Got back from the field this morning ... wanted to sneak in a shorter session to get some movement in... have a PFT on Monday, so I felt the need to get moving a little bit and get some pull-ups in. Got this in during the early afternoon, I was feeling tired from the field, but once I got moving I felt great.
A.
Death by Strict Weighed Pull-ups (35#)
straight into...
Death by Strict Pull-ups
-7 + 3 reps into the set of 8
-10 + 9 into the set of 11
-I've never done a weighted straight into an unweighted version of this ... ended up being a very solid pull-up workout, got a huge pump out of this and overall felt solid.
B.
(Less) 'Fortitude'
EMOM 30:
12 Calorie Row
12 Burpees
-Complete ... this was the right amount of reps for how I was feeling today. Did the actual RX version of this workout exactly 2 months ago ... given that I just came out of the field, scaling back the reps was the right thing to do ... solid aerobic work before the PFT on Monday.
C.
3 Sets:
Bicycle Crunches x 50
Plank x :60
Rest 2 Minutes
-Complete ... solid core work.
D.
ROMWOD
-Complete
Friday, March 31, 2017
3/27 - 3/30
4 Days + 1 Night in the field ... urban warfare training ... lots of running around with combat gear and a machine gun ... bad food, but I got a decent amount of sleep in comparison to other field exercises.
Sunday, March 26, 2017
3/26/17
Had a pretty decent workout today... the EMOM I did left me totally wasted... it was probably the toughest I have gone on a workout in a very long time. I was fairly nauseous and out of it for a while after this session. Overall frustrating day doing 17.5 with this little shitty plastic rope that was too short for my reach/height... but gave it a run through and will give it another go in the future under better circumstances. Didn't particularly enjoy myself in the gym today... too stressed out about going to the field for the next 5 days. I am extremely bored of TBS... it has worn me down mentally a lot. Can't wait for this bullshit to be over in a month and to actually have control over my life again.
A.
17.5
10 RFT:
9 Thrusters (95/65#)
35 Double-Unders
-11:37 ... thrusters unbroken, missed around 100 double-unders??? Tried to find a rope that worked, but the longest one I could find I was grabbing by my finger tips during my double-unders. It was very unideal for such a burner of a workout like this. Very frustrating.
Rest 15 minutes then...
B.
EMOM 18 (6 sets):
Minute 1 - 15 Calorie Assault Bike
Minute 2 - 5 Unbroken Ring Muscle-ups
Minute 3 - 5 Unbroken Dead-lifts (315#)
-Complete ... spilled over into the 19th minute a bit on that last set ... overall the assault bike was the roughest part of this, tough after part A.
C.
3 Sets:
Incline DB Bench Press (2 x 50# DB) x 10 reps
Res as needed
Supinated Grip Strict Pull-ups x 8 reps
Rest as needed
-Complete
D.
3 Sets:
Incline DB Flys (2 x 25# DB) x 10 reps
Res as needed
Strict Pull-ups x 8 reps
Rest as needed
-Complete
A.
17.5
10 RFT:
9 Thrusters (95/65#)
35 Double-Unders
-11:37 ... thrusters unbroken, missed around 100 double-unders??? Tried to find a rope that worked, but the longest one I could find I was grabbing by my finger tips during my double-unders. It was very unideal for such a burner of a workout like this. Very frustrating.
Rest 15 minutes then...
B.
EMOM 18 (6 sets):
Minute 1 - 15 Calorie Assault Bike
Minute 2 - 5 Unbroken Ring Muscle-ups
Minute 3 - 5 Unbroken Dead-lifts (315#)
-Complete ... spilled over into the 19th minute a bit on that last set ... overall the assault bike was the roughest part of this, tough after part A.
C.
3 Sets:
Incline DB Bench Press (2 x 50# DB) x 10 reps
Res as needed
Supinated Grip Strict Pull-ups x 8 reps
Rest as needed
-Complete
D.
3 Sets:
Incline DB Flys (2 x 25# DB) x 10 reps
Res as needed
Strict Pull-ups x 8 reps
Rest as needed
-Complete
Saturday, March 25, 2017
3/25/17
Today was a fun workout ... went in and did a class workout at a local gym ... it was a long workout with running... probably wasn't exactly what my body needed after yesterday ... but once I got warmed up and moving it was actually a really fun workout and I felt solid on everything.
A.
'Liam'
For time:
800m Run w/ 45/25# Plate
100 Toes-to-Bar
50 Front Squats (155/105#)
10 Rope Climbs (15')
800m Run w/ 45/25# Plate
**Start and finish with the run; partition toes-to-bar, front squats and rope climbs however you want.
-27:07 ... finished the first run in about 4:30 ... then banged out all 10 rope climbs ... was working on 5 rounds of 20 T2B and 10 front squats from 8-21 minutes .... last run took 6:07 ... overall a really fun/different than what I've been programming for myself. Great morning in the gym ... weather in VA is finally starting to heat up, really enjoyed running in the sun today.
B.
ROMWOD
-Complete ... felt amazing after all the front squats.
