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Old 06-05-2019, 12:51 PM   #691
Grace Patenaude
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Re: Grace's Log

Friday 190531

Rest day

Saturday 190601

Low Bar Back Squats
Front Squats
Romanian Deadlift
Stationary Barbell Lunges


Sunday 190602

3 mile Run (some walking)


Monday 190603

Gymnastics accessory work
Active recovery
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Old 06-05-2019, 06:58 PM   #692
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Re: Grace's Log

Wednesday 190605

At Atomic CF
Split Jerk

5 sets of 3 at 60-65%
= 105# worked on form
1st Rep hold 30sec on Dip
2nd Rep hold 30sec on Receiving position
3rd Rep at full speed

After each set :30 single arm db overhead hold each arm
= 25# DB
Then

9 min EMOM

:45 max cal bike
= 10, 9, 9

:45 DB hang clean to push press (25# Dumbbells)
= 8, 9, 9

:45 low plank hold
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Old 06-10-2019, 04:14 PM   #693
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Re: Grace's Log

Friday 190607

18 mins to establish
3 rep back squat (tempo 32x1) (135#)
Between sets perform single leg db RDLs (65#)

Then
15 - 12 - 9 (10 min cap)
T2B
Thrusters
Push Ups
= 9:02 (55#)

Saturday/Sunday REST

Monday 190610

15 mins

50m Backwards Sled Pull (plates = 125#)
100m DBL DB Carry (20#)
(50m 1 DB in Front Rack / 1 DB Pressed OH then switch for last 50m)



10 min AMRAP

20 KB Russian
10 High Plank KB Pull Throughs
10 Burpee Hop Over
= 3 + 28 (1.5 Pood)
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Last edited by Grace Patenaude : 06-10-2019 at 04:08 PM. Reason: Added last Friday’s WOD
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Old 06-11-2019, 06:13 PM   #694
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Re: Grace's Log

Tuesday 190611

Partner WOD
4 Rnds (24 mins total)
2 min max Cal Bike
2 min max DB 1arm Hang Snatch (35# DB)
2 min Max Rep GHD
One person works at a time
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Old 06-12-2019, 10:18 AM   #695
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Re: Grace's Log

Wednesday 190612 Atomic CrossFit

16 mins to build to a heavy
1 clean DL + Power Clean + Squat Clean
Between sets 10 DB Shoulder Shrugs

= worked on form/technique 95#

9 min EMOM

:45 Max rep front rack reverse lunge (65#)
:45 Max DU
:45 Max BB OH Hold (65#)

= 176 reps
Rev Lunges: 17, 16, 14
DUs: 35, 44, 50
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Old 06-13-2019, 06:37 PM   #696
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Re: Grace's Log

Thursday 190613

Every 4 mins for 6 rounds (24 mins)

2-arm Farmers Carry two 1-Pood KBs (100m 4 Rds, 50m 2 Rds)
10 S2OH (75#)
10 V-Ups
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Last edited by Grace Patenaude : 06-13-2019 at 06:54 PM. Reason: Added weight description on Farmers Carry
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Old 06-14-2019, 02:32 PM   #697
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Re: Grace's Log

Friday 190614

18 mins
Box Squat 6 (sets) x 3 (reps)
= Worked up to 165# with good form
Super set with weighted single leg box step ups
5 reps per leg = 35#

6 min AMRAP
10 Box Jump Overs
10 Pull Ups
= 5 Rds + 4 Box Jump Overs
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Old 07-11-2019, 03:07 PM   #698
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Re: Grace's Log

Salut Mes Amis!

I skipped several weeks of logging in my workouts.
But I am still consistent just not in logging them in.

Today Thursday 190711

A. In 15 mins

5 x 5 moderate to heavy = worked up to 195 lbs

BB hip thrust w/ :05 pause at top

Superset :30 plank on each leg - single leg foot in strap or ring

2 min transition

B AMRAP 7 min
1X
1 Box Jump (24/20)
2X
2 Box Jump (24/20)
3X

X = BMU, C2B, Pull Up or Ring Row

Made full 8 reps on Couplet + 3 reps
Strict Pull-ups and Single Leg side box jumps (to rehab my bummed left ankle from a silly little fall jogging my Boxer around the neighborhood 2 days ago).
Just a slight swelling so I Keep on Moving! 💪🏽
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