Run Forrest Run....and squats

Wednesday-

Buy in:
3X
1:00 happy baby
1:00 triangle pose
1:00 hollywood stretch
10 Good mornings 20# dumbbell to chest (let me know how this feels)

Strength:
Find a five rep max Back squat.

135x5 Not really happy with form..but it may not be as bad as I think.


Wod:
“Run Forest Run”
800m run
20 squats
10 Bulgarian split squats each leg
20 squats
10 good mornings 15# plate to chest
20 squats
10 stiff legged deadlifts 45# bar
20 squats
800m run

Oh, nice...that was fun:

19:22

Cash out:
3X
1:00 samson stretch
2:00 Pigeon pose
1:00 Hollywood stretch

Skill:
6X
L sit legs straight 5 seconds
20 abmat sit ups

Rest day

unofficial rest day...

Rest day

Official Rest Day

Rest day

Unofficial rest day...

Saturday Fun-2/25/12

Saturday-

Buy in:
5X
2:00 rumble roll your quads and calves
1:00 Pigeon pose
1:00 Samson stretch
1:00 Hollywood stretch

Strength
Deadlift 110X10

Did Standard deads. Felt pretty good. No twinges or anything. One set.

Wod:
Annie
50-40-30-20-10
Double unders
Ab mat sit ups

Agggg. 15:40 ---Double unders had to be mostly single double single double....ug.
5:11/4:29/2:59/2:05/0:54

Previous Annies:

http://rantopedia.blogspot.com/2008/02/annie-are-you-allright.html

10:00 but with tuck jumps.....

Cash out:
2X
Row 500 m rest 2:00

1:52.7/1:55.6

Then
3X
1:00 happy baby
1:00 rumble roll quads, and calves

Skill:
Accumulate 20 handstand rocks in as few sets as possible:

One set. (20 total) all chest touches except for a couple hip touches when I got froggy...but nearly fell over...

Thursday--2/23/12

Thursday-

Buy in:
5X
1:00 hollywood stretch
1:00 Pigeon pose
1:00 Happy baby
1:00 samson stretch This is a great video explanation (http://www.youtube.com/watch?v=lQhBLId_y6s)
5 burpees

Strength (please Video):
Dumbbell Bench press 3 sets at 30# for 4

Wod:

22-16-10
single arm hang power snatch 20# dumbbell
Bar dips (if no bars are available bench dips)

3:30

20lb db was pretty easy actually. Can't tell if they were taking it easy on me or just messing with me...I think the answer is "yes".

Cash out:
3X
1:00 lacrosse ball in lats
1:00 lacrosse ball in pecs
2:00 lacrosse ball in glutes

Skill:
5X
max L sit hold on pullup bar

12/16/12/17/17 Those are seconds.....in case you actually needed to be told...

Wednesday of more Woe

Wednesday-

Buy in:

Use a lacrosse ball for 10 minutes digging in hamstrings and glutes

Then
3X
1:00 Happy baby
1:00 Pigeon pose
1:00 Birds of paradise

In place of Strength:
15 Bulgarian split squats each leg


Wod:
3X
3 rounds of tabatta squats
3 rounds of tabatta bastards

(Bastard consists of a burpee with a tuck jump as opposed to legs straight for the vertical portion of the movement.)

Oh..I know what a bastard is....

Sq 16/15/12
BS 5/4/3
Sq 10/9/10
BS 3/3/3
Sq 10/10/10
BS 3/2/4


Cash out:
5X
1:00 Happy baby
1:00 Pigeon pose
1:00 Hamstring flossing

Skill:
3X
max hex hold with 20# dumbbells
5 hang power cleans 20# dumbbells

Seem to have lost the record for this, it was like 1:00/0:45/0:30

Because Keegan Hates me...Burpees, dl, pushups

Tuesday-

Buy in:

3X
1:00 Pigeon pose
1:00 Happy baby
1:00 Triangle pose
10 stiff legged DL with 20# dumbbell

You haven't lived until you find yourself doing "happy baby" in the hotel gym.

Wod:
4X
AMRAP in 4 min.
5 burpee pull-ups
10 DL with 30# dumbbells
15 pushups
Rest 1:00

Six Rounds on the dot, or rather, on the pain...

Cash out:
Emom (every minute on the minute) for 10 minutes
2 Shoulder press with 30# dumbbells

Skill:
20 handstand rocks each side
Bring your hands up as high as possible, optimally touching the chest

Did all 20 each side touching chest. That gets tough... did 20, 10, 10 (easier to count to 40 for some reason)

Rest Day

Rest

Sunday Swimming

Sunday-

Buy in: Accumulate 35 minutes on a lacrosse ball searching for problem areas old and new

Wod:

5X
1 lap in pool hypoxic style (1 breath for 1 stroke, 1 breath for 2 strokes, one breath for 3, etc.) once you fail or need air finish lap normally.
Rest 1:00

Most of the laps I could get 25 meters, do 6 strokes with one breath, and 25 meters back normal BREATHING...

