Heyyyyy! Just checking in with a recap of my workouts from the past couple of weeks. Quinn and I got in some quality time in with the jogging stroller!
WEEK OF OCTOBER 5TH
Sunday: Off
Monday: Crossfit
Strength
Back Squat: 5-3-1-5-3-1. Rest 2:00 between sets. (I worked my way up to #145)
*Wave loading. The second wave of 5-3-1 should be significantly heavier than the first wave.
Preparation
2-3 sets of:
3 Squat Cleans adding weight each set.
3 Strict Pull-ups
3 C2B Pull-ups
Metcon
AMRAP 5 x 2 sets. Rest 3m between sets.
7 Squat Cleans (135, 95)
10 C2B Pull-ups
*Score = Total Reps
I used #85 for the Squat Cleans and did regular kipping pull-ups instead of C2B. I finished with 89 reps and insanely sore quads the next day!
Tuesday: 90-minute walk at the park with friends
Wednesday: CrossFit
Strength
Power Snatch: 4 x 3. Rest 90s between sets.
Preparation
3 sets of:
3 Power Snatches
3 Hang Power Clean
3 Thrusters
*start with an empty barbell and add weight each set. This is performed as a complex. Rest 1m.
Metcon
5 Rounds, 30s Work/30s Rest:
1a) Power Snatch (75, 45)
1b) Hang Power Clean (75, 45)
1c) Thruster (75, 45)
*Weights are meant to be very light for this workout so scale to a load you can move quickly and efficiently.
*Score = total reps
I did this workout Rx and finished with 195 reps.
Thursday: 4-mile run with stroller
Friday: 4-mile walk with stroller
Saturday: CrossFit + KFIT WOD
Metcon
Teams of Three:
AMRAP 30:
21 Wall Balls (20, 14)
1 Rope Climb
21 Burpees
*One person works at a time.
I did this workout Rx and our team finished 15+4.
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WEEK OF OCTOBER 12TH
Sunday: Off
Monday: CrossFit
Strength
Back Squat: 5-4-2-5-4-2. Rest 2:30 between sets. (I worked my way up to #145.)
Preparation
2-3 sets of:
3 Muscle Cleans from mid shin
3 Burpees
3 Power Clean + Front Squat
3 Burpees
3 Squat Cleans
Metcon
For time:
20 Burpees
30 Squat Cleans (115, 75)
20 Burpees
20 Squat Cleans (135, 95)
20 Burpees
10 Squat Cleans (155, 115)
Rx+: (115, 75) (155, 115) (205, 135)
L3: (95, 65) (115, 75) (135, 95)
L2: (75, 55) (95, 65) (115, 85)
I used L3 modifications and finished in 14:18. Holy quad burn!
Tuesday: 4-mile run with stroller
Wednesday: 3-mile run with stroller
Thursday: Off
Friday: CrossFit
Warm-up
Accumulate:
30 Overhead Squats @23×1 (empty bar)
40 Hollow-rocks
50 Double Unders
60s Banded Post Squat Hold
Strength
1a) Overhead Squat: 4 x 5 @22×1. Rest 1:00 (I worked my way up to #75)
1b) Side Bend: 3 x 12 ea. Rest 1:30.
Metcon
For time:
50 Double Unders
40 Wall Balls (20, 14)
30 T2B
20 Burpee Box Jumps (30, 24)
10 Bar muscle-ups
L3: (30 DU’s) (20 T2B) (24, 20) (10 C2B with no band)
I used L3 modifications and finished in 8:35.
Saturday: 4.5-mile run/walk with stroller
