Only slept about 5 hours last night ... still on the range ... 2.5 mile hike in and 2.5 mile hike out today.
Monday, October 31, 2016
10/30/16
Back on the range ... 2.5 mile combat load hike in the AM ... 2.5 mile run under combat load back in the afternoon ... long and physical day.
10/29/16
Today was a solid workout ... I was really happy to be in a crossfit gym. I felt pretty solid on everything despite the low volume of training I've been doing. Did a little extra stuff and then a class workout ... was very happy to get this in.
A.
EMOM 10:
Odd: 5 Muscle-ups
Even: 50 Double-unders
-Complete ... wanted to go 20 minutes on this... but the coach running the class started the workout earlier than he originally said he would... still happy to get some muscle-ups in.
B.
AMRAP 20:
5 Clean and Jerks (185#)
10 Toes-to-Bar
Rest :30
-11 Rounds + 2 Clean and Jerks ... solid workout, had a good time getting after this.
A.
EMOM 10:
Odd: 5 Muscle-ups
Even: 50 Double-unders
-Complete ... wanted to go 20 minutes on this... but the coach running the class started the workout earlier than he originally said he would... still happy to get some muscle-ups in.
B.
AMRAP 20:
5 Clean and Jerks (185#)
10 Toes-to-Bar
Rest :30
-11 Rounds + 2 Clean and Jerks ... solid workout, had a good time getting after this.
Friday, October 28, 2016
10/28/16
No time to workout today... but did a 2.5 mile movement at 0520 under a light combat load and rifle ... then ran 2.5 miles back under the same load (minus all the food/water I had throughout the day) around 1530. Was at the range shooting today and it was a great day of training. Really happy to finally be putting rounds down range. Looking forward to some time in the gym tomorrow.
Tuesday, October 25, 2016
10/26 & 27
'Complete Rest' ... but our company was doing weapons handling training all day on both of these days ... there was no scheduled workout today... but the days were long and exhausting and very physical.
Monday, October 24, 2016
10/25/16
This morning was as solid workout. I got in the gym at 0500 and out by around 0625. Had to rush through some stuff and cut out the extra stuff, but overall happy with my performance and workout overall. Great stuff, despite being here at TBS.
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60% (145#)
Followed by…
Every 2 minutes, for 6 minutes (3 sets)
Hang Snatch + Snatch @ 70% (175#)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80% (195#)
-Complete ... light %s, got all the reps easily, felt solid.
B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Strict Pull-ups x 6 reps
-185#, 185#, 195#, 195#, 200#
-First strict pull-ups since the PFT a while back, going to put some of them back into my training from time-to-time.
C.
Four rounds for time of:
10 Wall-Balls (20/14#)
10 Kettle-Bells Swings (72#)
10 Toes to Bar
Rest exactly 3 minutes, and then . . .
Three rounds of:
10 Power Cleans (195/135 lbs)
20 Strict Stationary Dips
Rest exactly 3 minutes, and then . . .
Two rounds for time of:
10 Front Squats (145/105 lbs)
30 Push-Ups
-4:40
-9:00
-4:00 ... these time are approximates, don't remember the exact times. I did get a solid workout out of this.
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60% (145#)
Followed by…
Every 2 minutes, for 6 minutes (3 sets)
Hang Snatch + Snatch @ 70% (175#)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80% (195#)
-Complete ... light %s, got all the reps easily, felt solid.
B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Strict Pull-ups x 6 reps
-185#, 185#, 195#, 195#, 200#
-First strict pull-ups since the PFT a while back, going to put some of them back into my training from time-to-time.
C.
Four rounds for time of:
10 Wall-Balls (20/14#)
10 Kettle-Bells Swings (72#)
10 Toes to Bar
Rest exactly 3 minutes, and then . . .
Three rounds of:
10 Power Cleans (195/135 lbs)
20 Strict Stationary Dips
Rest exactly 3 minutes, and then . . .