Cash Out:
Tabata push-ups

15/9/7/5/6/6/6/6 Low round 5, total 60

Skill:
20 handstand rocks each side

Deads, push press, and sprints

Saturday-

Buy in:
4X
2:00 pigeon pose
2:00 birds of paradise
2:00 Happy Baby
2:00 Hamstring floss

Strength
10 deadlifts @ 100#

5x Sumo and 5x Standard

Wod:

As many reps as possible in 5 minutes

Push press 65#

If you drop the bar at all during the five minutes, you must complete 5 pull ups before returning to the bar. The pull ups do count towards your total score!

40 pp

15 pullups @ 5 minutes, but did my extra 5 for setting the bar down at 5 so 20 pullups in 5:30

Total score at 5:00 55, 60 @ 5:30

Cash out:
5X 200 m run 1:00 rest between

49.9
51.6
51.9
54.1
53.9


then 5:00 ice on hamstrings
5:00 heat on hamstrings

Skill:
Spend a cumulative total of 3:00 in the bottom of the squat

Rest day

Friday Rest Day

The pain of Thursday

Thursday:

Buy in:
4:00 digging with lacrosse ball in each of the following. Traps, pecs, and lats
Utilize the wall for lats, and pecs lean into the ball.

Then
2:00 triangle pose
2:00 happy baby
2:00 pigeon pose
15 stiff legged deadlifts

Strength:

Shoulder Press find a three rep max
105...jumped to 110 but couldn't rep it out...

Wod:

Amrap in 12 minutes
5 snatch grip deadlifts
5 hang power snatches
5 overhead squats

85# barbell

Warmed up and found I had to press out 85 so dropped to 75 which was only mildly less painful...

4 rounds on the dot


Cash out:
200 M walking lunge

Same rules as your wod from Tuesday, keep the shin vertical and take large steps.
Then

3X
1:00 Hamstring flossing
1:00 Happy Baby
2:00 pigeon pose

Skill:
Accumulate 20 Handstand pushups in as few sets as possible.

Since I don't have a hspu yet, I did this with a band, got 13-7

Wednesday of Woe...

Wednesday-

Buy in:
4X
1:00 Triangle pose
1:00 Pigeon pose
1:00 Happy baby
1:00 digging in glutes with Lacrosse ball

then 10 good mornings 25# plate
10 Bulgarian split Squats each leg


Strength (Please Video):
Backsquat find a three rep max, stop if you feel pain:

Had some trouble with this. Basically, I didn't feel confident of the back enough to try and push it. Also, I felt that I needed the confidence that the belt gave me...at 115lbs. I got up to 3x145 and then took the belt off for a single at 145 and that felt okay.

So: 75, 95, 125, 135, 145 x3

Also I took some video and ewwww. That was some k-rappy form. I don't know what I've been doing, but not sure it's fair to call it squatting...lots of clamshelling...other good stuff...


Wod:

5 Rounds
10 thrusters 25# Dumbells
250M Row

10:42

Cash Out:
3X
1:00 hamstring flossing
5:00 ice on Hamstrings
5:00 heat on Hamstrings

Skill:
10X
6 second L sit hold legs straight
then

3X hold max L sit legs tucked (11, 12, 7)

Pain, with pain sauce

Tuesday-

Buy in:
Dig with lacrosse ball for 2:00 in each of the following
Glutes, Traps, and forearms then
3X
1:00 hamstring flossing
1:00 triangle pose
1:00 happy baby

Wod:
5X
AMRAP in 5 minutes
5 pullups
10 bar dips
15 walking lunges
Rest 2:00

Make sure your knees do not pass over your toes on the lunges, big steps and focus on using your hamstrings by getting the shin as close to 90 with the ground as possible.

Those bar dips like to kill me....

9 Rounds 5 pullups

Cash Out:
3X
With an empty prowler, push low bar for 50 M, leave prowler sprint 100M out and back, finish pushing prowler back to start on high bar, take sufficient rest between sets.
For this you will need an open space about 150M.

Skill:
20 handstand rocks each side

Ran out of time prior to making VDay dinner...willl hit up later this week prolly Saturday

Rest day

Rest

Sunday swimming..

Sunday-

 

Buy in:

1X

2:00 happy baby stretch

2:00 triangle pose

2:00 hollywood stretch

2:00 lacrosse ball on glutes

2:00 hamstring flossing

 

Wod:

1X

Swim 100 m

50 push ups

swim 50 m

25 push ups

11:15

The pushups killed me...

 

Cash out:

25 unloaded good mornings

4 rounds tabatta situps 10/12/11/10

25 unloaded good mornings

Skill work:

5:00 work on Free standing handstands

Freestanding handstands? Ha. welcome to fantasy island.....

Saturday, week 2 Connor Keegan programming...

Buy in: 3X

2:00 hamstring flossing
2:00 happy baby stretch
2:00 birds of paradise
5 good mornings using holding 15# plate,

These felt fine, need to take some vid to make sure I'm hitting the form correctly...

