aer:

25 m bear crawl

10 burpee jumping chin ups - bar just out of reach

15 double unders

(rest 5 min)

10 min @ 90% aer:

10 ball slams

25  farmer's carry moderate

10 lunges

 

Results:

Part 1
Didn't time rounds just kept moving
FLRs all UB
Pistols challenging but complete
Strict chins 10 reps each set

 

Pistols - notice I have to hold left because it can't internally rotate like right one can when I squat down

Part 2-rnds
7 + 10 Wall balls
5+ 25 m bear crawl (bear crawls really slow me down)
9 - used 30# slammer and 50# DBs