9/30/16

This morning was a solid workout with my fiancé. I was tired when I woke up and honestly did not want to train hard today. Once I got rolling and warmed up I felt pretty good though. We are back home working out at my local gym in Idaho. Went in and just threw some stuff together, ended up being a great workout.

A.
Strict Pull-ups
1,2,3, (:10 rest, :20, :30 etc)

-12 Rounds ... called it there due to time constraints ... overall felt very solid.

B.
'Hulk Hogan'
Every 2 for 20 minutes (10 sets):
3 Muscle-ups
5 Power Cleans (185/135#)
7 Burpees

-This was a great workout, got all the rounds unbroken, fastest slowest rounds were :48 and 1:09. Very good conditioning.

Rest about 10-15 minutes then...

C.
AMRAP 10 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
1,2,3... Dead-lift (315/205#)

-Finished the round of 7 Dead-lifts + 1 round of Cindy ... deads were slow, did all singles, but at least I'm pulling off the floor.

Rest 5 minutes, then...

D.
3 Rounds:
5 Push-ups
5 Dive Bomber Push-ups
5 Tempo Push-ups (5 seconds down)
5 Push-ups from Knees
Rest 2:00

-Complete ... this was tough progression, was a good finisher.

E.
15 Minute ROMWOD

-Complete ... today was actually the best I've felt on the 'Saddle' stretch ... finally making some progression on this stretch.

9/29/16

Today was a much chiller day in the gym. Went and worked out with my sister at her gym and did the class workout. Very low key... didn't count my reps or anything, just got some strict pull-ups in and then got some movement in with the class.

A.
Strict Pull-ups
6 sets of 10 reps (first 3 sets overhand, then 3 sets underhand)
Rest :60

-Complete ... got 5 sets unbroken, then last set was 7/3

B.
5 Rounds (20 minutes), for max reps:
Minute 1 - Max Cals Assault Bike
Minute 2 - Sumo-Dead-lift High Pull (95/65#)
Minute 3 - Box Jump, step-down (24/20")
Minute 4 - Rest

-Complete ... just got through this and went at a consistent pace with about 80% effort. Easy day, glad I got some movement in though.

9/28/16

Have a lot of negative stuff going on in my life... brought a lot of that in the gym with me this morning. I tried to get as good of a workout as I could. Strict Pull-ups were solid, metcon was quite the ass kicker.

A.
Death by Strict Weighted Pull-ups (53#)

-Round of 7 + 4 reps into the set of 8

B.
Five sets of:
Narrow-Grip Overhead Squat (power clean and jerked from floor) x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

-135#, 135#, 165#, 185#, 205# ... went through this quickly, didn't push the loading at all.

C.
Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

-135#, 185#, 205#, 205#, 225#, 245# ... didn't push the loading here either, just got through it quickly.

D.
Three rounds for time of:
30/20 Calories of Assault Bike
20 Toes-to-Bar
15/10 Strict Handstand Push-Ups

Rest until the 20 minute mark, and then. . .

Three rounds for time of:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
15/10 Strict Ring Dips

-16:20 ... HSPU took a while
-13:45

9/27/16

45 Minute hill run ... lots of rolling hills in one of my favorite places in the world, Burney Falls State Park in northern California. Never run up here this time of year... it was cold and quiet and a bit lonely. Only saw a couple people my entire time up there. In the summer months there are usually a lot of people around and it feels a lot friendlier. Glad I got this run in... don't know when I'll be seeing this part of the country again... had to take to the opportunity to get this run in.

9/26/16

Complete Rest

9/25/16

Active Recovery

39:15 super easy run from Cardiff to Encinitas and back. Went out 20 minutes and came back a little hot. Really picked it up the last 5 minutes, which was mostly uphill. Felt fit and light on my feet. Looking forward to a few more runs this week.

9/24/16

This morning was a really great workout. I was really sore throughout my entire body from Thursday and Friday... but once I got warmed up and rolling I felt pretty solid on everything... not great, but I got through everything and was proud of my effort. Stoked to be able to dead-lift 315# for reps again without pain. Was training with other dudes and they lowered the loads on the barbell stuff, but pushed me through it as we were going around the same pace. Solid day in the gym; overall feeling fit and looking forward to hitting the ground running at TBS come October 03.

