Tuesday...my quads and glutes and hams still hurt

Tuesday-




Buy in:

Go through as many times as you see fit

1:00 happy baby

1:00 triangle pose



Wod:

Amrap in 15

30 squats

15 burpees

30-second cumulative overhead hold 40lb dumbbells (you should have to break this a few times in the middle of the wod)



Oh yes, breakage did happen...


3 rounds + 6 burpees



The scaring the folks at the Marriott gym, that was just lagniappe....

Really Keegan? Really?

Buy in:

3x

1:00 pigeon pose
10 good mornings 25# plate to chest
1:00 happy baby
10 Bulgarian split squats
1:00 foam roll back
1:00 triangle pose

Added 1:00 glute and lacross ball fun


Strength:
Deadlift find a 7 rep max based off of your 3 sets of 10, as long as everything is feeling good I would love to see you pull 180 X 7

5x95
3x125
3x145
3x165
7x180


Wod:

400m walking lunge
800m run
200m walking lunge
400m run

Skill:
Focus on big steps trying to keep your front shin at 90, push out of the heel of your front foot and stay on your hamstrings!

...Really Keegan? Really? Oh, and after lunges it isn't "running" it's "not walking"...

Ugh.

27:12

15:18/5:08/4:12/2:32

Note, did this on 3/21/12 in 23:37 with 2:00 rest in between the lunges and no running...

So, 15:18+4:12=19:30, and with 2:00 rest...21:30...I count that as a win.


Cash out:
Go through as many times as you see fit
1:00 happy baby
1:00 pigeon pose
1:00 triangle pose

Saturday edition of Sunday swimming..

Buy in: Accumulate 15 minutes on a foam roller  
 Wod: Amrap in 12
 Swim 100m
 15 push press 35# dumbbells
 2 rounds + swim
 Turns out the community pool is only 20 yards long.
 So, each swim was 120 yards so that I would come out on the same side of the pool...
 So yeah for those of you following at home, I took the dumbells to the community pool..and I did my foam rolling there.
 So I'll take your "neighbors think I'm crazy" and raise you one...
 Skill: 10 forward rolls
 Cash out: 1:00 pigeon pose 1:00 triangle pose 1:00 happy baby

Squats and shoulder press

Crummey week all the way around for working out.

Came in on Thursday and did

175x3 squats

and emom 100lb shoulder press x2 for 6 minutes.

Deadlifts, no one tell the wife...

Buy in:
1X
1:00 triangle pose
10 Good mornings 25# plate to chest
1:00 happy baby
10 Bulgarian split squats total
1:00 pigeon pose
10 stiff legged deadlifts @ 45#

Strength:
Deadlift 3 sets of 160X10

This is starting to be tiring....

Wod: Baby Diane

21-15-9
95# Deadlifts
7-5-3
HSPU to abmat + 25# plate

9:01....Knocked out the deads, not quickly, but at a steady pace.  More time was lost on the hspu subs....

Skill:
20 Bulgarian split squats each leg

Cash out:
Go through as many times as you see fit
1:00 pigeon pose
1:00 happy baby
1:00 foam roll back
1:00 lacrosse ball in glutes

2x

Friday Rest

Rest day

Whoa, that was crappy: shoulder press and other junk

Buy in:
3x
1:00 foam roll calves
1:00 lacrosse ball in traps
1:00 lacrosse ball in pecs
1:00 happy baby

Strength:
Emom for 10 minutes 1 shoulder press @ 100#

All went up fine

Wod:
Amrap in 15 minutes
100 m run
10 second cumulative L sit hold
15 squats

9 rounds

Skill: 30 handstand rocks each side
15 facing wall
15 away

Got crunched for time; cash out is just icing and heating tonight...

Squats, Overhead squats, DU

Buy in:

3x

1:00 Triangle pose
1:00 barbell tricep mash
1:00 Pigeon pose
1:00 happy baby
1:00 foam roll quads

Strength:
Backsquat

105x5
135x5
155X5


Wod:
3 Rounds
10 OHS 75# Barbell
25 Double Unders

8:56

At least the DUs didn't take forever.  They weren't great, but I could string my single double single routine for 10-15 at a time.