A.
'Liam'
For time:
800m Run w/ 45/25# Plate
100 Toes-to-Bar
50 Front Squats (155/105#)
10 Rope Climbs (15')
800m Run w/ 45/25# Plate
**Start and finish with the run; partition toes-to-bar, front squats and rope climbs however you want.
-27:07 ... finished the first run in about 4:30 ... then banged out all 10 rope climbs ... was working on 5 rounds of 20 T2B and 10 front squats from 8-21 minutes .... last run took 6:07 ... overall a really fun/different than what I've been programming for myself. Great morning in the gym ... weather in VA is finally starting to heat up, really enjoyed running in the sun today.
B.
ROMWOD
-Complete ... felt amazing after all the front squats.
Thursday, March 23, 2017
3/24/17
Endurance Course ... ~5 miles with a weapon and moderate load ... felt generally shitty today and not very happy about being here at TBS... just ready to get the fuck out of here ... can't really be too excited about anything we do here... Ran ~62:00 ... didn't feel great on the course, a 60:00 is a perfect score, overall I am very happy this event is over ... really looking forward to being able to workout on my own terms.
3/23/17
Went into the local gym here in Stafford and hit the class workout. It was a super chill workout ... the easiest session I've had in a long time. It was good to get some movement in... tapering down for tomorrow.
A.
3 Sets, not for time:
3 Strict Weighted Ring-Dips (72#)
2 Strict Weighted Pull-ups (72#)
Nose-to-Wall Handstand Hold x :60 seconds
Rest as needed
-Complete ... only got 2 Strict Dips on the last set ... haven't done a weighted ring dip like that in a very long time.
B.
AMRAP 20 Minutes, with a partner, only one partner working at a time:
50 Calorie Row
50 KBS (53/35#)
40 Calorie Row
40 Burpees
30 Calorie Row
30 Goblet Squats (53/35#)
20 Calorie Row
20 Pull-ups
-1 Round + 40 Burpees ... went 1:1 on the movements, basically an active recovery session.
A.
3 Sets, not for time:
3 Strict Weighted Ring-Dips (72#)
2 Strict Weighted Pull-ups (72#)
Nose-to-Wall Handstand Hold x :60 seconds
Rest as needed
-Complete ... only got 2 Strict Dips on the last set ... haven't done a weighted ring dip like that in a very long time.
B.
AMRAP 20 Minutes, with a partner, only one partner working at a time:
50 Calorie Row
50 KBS (53/35#)
40 Calorie Row
40 Burpees
30 Calorie Row
30 Goblet Squats (53/35#)
20 Calorie Row
20 Pull-ups
-1 Round + 40 Burpees ... went 1:1 on the movements, basically an active recovery session.
Monday, March 20, 2017
3/21/17
Despite only sleeping a little less than 7 hours and a good amount of volume over the last few days, I felt really solid in the gym this morning. My hamstrings were even more sore/tight today, but once I got warmed up I felt really solid.
A.
On a running clock:
Every 4 minutes for 4 minutes (2 sets):
Sotts Press x 5 reps
Every 2 for 4 minutes (2 sets):
Power Snatch + Overhead Squat x 2 reps
Every 90 for 3 minutes (2 sets):
High Hang Snatch x 2 reps
Every 90 for 3 minutes (2 sets):
Hang Snatch x 1 rep
Every 90 for 6 minutes (4 sets):
Snatch x 1 rep
Every 2 for 12 (6 sets):
Snatch x 1 rep
-Result:
-Sotts Press = 45# across
-Power Snatch + 2 OHS = 115#, 135#
-High Hang Snatch doubles = 165# across
-Hang Snatch singles = 185# across
-Snatch Singles x 10 = 185#, 185#, 205#, 205#, 215#, 215#, 220#, 220#, 225#, 225# ... felt really solid here ... great lifting session.
B.
For time:
2000m Row
30 Snatches (115/80#)
2000m Row
30 Clean and Jerk (115/80#)
2000m Row
21-15-9
Thrusters (75/55#)
Pull-ups
-38:37 ... solid conditioning ... really fun/longer workout ... last long one before the endurance course on Friday ... everything was pretty smooth up until that lighter-weight 'Fran' at the end... it was by far the most difficult part of this workout and took over 6 minutes. Tried to keep my 2000m rows below 2:00/500m pace ... overall a fun morning in the gym.
C.
3 Rounds:
Plank x :60
Rest as needed
DB Side Lateral Raise x 10 reps (2 x 10# DB)
Rest as needed
-Complete
D.
ROMWOD
-Complete
A.
