Today was a solid day in the gym ... Alex and I didn't get to do a '12 Days of Christmas' workout last week. It has been something I always do this time of year... so I wanted to get one it. Alex and I made the workout up together and got through it. It was very gymnastics based, but overall a very good '12 Days' variation.
A.
For time:
'12 Days of New Years'
1 - Rope Climb (15')
2 - Bar Muscle-ups
3 - Strict HSPU
4 - Hang Power Cleans (175/125#)
5 - C2B Pull-ups
6 - Burpee Box Jump Overs (24/20")
7 - Toes-to-Bar
8 - Kettle-Bell Swings (70/53#)
9 - Pistols
10 - Dead-lifts (175/125#)
11 - 10 Meter Shuttle Run (run forwards 10m and run backwards 10m = 1 rep)
12 - Ring Muscle-ups
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Rope Climb
2 – 2 Bar MU, 1 Rope Climb
3 – 3 SHSPU, 2 Bar MU, 1 Rope Climb etc...
-51:04 (Doug) ... figured this would take 50-60 minutes when we finished writing it up, overall a solid workout, everything unbroken except the set of 12 Ring Muscle-ups, which was 6/3/3.
-1:01 (Alex)
B.
20 Minute ROMWOD
-Complete
Saturday, December 31, 2016
Wednesday, December 28, 2016
12/30/16
Today was a decent workout ... did some lower volume training, just hit a quick strength piece and then jumped into a class WOD at the local gym here in Boise ... overall a decent workout, felt weak on the bench press, but my shoulder and chest are smoked from Wednesday ... felt solid on the conditioning.
A.
5 Super-Sets:
Bench Press x 3 reps
Strict Pull-ups x 10 reps
Rest 2:00
-165#, 185#, 195#, 205#, 205# (Fail - 1 rep) ... chest just gave out on that last one ... was really sore when I started this... worst I've felt pressing in a while.
B.
For time:
21-15-9
Calorie Row
Thrusters (95/65#)
straight into...
15-12-9
Calorie Row
Hang Squat Clean (95/65#)
straight into...
12-9-6
Bar-Facing-Burpees
Overhead Squats (95/65#)
-15:35 ... burner on the lungs, barbell movements unbroken, burpees felt slow, but overall felt fit.
12/28/16
AM Workout (1100)
Worked out alone today, which was a bit rough, but once I got going I felt fit and had a good workout. I felt pretty solid on pretty much everything, which was surprising. Overall my body is feeling much better than it did after that last field exercise ... amazing what a couple weeks of solid workouts and good rest can do.
A.
Every 2 for 20 (10 sets):
1 Power Clean + 1 Push-Press + 1 Power-Jerk + 1 Split-Jerk
-185#, 185#, 185#, 205#, 205#, 205#, 215#, 215#, 220#, 225# ... not super heavy, the push-press was definitely the limiting factor here, but this was good training.
B.
For time:
12 Thrusters (165/110#)
12 Burpees-over-the-bar
12 Squat Clean Thrusters (165/110#)
12 Burpees-over-the-bar
12 Ground-to-Overhead (165/110#)
12 Burpees-over-the-bar
Rest 5 minutes then...
21-15-9
GHD Sit-ups
Ring Dips
Rest 5 minutes then...
3 RFT:
15 Wall-Balls (20/14#)
25 KBS (53/35#)
5 Dead-lifts (315/225#)
-10:20 ... was gunning for under 10, thrusters were 8/4 and all other barbells movements were singles.
-4:11 ... this surprised me with how fast I went through this, dips were 10/6/5, 8/7 and 9
-7:40 ... had some outrageous transitions here across the entire gym ... could have gone a lot faster under different conditions, but still got a solid workout out of this.
C.
3 Super-Sets:
Incline DB Bench Press x 12 reps @ (2 x 45# DB)
Supinated Grip BB Row x 8 reps @ (135#)
Rest 2:00
-Complete
D.