Skill: 2X
20 Sit ups
20 Hollow rocks

Cash out:
Go through as many times as you see fit
1:00 foam roll calves
1:00 foam roll back
1:00 happy baby
1:00 pigeon pose
1:00 triangle pose

Burpees and burpees oh my...

3x
1:00 Happy baby
1:00 pigeon pose
1:00 triangle pose
1:00 Lacrosse ball in pecs

Wod:
Amrap in 10 min.
3 Burpee Toes to bar
6 Burpee pull ups
9 Burpee box jumps

two rounds + 3 bbj, three rounds in 10:40.

Skill: 5X Max L Sit hold

19/19/14/10/9

Cash out:
Go through as many times as you see fit
1:00 foam roll back
1:00 happy baby
1:00 pigeon pose
1:00 lacrosse ball in pecs

How long can you tread water? hahahaha

Buy in:

Accumulate 15 minutes on a foam roller

Wod:

5 min tread water

tabata push ups

5 min tread water

Tabata pushups

16/8/6/4/5/4/4/4

Nice....maybe some lingering Friday press/bench press hangover or maybe I'm just weak....

Skill:

1:00 handstand hold against wall

Cash out:

Go through as many times s you see fit

1:00 happy baby

1:00 triangle pose

1:00 barbell tricep mash

Saturday, day of Deads and Rowing

Buy in:

4x

1:00 foam roll lats

1:00 lacrosse ball in pecs

1:00 lacrosse ball in traps

1:00 happy baby

1:00 triangle pose

Strength:
Deadlift 3 sets of 155X10 you can break between sets if needed

Well, 30 reps, all up, all down.  

Warmed up with 10x95, 5x115, 3x135...

Wod:

Row 1250 m

Rest 1:00

Row 1000 m

Rest 1:00

Row 750 m

Rest 1:00

Row 500 m

Rest 1:00

Row 250 m

Skill: focus on rowing technique, on your way to extension the legs go first, then the hips begin to open. Pull to your chest then reverse the order. Legs, hips, arms on pull. Arms, hips, legs on return.

19:35 total time, total row time then, 15:35

Up Early, shoulder press, bench press

Go through as many times as you see fit

3x

 1:00 happy baby 1:00 foam roll back 1:00 foam roll lats 1:00 lacrosse ball in pecs 1:00 triangle pose

Strength: Emom for 6 minutes 2 shoulder press @ 95# All went fine. It's getting harder, but I keep saying that and they keep going up...

 Wod: Death by dumbbell bench press 40# dumbbells

 Used 35#, 12 rounds after the buzzer.., so 1l clean rounds, didn't get the 12th...

 Skill: Tabbatta bar holds: Got them all.

Thursday Lazy Day

Impromptu Restday...

Bad day at wodville...

3x

1:00 happy baby

1:00 lacrosse ball in glutes

1:00 foam roll back

1:00 triangle pose

1:00 pigeon pose

Strength:
Backsquat 170X3 

Wod:

Amrap in 12

20 double unders 

10 hang power cleans 35# dumbbells

This, this was pathetic.  I literally couldn't get my DUs going at all.  Even my patented single double single double..

2 rounds and 6 DUs.  

Toward the end, I started getting the du right, getting the wrists going but it was too little too late...

Skill and cash out no bueno because of time considerations, I think it was 9 when I finished...

lunges and sprints and burpees oh my..

Got home late 2x 1:00 Triangle pose 1:00 foam roll back 1:00 lacrosse ball in traps 1:00 happy baby 1:00 cobra pose Plus lacrosse ball on glutes and foam rolled glutes


 Wod: 7 rounds 50 m walking lunges 50 m sprint 10 Burpees 24:39...yowza


 Skill: 40 handstand rocks total 20 facing the wall 20 facing way

Deadlifts and 5k oh my...

Saturday- Buy in: 4x 1:00 happy baby 1:00 pigeon pose 1:00 triangle pose Strength: 15 Bulgarian split squats each leg then Deadlift 2 sets of 150X10 you can break between sets if needed 2x10x150 Wod: 5K run 23:19 Skill: Pose run as much as possible during the 5K, pull with your hamstrings as you let yourself fall forwards. Cash out: 3x 1:00 happy baby 1:00 pigeon pose 1:00 lacrosse ball in calves