Two rounds for time of:
10 Front Squats (145/105 lbs)
30 Push-Ups
-4:40
-9:00
-4:00 ... these time are approximates, don't remember the exact times. I did get a solid workout out of this.
10/24/16
Further Complete Rest ... got a lot of activity in today ... ran a 'bayonet assault course' and had a full day of martial arts training ... from 0700 to 1800 ... so definitely wasn't a day without activity despite the lack of organized exercise.
10/22/16
This morning was a great workout... dropped into a gym in Alexandria, VA with my fiance and did the class workout. It was a Hero WOD and we both PRed our times. Kind of a weird/uninviting gym, but got a solid workout in.
A.
'Holleyman'
30 RFT:
5 Wall-balls (20/14#)
3 HSPU
1 Power Clean (225/145#)
-23:01 ... this is huge PR for me, I've never gone under 30 minutes before. I got all the HSPU unbroken and strict today. I typically have to break these up/go to singles ... so losing weight and maybe doing some more direct tricep work has helped my HSPU. I haven't been training them much at all, so it is probably the weight loss. I was also on a squishy gymnastics mat that kind of sunk in a tiny bit, so maybe it lowered my ROM by an inch or so?? I don't know, but I will take a PR on this either way. Holleyman is one of my favorite hero WODs around.
A.
'Holleyman'
30 RFT:
5 Wall-balls (20/14#)
3 HSPU
1 Power Clean (225/145#)
-23:01 ... this is huge PR for me, I've never gone under 30 minutes before. I got all the HSPU unbroken and strict today. I typically have to break these up/go to singles ... so losing weight and maybe doing some more direct tricep work has helped my HSPU. I haven't been training them much at all, so it is probably the weight loss. I was also on a squishy gymnastics mat that kind of sunk in a tiny bit, so maybe it lowered my ROM by an inch or so?? I don't know, but I will take a PR on this either way. Holleyman is one of my favorite hero WODs around.
Thursday, October 20, 2016
10/21/16
Had a solid, albeit simple, workout this morning. Had a little later formation (0645) so I figured I'd get a workout in beforehand when the gym opened at 0500. Short time frame, only about 60 minutes, but got in what I could.
A.
Bench Press
5-5-5
3-3-3
Rest 1-2 minutes between sets
-sets of 5 = 185#, 195#, 200#
-sets of 3 = 205#, 210#, 185# ... 210# for the heaviest triple is okay for the day ... didn't have a spotter so didn't push the loading too much.
B.
3 RFT:
21 Hang Power Snatch (95/65#)
21 Overhead Squats (95/65#)
21 Toes-to-Bar
-14:00 ... had a big transition between the barbell and the pull-up bar ... lost a lot of time there, but overall still got a solid workout out of this. Could have gone a little faster had I been working out with someone else... doing crossfit alone blows.
C.
3 Super-sets:
Bent-over Barbell Row (135#) x 10 reps
Standing EZ Bar Bicep Curl (30#) x 15 reps
Rest :60
-Complete
D.
3 Drop-sets:
Tricep Push-Down x 30 reps (10 @ 50#, 10 @ 30#, 10 @ 20#)
Rest :90
-Complete ... big pump
A.
Bench Press
5-5-5
3-3-3
Rest 1-2 minutes between sets
-sets of 5 = 185#, 195#, 200#
-sets of 3 = 205#, 210#, 185# ... 210# for the heaviest triple is okay for the day ... didn't have a spotter so didn't push the loading too much.
B.
3 RFT:
21 Hang Power Snatch (95/65#)
21 Overhead Squats (95/65#)
21 Toes-to-Bar
-14:00 ... had a big transition between the barbell and the pull-up bar ... lost a lot of time there, but overall still got a solid workout out of this. Could have gone a little faster had I been working out with someone else... doing crossfit alone blows.
C.
3 Super-sets:
Bent-over Barbell Row (135#) x 10 reps
Standing EZ Bar Bicep Curl (30#) x 15 reps
Rest :60
-Complete
D.