A.
EMOM 16 (4 sets):
Min 1 - 6 Strict Weighted Pull-ups (44#)
Min 2 - 6 SHSPU
Min 3 - 6 Muscle-ups
Min 4 - 6 SHSPU

-This ended up being 6/6, 6/6, 5/5, 5/4 for HSPU.... everything else unbroken. Solid warm-up.

B.
On a running clock:

For time:
1000m Row
20 Burpees-over-rower
20 Dead-lifts (315#)

at 10:00...

For time:
400m Run
10 Snatch (165#)
400m Run
10 Overhead Squats (165#)

at 20:00...

For time:
100 Double-Unders
30 Toes-to-Bar
20 Shoulder-to-Overhead (135#)

-8:19
-7:01
-3:58 ... rough... but great conditioning.

C.
EMOM 12 (4 sets):
Min 1 - GHD Sit-ups x 12
Min 2 - Hex DB Hold x :35 seconds (2 x 25# DB)
Min 3 - DB Wrist Curls x 15 reps (2 x 25# DB)

-Complete

D.
30 Minute ROMWOD / Stretching

-Complete ... felt amazing... really glad I got this in.

9/23/16

Didn't really sleep enough last night... only about 6 hours... was tired when I got out of bed and wasn't really looking forward to the gym. Once I got in the gym, it was alright. Didn't have the best workout... gym was super packed so I didn't get to do exactly what I wanted to. But got a decent pump in my arms, nothing crazy, but glad I at least got it in.

A.
Bench Press
135# x 10
185# x 5
205# x 3
225# x 1
Rest as long as it takes to change the weights or up to :60 between these sets

Rest 2:00 then...

135# x max reps

-23 reps ... didn't have a spotter, so didn't go to absolute failure, but this was still tough.

B.
3 Sets:
Incline DB Press x 10 reps
Hammer Strength Row Machine x 10 reps
Rest :60

-50s, 60s, 70s
-180#, 270#, 270#

C.
3 sets:
Close Grip Barbell EZ Bar Curls x 15 reps
Overhead Rope Extensions x 15 reps
Rest :60

-Can't remember the weights, did a huge drop set on the last set of extensions... was the toughest part of today

D.
3 Sets:
Cable Cross-Overs x 15 reps
Reverse Cable Curls x 10 reps
Cable Curls x 10 reps

-Can't remember the weights, did a huge drop set on the last set of reverse curls and curls ... solid effort.

9/22/16

AM Workout (0600) 

This morning was, in retrospect, a very good workout. I was happy driving to Camp Pendleton this morning when I realized this was going to be my last workout alone in this shitty out door crossfit gym. Also, as the weather gets colder in the morning, less people are working out in the outdoor gym, which is a really nice change. I'd rather workout in an empty space than be surrounded by stupid idiots doing dumb shit. I can't believe some of the shit I saw this gym... literally the worst things I've ever seen in a gym. Anyway, once I got rolling I felt pretty good; the complete rest and nap yesterday really helped.

A.
Every 2 for 20 (10 sets):
1 Push-Jerk + 2 Split Jerks*
*Pause two seconds in receiving position of both split jerks

-135#, 135#, 185#, 205#, 205#, 225#, 225#, 245#, 255#, 265# ... solid effort here, last three sets took a good amount of focus. Was lifting on shitty slanted floor and jerking out of a rack... all reps were TnG.

B.
Take 10 Minutes to Build to Today's 2 RM Jerk-Grip Overhead Squat (clean and jerked from floor)

-Built up to 225# for a double, felt extremely easy, went to 245# next and only got 1 rep, got sloppy and dropped the second rep out front. Should have gotten that rep, but due to time constraints just called it there and moved on.

C.
5 RFT:
8 C2B Pull-ups
4 Dead-lifts (275#)
10 DB Thrusters (2 x 40#)
15 Calorie Row

Rest 5:00

5 RFT:
10 BBJO (24")
15 Wall-Balls (30#)
20 Double-Unders
8 Toes-to-Bar

-13:01
-14:10 ... both of these were tough workouts... coupled together they were a real ass kicker. Got a great workout out of these conditioning workouts ... both were Invictus workouts, had to change the first part a little due to equipment issues, still got a great workout.

