Workout Logs – August
Leave a comment8/31/12
10K training, day 1
flexed arm hang
PM – get-up’s….to be honest….I spent most of it foam rolling some TIGHT hammies!
8/30/12
Bootcamp! Plenty of running/squats/burpees/planks and stair sprints! Awesomeness!
8/29/12
Program Minimum….switched it up by adding negative chins, inverted rows, and planks in between swings. Used 16kg for both 2H and 1H swings.
8/28/12
Bootcamp! Deadlifts and swings, + station rotations – 3 rounds. 28 burpees! Yoga cool down!
8/27/12
Micoach 5K training
KB goodies – PM – set the clock for 10 min and broke apart the get-up, and mixed in some flexed arm hangs and inverted rows when I got too fatigued for the hangs….nice little break from the usual. Good stuff! Used the 16kg too!
8/26/12
5K training – walk 5, run 16, walk 5….a little harder today 😦
8/24/12
Program Minimum – Swings, 16kg…transfer, 2h and 1h…practiced deadlifts too.
8/22/12
PM – TGU’s @ 12kg
Flexed Arm Hang Test – not as easy as it was last time..time to hit that harder!
Hanging shoulder shrugs
8/20/12
Program Minimum day! Swings! Did 1H & 2H w/ 16kg, jogged when necessary. Also practiced Goblet Squats (16kg), Racked Squats, and OH Squats, and Windmills! Nice, low-key day!
Finished up w/ 20 burpees (August burpee challenge)
8/18/12
AM – 25 min AR Walk
PM – 20 min KB practice
– 6 min TGU’s @ 12kg
9 Burpees
– Swing/Snatch practice
-2H Swings @ 20kg
– Snatches @ 12kg
9 Burpees
8/17/12
5K training run – walk 5 min, run 20 min, walk 5 min…harder, but not so bad!
8/16/12
Mid-Day AR Walk – 25 min
Bootcamp! 55 min of tire flips, sledgehammers, squats, rows, jumps, kick ass stuff!
8/14/12
Bootcamp! Bodyweight 300 + tractor tire flips, box jumps, 1 leg squats to bench, and some crazy stairs sprints!
8/13/12
Energy is back today!!
Walk to gym
3 x 3 workout (high intensity, little rest)
BB Deadlifts @ 115
Inverted Rows
Goblet Squats @ 35 and 30 (2 sets with double bells)
Clean & Press @ 35
Day 1 – 21 day kettlebell swing challenge (res-start!). Used 16kg, used double bells on sets 2 & 4
Walk home from gym
8/11/12
MiCoach 5K training day – 1.88 miles, 26:15, ave pace 14:00 (includes 2 five min walk breaks scheduled in)
11 burpees
8/10/11
Holy low energy day…..
Day 1 of 21 day kettlebell swing challenge
Misc goblet squats and half get ups between jog/walks
Farmer carries
8/8/12
2 hours sand VB – unplanned!
8/7/12
Flexed arm hang – rocked it! Posted video!!
Bootcamp – 50 minutes – got some good tire flippin’ in!
8/6/12
Crap energy day…..did MiCoach 5k training – roughly 25 minutes
6 burpees
No motivation for kettlebells of flexed hangs today 😦
8/3/12
3 burpees! Burpee challenge month!
5k training – walk 5, run 10, walk 5…..not too shabby! Didn’t break to walk once during the run portion!
8/1/12
Muscles are screaming at me today…so I opted for some foam rolling, and an active recovery walk.
Tough Muddette 