On a running clock:
Every 4 minutes for 4 minutes (2 sets):
Sotts Press x 5 reps
Every 2 for 4 minutes (2 sets):
Power Snatch + Overhead Squat x 2 reps
Every 90 for 3 minutes (2 sets):
High Hang Snatch x 2 reps
Every 90 for 3 minutes (2 sets):
Hang Snatch x 1 rep
Every 90 for 6 minutes (4 sets):
Snatch x 1 rep
Every 2 for 12 (6 sets):
Snatch x 1 rep
-Result:
-Sotts Press = 45# across
-Power Snatch + 2 OHS = 115#, 135#
-High Hang Snatch doubles = 165# across
-Hang Snatch singles = 185# across
-Snatch Singles x 10 = 185#, 185#, 205#, 205#, 215#, 215#, 220#, 220#, 225#, 225# ... felt really solid here ... great lifting session.
B.
For time:
2000m Row
30 Snatches (115/80#)
2000m Row
30 Clean and Jerk (115/80#)
2000m Row
21-15-9
Thrusters (75/55#)
Pull-ups
-38:37 ... solid conditioning ... really fun/longer workout ... last long one before the endurance course on Friday ... everything was pretty smooth up until that lighter-weight 'Fran' at the end... it was by far the most difficult part of this workout and took over 6 minutes. Tried to keep my 2000m rows below 2:00/500m pace ... overall a fun morning in the gym.
C.
3 Rounds:
Plank x :60
Rest as needed
DB Side Lateral Raise x 10 reps (2 x 10# DB)
Rest as needed
-Complete
D.
ROMWOD
-Complete
3/20/17
This afternoon was a solid workout. I got in a bodybuilding chest/tricep session. My lower body was pretty sore from yesterday, particularly my glutes. Figured I couldn't really handle much lower body/crossfit today, but overall my upper body felt great today. Happy with the pump I got from this session and I'm looking forward to some more intense crossfit tomorrow.
A.
8 x 8 Strict Pull-ups
Rest :60
-Complete ... solid warm-up.
B.
Decline Bench Press
20-15-10
Rest Exactly 2 Minutes Between Sets
*Use the same load across all sets
-Went with 155# and got all the reps. Did this rep scheme about a month ago on flat bench and got something like 17/12/10 ... felt much stronger on the decline ... overall this pretty much thrashed my chest and triceps, solid work.
C.
3 Sets of 10:
Incline DB Bench Press
Rest Exactly 2 Minutes Between Sets
-Used 2 x 50# DB across on these ... overall I was wrecked by part B and couldn't push the loading on these.
D.
Every 3 for 9 (3 sets):
Min 1 - 10 Strict Dips
Min 2 - Max Reps Push-ups on Barbell (low in a squat rack)
Min 3 - Rest
-32, 23, 20 ... this was significantly more difficult than I thought it would be. I was going to do more than 3 sets, but by the time I finished that 3rd set I just called it. My chest and arms were done.
E.
3 Super-Sets:
Overhead Rope Tricep Extension (35#, 30#, 25#) x 20 reps
Narrow-Grip Tricep Push-Downs (35#) x 20 reps
Rest :45
-Complete ... this was a huge pump, low weights and short rest interval ... had to drop the weight on the rope extensions, but kept the push-downs the same weight. Great finisher, huge pump!
A.
8 x 8 Strict Pull-ups
Rest :60
-Complete ... solid warm-up.
B.
Decline Bench Press
20-15-10
Rest Exactly 2 Minutes Between Sets
*Use the same load across all sets
-Went with 155# and got all the reps. Did this rep scheme about a month ago on flat bench and got something like 17/12/10 ... felt much stronger on the decline ... overall this pretty much thrashed my chest and triceps, solid work.
C.
3 Sets of 10:
Incline DB Bench Press
Rest Exactly 2 Minutes Between Sets
-Used 2 x 50# DB across on these ... overall I was wrecked by part B and couldn't push the loading on these.
D.
Every 3 for 9 (3 sets):
Min 1 - 10 Strict Dips
Min 2 - Max Reps Push-ups on Barbell (low in a squat rack)
Min 3 - Rest
-32, 23, 20 ... this was significantly more difficult than I thought it would be. I was going to do more than 3 sets, but by the time I finished that 3rd set I just called it. My chest and arms were done.
E.
3 Super-Sets:
Overhead Rope Tricep Extension (35#, 30#, 25#) x 20 reps
Narrow-Grip Tricep Push-Downs (35#) x 20 reps
Rest :45
-Complete ... this was a huge pump, low weights and short rest interval ... had to drop the weight on the rope extensions, but kept the push-downs the same weight. Great finisher, huge pump!
Saturday, March 18, 2017
3/19/17
Workout 1 (1230)
Today was surprisingly one of the best workouts I've had in a while. I felt very solid on everything... even the HSPU. I haven't done HSPUs basically at all during TBS, but they felt better than I thought they would. Overall really happy about how today went. Looking forward to some more workouts this week now that my leadership billet is over and I will have significantly more time to workout.
A.
17.4
AMRAP 13:
55 Dead-lifts (225/155#)
55 Wall-Balls (20/14#)
55 Calorie Row
55 HSPU
Rest as needed then...
B.