PM Workout (1730) 

I was pretty tired by the time I got to gym ... jumped in the class and got decently warmed up and felt pretty solid on the conditioning ... my shoulders were totally fried for the lifting, tried to go as hard as I could, but didn't have anything in my shoulders. Legless RCs felt really solid though.

A.
Behind the Neck Snatch Grip Strict Press
5 x 5

-95#, 95#, 115#, 115#, 115# ... not much there after this morning

B.
5 RFT:
3 Legless Rope Climbs (15')
400m Run

-13:29

9/21/16

Complete rest ... slept in and took a two hour nap today. Body is feeling beat up, haven't taken a full day off in a while.

9/20/16

This morning was a pretty good workout ... happy with how my strict pull-ups are coming along. Lighter weight today, nothing too taxing, but some decent intensity. Definitely was not an ideal environment to push myself ... no music, no one to train with and surrounded by stupid retards just standing around doing dumb shit that wouldn't suffice as a proper warm-up for an athlete. But regardless... only a few more days left at Camp Pendleton, trying to enjoy the freedom I'm allotted while here... even if it means working out alone in a shit gym.

A.
5 Sets:
Strict Pull-ups x max reps
Rest :90

-23,9,9,9,8

B.
3 RFT:
10 Front Squat (135#)
15 Toes-to-Bar
15 KBS (2 pood)

Rest 5:00

For time:
150 Double-Unders
75 Push-Press (75#)

Rest 5:00

3 RFT:
30 Calorie Row
30 GHD Sit-ups

-7:20
-5:02
-10:08

9/19/16

Did different stuff than I had planned today, but got some decent workouts in. I was wanting to only do one session and bang that out in the morning. Ended up needing to sleep in a little more, but got some good running in today.

AM Workout (1100) 

Six Sets:
Run 400m (on a track)
Rest 2:00

-81, 76, 79, 77, 80, 71 ... was kind of all over on these splits, really went hard on that last one. My hamstrings were tight from yesterday, so it was tough to warm up and really find a groove on these. Glad I got them in though.

PM Workout (1630) 

A.
400m TT (on gym's course in a parking lot)

-:60 ... I think this course was obviously a little short, but went hard and beat everyone in the class.

B.
3 Sets:
Single Arm KB Push-Press x 8 reps - left arm
Single Arm KB Push-Press x 8 reps - right arm
Rest as needed

-53#, 72#, 72# ... fun/different, haven't ever done these single-arm, was a nice change.

C.
On a running clock:

For time:
12-9-6
C2B Pull-ups
Box Jumps (30")**must step-down

at 5:00...

For time:
21-15-9
Pull-ups
Box Jumps (24")**must step-down

-2:07
-3:08 ... went all out on these, only so fast you can go with stepping off the box. Much different than I would usually train. Fun/different and lower in overall volume. Still got a decent workout out of this though.

9/18/16

50 Minute Recovery Run ... 25 minutes out and back along the coast around 0730. Started where I live in Cardiff and ran down to the coast and then north up to Encinitas. Caught a decent amount of elevation change (for being so close to the beach) and got a very good run out of this. Felt light on my feet and great aerobically. Looking forward to some crossfit tomorrow AM.

9/17/16

Worked out with a buddy from Chicago at his new gym in LA. Got a pretty decent workout out of today, pretty low volume / light overall, but fun.

A.
'2016 Team Series Events 3 and 4'
With a partner, one person working at a time:
5 Minutes - Max Calories Row
5 Minutes - Max Reps Push-Press (115#)

Rest 5:00

10 Minutes to Establish 1 RM Hang Power Clean

-Got 132 calories on the rower
-Got 175? I think on the push-press
-Went 225#, 255#, 275#, 295#, 305# (f) ... I should have had 305#, I barely missed it, kind of frustrating, but 295# is still a solid hang power clean for me.

B.
Teams of 2, relay style:
21-18-15-12-9
Thrusters (95#)
40 Double-Unders
200m Row

-Didn't get the time, just went for intensity.

9/16/16

Had some great workouts today. Fun bodybuilding session in the morning and some decent aerobic crossfit in the evening. Felt great pretty much everywhere today, looking forward to heading up to LA tomorrow and hitting a workout with my buddy.