3 Super-Sets:
Standing EZ Bar Curls x 10 reps @ (50# + EZ bar of unknown weight)
Inclined EZ Bar Tricep Extensions x 10 reps @ (50# + EZ bar of unknown weight)
Rest 2:00
-Complete
PM Workout (1600)
60 Minute Yoga Class
-Complete
Worked out alone today, which was a bit rough, but once I got going I felt fit and had a good workout. I felt pretty solid on pretty much everything, which was surprising. Overall my body is feeling much better than it did after that last field exercise ... amazing what a couple weeks of solid workouts and good rest can do.
A.
Every 2 for 20 (10 sets):
1 Power Clean + 1 Push-Press + 1 Power-Jerk + 1 Split-Jerk
-185#, 185#, 185#, 205#, 205#, 205#, 215#, 215#, 220#, 225# ... not super heavy, the push-press was definitely the limiting factor here, but this was good training.
B.
For time:
12 Thrusters (165/110#)
12 Burpees-over-the-bar
12 Squat Clean Thrusters (165/110#)
12 Burpees-over-the-bar
12 Ground-to-Overhead (165/110#)
12 Burpees-over-the-bar
Rest 5 minutes then...
21-15-9
GHD Sit-ups
Ring Dips
Rest 5 minutes then...
3 RFT:
15 Wall-Balls (20/14#)
25 KBS (53/35#)
5 Dead-lifts (315/225#)
-10:20 ... was gunning for under 10, thrusters were 8/4 and all other barbells movements were singles.
-4:11 ... this surprised me with how fast I went through this, dips were 10/6/5, 8/7 and 9
-7:40 ... had some outrageous transitions here across the entire gym ... could have gone a lot faster under different conditions, but still got a solid workout out of this.
C.
3 Super-Sets:
Incline DB Bench Press x 12 reps @ (2 x 45# DB)
Supinated Grip BB Row x 8 reps @ (135#)
Rest 2:00
-Complete
D.
3 Super-Sets:
Standing EZ Bar Curls x 10 reps @ (50# + EZ bar of unknown weight)
Inclined EZ Bar Tricep Extensions x 10 reps @ (50# + EZ bar of unknown weight)
Rest 2:00
-Complete
PM Workout (1600)
60 Minute Yoga Class
-Complete
Tuesday, December 27, 2016
12/27/16
Today was the best workout I've had in a while ... eating real food yesterday and removing the random large amounts of sugar helped me feel a lot better.
A.
Squat Snatch
Take 20 Minutes to Build to a Heavy Single
Singles = 205#, 215#, 220#, 225# (f), 225# ... came back and nailed 225# ... this is the most I've snatched since TBS started ... felt heavier then 225# should, but I was happy with nailing it and to snatch below parallel without pain.
B.
For time:
20 Snatches @ 55% (125#) of Today's Single
15 Snatches @ 70% (155#) of Today's Single
10 Snatches @ 85% (195#) of Today's Single
-10:40 ... was trying to get under 10:00... finished the set of 15 at 6:04 ... the reps at 195# were tough, heaviest workout I've done in a while ... my fiance kicked my ass on this and finished like two minutes before me. It is always fun to workout with her.
Rest 10-15 Minutes then...
C.
EMOM 30 (10 sets):
Min 1 - 12 Calorie Assault Bike
Min 2 - 30 Double-Unders + 8 C2B Pull-ups
Min 3 - 12 Burpees
-Complete ... this was some solid cardio ... haven't done a 30 Minute EMOM like this since TBS started... I really miss training like this. Overall a great workout and I'm glad I got it in.
A.
Squat Snatch
Take 20 Minutes to Build to a Heavy Single
Singles = 205#, 215#, 220#, 225# (f), 225# ... came back and nailed 225# ... this is the most I've snatched since TBS started ... felt heavier then 225# should, but I was happy with nailing it and to snatch below parallel without pain.
B.
