Short/simple workout today, put it together on the spot and it ended up being a solid session. Back to VA tomorrow.
A.
Every 2 for 12 (6 sets):
Push-Press x 3 reps
Rest as needed, build up over the course of 6 sets
-185#, 185#, 205#, 215#, 225#, 235# (fail - 2 reps + 1 push-jerk) ... felt strong on these, haven't push-pressed much in a while ... new gym doesn't program shoulder-to-overhead movements often ... happy to get this in while traveling.
B.
For time:
30 Shoulder-to-Overhead (95/65#)
40 Pull-ups
50 Overhead Squats (95/65#)
20 KB Shoulder-to-Overhead (53/35#)
30 C2B Pull-ups
40 Wall-Balls (20/14# to 12' target)
50/40 Calorie Assault Bike
-17:43 ... this was a tough, but fun workout ... don't do to many chippers in the class workouts we do, so it was fun to do something challenging and different. Simple, but effective workout.
C.
ROMWOD
-Complete
Monday, July 31, 2017
Saturday, July 29, 2017
7/29/17
Felt like ass in the gym today... probably due to the lack of sleep / hiking 17 miles in the last two days ... forced myself into the gym and got the squatting in for the squat program we are doing. This squats felt HORRIBLE from the start... my body was just exhausted ... it was a huge struggle, but I got all the reps.
A.
5 Sets of:
4 Front Squats + 8 Back Squats @ 265# = 78% of 90% of 1 RM Front Squat (365#)
Rest as needed
-This was the worst squatting has felt since starting the cycle ... but I know it is just because I've been traveling / hiking etc. Got all the reps in, even if it was a huge struggle.
B.
5 RFT:
4 Muscle-ups
8 Strict HSPU
10 Single-Arm Overhead DB Lunges (75/50#)
-18:01 ... this workout was really tough for me ... 40 strict HSPU were hard, and the 50 lunges were absolutely terrible. I haven't done unilateral stuff this heavy and it was a battle for me. This workout gassed my shoulders like nothing I've done in a long time. I need to get good at these. I could have gone faster had I done more reps with my right arm, but I was trying to split up the reps equally between my right and left. Overall a very humbling workout that kicked my ass. My fiance finished this workout in 10:43, she just blew through it while I was struggling with the lunges.
A.
5 Sets of:
4 Front Squats + 8 Back Squats @ 265# = 78% of 90% of 1 RM Front Squat (365#)
Rest as needed
-This was the worst squatting has felt since starting the cycle ... but I know it is just because I've been traveling / hiking etc. Got all the reps in, even if it was a huge struggle.
B.
5 RFT:
4 Muscle-ups
8 Strict HSPU
10 Single-Arm Overhead DB Lunges (75/50#)
-18:01 ... this workout was really tough for me ... 40 strict HSPU were hard, and the 50 lunges were absolutely terrible. I haven't done unilateral stuff this heavy and it was a battle for me. This workout gassed my shoulders like nothing I've done in a long time. I need to get good at these. I could have gone faster had I done more reps with my right arm, but I was trying to split up the reps equally between my right and left. Overall a very humbling workout that kicked my ass. My fiance finished this workout in 10:43, she just blew through it while I was struggling with the lunges.
7/27 & 7/28
Backpacking trip in the Sawtooth Wilderness of Idaho. Went about 10 miles exploring the first day and then 7 miles straight out of the mountains on the second. Elevation gain of 1800 feet over those 7 miles ... ended up camping at a lake that was around 8270 elevation. Got a pretty bad night's sleep in the mountains, not ideal, but the quality of sleep can only be so good sleeping in a tent. This hike had some of the most beautiful scenery I have ever seen and was absolutely worth it. I really enjoyed taking my fiance out on this; she had never done anything like it. We had a great time and I will remember this hiking trip forever.
7/26/17
Active rest ... did some horse back riding and paddle boarding today ... very fun day outside the gym.
Sunday, July 23, 2017
7/24/17
Solid session this morning ... hit the class workout and then added in an extra conditioning EMOM.
A.
5 Sets of:
4 Front Squats + 8 Back Squats @ 255# = 75% of 90% of 1 RM Front Squat (365#)
Rest as needed
-255# felt solid today ... was surprised given the track session yesterday ... my calves were sore, but otherwise my legs felt very strong.
B.
5 RFT:
3 Muscle-ups
5 Power Snatches (95/65#)
-2:56 ... unbroken ... silly short class workout ... haven't done a workout with 95# snatches in ages? Hit it with the class for the fuck of it and then got into a more challenging conditioning session afterward.
Rest about 15 minutes then...
C.
EMOM 21 (7 sets):
Min 1 - 15/10 Calorie Assault Bike
Min 2 - 10 Burpee Box Jump Overs (24/20")
Min 3 - 20 Foot Hand-Stand Walk
-Complete ... this was a solid workout, we spilled over a little during the second half ... finished closer to 22 minutes than 21 ... but overall was very good, got all the work in and left me more smoked than I thought it would ... 5/7 handstand walks were unbroken.
D.
ROMWOD
-Complete ... felt amazing on my hips and legs.
A.
5 Sets of:
4 Front Squats + 8 Back Squats @ 255# = 75% of 90% of 1 RM Front Squat (365#)
Rest as needed
-255# felt solid today ... was surprised given the track session yesterday ... my calves were sore, but otherwise my legs felt very strong.