AM Workout (0600) 

A.
EMOM 18 (9 sets):
Odd: Strict Pulls ups x 8 (3 sets at regular grip, 3 sets underhand, 3 sets wide grip)
Even: Strict Dips x 8

-Complete

B.
3 Sets:
DB Incline Bench Press x 10 reps (2 x 65# DB)
Hammer Strength Row Machine x 10 reps (180#)
Rest :90

-Complete

C.
3 Sets:
DB Flat Bench Press x 10 reps (2 x 65# DB)
Cable Row Machine x 10 reps (170#)
Rest :90

-Complete

D.

3 Sets:

Leaning Back EZ Barbell Curls (40#) x 10 reps 

Overhead Rope Tricep Extensions x 20 reps (increasing weight each set, up to 60#ish) 

Rest as needed 

E. 

One giant set, descending weights: 

Cable Reverse Curl x max reps @ 80#, 60#, 40#, 20# 

Cable Curl x max reps @ 80#, 60#, 40#, 20# 

-Complete ... huge pump / bicep /forearm finisher, fun way to end the session. 

PM Workout (1630)

A. 

10 RFT:

200m Run

2 Snatch (185#) 

3 Box Jumps (30") 

4 Ring Muscle-ups 

-22:50 ... solid workout, was consistent on everything, singles for snatches and BJ / MU unbroken. 

B.

25 Minute ROMWOD

-Complete 

9/15/16

Quick and dirty session this morning... was very pressed for time, but got a decent workout in.

A.
EMOM 30:
10 Minutes = Strict Press x 1 rep
10 Minutes = Push-Jerk x 1 rep
10 Minutes = Split-Jerk x 1 rep

-Strict Press = 190#
-Push-Jerk = 255#
-Split-Jerk = 265# ... failed a split jerk at 265# before coming back and getting it. Wasn't using jerk blocks this morning, having to re-rack this every time sucked. Also, the ground I was on was extremely unlevel and slanted forward, making it nearly impossible to dip into the jerk with heavy  weights. Wanted to go a little heavier here, but shoulders were just done by the end of this and not having blocks made it really hard. When I did this last year (almost exactly 12 months ago) I had blocks and hit:

Strict Press = 185#
Push-Jerk = 250#
Split Jerk = 270# ... so I improved slightly on the first two lifts... but given I didn't have blocks I will take the numbers I hit today as a win. 190# is 5# off my all time strict press PR... so to hit that on the minute is solid.

B.
For time:
10 Strict Ring Dips
20 KB Shoulder-to-Overhead (53/35#)
30 Kettle-Bell Swings (53/35#)
40 Wall-Balls (20/14#)
50 Calorie Row
40 Wall-Balls (20/14#)
30 Kettle-Bell Swings (53/35#)
20 KB Shoulder-to-Overhead (53/35# )
10 Strict Ring Dips

-14:40 ... pretty decent workout on the shoulders, they were fried by the end of this. KB shoulder-to-overhead always sucks.

9/14/16

Wasn't really planning on training today, but got in the gym in the afternoon and had a surprisingly solid workout. This was a very lower-body dominant workout and it was some solid movement for me "coming off" this seemingly permanent injury.

A.

5 Sets:

Tempo Back Squat (1-6-1 tempo) x 3 reps 

Rest :60-90 seconds

-Used 185# across ... was planning on just starting at 185# and moving up as necessary... but 185# for 6 seconds in the hole was tough enough. I was really just trying to find perfect positions and not allow my butt to wink at all. The coach of the class was having us all do the tempo reps at the same pace and time. Having the coach count out of the tempo kept me much more accountable to the tempo... surprisingly tough. 

B.
3 RFT:
400m Run
20 Front Rack Stationary Reverse Lunges (95/65#)
15 Front Squats (95/65#)
10 Bar-Facing-Burpees

-12:35 ... fun/short workout, went unbroken the entire time. Big leg pump and great cardio. 

9/13/16

This morning was a pretty decent workout ... kind of just made it up on the spot, I was happy to do something different. Again, took a lot of stress off me and just allowed me to enjoy my time in the gym.

A.
'Angie'
For time:
100 Pull-ups
100 HR Push-ups
100 Sit-ups
100 Squats

-16:35 ... Big PR here (splits were 4:20 for pull-ups, 10:30 for push-ups, 13:00ish for sit-ups, 16:35 squats)

On 9/28/12 (basically 4 years ago), my time was 18:06 without HR push-ups.
On 8/29/13 (3 years ago), my time was 21:00 with HR push-ups ... this was right after OCS so my body was pretty thoroughly destroyed and I was generally out of shape after OCS.