For time:
20 Snatches @ 55% (125#) of Today's Single
15 Snatches @ 70% (155#) of Today's Single
10 Snatches @ 85% (195#) of Today's Single
-10:40 ... was trying to get under 10:00... finished the set of 15 at 6:04 ... the reps at 195# were tough, heaviest workout I've done in a while ... my fiance kicked my ass on this and finished like two minutes before me. It is always fun to workout with her.
Rest 10-15 Minutes then...
C.
EMOM 30 (10 sets):
Min 1 - 12 Calorie Assault Bike
Min 2 - 30 Double-Unders + 8 C2B Pull-ups
Min 3 - 12 Burpees
-Complete ... this was some solid cardio ... haven't done a 30 Minute EMOM like this since TBS started... I really miss training like this. Overall a great workout and I'm glad I got it in.
Monday, December 26, 2016
12/26/16
Went in and did the class workout today ... pretty sure I was hungover today from all the sugar I had yesterday ... overall got a lot of intensity out of the workout, even if it was lower volume overall. Detoxing from all the crap food today... feeling a lot better about life generally now that I'm not eating everything in sight.
A.
4 RFT:
5 Ring Muscle-ups
10 Power Cleans (155/105#)
25 Wall-Balls (20/14#)
Rest 10 minutes then...
B.
With a partner:
1000m Row (alternate every 250m)
100 Double-Unders (alternate every 25)
100 Ab-mat Sit-ups (alternate every 25)
1000m Row (alternate every 250m)
-A = 12:40 ... MU unbroken, power cleans all singles, Wall-balls were UB ... 15/10 ... and then two sets of random reps just getting through it ... this workout was much harder for me than I thought it would be.
-B = ~13:00 ?? Didn't get the exact time
C.
15 Minute ROMWOD
-Complete
Friday, December 23, 2016
12/23/16
This morning was a solid workout, got a lot of good intensity out of it. I'm still pretty beat up in my lower body, but overall went as hard as possible today.
A.
3 Sets, not for time:
Strict Weighted Pull-ups (45#) x 5 Reps
Rest as needed
Strict Toes-to-Bar x 5 reps
Rest as needed
-Complete
-Complete
B.
EMOM 12:
Power Clean and Split-Jerk x 1 rep
Build over the course of 12 sets
-205# x 4 sets, 225# x 4 sets, 245# x 2 sets, 255# x 2 sets ... didn't feel particularly great ... haven't been clean and jerking much over the last 12 weeks and my back was pretty tight from Wednesday.
Build over the course of 12 sets
-205# x 4 sets, 225# x 4 sets, 245# x 2 sets, 255# x 2 sets ... didn't feel particularly great ... haven't been clean and jerking much over the last 12 weeks and my back was pretty tight from Wednesday.
C.
Ten sets for time of:
40-Meter Shuttle Sprint
2/1 Muscle-ups
4 Push-Press (115/75#)
8 Burpees-over-the-bar
4 Push-Press (115/75#)
2/1 Muscle-ups
Rest :60
Not times for each set individually
-Fastest/slowest was 1:20 and 1:56 ... nothing over 2 minutes, which was good. This is a great workout that I get after this time of year, always have fun doing this.
-Fastest/slowest was 1:20 and 1:56 ... nothing over 2 minutes, which was good. This is a great workout that I get after this time of year, always have fun doing this.
D.
Six Sets (6 minute clock):
30 Seconds of Hand-Release Push-ups
Rest :30
-17,14,14,14,13,12 ... nice finisher
-17,14,14,14,13,12 ... nice finisher
Wednesday, December 21, 2016
12/21/16
Today was a really solid workout, focused in on the lower body ... as I am very sore from yesterday. Overall got a great workout out of this and tried to push it as much as I could... definitely not as strong as I used to be, but glad I was able to atleast move some weight.
A.
Back Squat
5-5-5-5-5
Rest as needed
-225#, 275#, 295#, 315#, 315#
B.
On a Running Clock:
4 RFT:
9 Front Squats (155/115#)
18 GHD Sit-ups
36 Double-Unders
Rest until the clock reaches 20:00 and then...
