5/27/17

Murph!

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

*Partition reps however you like. Wear a 20# weight vest.

Jeremey: 39:58 Rx (9 min PR!)
Charlotte: 53:09 (No vest)

Hell yeah! Solid PR on an awesome workout. I stuck with the Cindy strategy and just focused on moving the entire time. The first mile was roughly 7:10. I broke the push-ups up from the start at 5/5. I was done with 13 rounds at 22:00. Switched to 4/3/3 on the push-ups around round 11-12. Rested maybe 5 seconds between sets. Overall, I felt a lot better than I did last year – taxed but still able to move. I was out the door in roughly 31:30 meaning the last mile was about 8:25.

5/12/17

Warm Up
2x250M Partner Rolling
2 burpee every meter over/uner
Cossach Walk 5 steps R/L
60s Hand Stand Hold

Coach Led Dumbbell Warmup

Met Con
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Jeremey – 50’s
Charlotte – 40’s

Extra Work
2 mile run

4/21/17

Warm Up
500M Row
Shoulder Circuit
Push Up Pyramid
5 Goblet Stretch
5 Strict Pull Up
7 Burpee Sprint
5 Kipping Pull Up
10 Passthrough

Mobility
– Lat Foam Roll

Met Con
“Angie”

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Jeremey – 18:45 Rx

A good bit off my previous PR. Not sure where I went wrong honestly. Pull-ups were done in roughly 5:40. Push-ups took forever though. Need to work on those more.

3/21/17

Warm Up
200M Row
400M Run
20 Lunges
18 Push Up
15 Strict Pull Up
12 Jump Squat

Mobility
– Calves
– Couch

Met Con
For Time:
800M Run
10 Squat
50 Push Up
800M Run
30 Squat
30 Push Up
800M Run
50 Squat
10 Push Up

Jeremey – 15:28

Broke up the set of 50 push-ups into 25/10/8/7. The 30 set was 10/10/6/4. Everything else was unbroken. Didn’t get my 800 times for each set, but the first set was 3:20. Felt pretty relaxed.

2/28/17

Compare to 2/27/16

Warm Up
500M Row
400M Run
10 Burpees
10 KB Swings
10 Walking Lunge
10 Squat
10 Push Up

Mobility
– Couch Stretch

Met Con
4 Rounds for Time
400M Run
15 KB Swing
25 Push Up
35 Sit Up
40 Squat

*1 Burpee every time you come in/go out the door.

Jeremey – 22:38 RX
Charlotte – 29:54 (Row)

Last year, we did this exact same workout, and my time was 25:25. I distinctly remember the push-ups leaving me broken. This time, I broke up the push-ups 10+10+5 for the first three sets. The last set was 5s all the way across. Still, really happy with a 3 minute improvement.

1/20/17

Warm Up
250M Row
6 Samson C w/ hip
6 Goblet Stretch
20 Push Up
15 Strict Pull Up

Mobility
– Couch Stretch

Met Con
Baseline

500M Row
40 Squat
30 Sit Up
20 Push Up
10 Pull Up

All Out SPRINT

Jeremey—4:00 (So close to breaking 4 min—still a PR). I was off the rower at 1:36.
Charlotte—5:32 (20+ sec PR!)

Afterwards, did 5×2 on strict handstand push-up and practiced triple unders.