So to improve over the years, despite injury, is a good feeling.

B.
3 Rounds:
Farmer's Carry (2 x 2 pood) x length of perimeter of gym
Decline Weighted Sit-ups (45#) x 10 reps
Rest :60

-Complete

C.
20 Minutes Yoga

-Complete

9/12/16

AM Workout (0600) 

This morning was a pretty solid workout... I drank a bit on Saturday and felt kind of crappy yesterday... going to lay off the alcohol for a while, get too much regret from being hungover and wasting time/feeling less fit. Despite drinking, overall I felt pretty decent on everything this morning. Cut the workout a little short, didn't do any lifting before the conditioning stuff, it was a nice change.

A.
4 RFT:
15 Calorie Row
15 Bench Press (135/95#)

Rest 5:00

For Time:
15 Squat Clean (155/105#)
12 Thrusters (155/105#)
9 Clean and Jerk (155/105#)

Rest 5:00

AMRAP 8 Minutes:
4 Burpees
2 Hang Power Clean (205/145#)

-7:58 ... bench went UB ... UB ... 8/7 ... 5/5/3/2
-5:01 ... 15 squat cleans were the worst part, was pretty smooth after that
-12 Rounds

B.
3 Super-Sets:
Weighted Strict Pull-ups (35#) x Max Reps
Strict Dips x 1/2 PR + 2 reps = 12 reps
Rest :90

-12,7,7 for the PU, dips were consistent and easy.

PM Workout (1630) 

Wasn't planning on it, but ended up doing the class workout. It was a Hero workout that I've wanted to do for a long time. Got a lot out of this workout, I felt very fit and confident with everything, didn't really slow down at all.

A.
'Glen'
For time:
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs (15')
1 Mile Run
100 Burpees

-26:50 ... 2:40 'Grace' all as singles ... basically 6:30 and 7:10 miles ... 100 burpees took just under 7 minutes. Surprised with how solid the burpees felt. Overall a big effort on this, great workout.

B.
20 Minutes Mobility

-Complete

9/11/16

Complete Rest ... I was decently hungover until the afternoon... not a great feeling.

9/10/16

This morning was a good time ... this was the most fit I've felt in the gym in a while. I really enjoyed my time in the gym this morning and got a lot of solid intensity out of this session. It was nice to not touch a barbell and was probably some much needed rest for my body.

A.
15 Minutes Handstand Walking Practice

-Worked on wall-walks, freestanding holds, walking forwards and backwards ... solid warm-up.

B.
4 RFT:
30 Calorie Row
20 Burpees-over-the-Erg
10 Bar Muscle-ups

-19:58 ... first round in 4:04 ... tried to maintain that pace, but fell off pretty hard on the rowing/burpees. Each set of bar MU was 6/4, felt very solid and consistent on them. Great workout.

Rest 10 minutes then...

C.
'Death by Strict Weighted Pull-ups (35#)'

-Finished the 7th set, didn't even attempt 8. Solid effort to get through 7 though.

Rest 5 minutes then...

D.
Every 3 for 21 (7 sets):
Hill Sprint (unknown distance)

-Each interval took about 30-35 seconds, I have no idea what the distance was, just went for intensity and speed ... really tough grade of incline, fun workout.

E.
3 Sets:
GHD Sit-ups x 20 unbroken reps
Rest as needed

-Complete

9/9/16

AM Workout (0545) 

This morning was surprisingly the best workout I've had in a while. I really enjoyed my time in the gym this morning. It was really fun to do something different and just have fun and not worry about my performance at all.

A.
Strict Pull-ups
Regular Grip x 3 sets of 8 reps
Underhand Grip x 3 sets of 8 reps
Wide Grip x 3 sets of 8 reps (fail - 7,6,6)
Rest :60 between each set

-Complete ... this was pretty solid, started missing reps toward the end, but got a lot out of this.