3 Drop-sets:
Tricep Push-Down x 30 reps (10 @ 50#, 10 @ 30#, 10 @ 20#)
Rest :90
-Complete ... big pump
10/20/16
Ran through the obstacle course and the endurance course as a platoon today. I was happy with the obstacle course, I was a little nervous about it given that I hadn't done it in over 3 years ... muscle memory kicked in and I got through it easily within the time limit. Looking forward to getting better at the O course over the coming months.
The TBS endurance course is, in my opinion, a bit of a let down after the e course at OCS ... there are less obstacles on this one and the obstacles on this course are much easier than the OCS obstacles. Overall it is a bit of a break-off though... 5 miles on hills and uneven terrain under load and in the humidity takes a bit of effort. Overall really fun way to spend the morning.
10/19/16
Group PT ... 'combat conditioning' ... it was basically bodyweight and buddy exercises for about 60 minutes, including low crawling and bear crawling around in boots and utes ... ended up being a good sweat, nothing taxing though.
Tuesday, October 18, 2016
10/18/16
AM Workout (0620)
3 Mile Hike ... ~70# of gear? Didn't get the exact weight on the weight of the ruck. On the first 1.5 miles of the hike I was at the front of the platoon... it was a fast but manageable pace. There was a large hill that dropped a ton of people. At no point was I anywhere near my limit. It was good to see where I stack up against everyone and know that I was one of the better people. Really solid morning, I forgot how much I enjoy rucking.
PM Workout (1845)
Kept the evening workout really easy/light on the loading. It was good to get some good movement in. A few months ago I would have considered this training a waste of time... but given my situation in this training school, this is exactly the type of workout I need to just clear my head and get some movement in.
A.
Back Squat
5 sets of 3
Rest :90 between sets
-315# Across
B.
Hang Power Clean
EMOM 7 Minute = 7 sets of 2 Reps @ 75% Of 1 RM
Rest as needed
75% = 225# across
C.
AMRAP 4 Minutes:
4 Strict Pull-ups
8 Push-Press (95/65#)
Rest 4 Minutes
AMRAP 4 Minutes:
15 Kettle-Bell Swings (53/35#)
15 Push-ups
Rest 4 Minutes
AMRAP 4 Minutes:
Calorie Row
-7 Rounds + 4 Strict Pull-ups
-4 Rounds
-83 Calories
3 Mile Hike ... ~70# of gear? Didn't get the exact weight on the weight of the ruck. On the first 1.5 miles of the hike I was at the front of the platoon... it was a fast but manageable pace. There was a large hill that dropped a ton of people. At no point was I anywhere near my limit. It was good to see where I stack up against everyone and know that I was one of the better people. Really solid morning, I forgot how much I enjoy rucking.
PM Workout (1845)
Kept the evening workout really easy/light on the loading. It was good to get some good movement in. A few months ago I would have considered this training a waste of time... but given my situation in this training school, this is exactly the type of workout I need to just clear my head and get some movement in.
A.
Back Squat
5 sets of 3
Rest :90 between sets
-315# Across
B.
Hang Power Clean
EMOM 7 Minute = 7 sets of 2 Reps @ 75% Of 1 RM
Rest as needed
75% = 225# across
C.
AMRAP 4 Minutes:
4 Strict Pull-ups
8 Push-Press (95/65#)
Rest 4 Minutes
AMRAP 4 Minutes:
15 Kettle-Bell Swings (53/35#)
15 Push-ups
Rest 4 Minutes
AMRAP 4 Minutes:
Calorie Row
-7 Rounds + 4 Strict Pull-ups
-4 Rounds
-83 Calories
Monday, October 17, 2016
10/17/16
I would consider today more of an 'active recovery' day ... did the Marine Corps PFT in the morning.
-880m Run + 30# Ammo Can Lifts + 'Movement Under Fire' Drill ... didn't really tax the body too much ... went about 85% effort on all of this ... definitely sore from yesterday. Looking forward to getting in some more lifting and crossfit this week.