Every 4 for 20 (5 sets):
25/20 Calorie Assault Bike
12 Box Jump w/ Step Down (30/24")
10 C2B Pull-ups
-31 HSPU ... finished the row at 8:40 ... had plenty of time for the HSPU, just couldn't get through very many reps ... Dead-lifts were 10/10/10/10/5/5/5 ... Wall-Balls were 30/15/10 ... Row was consistent at around 1200 cal/hr ... HSPU were 5/5/5/4/4/3/3/2 ... pretty much what I expected, but overall I was surprised by how quickly I got through the first three movements.
-3:01
-2:56
-3:03
-3:15
-3:20 ... all sets unbroken, just got a little slower on the bike each set
C.
ROMWOD
-Complete... felt amazing after the above workouts; happy I had time to do this.
PM Workout (1630)
10k Row
-43:03.01 ... 2:09.2/average 500m ... felt pretty solid on this, got a little tight in my hamstrings during the last 2000, but overall my lungs felt good.
Today was surprisingly one of the best workouts I've had in a while. I felt very solid on everything... even the HSPU. I haven't done HSPUs basically at all during TBS, but they felt better than I thought they would. Overall really happy about how today went. Looking forward to some more workouts this week now that my leadership billet is over and I will have significantly more time to workout.
A.
17.4
AMRAP 13:
55 Dead-lifts (225/155#)
55 Wall-Balls (20/14#)
55 Calorie Row
55 HSPU
Rest as needed then...
B.
Every 4 for 20 (5 sets):
25/20 Calorie Assault Bike
12 Box Jump w/ Step Down (30/24")
10 C2B Pull-ups
-31 HSPU ... finished the row at 8:40 ... had plenty of time for the HSPU, just couldn't get through very many reps ... Dead-lifts were 10/10/10/10/5/5/5 ... Wall-Balls were 30/15/10 ... Row was consistent at around 1200 cal/hr ... HSPU were 5/5/5/4/4/3/3/2 ... pretty much what I expected, but overall I was surprised by how quickly I got through the first three movements.
-3:01
-2:56
-3:03
-3:15
-3:20 ... all sets unbroken, just got a little slower on the bike each set
C.
ROMWOD
-Complete... felt amazing after the above workouts; happy I had time to do this.
PM Workout (1630)
10k Row
-43:03.01 ... 2:09.2/average 500m ... felt pretty solid on this, got a little tight in my hamstrings during the last 2000, but overall my lungs felt good.
3/18/17
I was tight in my legs and lower back when I woke up this morning. I woke up feeling a little congested, but I got to sleep about 10.5 hours. I was undecided when I woke up whether or not I should actually workout, but once I got a couple cups of coffee in me, I decided it would be good to get some activity in. Went to a local gym and did the class workout. It went well overall, looking forward to some more volume tomorrow.
A.
Thorough 30 minute warm-up ... should probably warm up like this more often.
B.
5 RFT:
5 Muscle-ups
5 Clean and Jerks (165/110#)
-15:20 ... MU unbroken, all singles on the C+J ... first round took 1:40... but then I slowed down a lot from there and settled into a pace. I've only been using really shit rings at the TBS gym... I was really happy to feel a lot better on the MU given I was on normal rings.
A.
Thorough 30 minute warm-up ... should probably warm up like this more often.
B.
5 RFT:
5 Muscle-ups
5 Clean and Jerks (165/110#)
-15:20 ... MU unbroken, all singles on the C+J ... first round took 1:40... but then I slowed down a lot from there and settled into a pace. I've only been using really shit rings at the TBS gym... I was really happy to feel a lot better on the MU given I was on normal rings.
Wednesday, March 15, 2017
3/17/17
15 Mile Hike with ~75# of gear. All of the other hikes we have done have been with 95#+ of gear... today was a bit of a joke. I won't say I enjoyed the hike, it was more mundane than anything. What used to be a very novel test of mental toughness has since become routine. I'm really glad I won't be hiking much more in the near future... only have one more ~9 mile hike before this school is over. My feet are kind of fucked up with some blisters, but metabolically today didn't tax me... looking forward to some solid sleep and crossfit workouts over the weekend.
3/16/17
Complete rest ... little bit of activity via hiking/walking around during working hours under a very light load.
3/15/17
Today was a lower volume workout, no lifting. But it was good to get a little activity in. I have been working extreme hours and got this in from 7 to 8 pm after working from 5 am to 6:30 pm. Overall work is really destroying the quality of my workouts and any semblance of positivity that I used to bring to the gym. But the position I'm in won't be forever and I will be back to better work hours next week. Anyway, today looked like this:
A.
Strict Ring Muscle-ups
3x3
Rest as needed
-Complete ... these felt really shitty, haven't done them in months (pre-TBS?)
B.
For time:
40 Toes-to-Bar
20 Snatches (155/105#)
40 Toes-to-Bar
-8:10 (splits were 1:45 / 5:20 / 8:10) ... snatches were a little bit tougher than I thought they would be. Maybe I went too quickly through the first set of T2B. Overall a solid little workout.
Rest about 10 minutes then...
C.
