ICT 8 (3)

rope and dynamic stretching

6 circuits performed every 2min
ring pull-ups x 3 (cheatin)
med ball salms x 7
burpees x 10
jumping jacks x 13

neck raises 25lbs x 3s x 10r

-11:09 time, AHR 169, max 183, min 116, recover 15 (183-168)
-major puss out here. chest and quads sore, lats felt tired and 93F out. i need to look at how i did 10 rounds last time.
-burpees are what do me in go to 8 reps on these and 15 jj's
-go to 12 reps on neck raises and ICT 1 next time

Weights 8/29 (1)

rope
lower body dynamic stretching
kneeling barbell jumps 45lbs x 3s x 3r, 60 x 3, 70 x 2s x 3r, 80 x 2s x 3r
bench press 95lbs, 115, 135, 145, 155, 165 x 5r
A1. chins 2s x 8r, 6r
A2. db press 3s x 8r
rope

-cut it short do abs tomorrow
-jumps just do 95lbs for 8 singles
-165 was fairly hard. next time start with 45lbs with 20lbs jumps up to 175?
-go to 4s x 6r for chins
-stick with 3s x 8r for presses they were hard.

Stuff

Maxwell daily dozen
walk 5min down hill
jog / jog backwards / cariocia 3min down hill
~80m sprint (by jungle gym)
~120m sprint (north side west of titan)
~100m sprint (south side west of titan)
jog / jog backwards / cariocia 5min up hill
walked up hill the rest of the way home

-grass is wet and stay out of the sand. sprinklers were going off at 6AM
-the dirt by the jungle gym seems to be the best place. grass is fine though.

Weights 8/25 (1)

rope and dynamic stretching
front squats 45lbs, 65, 95, 115, 135, 155 x 5
walking lunges 2 16kg KBs x 3s x 6r
shrugs 115lbs x 3s x 8r supersetted with
rear db flyes 15lbs x 3s x 8r
bench sit-ups (squeezing the bench for an anchor) oly bar x 8r, 25lbs x 3s x 12r
more rope

-fsq's were easy on the legs but hard on the wrists... need some more flexibility here. Stretch the wrists and give 175 a go next.
-go to 8r in the walking lunges
-shurgs and flyes go to 10r
-sit-ups go to 4s x 12r

Weights 8/16 (3)

rope, lower body dynamic stretching
hurdle jumps x 8
dips BW, +10, +20, +30, +40, +50, +60 x 5r, +70 x 4r
bent rows 115 x 3s x 10r
ab circuit 3 x (8 sprinter sit-ups, 8 leg raises, 8 hip raises, 1-2min rest)
more rope

-hurdle jumps were easy, again get the pvc pipe for this
-70lbs for 4 was a real fight on the dips, opted to not go for 5

Weights 8/13 (3)

2min rope, dynamic stretching
box sq 95, 125, 155, 185, 215, 245 x 5
DB power clean 15s x 3s x 12r
1-leg DLs 2 16kgs x 3s x 12r
side bends 16kg x 4s x 15r
5min rope

-245 was hard but it went up without a hitch. free to go upwards next cycle.
-power cleans were hard again stay drop to 4 x 10
-DLs were good... go ahead and go up next cycle. once i let my mind wander on these i loose balance.
-go up on side bends next cycle.

ICT 8

rope and dynamic stretching

-10 rounds done every 2min of
3 ring pullups (kicking and screaming)
7 med ball slams
10 burpees (peeling myself off the floor at the end)
13 jumping jacks
rest (averaging 1min)

neck raises 25lbs x 3s x 10r

wrist, elbow, shoulder jm

-Time 19:19, AHR 168, Max 186, Min 90, Recovery 12 (184-172)
-slams and burpees got slow. rounds 8-10 i paused standing up several times during the burpees
-recovery can be a deceiving thing. if i don't finish at a good pace the numbers could be skewed.
-i was really thinking about quitting after round 7. as usual im happy i didnt. stay with this for next time.

Weights 8/7 (2)

rope and lowebody / back dynamic stretching
hurdle jumps x 7
upper body dynamic stretches
dips BW x 5, +10 x 5, +20 x 5, +30 x 5, +40 x 5, + 50 x 5, + 60 x 5 (hard)
bent row 115 x 4s x 8r... possibly 5 sets here i lost count. better to err on the side of volume
3 x (8 sprinter sit-up, 8 leg raises, 8 hip raises, 1-2min rest)
rope
calf stetching (still sore from the jog wtf?)
jm for elbows shoulders and wrists..... do some more later

-last set of dips were hard, give 70 for ride next
-go to 3s x 10r for bent rows
-abs were painful... moving to 8 reps was a good move

Flow

FlowFit #3 - 12 rounds (a little over 15min)
Neck bridges 3s x 15r

Weights 8/4 (2)

rope and dynamic stretching
box sq 95lbs x 5, 125 x 5, 155 x 5, 185 x 5, 215 x 5, 225 x 5
db seated power clean 15s x 4s x 10r
1 leg kb dl 16kgs x 3s x 12r
side bends 16kg x 4s x 12r
rope

-box sq weren't bad. do an add'l set at 235 and possibly 245 depending.
-give 3s x 12r a try for db pc's
-stick with the sets and reps on the dl's. balance was a factor here. my lower claves, ankles and feet have been feeling fatigued since saturday's run. I think this played a large factor.
-go to 4s x 15r for side bends.

Stuff

Easing in to EIT workouts

walk 6min down the hill
jog 4min down the rest
jog 4min around park
jog 8min back up the park

-surveyed the park looks like behind the storm drain is the best quality grass. next time I need to check by the swings and other side of the park.