-880m Run + 30# Ammo Can Lifts + 'Movement Under Fire' Drill ... didn't really tax the body too much ... went about 85% effort on all of this ... definitely sore from yesterday. Looking forward to getting in some more lifting and crossfit this week.
Sunday, October 16, 2016
10/17/16
This morning was a solid workout, I got to workout with my fiance at her local crossfit gym in New Jersey. I really enjoyed being able to program a workout for myself and just relax in the gym... transitioning to TBS has been rough for my workouts.
A.
10 Sets of:
2 Unbroken Muscle-ups
Rest is partner's set
-Didn't time this, but went through it at a pretty consistent pace... don't have rings on base, so wanted to get some good reps in as I haven't hit muscle-ups in a couple weeks.
B.
Every 3 for 24 (8 sets):
3-Position Snatch
(high-hang, mid-thigh, floor)
-155#, 175#, 195#, 205#, 205#, 205#, 205#, 210# ... missed one of the snatches from the floor at 205# ... other than that got all the reps.
C.
On a 30:00 Clock:
For time:
42 Assault Bike Calories
21 Clean and Jerks (135/95#)
30 Assault Bike Calories
15 Clean and Jerks (185/125#)
18 Assault Bike Calories
9 Clean and Jerks (225/145#)
Rest until the clock reaches 27:00, then...
AMRAP 3:
Ring Dips
-17:18 ... took much longer than I thought it would.
-55 Ring Dips
D.
3 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Rock Hold
1 Minute Rest
-Complete ... surprisingly very challenging.
E.
3 Sets:
10 KB Curls (leaning back)
10 KB Curls (regular)
10 KB Curls (leaning forward)
Rest is partner's set
-Complete @ 35# KB ... nice pump
A.
10 Sets of:
2 Unbroken Muscle-ups
Rest is partner's set
-Didn't time this, but went through it at a pretty consistent pace... don't have rings on base, so wanted to get some good reps in as I haven't hit muscle-ups in a couple weeks.
B.
Every 3 for 24 (8 sets):
3-Position Snatch
(high-hang, mid-thigh, floor)
-155#, 175#, 195#, 205#, 205#, 205#, 205#, 210# ... missed one of the snatches from the floor at 205# ... other than that got all the reps.
C.
On a 30:00 Clock:
For time:
42 Assault Bike Calories
21 Clean and Jerks (135/95#)
30 Assault Bike Calories
15 Clean and Jerks (185/125#)
18 Assault Bike Calories
9 Clean and Jerks (225/145#)
Rest until the clock reaches 27:00, then...
AMRAP 3:
Ring Dips
-17:18 ... took much longer than I thought it would.
-55 Ring Dips
D.
3 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Rock Hold
1 Minute Rest
-Complete ... surprisingly very challenging.
E.
3 Sets:
10 KB Curls (leaning back)
10 KB Curls (regular)
10 KB Curls (leaning forward)
Rest is partner's set
-Complete @ 35# KB ... nice pump
10/16/16
Active Recovery
~40 minute easy run along the Schuylkill River in Philadelphia ... I was surprised with how beat up from yesterday I was ... legs were feeling it and I didn't feel particularly fast today. It was good to get some activity in though.
~40 minute easy run along the Schuylkill River in Philadelphia ... I was surprised with how beat up from yesterday I was ... legs were feeling it and I didn't feel particularly fast today. It was good to get some activity in though.
Friday, October 14, 2016
10/14/16
Marine Corps PFT
-20 Pull-ups ... got 1 no rep, so actually did 21.
-100 Crunches in 2 minutes
-18:40 3 Mile Run
-296 of 300 points ... little slow on the run, couldn't get that sub-18, but overall I am very happy with my performance. 296 is a solid day for me. Glad this is over and it went well.
-20 Pull-ups ... got 1 no rep, so actually did 21.
