Today's #Workout

Warm up: 10 min AMRAP
- 30" erg bike (10" chill / 10" medium / 10" hit it)
- 10 cat-cows
- 30" erg row (10" chill / 10" medium / 10" hit it)

Workout prep:
- 4 cal erg bike (all out)
- 4 cal erg row (all out)

Workout: "John Adams" Rx(ish - it was supposed to be air bike)
- 7 min: 40 cal erg bike then max cal erg row (55 cals)
- 4 mins rest
- 7 mins: 40 cal erg row then max cals erg bike (48 cals)

Accessory: boot it (2 rounds, was supposed to be 4 but ran out of time)
- 20 supermans (no back extensions on the GHD machine for my hammy)
- 10 weighed hip thrust (first round 35 kg, second round 45 kg)

Too much cardio, but on the other hand I did not have time to think about work, so it was good after another day of too many meetings & explaining things to toddlers

#workoutOfTheDay

#Workout: "John Adams" aka "Welcome to dying"

AMRAP 7'
* 40/50 kcal Bike
* Max kcal Row

4' rest

AMRAP 7'
* 40/50 kcal Row
* Max kcal bike

Did 61 + 47 kcal in the max rounds, all energy was gone though.

Afterwards a glute mini pump
2 rounds
* 10 Weighted Hip Thrusts (35 / 45kg barbell)
* 30' rest
*10 GHD Hip Raises

I had to give up after the second hip trusts, I was enjoying stars in my vision. So decided that lying down was a better option.

#workoutoftheday #running

Half marathon training
Week 22, run 1/3

I had no juice after the 18 km run on Sunday and yesterday's workout. So I kept it easy, including the 5x20s sprints part.

Today we received good news: our eldest son has passed the admission test for the English international class at his future middle school .

It's a class in French public schools where one subject per semester is taught in English, typically science, history or geography.

Ow, left biceps is feeling those alder logs today.

#workoutoftheday #running

Half marathon training
Week 21, run 3/3

Perfect weather to run, 14°C, cloudy, no wind and no rain.

It's my 2nd time running 18 km. I still have 2 weeks left in this program and then I will be supposedly able to run for 21,1 km.

I believe the weather will play a big role in this. If it's hot I will likely give up before completing the distance.

Today's #Workout

Core, grips & lats: all together, now 6 rounds
- 10 renegade rows e/s (7 kg)
- 20" active hang
- 8 tricep roll backs (5 kg)
- 60" farmer's carry hold (15 kg)
- 60" bridge hold
- 2 min rest

Moar core: 4 rounds
- 10 quadruped opposites
- 20" weighed plank (10 kg)
- 10 deadbugs

#workoutOfTheDay

#core class today

4x
* 30” Tuck hold
* 30" Bird dog on box L (2x8kg, 2x12kg)
* 30" Bird dog on box R
* 30” Suitcase deadlifts (2x 16, 2x 20kg)

AMRAP 12'
* 100m Mixed farmer carry L high
(8kg in the left hand with streched arm, 16kg right hand in usual farmer carry)
* 20 Weighted sit-ups (14lbs medball)
* 100m Mixed farmer carry R high weight
* 20 Knee raises

AMRAP 12'
* 16m Bear crawl hold
* 20 Med ball tap planks
* 10 Lying Med ball passthroughs (10lbs medball)
* 20 Knee raises

#workoutoftheday #running

Half marathon training
Week 21, run 2/3

Back to Korean talking during my easy runs. This means that I feel again confident enough with my strides to mentally focus on something else.

Audio file sample in next toot.

[1/2]

#workoutoftheday

Mobility 20'

x4:
Lat pulldown x6 @ 35, 40, 45, 50 kg
Lying chest press x6 @ 7.5, 15, 22.5, 30 kg
Leg press x6 @ 37.5, 45, 52.5, 60 kg
Cable machine squat x6 @ 20, 25, 30, 35 kg
Hanging knee raise x6
V-up x6

I could only manage 3 reps in ex with 50 kg. I thought it would be the same for the other exercises but instead I didn't hit failure in any other.
Especially for I don't think 60 kg are my 6-rep max. I am a bit afraid of it though.

#workoutOfTheDay

"Alright, Alright, Alright"
AMRAP 18'
* 1km Bike
* 25 Sit-Ups
* 500m Bike
* 25 V-Ups

Finished 3 rounds and 320m on the bike.

