"Miss Bev"

40 Handstand Push-ups
40 Deadlift 155/135 pounds
40 Push-ups
40 Kettlebell/Dumbbell swings, 55 pounds
40 DB Push presses, 35/25 pounds
Row 1000m
40 Sit-ups
40 Back Extensions

Post time to comments.

Compare to Thursday, October 24, 2013.

WoD HR

Recovery HR

10/18/2015

off

10/17/2015

2-3 hour hike or bike --zone 1--outside.

10/16/2015

A. Hang clean EMOM w/ 75% 1-1-1-1-1-1-1

B. Thrusters w/ axel bar 4-4-3-3; rest 2min --building last 2 sets tough

C. WCU @20x1; 3x3; rest 2min 

+

EMOM

odd--- Ring Rows amrap in 30sec

even-- Hollow rocks 30sec 

+

3sets @80%

20 cal row

15 DL TnG #65%

10 Ring dips

rest walk 1min 

WoD HR

It was hard not to go too hard on the DLs
I broke all sets 8/7
First 2 times I rested until my HR got down to 140. 
3rd time I let it get into the 120s still didn't help as you can see.

My HR did come down to 90 in 5 mins, however I accidently deleted that data. Sorry

10/15/2015

rest day

10/14/2015 PM 

A. Snatch grip DL @ 40x1; 3-5x4; rest 2min

B. Press x 1 + Push Press x2 + Push jerk x 3; rest 5sets--rest 2min building

C1. BTN Press @20x1; 5-5-4-4; rest 30sec

C2. Wt back Ext 6-8x3; rest 90sec 

+

FT@75%--consistent pace 

100m OH walking lunges w/ #20 MB

50 Push ups 

40 Slam balls #40

30 Sit ups 

abike 80cals

WoD HR <-- trying hard not to go to hard...

Recovery HR

10/13/2015  AM  

8rds DB circut

10 DB bent rows

10 DB thrusters

10 DB RDL

10 Forward lunge

10 Push press

--use #10-15-hand; keep wt light to maintain aerobic efforts, rest as needed bwt exercises


WoD HR 

Recovery HR

10/12/2015

A. Back Squat @40x1; 5-5-4-3; rest 3min

B1. S2O w/ 70%RM 8-8-8-8;rest 90sec

B2. Pendlay rows @20x1; 10-12x4; rest 2min 

C. Side bridge reach unders 6-8 ea side x3; rst 90sec 

+

4 sets@ sustainable pace

8 kipping pull ups

8 Db push press #35-45

8 goblet squats #60

8 burpee

rest 2min 

WoD HR

+

3rds NOT for time

suitcase carry 20m #heavy

20sec hollow rocks hold

suite-case carry 20m #heavy

20sec FLR on rings

10/11/2015

off 

10/10/2015

2-3 hour hike or bike --zone 1--outside.

2:15 out and about in Harold Parker State Forest
https://flow.polar.com/training/analysis/242572933

10/9/2015

A. PC + Hang Squat Clean x 2; 5sets -rest 2min ---building from 65-80%
B. Thrusters w/ axel bar 5-5-4;4; rest 2min --building last 2 sets tough
C. Pendlay Rows @20x1; 5-8x3; rst 1min
+
EMOM 12min
odd--WCU 3-5 reps inc per round
even-- Wt Dips 3-5 reps inc per round
+
3sets @65-85% --inc effort per set
400m Row
20 Push ups
10 slam balls #40
rst walk 2-3min 




WO HR
https://flow.polar.com/training/analysis/242572621

Recovery HR

https://flow.polar.com/training/analysis/242572651

10/8/2015
Rest day

Mostly deskwork at home today

did a 30 min walk outside

then 15mins of chi kung befor teaching class

10/7/2015

PM
A. Snatch grip DL @ 40x1; 4-6x4; rest 2min
B. Press x 1 + Push Press x2 + Push jerk x 3; rest 5 sets--rest 2min building
C1. BTN Press @20x1; 5-5-5; rest 30sec
C2. Ghd raises 8-10x3; rest 90sec 
+
FT@75%
40 cal row
40 Box jump step down -20"
40 KBS #55
150 DU

10/6/2015

AM
Abike log 30min--every 3min get off and FW # 50m #heavy

FW - 116# in each hand; 2" handles 

5-6 set of carries (lost count)
last 2 set broken due to failing grip

HR data

Recovery

A. Back Squat @40x1; 5-5-5-5; rest 3min
B1. TNG PS @ 65% 8-8-8-8;rest 90sec
B2. pulls up amrap -2 x 4; rest 2min
C. FLR accum 2min --every break complete 3 T2B
+
4 sets@ sustainable pace
8 T2B
8 Ring Push ups
8 WB shots #20
8 Burpee
rest 2min
HR Data
+
3rds NOT for time
50m FR carry #40-60-h
15 Back Ext
15 hollow rocks
1 WW

off


Weightlifting Clinic (LFWL) - hosted by CF Full Potential

60-90min hike or bike 

trails to wet still after all the rain

stuck to kung fu in the backyard, 50mins

Old form 1,2,3
1&2 combat form

https://flow.polar.com/training/analysis/234799621

A. OHS @22X1; 5-5-5-5; rest 2min

B. Pendlay row @ 20x1; 8-10 x 4; rest 2min

C. Ghd raises @20x1; 81-0 x3; rest 90sec 

+

21-15-9

Russian KBS #80

AbMat situps

rest 4-6min

NFT; 

40m Farmers walk #70-h

3 Rope climbs 

40m Farmers walk 

2 Rope climbs 

40m Farmers walk 

1 Rope climb

40m Farmers walk 

45-60 min aerobic of choice

MTBing
https://flow.polar.com/training/analysis/234799525