-100 Crunches in 2 minutes
-18:40 3 Mile Run
-296 of 300 points ... little slow on the run, couldn't get that sub-18, but overall I am very happy with my performance. 296 is a solid day for me. Glad this is over and it went well.
Thursday, October 13, 2016
Tuesday, October 11, 2016
10/11/16
AM Workout (0700)
This morning was a decent session ... didn't push loading or program anything challenging. This is my last session of Crossfit before the PFT on Friday. Overall felt a little beat up ... tomorrow's rest will be solid.
A.
Every 3 for 15 (5 sets):
Push-Press x 8 reps
-Complete at 185# across ... haven't done this movement/rep scheme in a while, was a bit challenging on those last coupe sets.
B.
EMOM 15:
Min 1 - 10 Decline Bench Press (135#)
Min 2 - 10 Toes-to-Bar
Min 3 - 10 Bodyweight Rows (on a barbell, low on a squat rack, feet on a 16" box)
-Complete ... this barely got my HR up at all, but was some good activity.
C.
3 Sets:
1000m Row @ 80-85% effort
Rest 2:00
-3:42, 3:42, 3:36 ... didn't feel great on these, barely rested about 3 minutes between part B and C ... glad I got this in though, was good to get some aerobic activity in.
PM Workout (1100)
40 Minute Easy Run
-Complete ... ended up being 38:50 because we ran a bit faster on the way back. Picked up the pace a little toward the very end. Last session before the PFT on Friday.
This morning was a decent session ... didn't push loading or program anything challenging. This is my last session of Crossfit before the PFT on Friday. Overall felt a little beat up ... tomorrow's rest will be solid.
A.
Every 3 for 15 (5 sets):
Push-Press x 8 reps
-Complete at 185# across ... haven't done this movement/rep scheme in a while, was a bit challenging on those last coupe sets.
B.
EMOM 15:
Min 1 - 10 Decline Bench Press (135#)
Min 2 - 10 Toes-to-Bar
Min 3 - 10 Bodyweight Rows (on a barbell, low on a squat rack, feet on a 16" box)
-Complete ... this barely got my HR up at all, but was some good activity.
C.
3 Sets:
1000m Row @ 80-85% effort
Rest 2:00
-3:42, 3:42, 3:36 ... didn't feel great on these, barely rested about 3 minutes between part B and C ... glad I got this in though, was good to get some aerobic activity in.
PM Workout (1100)
40 Minute Easy Run
-Complete ... ended up being 38:50 because we ran a bit faster on the way back. Picked up the pace a little toward the very end. Last session before the PFT on Friday.
10/11/16
Had some down time this afternoon, so snuck a pretty decent session in over lunch. Have a PFT on Friday, so didn't want to do too much volume. Got a solid workout in, focused mostly on pulling/arms, came up with it on the spot. Overall I feel ready and excited for Friday.
A.
Strict Pull-ups
5 Max Weighted Sets (25#)
Rest :60
-14,7,6,6,7 ... felt solid
B.
EMOM 20:
Power Clean x 1 rep
Build over the course of 20 sets
-3 sets @ 225#
-7 sets @ 245#
-10 sets @ 265# ... last 10 sets at 265# were definitely challenging, no misses. Didn't feel particularly strong, but got all the work in.
C.
Two Sets, each for time:
40 Wall-Balls (20/14#)
30 KBS (53/35#)
20 Pull-ups
10 Burpees
Rest 4:00
-3:30, 3:45 ... both sets unbroken, but took some time to get chalk between the KBS and PU on the second set. Despite being so short, got some good intensity out of this. Lungs felt great.
D.
3 Super-Sets:
Cable Reverse Curls x 10 reps
Cable Curls x 10 reps
Rest as needed
-Used 35#, then 42.5# for two sets ... solid pump/finisher
A.
Strict Pull-ups
5 Max Weighted Sets (25#)
Rest :60
-14,7,6,6,7 ... felt solid
B.