B.
Bench Press
Rest less than 2 minutes between each set:

Build up to 90% (225#) for 3 singles

-Complete

3 x 3 @ 80% of today's singles +10# = 195#

-Complete

3 x 7 @ 70% of today's singles + 10# = 155#

-Complete

C.
Seated Unsupported DB Press
3 x 10 @ (2 x 45# DB)
Rest :90 between each set

-Ended up being 10, 9, 8 ... was pretty smoked from the benching

D.
4 Sets:
Strict Dips x 11 reps
EZ Bar Curls, leaning back (40# Bar) x 10 reps
EZ Bar Curls (40# Bar) x 10 reps
EZ Bar Culs, leaning forward (40# Bar) x 10 reps
Rest :60

-Complete ... this was quite the burner on the biceps ... huge pump, especially on the 3rd and 4th sets

E.
3 Sets:
Seated Row Machine (added 90# to each side = 180#)
Tricep Rope Push-Downs x 15 reps
Tricep Rope Overhead Extensions x 15 reps
Rest :60

-Complete ... don't remember the exact weights for the extensions, just went for a pump

F.
1 Set:
50 Unbroken Cable Cross Overs @ (20# on each side)

-Complete ... this was a solid finisher, just tried to keep my arms as straight as possible and get as much a pump as possible. Great way to end the session.

PM Workout (1630) 

Got into the gym for the class workout in the afternoon. Ended up feeling really good and having a great time in the gym. It really made me think about how much I enjoy working out with other people and competing. Much better than beating myself up in the morning alone.

A.
Every 2 for 20 (10 sets):
Sets 1-3 = Snatch Pull + Snatch High Pull + 3 Hang Power Snatch (135#)
Sets 4-6 = Snatch High Pull + 2 Hang Power Snatch (185#)
Sets 7-8 = 2 Power Snatch (205#)
Sets 9-10 = 1 Power Snatch (215/225#)

-Just went off of feel for all of these ... everything felt solid throughout, solid to hit 225# power snatch on the two minute as part of a second workout. Good time in the gym.

B.
For time:
10 Rounds of:
3 Power Snatch (135/95#)
20 Double-Unders

straight into...

400m Run

-7:43 (finished last set of DU at 5:50) ... fun/short metcon, solid finisher to the day.

9/8/16

Complete Rest ... definitely needed it ... slept almost 11 hours last night.

9/7/16

This morning was the worst time I've had in the gym in months (perhaps over a year? / since studying for the bar exam) ... Today was the least motivated I've been in the gym since I can remember. I was tired, felt like shit and just didn't want to be there. I have a ton of stress in my life right now and it is just making everything, the gym included, unenjoyable. Coupled with the fact I'm working out by myself in shitty Marine Corps gyms, just makes for the worst time. I can't wait until this chapter of my life is over.

A.
Pyramid Weighted Strict Pull-ups (20#) (10 seconds = 1 rep / 20 seconds = 2 etc.)

-Got through round of 10 ... didn't try 11 as the set of 10 was very challenging and I was pressed for time.

B.
Power Clean
8 Sets of 2
60% (185#) x 2 x 2
70% (225#) x 2 x 2
80% (255#) x 2 x 2
90% (275#) x 2 x2
Rest as needed

-Didn't get the last set in... heaviest set was 275# for a double ... attempted 275# for that second set and missed it.

C.
Each for Time:
250m Row
500m Row
1000m Row
500m Row
250m Row
Rest 1 Minute between intervals

-Didn't get the times on these ... just went for intensity.

D.
3 Sets:
Single Leg KB Dead-lift (53#) x 16 (8 each leg)
Rest as needed
GHD Plank Hold x :45
Rest as needed

E.
10 Minute ROMWOD

-Complete

9/6/16

AM Workout (0545) 

Didn't have the best workout today... had some stuff planned out but couldn't really do it because they gym I usually go to was closed for no reason. They never put out an announcement or had an explanation as to why they were closed... but anyway, I just went to another gym on base and got in what I could... wasn't necessarily a bad workout, just not what I wanted to do.

A.
Strict Pulls
5 Max Sets
Rest :90

-22, 9, 8,8, 7 ... spent it all on that first set, felt solid for 20+.

B.
Every 2 for 20 (10 sets):
1 Power Snatch + 3 OHS

-Used 185# across ... stayed within my comfort zone and didn't push the load here... just really focused on position and getting in perfect reps.

C.
EMOM 10:
8 Hang Power Snatch (95/65#)
16 Air Squats

-Complete ... challenging, but not that difficult, felt confident I would get every set, was usually 35-45 seconds.