4 RFT:
20 Calorie Row
20 Hollow Rocks
20 Burpees
20 Russian Twists (20/14#)
-16:14 ... was going to do a 20 minute AMRAP, but the gym literally closed as I was doing this portion of the workout and I had to leave after I finished my 4th round. Just went through this at an aerobic effort around 80%. Just wanted to sweat and get some movement in, tapering down for Friday.
A.
Strict Ring Muscle-ups
3x3
Rest as needed
-Complete ... these felt really shitty, haven't done them in months (pre-TBS?)
B.
For time:
40 Toes-to-Bar
20 Snatches (155/105#)
40 Toes-to-Bar
-8:10 (splits were 1:45 / 5:20 / 8:10) ... snatches were a little bit tougher than I thought they would be. Maybe I went too quickly through the first set of T2B. Overall a solid little workout.
Rest about 10 minutes then...
C.
4 RFT:
20 Calorie Row
20 Hollow Rocks
20 Burpees
20 Russian Twists (20/14#)
-16:14 ... was going to do a 20 minute AMRAP, but the gym literally closed as I was doing this portion of the workout and I had to leave after I finished my 4th round. Just went through this at an aerobic effort around 80%. Just wanted to sweat and get some movement in, tapering down for Friday.
Tuesday, March 14, 2017
3/14/17
Had a really short window to workout, about 45 minutes total, so I basically didn't take rest the entire session. Took exactly 3 minutes between each part. Stepped out of the gym as it closed and then went back home for a ROMWOD. Far from ideal, but work sucks and takes all my time right now. So I am grateful to atleast get some activity in.
A.
Every minute on the minute for 10 minutes:
Clean and Jerk x 2 reps
straight into...
Every 2 minutes for 10 minutes (5 sets):
Clean and Jerk x 1 rep
-215# x 3 sets, 235# x 3 sets, 245# x 4 sets for doubles
-265# for all the singles
Rest exactly 3:00, then...
B.
EMOM 10:
5 Strict Pull-ups, 10 Push-ups, 10 Wall-Balls (20/14#)
-Got 7 rounds, missed the 8th minute, then resumed for the last two sets... smoked me much more than I thought it would. Push-ups and wall-balls are a tough combo.
Rest exactly 3:00, then...
C.
For time:
2000m Row
-7:23 (1:55/500m pace) ... was pretty smoked by the time I got here with the short rest interval.
D.
ROMWOD
-Complete
A.
Every minute on the minute for 10 minutes:
Clean and Jerk x 2 reps
straight into...
Every 2 minutes for 10 minutes (5 sets):
Clean and Jerk x 1 rep
-215# x 3 sets, 235# x 3 sets, 245# x 4 sets for doubles
-265# for all the singles
Rest exactly 3:00, then...
B.
EMOM 10:
5 Strict Pull-ups, 10 Push-ups, 10 Wall-Balls (20/14#)
-Got 7 rounds, missed the 8th minute, then resumed for the last two sets... smoked me much more than I thought it would. Push-ups and wall-balls are a tough combo.
Rest exactly 3:00, then...
C.
For time:
2000m Row
-7:23 (1:55/500m pace) ... was pretty smoked by the time I got here with the short rest interval.
D.
ROMWOD
-Complete
Monday, March 13, 2017
3/13/17
Complete Rest ... would have liked to have worked out today, but I worked straight through from 530 AM until 8 pm... shitty day.
Saturday, March 11, 2017
3/12/17
AM Workout (0830)
This morning was a really shit workout... worst time I've had in the gym in a while. My work and life have been extremely stressful and all that stress makes it very easy to have shitty days in the gym. I can't wait to be done with this horrible place and have regular access to a normal gym again.
A.
17.3
Prior to 8:00, complete:
3 Rounds of:
6 C2B pull-ups
6 Squat Snatches (95#)
Then, 3 rounds of:
7 C2B Pull-ups
5 Squat Snatches (135#)
Prior to 12:00, complete 3 rounds of:
8 C2B Pull-ups
4 Squat Snatches (185#)
Prior to 16:00, complete 3 rounds of:
9 C2B Pull-ups
3 Squat Snatches (225#)
Prior to 20:00, complete 3 rounds of:
10 C2B Pull-ups
2 Squat Snatches (245#)
Prior to 24:00, complete 3 rounds of:
11 C2B Pull-ups
1 Squat Snatch (265#)
-Scored 8 rounds + 8 C2B Pull-ups (had 4 snatches at 185# when the clock reached 12:00) ... I was changing out my own weights on this workout, so I lost a lot of time there, could have easily gotten those 4 snatches in the time it took to change all those plates around... overall frustrating because I wanted to get through the rounds of 225#. Was doing this workout alone in a bodybuilding gym with no music. Couldn't think of worse conditions for a workout like this. Looking forward to actually doing this workout under the right circumstances. Despite not getting through the round of 185#, I still was pretty tossed by the end of this workout, didn't have much energy for anything afterward.
B.
4 Sets:
Back Squat x 10 reps
Rest as needed
-135#, 185#, 205#, 225# ... just wanted to get some reps in.
C.