EMOM 20:
Power Clean x 1 rep
Build over the course of 20 sets
-3 sets @ 225#
-7 sets @ 245#
-10 sets @ 265# ... last 10 sets at 265# were definitely challenging, no misses. Didn't feel particularly strong, but got all the work in.
C.
Two Sets, each for time:
40 Wall-Balls (20/14#)
30 KBS (53/35#)
20 Pull-ups
10 Burpees
Rest 4:00
-3:30, 3:45 ... both sets unbroken, but took some time to get chalk between the KBS and PU on the second set. Despite being so short, got some good intensity out of this. Lungs felt great.
D.
3 Super-Sets:
Cable Reverse Curls x 10 reps
Cable Curls x 10 reps
Rest as needed
-Used 35#, then 42.5# for two sets ... solid pump/finisher
Monday, October 10, 2016
10/10/16
AM Workout (1145)
A.
Snatch - 6 sets of 1 rep @ 85% (205#)
Rest as needed
-Complete ... power snatched these as I didn't have lifting shoes ... felt kind of weak ... not eating/sleeping/general Marine Corps stress might be catching up to me a bit.
B.
3 RFT:
400m
15 Over-the-Bar Burpees
9 Squat Snatches (115/80#)
-11:18 ... Felt really solid here ... snatches were 6/2/1 ... 5/2/2 ... 6/3 ... burned the legs.
C.
'Death by Strict Weighted Pull-ups' (35#)
-7 + 7 reps ... failed on that 8th rep... felt solid overall though.
PM Workout (1445)
A.
3 Mile Run
-20:20 ... ran the PFT course here at TBS ... ran with a group of guys for 18 minutes and then opened it up on the last stretch and pushed the pace. A casual 20:20 was nice... hopefully running closer to 19-ish on Friday for my actual PFT.
B.
Strict Pull-ups
7 x 7
Rest :60
-Complete ... felt very solid.
C.
Marine Corps PFT Style Sit-ups
Max Reps in 2:00
-115 reps ... just went for the perfect score under the new standards for 2017... those extra 15 reps were kind of a bitch.
A.
Snatch - 6 sets of 1 rep @ 85% (205#)
Rest as needed
-Complete ... power snatched these as I didn't have lifting shoes ... felt kind of weak ... not eating/sleeping/general Marine Corps stress might be catching up to me a bit.
B.
3 RFT:
400m
15 Over-the-Bar Burpees
9 Squat Snatches (115/80#)
-11:18 ... Felt really solid here ... snatches were 6/2/1 ... 5/2/2 ... 6/3 ... burned the legs.
C.
'Death by Strict Weighted Pull-ups' (35#)
-7 + 7 reps ... failed on that 8th rep... felt solid overall though.
PM Workout (1445)
A.
3 Mile Run
-20:20 ... ran the PFT course here at TBS ... ran with a group of guys for 18 minutes and then opened it up on the last stretch and pushed the pace. A casual 20:20 was nice... hopefully running closer to 19-ish on Friday for my actual PFT.
B.
Strict Pull-ups
7 x 7
Rest :60
-Complete ... felt very solid.
C.
Marine Corps PFT Style Sit-ups
Max Reps in 2:00
-115 reps ... just went for the perfect score under the new standards for 2017... those extra 15 reps were kind of a bitch.
Sunday, October 9, 2016
10/9/16
Complete Rest... spent the day with my fiance and had the most relaxing day in a very long time. After a week at TBS, there is nothing more I wanted to do than spend a day with her. Today was amazing.
Friday, October 7, 2016
10/8/16
Dropped into a local crossfit gym out here in Virginia. Was a short, but intense workout. Got some solid mobility in afterward, which was good since I haven't been able do much of that at TBS.
A.