AMRAP 8 Minutes:
1000m Row Buy-in
2,4,6,8 ...
Dead-lifts (315#/205#)
Bar-Facing Burpees
-9:08 ... harder than I thought it would be, really blew up my legs.
-Round of 6 + 8 Dead-lifts
C.
3 Sets:
Single Arm Unsupported DB Row x 20 reps (10 each arm) @ 53# KB
Rest as needed
Bulgarian Split Squat x 20 reps (10 each leg) @ (2 x 35# KB)
Rest as needed
-Complete ... my legs were completely shot by the time we got to the split squats... never done those this light, but I just had zero energy by the time we got to these. Good accessory work.
A.
Back Squat
5-5-5-5-5
Rest as needed
-225#, 275#, 295#, 315#, 315#
B.
On a Running Clock:
4 RFT:
9 Front Squats (155/115#)
18 GHD Sit-ups
36 Double-Unders
Rest until the clock reaches 20:00 and then...
AMRAP 8 Minutes:
1000m Row Buy-in
2,4,6,8 ...
Dead-lifts (315#/205#)
Bar-Facing Burpees
-9:08 ... harder than I thought it would be, really blew up my legs.
-Round of 6 + 8 Dead-lifts
C.
3 Sets:
Single Arm Unsupported DB Row x 20 reps (10 each arm) @ 53# KB
Rest as needed
Bulgarian Split Squat x 20 reps (10 each leg) @ (2 x 35# KB)
Rest as needed
-Complete ... my legs were completely shot by the time we got to the split squats... never done those this light, but I just had zero energy by the time we got to these. Good accessory work.
Tuesday, December 20, 2016
12/20/16
Back home in Boise ... due to our flight fucking up a lot we were awake about 24 hours... still got in the gym this morning for a chill bodybuilding workout. This was probably the easiest bodybuilding workout I've done in a very long time, but it was still challenging given how tired and generally exhausted I have been from traveling and being in the field ... looking forward to doing some higher volume crossfit soon.
A.
Bench Press
5-5-5-5-5 + 1 Max Set @ 135#
Rest as needed between sets
-185#, 195#, 205# (fail - 4 reps), 185#, 185# + 16 reps
B.
3 Sets:
Incline DB Bench Press (2 x 50# DB) x 10 reps
Rest as needed
Strict Pull-ups x 10 reps
Rest as needed
-Complete
C.
3 Sets:
Flat DB Fly (2 x 30# DB) x 10 reps
Rest as needed
Lat Pull-Down (140#) x 10 reps
Rest as needed
-Complete
D.
3 Sets:
EZ Bar Preacher Curl (70#) x 12 reps
Rest as needed
Tricep Rope Push-Down (45#) x 12 reps
Rest as needed
-Complete
A.
Bench Press
5-5-5-5-5 + 1 Max Set @ 135#
Rest as needed between sets
-185#, 195#, 205# (fail - 4 reps), 185#, 185# + 16 reps
B.
3 Sets:
Incline DB Bench Press (2 x 50# DB) x 10 reps
Rest as needed
Strict Pull-ups x 10 reps
Rest as needed
-Complete
C.
3 Sets:
Flat DB Fly (2 x 30# DB) x 10 reps
Rest as needed
Lat Pull-Down (140#) x 10 reps
Rest as needed
-Complete
D.
3 Sets:
EZ Bar Preacher Curl (70#) x 12 reps
Rest as needed
Tricep Rope Push-Down (45#) x 12 reps
Rest as needed
-Complete
Monday, December 19, 2016
12/19/16
Still in Virginia... heading back to Boise tonight, dropped into a local gym in Virginia and did the class workout ... was overall a very low volume and low intensity day... sucked to feel so weak on the lifting.
A.
Power Snatch
20 Minutes to Build to a Heavy Single
-185#, 205#, 215#, 220# (f), 220# (f), 205#, 205#, 205# ... up to 205# felt solid, 220# felt very heavy though... dropped it back down to 205# to just work on hitting some good reps. TBS is definitely taking a toll on my fitness and strength, it is what it is ... I am happy to at least have a barbell in my hands.