3 Sets:
'Durante Core'
10 Hollow-Rocks
10 V-ups
10 Tuck-ups
Hollow Rock Hold x :10
Rest :60
-Complete, always a good burn.
D.
ROMWOD
-Complete ... due to work obligations I haven't done a ROMWOD all week... was really nice to get this in.
PM Workout (1600)
Had an okay session in the afternoon... wasn't anything too crazy or taxing. But I know I won't be getting many workouts in this week due to 14+ hour work days almost every day... so really wanted to get a little more activity in... just made up the session on the spot.
On a 35:00 running clock:
A.
EMOM 20 (10 sets):
Odd = Bench Press (185#) x 4 reps
Even = Russian KBS (2 pood) x 16 reps
Rest 5:00 and then when the clock reaches 25:00...
B.
EMOM 10 (5 sets):
Odd = Calorie Row x 15
Even = Knees-to-Elbows x 15 reps
-Complete ... part B was harder than part A... lots of knees-to-elbows. Overall a decent PM session, not too taxing, but got me breathing a bit.
This morning was a really shit workout... worst time I've had in the gym in a while. My work and life have been extremely stressful and all that stress makes it very easy to have shitty days in the gym. I can't wait to be done with this horrible place and have regular access to a normal gym again.
A.
17.3
Prior to 8:00, complete:
3 Rounds of:
6 C2B pull-ups
6 Squat Snatches (95#)
Then, 3 rounds of:
7 C2B Pull-ups
5 Squat Snatches (135#)
Prior to 12:00, complete 3 rounds of:
8 C2B Pull-ups
4 Squat Snatches (185#)
Prior to 16:00, complete 3 rounds of:
9 C2B Pull-ups
3 Squat Snatches (225#)
Prior to 20:00, complete 3 rounds of:
10 C2B Pull-ups
2 Squat Snatches (245#)
Prior to 24:00, complete 3 rounds of:
11 C2B Pull-ups
1 Squat Snatch (265#)
-Scored 8 rounds + 8 C2B Pull-ups (had 4 snatches at 185# when the clock reached 12:00) ... I was changing out my own weights on this workout, so I lost a lot of time there, could have easily gotten those 4 snatches in the time it took to change all those plates around... overall frustrating because I wanted to get through the rounds of 225#. Was doing this workout alone in a bodybuilding gym with no music. Couldn't think of worse conditions for a workout like this. Looking forward to actually doing this workout under the right circumstances. Despite not getting through the round of 185#, I still was pretty tossed by the end of this workout, didn't have much energy for anything afterward.
B.
4 Sets:
Back Squat x 10 reps
Rest as needed
-135#, 185#, 205#, 225# ... just wanted to get some reps in.
C.
3 Sets:
'Durante Core'
10 Hollow-Rocks
10 V-ups
10 Tuck-ups
Hollow Rock Hold x :10
Rest :60
-Complete, always a good burn.
D.
ROMWOD
-Complete ... due to work obligations I haven't done a ROMWOD all week... was really nice to get this in.
PM Workout (1600)
Had an okay session in the afternoon... wasn't anything too crazy or taxing. But I know I won't be getting many workouts in this week due to 14+ hour work days almost every day... so really wanted to get a little more activity in... just made up the session on the spot.
On a 35:00 running clock:
A.
EMOM 20 (10 sets):
Odd = Bench Press (185#) x 4 reps
Even = Russian KBS (2 pood) x 16 reps
Rest 5:00 and then when the clock reaches 25:00...
B.
EMOM 10 (5 sets):
Odd = Calorie Row x 15
Even = Knees-to-Elbows x 15 reps
-Complete ... part B was harder than part A... lots of knees-to-elbows. Overall a decent PM session, not too taxing, but got me breathing a bit.
Thursday, March 9, 2017
3/9/17
Had a surprisingly solid workout today. I was falling asleep during class and I have a little bit of a sore throat... but once I got some free time in the evening I decided to get in the gym and give it a go. Overall got a super solid workout out of everything and really enjoyed myself... mostly because I felt really strong on the snatching.
A.
On a running clock:
Every 2 for 6 (3 sets):
Sotts Press x 5 reps
Every 2 for 6 (3 sets):
Power Snatch + Overhead Squat x 2 reps
Every 90 for 6 (4 sets):
Hang-Snatch x 2 reps
Every 90 for 6 (4 sets):
Hang-Snatch x 1 rep
Every 90 for 6 (4 sets):
Snatch Pull x 2 reps + Snatch x 1 rep
-Sotts = 45#
-Power Snatch + OHS = 135#, 165#, 185#
-Hang-Snatch doubles = 185#, 195#, 200#, 205#
-Hang-Snatch = 210#, 215#, 220#, 220#
-Pulls + Snatch = 220#, 220#, 220#, 225# ... overall this felt very solid, this is the best snatching has felt in a while. I was really happy coming off of this lifting session... hitting 100kg on the 90 for a while was a really nice feeling.
B.