For time:
12 Power Snatch (115#)
500m Row
6 Strict HSPU
9 Ring Dips
12 Toes-to-Bar
6 Shoulder-to-Overhead (115#)
30 Double-Unders
15 Calorie Row
20 Ab Mat Sit-ups
20 Walking Lunges
15 Thrusters (115#)
15 C2B Pull-ups
-8:12 ... getting that last set of C2B Pull-ups unbroken was a big effort, solid way to end the workout.
B.
20 Minutes Mobility
-Complete
Thursday, October 6, 2016
10/7/16
AM Workout (1100)
Caught a quick workout over lunch. I was stoked to get all my stuff done and have some time, even if only shortly, to workout and get some activity in. Didn't feel particularly great, but went as hard as possible.
A.
In 15 Minutes Build up to a 'Heavy' Back Squat Triple
-Went 135# x 10, 225# x 8, 295# x3, 315# x3x3 ... 315# for the day was good, in a bodybuilding gym where I could see myself and my knees. Buckled in a tiny bit at 315#, so I stayed there and just focused on perfect reps instead of increasing the load ... after the third set of this I was feeling it, definitely not as strong in my legs as I used to be, but atleast I'm squatting.
B.
EMOM 20 (10 sets):
Odd: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
Even: 5 Snatches (165#)
-Complete ... missed one minute at 16 on the snatches... took a minute off and resumed the next minute, so I ended up finishing into the 21st minute. Got a great workout out of this, solid conditioning.
PM Workout (1700)
A.
Got out the door and hit a 43 minute easy aerobic run. I felt great the entire time, good stuff, lots of trails and small rolling hills.
B.
Death By Strict Pull-ups
-Got through set of 10, called it there
C.
Strict Stationary Dips
10,9,8...1
Rest is partner's set
-Got through this quickly, good finisher
Caught a quick workout over lunch. I was stoked to get all my stuff done and have some time, even if only shortly, to workout and get some activity in. Didn't feel particularly great, but went as hard as possible.
A.
In 15 Minutes Build up to a 'Heavy' Back Squat Triple
-Went 135# x 10, 225# x 8, 295# x3, 315# x3x3 ... 315# for the day was good, in a bodybuilding gym where I could see myself and my knees. Buckled in a tiny bit at 315#, so I stayed there and just focused on perfect reps instead of increasing the load ... after the third set of this I was feeling it, definitely not as strong in my legs as I used to be, but atleast I'm squatting.
B.
EMOM 20 (10 sets):
Odd: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
Even: 5 Snatches (165#)
-Complete ... missed one minute at 16 on the snatches... took a minute off and resumed the next minute, so I ended up finishing into the 21st minute. Got a great workout out of this, solid conditioning.
PM Workout (1700)
A.
Got out the door and hit a 43 minute easy aerobic run. I felt great the entire time, good stuff, lots of trails and small rolling hills.
B.
Death By Strict Pull-ups
-Got through set of 10, called it there
C.
Strict Stationary Dips
10,9,8...1
Rest is partner's set
-Got through this quickly, good finisher
Wednesday, October 5, 2016
10/6/16
This morning was a pretty decent workout ... I have basically been pressed for time and haven't had a second to myself for three days. Finally had a morning free and it was great to get some time in the gym, even if I was working out alone.
A.
A.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85% (155#)
* Set 5 – 3 reps @ 85% (155#)
* Set 6 – 3 reps @ 85% (155#)
* Set 7 – 3 reps @ 85% (155#)
* Set 8 – 10 reps @ 70% (135#)
Rest 2 minutes between sets.
-Complete ... haven't been pressing much lately, but overall felt solid. Didn't really warm-up properly, set of 10 at 135# felt easier than the set of 5 at 135#. Was warm by the end of this though.
-Complete ... haven't been pressing much lately, but overall felt solid. Didn't really warm-up properly, set of 10 at 135# felt easier than the set of 5 at 135#. Was warm by the end of this though.
B.
Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean to a “Heavy” Triple
*Sets 4-6 – Power Clean to a “Heavy” Double
*Sets 7-9 – Power Clean to a “Heavy” Single
Don’t stray from the number of sets – “Heavy” doesn’t mean max effort, just a challenging set for today.