B.
EMOM 12 Minutes (4 sets):
Min 1 - 5 TnG Power Snatch (135/95#)
Min 2 - 30 Double-Unders + 10 Pull-ups
Min 3 - 15 Ab-mat Sit-ups
-Complete ... very easy, felt basically like a warm-up.
12/17/16
In Washington DC for the weekend ... dropped into a local gym and did the class workout. It ended up being a really solid workout ... I was really happy to workout with my fiancé and be back from the field. This workout left me very tired and really kicked my ass.
A.
Front Rack Weighted Step-ups (24/20") x 10 reps, alternating (5 each leg)
10-10-10-10-10
-95#, 115#, 135#, 135#, 135# ... nothing maximal, legs still beat up from this last week.
B.
AMRAP 20:
10 Toes-to-Bar
10 Overhead Squats (95/65#)
10 Power Cleans (95/65#)
Rest 1 Minute
-8 Rounds + 7 Power Cleans ... T2B and OHS unbroken, had to break up the cleans after the 4th round. Overall a really solid workout, I was surprised with how hard I was able to push it given the recent time in the field/lack of sleep/terrible food. Overall a great way to start my day, I really miss working out with my fiance.
A.
Front Rack Weighted Step-ups (24/20") x 10 reps, alternating (5 each leg)
10-10-10-10-10
-95#, 115#, 135#, 135#, 135# ... nothing maximal, legs still beat up from this last week.
B.
AMRAP 20:
10 Toes-to-Bar
10 Overhead Squats (95/65#)
10 Power Cleans (95/65#)
Rest 1 Minute
-8 Rounds + 7 Power Cleans ... T2B and OHS unbroken, had to break up the cleans after the 4th round. Overall a really solid workout, I was surprised with how hard I was able to push it given the recent time in the field/lack of sleep/terrible food. Overall a great way to start my day, I really miss working out with my fiance.
Friday, December 16, 2016
12/11/16 to 12/16/16
Went on a field exercise here at the Marine Corps' Basic School. Basically lots of walking around under load and combat training while sleeping outside every night ... brought some regular food but it ran out by Tuesday... was all MREs after that ... experienced the most intense cold weather of my life over the last few days ... I am glad it is over and I'm looking forward to some chiller workouts coming up over the Christmas holiday. My body is pretty thrashed after carrying around a SAW 24/7 for the week.
Saturday, December 10, 2016
12/10/16
More land navigation... about 5 hours of walking around the woods under a light load ... was some decent activity... no actual workout today though... lots of time in the field coming up starting tomorrow ... wanted my body to be recovered as possible ... hit up a 15 minute ROMWOD later in the day... felt great.
Friday, December 9, 2016
12/9/16
Today was a very light workout... just feeling deflated and flat from this week's training... went in to just grab a short pump and stretch. Got a solid pump and called it a day... generally felt like shit, but it was good to at least get in the gym and get some weights in my hands.
A.
Bench Press
4-4-4-4-4
Rest as needed
-185#, 185#, 205#, 205#, 205#
B.
3 Sets:
Strict Pull-ups x 12 reps
Incline DB Bench Press x 12 Reps
Rest as needed
-Complete ... DB BP went 55# x 12, 60# x 12, 60# x 9
C.
3 Sets:
Standing BB Curl (60#) x 10 reps
Standing BB Reverse Curl (60#) x 10 reps
Rest as needed
-Complete
D.
3 Sets:
Overhead Extension / Skull Crusher / Close Grip Bench Press x 30 (10 of each movement)
Rest 2:00
-Across at 40# ... ended up being very challenging even with the light weight
E.
3 Sets:
Tricep Cable Pushdowns (65#) x 12 Reps
Preacher Curl Machine x 12 reps (125#, 100#, 80#)
Rest as 1:00
-Complete ... curls really caught up with me... had to lower the weight over the course of the sets; called it there.