For time:
40 Wall-Balls (20/14#)
30 Pull-ups
20 Dead-lifts (315/225#)
30 Pull-ups
40 Wall-Balls (20/14#)
-9:15 ... had some ridiculous transitions here, but overall felt solid on this and got through it a decently consistent pace.
C.
3 Sets:
Single Arm KB Row x 20 reps (10 right/10 left) @ 106#
Rest as needed
-Complete ... felt heavy after parts A and B... but got through it
D.
3 Sets:
Tempo DB Curls x 10 reps (2 x 30# DB) @ 2,2,2,1 (two seconds up, two seconds at top, two seconds down, 1 second at bottom)
Rest :60
-Complete ... very light weight/short rest interval, lots of time under tension was a good finisher.
A.
On a running clock:
Every 2 for 6 (3 sets):
Sotts Press x 5 reps
Every 2 for 6 (3 sets):
Power Snatch + Overhead Squat x 2 reps
Every 90 for 6 (4 sets):
Hang-Snatch x 2 reps
Every 90 for 6 (4 sets):
Hang-Snatch x 1 rep
Every 90 for 6 (4 sets):
Snatch Pull x 2 reps + Snatch x 1 rep
-Sotts = 45#
-Power Snatch + OHS = 135#, 165#, 185#
-Hang-Snatch doubles = 185#, 195#, 200#, 205#
-Hang-Snatch = 210#, 215#, 220#, 220#
-Pulls + Snatch = 220#, 220#, 220#, 225# ... overall this felt very solid, this is the best snatching has felt in a while. I was really happy coming off of this lifting session... hitting 100kg on the 90 for a while was a really nice feeling.
B.
For time:
40 Wall-Balls (20/14#)
30 Pull-ups
20 Dead-lifts (315/225#)
30 Pull-ups
40 Wall-Balls (20/14#)
-9:15 ... had some ridiculous transitions here, but overall felt solid on this and got through it a decently consistent pace.
C.
3 Sets:
Single Arm KB Row x 20 reps (10 right/10 left) @ 106#
Rest as needed
-Complete ... felt heavy after parts A and B... but got through it
D.
3 Sets:
Tempo DB Curls x 10 reps (2 x 30# DB) @ 2,2,2,1 (two seconds up, two seconds at top, two seconds down, 1 second at bottom)
Rest :60
-Complete ... very light weight/short rest interval, lots of time under tension was a good finisher.
Wednesday, March 8, 2017
3/8/17
Woke up today a little sore in my hamstrings... but overall felt decent.
AM Workout (0900)
Ran ~5 miles with a flak vest on (~20#) on muddy trails and rolling hills. I was conducting physical training for my platoon, so I "ran" in the back with the slowest people... didn't get a workout per se out of this due to the very slow pace ... but some activity and sweat is better than none.
PM Workout (1600)
Didn't feel particularly great this afternoon... work has me really exhausted and drained. I was excited to get to the gym, but immediately became pissed off when I got there because there were about 900 Marines in the gym. Made the best of what I could... really shitty due to space and equipment use.
A.
Take 15 Minutes to Build to Today's Heavy:
Push-Press + Push-Jerk
-185#, 205#, 225#, 235# ... all of these felt manageable, cut it out at 235# due to time.
B.
4 Sets of:
9 Ring Muscle-ups
Rest 1:30 Between Rounds
-Sets went: unbroken ... 6/3 ... 6/3 ...5/3/1 ... didn't time the sets, just tried to get through them as smoothly as possible. Gymnastics rings here are really close together and suspended from the top of a basketball court... so there is a ton of swing from the straps.... unideal, happy to atleast get some reps in on the rings though.
C.
Every 3 for 15 (5 sets):
500m Row
-Didn't get the time on these... tried to maintain a 1:40-49 ... felt pretty crappy on these ... really wanted to get something else in, but was impossible due to space.
D.
3 Sets:
Seated DB Strict Press x 10 reps
Rest as needed
Strict C2B Pull-ups x 8 reps
Rest as needed
-DB Press went 50#s x 10, 60#s x 9, 60#s x 8 ... felt pretty good on these, always tough.
E.
4 Sets:
Overhead DB Tricep Extension x 10 reps
Rest :60
-30#, 50#, 65#, 75# ... solid tricep pump
F.
3 Super-Sets:
10 Tricep Rope Push-Downs (42.5#)
10 Tricep Rope Overhead Extensions (30#)
Rest :60
-Complete, solid finisher
AM Workout (0900)
Ran ~5 miles with a flak vest on (~20#) on muddy trails and rolling hills. I was conducting physical training for my platoon, so I "ran" in the back with the slowest people... didn't get a workout per se out of this due to the very slow pace ... but some activity and sweat is better than none.
PM Workout (1600)
Didn't feel particularly great this afternoon... work has me really exhausted and drained. I was excited to get to the gym, but immediately became pissed off when I got there because there were about 900 Marines in the gym. Made the best of what I could... really shitty due to space and equipment use.
A.
Take 15 Minutes to Build to Today's Heavy:
Push-Press + Push-Jerk
-185#, 205#, 225#, 235# ... all of these felt manageable, cut it out at 235# due to time.
