Warm-up & Mobility
Really liked the warm-up exercises Kevin programmed today.
Assess UB Pull
– maintained by current level and did one level higher
– afterwards, did sets of unweight pull-ups
20-16-12-8 reps
Hanging Leg Raises
400m Run
* challenging to do these strict and be quick. Took coach’s advice and broke these up from the beginning so I do do the last set unbroken.
10:39
Blake
UB Pull:
Weighted Pullups
35×4, 40×3, 45×2, 50×1
20-16-12-8 reps
T2B
1000m Assault Bike
TIME: 11:37
Been a while for Toes-to-Bar.
20 (8-5-2-2-1-1-1)
16 (5-2-2-1-1-1-1-1)
12 (4-2-2-1-1-1-1)
8 (4-1-1-1-1)
Warm-up & Mobility
Really liked the warm-up exercises Kevin programmed today.
Assess UB Pull
– maintained by current level and did one level higher
– afterwards, did sets of unweight pull-ups
20-16-12-8 reps
Hanging Leg Raises
400m Run
* challenging to do these strict and be quick. Took coach’s advice and broke these up from the beginning so I do do the last set unbroken.
10:39
UB Pull:
Weighted Pullups
35×4, 40×3, 45×2, 50×1
20-16-12-8 reps
T2B
1000m Assault Bike
TIME: 11:37
Been a while for Toes-to-Bar.
20 (8-5-2-2-1-1-1)
16 (5-2-2-1-1-1-1-1)
12 (4-2-2-1-1-1-1)
8 (4-1-1-1-1)
Weighted pull-ups
4 sets x 3 w/ 30#
16-12-8-4
T2B
400 m run
11:30
Weighted pull ups
4-3-2-1 @
10-15-20-25
20-16-12-8 T2B
400M RUN
Time 12:57
Working on negatives…did not go well, had 2 solid negatives and the rest quickly fell apart.
20 – 16 – 12 – 8
Hanging Leg Raises
500m Row
Time – 15:17
Pullups
25×4
35×3
45×2
53×1
60×1
70×1 (matches all-time PR)
80x oh so close!!
Can’t wait for the UB Pull work to hit that 80 and a new level.
20-16-12-8 reps
T2B
400m Run
9:49
Did solo. Hard to push on this one. Runs felt heavy.
Strict Pullups
4sets x 4reps
16-12-8-4 reps
T2B
400m Run
Time: 12:06
Thanks Kevin!
Negative chin-ups
5 sets of 3 reps
16-12-8-4
T2B (a few close to bar reps)
400 m run (made up some time on runs)
15:10
Mobility & Warmup
Ring Rows 4 – 5 sets
5 to 8 reps
10 – 15 Sec Hanging
8-15
8-15
8-15
8-15
4+4 – 15
WOD
16, 12, 8, 4
Sit ups
400m Run
Gaston’s Catering truck almost took me out on the warmup, ran a little faster 🙂
16:13
Mobility and Warm-up
(Did assessment of UB Pull and completed chin over bar hold for 15secs + !!)
Negatives
4-5 Sets
3 – 5 Reps
**Completed 4 sets of 3 negatives. First time doing negatives!!
20 – 16 – 12 – 8 reps (Orange)
Hanging Knee Raise
400m Run
Completed at 13:24 mins
Thanks Kevin!!
UB Pull
7 sets of 5 BW pull-ups… last couple sets least rep was no rep
20-16-12-8 reps
T2B
400m Run
Time – 12:30
– First set 13/2/singles
– Second 8/singles
– Third 5/2/singles
– Fourth unbroken but swinging
Negatives
20-16-12-8
Hanging Knee Raises (started with leg, but quickly switched to knee)
400m run
13:24
16-12-8-4
T2B & 400m run
I haven’t done T2B in a while so I dropped a level. Glad I did, just barely under the cap.
14:42
Assess upper body pull:
I got 3 unbroken strict pull ups!
Levelled up from Blue to Purple.
2 pull ups
1 pull up
1 pull up
WOD:
20-16-12-8 reps
Hanging Leg Raises
400m Run
Time: 15:13
Thanks for pulling out the stopwatch Kristen 🙂
Pull ups with 10 lbs 4-3-2-1
Wod with rowing instead of runs.
Also did an extra round because I didn’t read the board. Did 20-16-12-8-4
16:07
Probably be done for a while after today.
Strict Pullups
4sets x 3ish reps (last set was 2)
16-12-8-4 reps
T2B
800m bike
Time: 11: something
Thanks Julia!
16-12-8-4 Toes to Bar (Had a few toes “very close” to reps….er no reps)
400 M run after each
16:40
Strict Pullups
4sets x 5reps
Ring Rows 7 sets of 8 reps
20-16-12-8 reps
GHD Situps
400m Run
Time: 9:54