F.
20 Minute ROMWOD
-Complete ... this was great, really solid routine today, felt amazing after destroying my body this week.
A.
Bench Press
4-4-4-4-4
Rest as needed
-185#, 185#, 205#, 205#, 205#
B.
3 Sets:
Strict Pull-ups x 12 reps
Incline DB Bench Press x 12 Reps
Rest as needed
-Complete ... DB BP went 55# x 12, 60# x 12, 60# x 9
C.
3 Sets:
Standing BB Curl (60#) x 10 reps
Standing BB Reverse Curl (60#) x 10 reps
Rest as needed
-Complete
D.
3 Sets:
Overhead Extension / Skull Crusher / Close Grip Bench Press x 30 (10 of each movement)
Rest 2:00
-Across at 40# ... ended up being very challenging even with the light weight
E.
3 Sets:
Tricep Cable Pushdowns (65#) x 12 Reps
Preacher Curl Machine x 12 reps (125#, 100#, 80#)
Rest as 1:00
-Complete ... curls really caught up with me... had to lower the weight over the course of the sets; called it there.
F.
20 Minute ROMWOD
-Complete ... this was great, really solid routine today, felt amazing after destroying my body this week.
Thursday, December 8, 2016
12/8/16
Complete rest ... slept outside in the December cold last night... not really the best sleep I've ever gotten. Feet and back are generally thrashed.
12/7/16
9 Mile Hike Under about ~130-140# load form 0300-0600 ... carrying a machine gun on the hike was horrible. My gear wasn't really laid out correctly and it ended up really fucking me over. I've never fallen out of a hike before and I don't intend to ever allow that to happen, but this was damn close. For the first 3 miles I felt like my gear was compressing my chest and I wasn't really able to get a full breath of air. Once we took the first of two 10 minute breaks I was able to adjust my load-out and fix it ... this march was almost entirely on a paved road and I was wearing my newer pair of boots because my tried-and-true hiking boots were soaking wet from yesterday... I wrapped up my feet but they still got pretty mangled from this hike and then the follow ~24 hours of continuous weapons and tactics training. Overall a rough experience for my feet and back, but I am proud of myself for digging in and staying the course through a lot of adversity today. This hike was a kick in the balls in a big way that you can't find in the gym.
12/6/16
No actual workout today... did 6 hours of land navigation though... lots of walking through the woods very quickly with gear on ... was an extremely cold and rainy day.
Monday, December 5, 2016
12/5/16
Complete Rest / lots of walking around... did some live fire grenade / grenade launcher training today... it was pretty fun.
Saturday, December 3, 2016
12/3/16
This morning was a really solid session... in the past I would have considered today "too easy" of a day, but for the time being it was a great workout. Really simple, but kept the intensity high. Overall a great way to spend my morning. Happy to be squatting and dead-lifting without pain.
A.
Every 3 for 15 (5 sets):
Front Squat x 5 reps
-225#, 225#, 245#, 245#, 255# ... felt solid, even if these are baby weights compared to what I used to do.
B.
Every 3 for 15 (5 sets):
Dead-lift x 5 reps
-315#, 315#, 365#, 365#, 385# ... same as above ... not heavy, but good for today.
C.
Every 2 for 12 (6 sets):
Strict C2B Pull-ups x 6 reps
-Complete
D.
15 Minutes Stretching
-Complete
E.
5 Sets:
Row 500m
Rest 1:30
-Complete ... all intervals under 1:38 ... felt good, haven't just done straight rowing in a while ... good cardio.
F.
20 Minute ROMWOD
-Complete
A.
Every 3 for 15 (5 sets):
Front Squat x 5 reps
-225#, 225#, 245#, 245#, 255# ... felt solid, even if these are baby weights compared to what I used to do.
B.
Every 3 for 15 (5 sets):
Dead-lift x 5 reps
-315#, 315#, 365#, 365#, 385# ... same as above ... not heavy, but good for today.