B.
4 Sets of:
9 Ring Muscle-ups
Rest 1:30 Between Rounds
-Sets went: unbroken ... 6/3 ... 6/3 ...5/3/1 ... didn't time the sets, just tried to get through them as smoothly as possible. Gymnastics rings here are really close together and suspended from the top of a basketball court... so there is a ton of swing from the straps.... unideal, happy to atleast get some reps in on the rings though.
C.
Every 3 for 15 (5 sets):
500m Row
-Didn't get the time on these... tried to maintain a 1:40-49 ... felt pretty crappy on these ... really wanted to get something else in, but was impossible due to space.
D.
3 Sets:
Seated DB Strict Press x 10 reps
Rest as needed
Strict C2B Pull-ups x 8 reps
Rest as needed
-DB Press went 50#s x 10, 60#s x 9, 60#s x 8 ... felt pretty good on these, always tough.
E.
4 Sets:
Overhead DB Tricep Extension x 10 reps
Rest :60
-30#, 50#, 65#, 75# ... solid tricep pump
F.
3 Super-Sets:
10 Tricep Rope Push-Downs (42.5#)
10 Tricep Rope Overhead Extensions (30#)
Rest :60
-Complete, solid finisher
3/7/17
Did a live-fire range today ... lots of running under load with a machine gun ... overall taxing and generally exhausting.
Sunday, March 5, 2017
3/5/17
Today was a decent workout ... gave 17.2 a run through... was a decent workout, last set of MU was a bitch. Overall happy that I got through the 4 rounds, fun little workout. Added in some stuff afterward that I made up on the spot, ended up being a good workout overall.
A.
17.2
AMRAP 12 Minutes:
2 Rounds:
50 FT Weighted Lunge (50/35# DBs)
16 Toes-to-Bar
8 Power Cleans (50/35# DBs)
2 Rounds:
50 FT Weighted Lunge (50/35# DBs)
16 Bar Muscle-ups
8 Power Cleans (50/35# DBs)
-Finished 4 rounds
Rest 15 Minutes then...
B.
Every 6 for 24 (4 sets):
15 Calorie Airdyne
15 Bench Press (135/95#)
15 Kettle-Bell Swings (72/53#)
15 Calorie Airdyne
-3:34, unbroken
-4:10, 10/5 bench press
-4:30, 10/5 bench press
-5:15, 6/5/4 bench press ... solid finisher here, haven't been riding the bike much at all while being at TBS... always a kick in the balls, was a nice compliment to 17.2.
A.
17.2
AMRAP 12 Minutes:
2 Rounds:
50 FT Weighted Lunge (50/35# DBs)
16 Toes-to-Bar
8 Power Cleans (50/35# DBs)
2 Rounds:
50 FT Weighted Lunge (50/35# DBs)
16 Bar Muscle-ups
8 Power Cleans (50/35# DBs)
-Finished 4 rounds
Rest 15 Minutes then...
B.
Every 6 for 24 (4 sets):
15 Calorie Airdyne
15 Bench Press (135/95#)
15 Kettle-Bell Swings (72/53#)
15 Calorie Airdyne
-3:34, unbroken
-4:10, 10/5 bench press
-4:30, 10/5 bench press
-5:15, 6/5/4 bench press ... solid finisher here, haven't been riding the bike much at all while being at TBS... always a kick in the balls, was a nice compliment to 17.2.
3/4/17
Went into a local gym in Reston, VA for the class workout. It was a longer hero workout, not too taxing, just lots of aerobic movement. Nothing was too crazy, just lots of reps. It was good to get back in the gym and do something long like this after being in the field.
A.
'Zeus'
3 RFT:
30 Wall-Balls (20/14#)
30 Sumo-Deadlift-High-Pulls (75/55#)
30 Box Jumps (20")
30 Push-Press (75/55#)
30 Calorie Row
30 Push-ups
10 Bodyweight Back Squats (195#)
-29:35 ... broke almost all of the movements from the beginning, with the back squats unbroken throughout. Step-downed from the box jumps for my achilles sake... could have made up a lot of time there. Overall a fun/long workout.
B.
ROMWOD
-Complete
A.
'Zeus'
3 RFT:
30 Wall-Balls (20/14#)
30 Sumo-Deadlift-High-Pulls (75/55#)
30 Box Jumps (20")
30 Push-Press (75/55#)
30 Calorie Row
30 Push-ups
10 Bodyweight Back Squats (195#)
-29:35 ... broke almost all of the movements from the beginning, with the back squats unbroken throughout. Step-downed from the box jumps for my achilles sake... could have made up a lot of time there. Overall a fun/long workout.
B.
ROMWOD
-Complete
Thursday, March 2, 2017
2/27 to 3/2
4 Day Field Exercise ... lots of infantry stuff... heavy packs, carrying lots of weight and m249 while patrolling, lots of digging ... generally exhausting, terrible food and very little sleep. Looking forward to recollecting myself this weekend.
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