Afterwards some Legs and Glutes mini-pump:

3 rounds
* 10 Dumbbell Cossack Squats (12.5kg dumbbell)
* 10 Weighted Hip Thrusts (40kg barbell)
* 12 Supermans
* 2' rest

Today's #Workout

Warm up: 10 min AMRAP
- 1 min machine (bike erg)
- 10 toe heel rocks
- 10 roll & reach
- 10 alt v-ups
- 10 banded good mornings

Workout prep: 2 rounds
- 200 m bike
- 4 sit ups
- 2 alt v-ups

Workout: Alright³ 18 min AMRAP (target: >3,5 rounds)
- 500/450 m row -> 1000 / 900 m erg bike
- 25 ab-mat sit ups
- 250/225 m row -> 500 / 450 m erg bike
- 25 v-ups -> 25 one foot on the floor alt v-ups
Did 3 rounds + 450 m bike, I am just slow

Accessory: legs & glutes mini pump: 3 rounds (was supposed to be 4 but we ran out of time)
- 10 weighed Cossack squats (6 kg kettle bell)
- 10 weighed hip thrusts (35 kg)
- 12 super(wo)man
- 2 min rest

Really being careful with that hamstring, modifying on the fly if it starts being naggy & taking lighter weights.

Today's #Workout

Mobility:
- 30" pigeon pose e/s
- 30" wide legged seated forward fold
- 20 banded good mornings

Strength: Dead lift day 5E2MOM #deadlift
- 5 deadlifts (at 80% of 1RM, but I had to stay lower, at 60 kg, because hamstring didn't like higher weight)

Accessory: 4 rounds
- 10 Bulgarian split squats e/s (2x 6 kg - see hamstring)
- 30" Copenhagen plank e/s
- 10 single leg glute bride e/s (6 kg)

I was bummed I could not max out but I am happy I can workout within limits, so taking a win here. I lifted, I moved, I chatted.

Today's #Workout

Warm up: 8 min AMRAP
- 1 min bike (30" calm / 20" moderate / 10" sprint)
- 10 heel-toe rocks
- 10 bootstraps squats

Workout prep: with partner, 3 sprints each:
- 4 cal erg bike

Workout: McConaughey, for time (time cap 25:00, goal 17:00), with a partner, divide as you please
- 320 cal erg bike
- 17:55

Accessory: accumulate 4 mins elbow plank
- took me 4:55, divided in 1:30 - 1:00 - 1:00 - 0:30

Crap day, required workout. Brain activity set to zero & just go

#workoutOfTheDay

First a team #wod called "McConaughey": accumulate 320kcal of bike erg. UGH.

Partner and I finished in 18'15"

Because you're not quite dead enough yet after that, accumulate 4' plank hold. It took me 4'50".

is ded. Send help.

#workoutoftheday #running

Half marathon training
Week 21, run 1/3

Again sunny warm weather, a bit too hot for me when running under the sun, however I completed the workout and I even performed 5x20s sprints at a faster pace than the program suggested.

Knees don't bother me anymore and the forefoot strike now feels natural. It's correcting my running form and though I am still slow, I can more easily push faster when I wish to.

#workoutOfTheDay

#foundations class, focus on #squats today:

The #workout: EMOM 20'
* 6 Box Squats. Started with 60kg on the bar, increased to 75 over 4 rounds
* 6/6 Weighted Bulgarian Split Squats. Two rounds with 16kg, 2 with 20kg kb
* 6/6 Weighted Box Step-Ups, with 16kg kb
* 16m Sled Push. Started with 70kg on the sled, and increased 5k each round to 85kg.
* 1' rest

Good fun :)

#workoutoftheday

Mobility 10'

x4:
Lat pulldown @ 45 kg x6
Squared hops x5/side
Mountain climbers x30/side
Push-up x4
OH squat @ 10 kg x5
Russian twists @ 10 kg x12/side

A guy occupied one of the two lat machines for a long time. So one lap I did squat rack pull-ups instead of waiting for one of the machines to be available.
Personally I don't understand why people don't just leave the machine when they recover for 3 whole minutes.

Today's #Workout

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 roll & reach
- 5 dynamic toe grab squat
- 3 muscle cleans (emtpy bar)
- 3 shoulder press
- 3 power cleans
- 3 push press

Workout prep: 3 rounds, increasing weight
- 2 clean & jerk
- 4 wall balls

Workout: "If you ain't first, you're last" For time (time cap 15 mins, goal 9-11 mins)
- 15 clean & jerks (scaled to 25 kg)
- 90 wall balls (scaled with 3 kg ball & not ass to grass because hamstring)
- 15 clean & jerks
Finished in 10:37

Accessory: 5x E2MOM
- 2 Turkish get ups e/s (8 kg)

Hand & wrist joints being annoying, hamstring still recovering & did not like the 3h driving yesterday. But went & did it anyway

#workoutOfTheDay

#Workout: "If you ain't first, you're last"
For time

* 15 Clean and Jerks (47.5/70)
* 90 Wall Balls (14/20
* 15 Clean and Jerks (47.5/70)

Finished in 10'15", scaling the weights accordingly... the Clean& Jerks were with a 30kg barbell, which was challenging enough as it was, and the wallballs with a 6.6lbs medball because there wasn't anything else available that wasn't 20lbs :(

Ah well.

Last part was accessory work - Turkish Get-Ups. 5x2 reps per side.
Started with 8kg, went to 10kg for the 3rd round. I'm surprised how well it goes :)