-Triples = 205#, 225#, 245#
-Doubles = 265#, 265#, 275#
-Singles = 275#, 285#, 295# (f) ... was feeling pretty good on these, but I was crammed into a tiny little space that was challenging to lift within ... very crammed for space, but 285# is solid for the day.
C.
5 RFT:
15 Wall-balls (20#)
10 Toes-to-Bar
5 Power Cleans (145#)
-Unbroken 6:58-ish? I don't remember my time exactly, just went unbroken and as hard as possible... had some big transitions, but was good to get some crossfit in.
-Triples = 205#, 225#, 245#
-Doubles = 265#, 265#, 275#
-Singles = 275#, 285#, 295# (f) ... was feeling pretty good on these, but I was crammed into a tiny little space that was challenging to lift within ... very crammed for space, but 285# is solid for the day.
C.
5 RFT:
15 Wall-balls (20#)
10 Toes-to-Bar
5 Power Cleans (145#)
-Unbroken 6:58-ish? I don't remember my time exactly, just went unbroken and as hard as possible... had some big transitions, but was good to get some crossfit in.
D.
Three super-sets of:
Dumbbell Skull Crushers x 10 reps (2 x 30# DB)
Supinated-Grip Pull-Ups x 10 reps
Rest 1 minute
-PU ended up being 10/10/7... rest period caught up with me.
-PU ended up being 10/10/7... rest period caught up with me.
10/5/16
Easy aerobic day today ... ran about 4ish miles in boots/utes on trails/hills as a platoon. The pace was slow for me, but some people struggled through it. Glad I came prepared for this school. Did one 25 foot rope climb at the end of the run.
Tuesday, October 4, 2016
10/4/16
Have basically been sitting around on my ass for two days doing administrative stuff... haven't been eating much at all... been a rough couple days so far, but I hit some pull-ups this afternoon. Hopefully once all this admin shit is done I will have more time to do some actual workouts. Caught a few free minutes and did:
Every 2 for 10 (5 sets):
Strict Pull-ups (fat bar) x max reps
-21,11,10,9,8
Sunday, October 2, 2016
Saturday, October 1, 2016
10/1/16
Had a pretty decent workout today... was lower on the volume overall. Yesterday left me pretty sore, but once I got warmed up I felt good on everything. Snatching on the minute was fun, went by quickly and built up to a solid snatch + OHS of 225# for the day.
A.
EMOM 20:
1 Squat Snatch + 1 Overhead Squat w/ 2 second pause in bottom
-135# x 3 sets, 165# x 3 sets, 185# x 3 sets, 195# x 3 sets, 205# x 3 sets, 215# x 3 sets, 220# x 1, 225# x 1
B.
For time:
40-30-20-10
Wall-Balls (20/14#)
20-15-10-5
Toes-to-Bar
Rest 10:00
For time:
40-30-20-10
GHD Hip Extensions
20-15-10-5
Wall-Balls (20/14#)
-6:44
-6:50 ... had a really crappy medicine ball that was lopsided and difficult to catch and throw. Other than that, was some fun/different conditioning with the hip extensions in there. Felt good on everything.
A.
EMOM 20:
1 Squat Snatch + 1 Overhead Squat w/ 2 second pause in bottom
-135# x 3 sets, 165# x 3 sets, 185# x 3 sets, 195# x 3 sets, 205# x 3 sets, 215# x 3 sets, 220# x 1, 225# x 1
B.
For time:
40-30-20-10
Wall-Balls (20/14#)
20-15-10-5
Toes-to-Bar
Rest 10:00
For time:
40-30-20-10
GHD Hip Extensions
20-15-10-5
Wall-Balls (20/14#)
-6:44
-6:50 ... had a really crappy medicine ball that was lopsided and difficult to catch and throw. Other than that, was some fun/different conditioning with the hip extensions in there. Felt good on everything.
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