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...