D.
Strict Dips
4 Sets of 1/2 of PR + 1 rep + 10#

-4 Sets of 11 with a 10# Weight

E.
3 Sets:
20 Cross-Body Side Lateral Raise (10 each arm) @ 10#
Rest as needed

-Complete

PM Workout (1215) 

Every 2 for 24 (12 sets):
200m Run

-Between 34-36 on most of the intervals ... snuck in a 29 on the last one ... for most of these I wasn't able to push it too much... legs feeling a little beat up from yesterday. I was not feeling motivated to get these in... but once I finished I was glad I got these in. Even if these were only at about 85% effort, it was still good to get these in.

9/5/16

After partying on Saturday night and eating like a jackass yesterday, it was good to get into the gym and do a longer/hard/aerobic workout. The class had programmed a partner workout, but I decided to do the entire workout by myself. It was a good choice, this would have been much too easy with another person. I got some good intensity out of this and just went through it. It was a good reintroduction to moving after a lazy weekend. 

4 Rounds for Time: 

Farmers Carry (2 x 2 pood) x 400 Feet 

4 Rope Climbs (15') 

20 Burpees onto #45 Bumper Plate 

30 Box Jumps (24")

40 Wall-Balls (20#) 

-34:47 ... very long workout, just tried to keep on moving, nothing was particularly hard. The Farmer's Carry got rough on the last few rounds, overall a good sweat though ... looking forward to some heavier stuff tomorrow. 

9/4/16

Complete rest / slight hangover... tried to hydrate a lot ... ate like complete shit today, had almost no food in the house as I'm moving tomorrow.

9/3/16

Didn't feel particularly great today... but went in and hit the class WOD. This was a much lower volume day, but got some decent intensity out of this. It was nice to just go in and try to enjoy the gym instead of stressing about performance/getting in all my programming.

AMRAP 17 Minutes, with a partner:
1 Minute = Each Partner Max Double-Unders

straight into...

16 Minutes of Alternating:
1 Minute Max Calories
1 Minute Max Air Squats, Push-ups or Toes-to-Bar (partner's choose)

-108 Double-Unders ... then did 1 round of air squats, then push-ups, then toes-to-bar, then repeated that, then the last round was just air squats and push-ups ... weird/different workout, probably should have just done air squats the entire time if I wanted a higher rep count... but I didn't really give a shit about that. Just went for quality intensity. I ended up on the row for the last minute and was pulling a 2100-2200 cal/hr rate and that left me on the floor coughing.

9/2/16

This morning was a pretty shitty workout... wasn't sore at all, but felt very weak and just unhappy to be in the gym. I guess last night took a lot out of me? Training alone sucks... only had a very short time in the gym due to the gym having short hours, didn't get to do as much as I was hoping to get done.

A.

Death by Strict Weighted Pull-ups (26#)

-8 + 5 reps into the set of 9 

B.

4 Sets:
Strict Dips x ½ PR + 1 rep = 11 reps 

-Complete

C.

Every 2 for 20 (10 sets): 

1 Power Snatch + 1 Overhead Squat

-135#, 165#, 185#, 195#, 205#, 215#, 225 x 4 failed snatches ... I can't remember the last time I was missing a 225# snatch... just felt super heavy every time I went for it, couldn't get under it. I can't even being to describe how pissed I was missing these reps every fucking time. 

D.

Bench Press

Build up to a single @ 90% (225#) 

Rest as needed

3 x 3 reps of 80% (185#) of heaviest single

Rest as needed

3 x 7 reps @ 70% (155#) of heaviest single

Rest as needed

-Complete

E.

3 Sets:

Leaning Back 20 Degrees EZ Bar Curl (use preach bench and keep elbows forward) x 8-12 reps 

Standing EZ Bar Curl x 8 – 12 reps 

Standing EZ Bar Curl, Bent Forward 8 – 12 reps 

Rest :60 

-Used an EZ Bar w/ 20# on it (10# on each side) ... solid work, got 12/10/10 reps for each set. 

F. 

3 Sets: 

EZ Tricep Extension to Forehead x 8-12 reps 

EZ Tricep Pullover and Extension x 8-12 reps

EZ Close-Grip Bench Press x 8-12 reps 

Rest :60

-Used an EZ Bar w/ 20# on it (10# on each side) ... solid work, got 12/12/12 each set.