5 Rounds:
5 Minute run
1 Minute walk
15 Burpee chins after around 1
3 x 20s hill sprints (1 min walk rest)
15 Burpee Chins
2 x 20s sprints (1 min walk rest)
5 minute run
5 minute walk
Covered a total of 4 miles in 51 minutes, timer was running during the burpees and the walk rests. Still, 12:45 average mile. Ouch. It will come down, I have squat muscles to use now.
Feeling good about running. Cardio is coming back, I have some new veins showing on my right shin/calf. Hopefully, that means fat is continuing to come down. Havenāt kept up on weighing myself. I am getting better at eating the same foods. Made only 3 different things this week and I am hitting my protein number almost daily. Hubby says my legs and mid-section are looking particularly good. That is way better than the scale.
10 Rounds:
Odd: Jump Squats
Even: 5 dual DB Thruster
Low Handle Trap Bar DL
5 x 155
5 x 165
5 x 175
5 x 185
5 x 200
OHP
5 x 70
5 x 75
5 x 80
5 x 85
5 x 90
Accessory *10 Minute time cap
1-10 Pushup ladder
10-1 Pullup Ladder
Between each set:
Alternate 50ft Sled push/pull
Sled Loaded w/ 70lbs + 10lb sled
Ex:
1 Pushup + 10 Pullups, 50ft sled Push
2 Pushup + 9 Pullups, 50ft sled pullā¦etc
I finished round 6 at 10:15
Deadlifts were tough, slow, but smooth.
Shoulders werenāt feeling super peppy today (maybe from OH carries Wednesday?) the last two reps on sets 4 and 5 were grindy.
Finished the accessory with 7 push/4pull reps at 12:34. Above the set time cap, but I was going to just do all 10 rounds. Had 3 left but I was already running late for work. Nice bar to shoot for, I think this as stand-alone conditioning would be awesome.
Yesterday was a particularly high hunger day.
Avocado toast with lots of eggs for breakie. Protein shake after running. Greek-style chicken salad for lunch. Cottage cheese snack before dinner.
Tuna salad was in the fridge prepped for dinner, however, no one told me tuna removed from the can doesnāt keep in the fridge for five days. Should have opened the can and added it to the salad before eating. Yaāll can imagine the smell. After that, nothing but brinner sounded good. Made hash browns with a pile of whole egg/egg white mix. Then hubby and I polished off two bags of avocado oil popcorn and an entire dark chocolate caramel Ghiradelli bar. Still went to bed hungry.
Working from home today, and itās only 90, so decided to run lunch-time errands on my bike. My bike is a 32lb full suspension bike. I then strapped an 8lb chain/lock to the handlebars for going in places. I have electronic, wireless shifting that I absolutely havenāt charged in months. So I was stuck in gear 9 of 11 on a hilly route.
This is the first time I have ridden my bike this year. Can confirm, I am still not in the mood to go mountain biking. Enjoyed riding around town though.
Ran many hills today. Actually made it through the 7 minutes with the hills. Cardio is slowly making a comeback. Didnāt run by the second park today for the second set of burpee chins.
Schedule worked out for this in the morning, lifting on the docket for later today.
Faster than I thought they would be. I was breathing like a freight train after about 200m. Legs felt wobbly during the last round. Great bench mark to work the times down from. @Bagsy
5 rounds:
3 min AMRAP
5 Thruster x 85, 85, 75, 75, 75 (ea set from the floor)
10 x 12lb Wall balls
1 min rest
3 min assault bike max cals
1 min rest
GHR
14, 15, 13, 12
Made it 2-2.5 rounds on the thruster amrap and 20-25cals on the bike.
Came into this feeling bogged down. No pop in the thrusters. Had to drop the weight after the first two rounds. Right shoulder was buggy/wobbly every rep. Bike ended up being more about staying moving.
One of those, āget it doneā workouts. The gym had a live band playing in the courtyard though. That was nice.
30 Burpees
30 Pullups/chins (many assisted)
10 minute walk/cool down
Averaged 12:00min/mile on the run, including walks and rolling hills. Better today, though I canāt fairly judge my pace until the walk intervals are done.
Tempted to go off run plan and just steady running from here, however, I have had a couple twinges of incoming shin splints, but a few sets of toe raises make any pain go away. Going to give the intervals another week to make sure that pain doesnāt grow.
Might be worth trying something like 2mins run, 1min walk, and working up to longer runs with shorter walks. I do this (defo not for running) but for interval stuffā¦ it breaks up the monotony of SS cardio for me.
This is exactly what I started with a few weeks ago. It has been helping a ton with getting a run rhythm back, and with all the hills around my place, the breaks are nice!
Low handle trap bar DL
3 x 150
3 x 160
3 x 180
3 x 200
3 x 215
OH Press
3 x 65
3 x 70
3 x 75
3 x 85
3 x 95
21-15-9
Romainian DL x 135
Burpees
10 cal assult bike between sets
Feeling great today. All DLs were solid. Press was nice, only the very last rep was shaky. The finisher had me sweating quickly. Waking up starving every morning. Slowly working calories up.
Off into the mountains this weekend, still a bit hot in my prefered southerly direction. We have had a little rain so chances of mud and thunderstorms are high. Our route ends at a very pretty lake, time will tell if we jump in.
Squat
6 x 145
6 x 155
6 x 165
6 x 175
1.5 x 195 (not today folks)
6 x 185
Bench
6 x 85
6 x 95
6 x 105
6 x 115
6 x 135
Reverse lunge off platform
10 x 85
SS
Good morning
10 x 85
Finisher:
10 minutes AMRAP
Manmakers x 15DBs
(36)
Squats: 1, Me: 0. On the 5x week two weeks ago I was able to do 5 x 195. Thought I had 6 today. The bar left me stuck in the hole on rep 2 and hubby had to come rescue me. Took 10lbs off and anger lifted 185.
Bench, though not my favorite, continues to progress nicely.
Havenāt done manmakers in ages. They were gross. All breathers were taken holding the DBs.
Pushed the pace on the run intervals, tried to hold 9 min miles (checked randomly on my watch).
2.5 miles, 10:05 average with walks.
Finished up with pullups at the park, after sprinting through the mosquito infested grass to get to the playground. Still received 6 bites. They were everywhere!
I was laughing too, it was silly to watch I am sure. Counting 5 bites so far.
Silver lining?
We are in a drought as well, but finally getting some much needed rain and thunderstorms. Humidity has been high for here, 50-60%. Mosquitos are loving it. And they think I am tasty.