C.
Every 2 for 12 (6 sets):
Strict C2B Pull-ups x 6 reps
-Complete
D.
15 Minutes Stretching
-Complete
E.
5 Sets:
Row 500m
Rest 1:30
-Complete ... all intervals under 1:38 ... felt good, haven't just done straight rowing in a while ... good cardio.
F.
20 Minute ROMWOD
-Complete
Friday, December 2, 2016
12/2/16
This afternoon was actually a decent workout... had to change my plan quite a bit... had a lot of stuff written out, but due to space I couldn't do a lot of it. Went to the gym at about 5 PM and it was completely slammed with people. Worked around everyone and tried to get the best workout I could. Overall got a lot out of this and it was fun to just enjoy myself in the gym.
A.
Every 2 minutes for 10 minutes (5 sets):
Bench Press x 5 reps
-Complete @ 185# across ... not maximal, but close...getting weaker here at TBS... but was good to get some reps in on the bench. Last couple sets were tough.
B.
EMOM 20:
Odd: 18 Calorie Row
Even: 10 Knees-to-Elbows
-Complete ... first half felt too easy, last five minutes became pretty tough. Overall some solid cardio.
C.
3 Sets:
DB Incline Bench Press x 10 reps
Rest as needed
Bent Over BB Row x 10 reps
Rest as needed
-Press = 40#s, 50#s, 60#s, 70#s ... failed on the 70s and only got 8 reps.
-Rows = 165# across
D.
3 Sets:
Preacher Curl (60# EZ bar) x 10 reps
Rest :60
DB Alternating Curls (2 x 25# DB) x 20 reps (10 each arm)
Rest :60
-Complete ... this was tough with the programmed rest interval... really big pump.
E.
3 Super-Sets:
Strict Dips x 10 reps
Tricep Push-Downs (50#) x 15 reps
Rest :60
-Complete ... rough finisher by the last set.
A.
Every 2 minutes for 10 minutes (5 sets):
Bench Press x 5 reps
-Complete @ 185# across ... not maximal, but close...getting weaker here at TBS... but was good to get some reps in on the bench. Last couple sets were tough.
B.
EMOM 20:
Odd: 18 Calorie Row
Even: 10 Knees-to-Elbows
-Complete ... first half felt too easy, last five minutes became pretty tough. Overall some solid cardio.
C.
3 Sets:
DB Incline Bench Press x 10 reps
Rest as needed
Bent Over BB Row x 10 reps
Rest as needed
-Press = 40#s, 50#s, 60#s, 70#s ... failed on the 70s and only got 8 reps.
-Rows = 165# across
D.
3 Sets:
Preacher Curl (60# EZ bar) x 10 reps
Rest :60
DB Alternating Curls (2 x 25# DB) x 20 reps (10 each arm)
Rest :60
-Complete ... this was tough with the programmed rest interval... really big pump.
E.
3 Super-Sets:
Strict Dips x 10 reps
Tricep Push-Downs (50#) x 15 reps
Rest :60
-Complete ... rough finisher by the last set.
Thursday, December 1, 2016
12/1/16
Did a PT session with the platoon today... was kind of a stupid / low volume session... but I guess some activity is better than none... would consider this more active recovery than anything.
A.
2 Sets of the following:
AMRAP:
1 Min Plank
1 Min Leg Raises
1 Min Rest
1 Min Bicycle Crunches
1 Min Plank
Rest 2 Minutes
AMRAP, wearing a flak:
1 Min Strict Pull-ups
1 Min Push-ups
1 Min Pull-ups
1 Min Curling the flak vest
1 Min Pull-ups
Rest 2 Minutes
AMRAP, wearing a flak:
2 Min Lunges
1 Min Squats
2 Minutes of Sprinting
Rest 2 Minutes
-Complete ... don't really remember my reps, just got through this and tried to go as hard as possible.
B.
15 Minute ROMWOD
-Complete ... had the time, so I hit this up, glad to get it in.
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