Wod:
Amrap in 15
10 wall ball 20#
5 burpee broad jumps using med ball (pushup on top, deadlift, clean, broad jump, repeat.)
100 m run holding onto wall ball

5 rounds + wallball

OMG...I don't get tricked often...but that was miserable.....

Cash Out:

3X

1:00 pigeon pose

3:00 on lacrosse ball each side digging in abductors and glutes.

1:00 hollywood stretch

Skill work:
Accumulate 35 strict pull-ups Every minute on the minute style.
For example if you can hit 3 every minute on the minute you would go for 12 minutes.

Did 3x, so 12 minutes, need to try 4x next time...

Normal rest day

Friday cheat day rest day....

Dental....

rest day due to old guy dental surgery

How many pushups is too many?

Wednesday-

Buy in
2x
2:00 triangle pose
2:00 bird of paradise
2:00 pigeon pose
10 shoulder presses 45#
10 good mornings holding 10# plate to chest

Wod:
7 rounds
15 push ups
5 knees to elbows or as high as possible.

Pushups were a slog...

13:46

Cash out:
Accumulate ten minutes during the day on a lacrosse ball for each of the following- forearms, traps, glutes/abductors.

Skill work:
L sits. Find a max hold with legs straight, and a max hold with legs tucked (knees bent).

Oh, ha ha ha. 10 seconds and I think 15 seconds....after the KTEs of course.....

Hang Power Cleans, Front Squats, Pain.

Buy in: 3x 1:00 triangle pose

1:00 happy baby stretch

10 unloaded good mornings

10 stiff legged deadlifts 45#



Wod:

Amrap in 20

10 hang power cleans 75# barbell

10 front squats 75# barbell

10 pullups



Every time the hang power clean reps are broken add one rep to the pullups. (ex. If you broke the reps at 5, 8 you would add 2 repetitions to the pullups that round) if you complete all ten repetitions without breaking keep the repetitions at ten.

5 Rounds + 3 pullups in 20, 6 rounds (and my 11th pullup) in 21:08

Cash out:

3x

5:00 ice on hamstrings

5:00 heat on hamstrings immediately following ice

Roll on lacrosse ball, look for glute Maximus, medius, minimus.


Skill work: 8 rounds tabata holds on pullup bar: Made all 8 rounds...barely...ouch. But after the hpc and pullups: Really Connor and Keegan? Really?


Bulgarian split squats 10 ea. Leg focus on getting the front shin at a 90 degree angle to the ground.

Monday Rest

Did a rest day

Swimming..aka..Just don't die...

Buy In:

5x

1:00 hamstring flossing

10 stiff legged dead lifts with a 45# bar

10 unloaded good mornings

1:00 bird of paradise



Wod:

Accumulate 750m swimming in the pool (This was hard, about 30 minutes of work total, managed to swim 25 meters in about what, 25 seconds, so like about what it takes good swimmers to go 50 m...hahaha)

This was 99% 25 lengths with rest afterward. A couple of 50 non stops.



Cash Out:

Take a lacrosse ball to your hip and glutes then Foam roll

Amrap-Connor wod Week 1 Day 4

Warmup

3 x
1:00 hamstring on box with lacrosse ball every time you find a juicy spot straighten your leg for 3 reps before repositioning
10 unloaded good mornings
15 sumo deadlifts with 95# (did this at 75-85-95)
10 bulgarian split squats
1:00 hamstring flossing
1:00 triangle pose



Wod:

3 rounds

Amrap in 2 mins
3 handstand pushups (sub: 25, 15 and abmat...normally I use the bands to do full depth hspu, but I figured the time on this was more critical, so avoided getting into and out of bands)
5 hang power cleans with heavy dumbbells @ 45lbs
15 double unders--These WERE not happening today..did tuck jumps

30 second rest between amraps

5 rounds plus HSPU

Cash Out:
3x
1:00 reclining big toe hamstring stretch
1:00 wall bicep stretch
1:00 couch stretch
1:00 low lunge
1:00 each side neck stretch
1:00 rolling on barbell on box
1:00 triangle pose

Did 2x due to time considerations


10 minutes Ice, heat then ice again

Thurs, Fri Rest!

Took two rest days.

Not normal, but this sets me up to be on schedule for a tuesday start of a 3-2 setup.

Connor programming week 1 day 3

Cacophony of Pain

Wednesday:

Buy In:

2x
1:00 banded shoulder traction
1:00 Table psoas stretch each side
1:00 rolling on the lacrosse ball to target the thoracic region
5 reps each side theracane psoas stretch
1:00 upward dog stretch
20 unloaded Goodmornings

Wod:


15 min amrap
200m run
20 hollow rocks

6 rounds, 6 rounds plus run in 15:34

Cash Out:

Tabatta full 8 rounds

plate pinch 25# Used my 25lb bumper plates, and made all 8 rounds
hex holds 25# Used the 25lb dumbbells...made 4 rounds then...at least one drop a round, a couple times 2-3
false grip hold on the bars-Oh hahahahahaha...yeah, about 10 sec max at most... that hurts


10 minute ice bath