B.
5 RFT:
3 Muscle-ups
5 Power Snatches (95/65#)
-2:56 ... unbroken ... silly short class workout ... haven't done a workout with 95# snatches in ages? Hit it with the class for the fuck of it and then got into a more challenging conditioning session afterward.
Rest about 15 minutes then...
C.
EMOM 21 (7 sets):
Min 1 - 15/10 Calorie Assault Bike
Min 2 - 10 Burpee Box Jump Overs (24/20")
Min 3 - 20 Foot Hand-Stand Walk
-Complete ... this was a solid workout, we spilled over a little during the second half ... finished closer to 22 minutes than 21 ... but overall was very good, got all the work in and left me more smoked than I thought it would ... 5/7 handstand walks were unbroken.
D.
ROMWOD
-Complete ... felt amazing on my hips and legs.
7/23/17
Hit a track workout this morning with 3 other people, this is the most running I've done in a very long time. I didn't feel particularly great, but I didn't feel horrible either. Overall happy with this session, got a lot of intensity out of it. Great way to spend my Sunday morning. The short rest intervals were rough. Kept within a few seconds of a 6 minute mile pace for the entire workout.
On a 32:00 running clock:
at 0:00
1600m Run
at 10:00
Every 5 for 10 (2 sets) of:
800m Run
at 20:00
Every 3 for 12 (4 sets) of:
400m Run
-1600 = 5:55
-800s = 2:52 / 3:02
-400s = 1:22, 1:28, 1:28, 1:22
On a 32:00 running clock:
at 0:00
1600m Run
at 10:00
Every 5 for 10 (2 sets) of:
800m Run
at 20:00
Every 3 for 12 (4 sets) of:
400m Run
-1600 = 5:55
-800s = 2:52 / 3:02
-400s = 1:22, 1:28, 1:28, 1:22
Friday, July 21, 2017
7/22/17
Tough workout this morning ... drank 6 beers last night, wasn't hungover, but felt a little 'off.' Overall gave this workout a huge effort... it was extremely humid which affected me a lot.
A.
'The Seven'
7 RFT:
HSPU x 7
Thrusters (135/95#) x 7
Knees to Elbows x 7
Dead-lift (245/165#) x 7
Burpees x 7
KBS (72/53#) x 7
Pull-ups x 7
-29:00 ... unbroken ... my goal going into this was under 25 minutes, obviously didn't happen... I felt solid on everything and I was happy to get the HSPU unbroken ... overall an extremely difficult workout, one of the hardest I've had in a very long time. Left me totally thrashed.
A.
'The Seven'
7 RFT:
HSPU x 7
Thrusters (135/95#) x 7
Knees to Elbows x 7
Dead-lift (245/165#) x 7
Burpees x 7
KBS (72/53#) x 7
Pull-ups x 7
-29:00 ... unbroken ... my goal going into this was under 25 minutes, obviously didn't happen... I felt solid on everything and I was happy to get the HSPU unbroken ... overall an extremely difficult workout, one of the hardest I've had in a very long time. Left me totally thrashed.
7/21/17
Didn't feel particularly great this morning ... was fairly tired and very hungry throughout this workout. I should have eaten some food this morning. I got all the lifting in, but I cut out the conditioning workout and added in some extra lower body accessory work.
A.
5 Sets of:
4 Front Squats + 8 Back Squats @ (245#) = 73% of 90% of 1 RM Front Squat
Rest as needed
-Complete ... didn't feel particularly great on this ... got through everything ... reps were lower for each set, but that extra set was tough.
B.
3 Sets:
Front Rack KB Step-up (2 x 35# KB w/ 20" Box) x 20 reps (10 right, 10 left)
Rest as needed
-Complete
C.
3 Sets:
Alternating KB Farmer's Carry Lunges (2 x 72# KB) x 16 reps
Rest as needed
GHD Plank Hold x :60
Rest as needed
-Complete
D.
ROMWOD
-Complete
A.
5 Sets of:
4 Front Squats + 8 Back Squats @ (245#) = 73% of 90% of 1 RM Front Squat
Rest as needed
-Complete ... didn't feel particularly great on this ... got through everything ... reps were lower for each set, but that extra set was tough.
B.
3 Sets:
Front Rack KB Step-up (2 x 35# KB w/ 20" Box) x 20 reps (10 right, 10 left)
Rest as needed
-Complete
C.
3 Sets:
Alternating KB Farmer's Carry Lunges (2 x 72# KB) x 16 reps
Rest as needed
GHD Plank Hold x :60
Rest as needed
-Complete
D.
ROMWOD
-Complete
Thursday, July 20, 2017
7/20/17
AM Workout (0530)
Had a really great workout this morning ... I was a little sore and tight when I woke up, but once I got moving I felt solid on everything ... we hit the class workout and then put some extra stuff together on the spot ... ended up being a really great workout.
A.
Every 2 for 20 (10 sets):
1 Snatch + 1 Overheard Squat (pause for 1 second in both the bottom of the snatch and the overhead squat)
-185#, 185#, 185#, 205#, 205#, 205#, 220#, 220#, 220#, 230# ... this is the best I've felt snatching in a very long time ... all the reps felt smooth and fast and the bottom position the snatch felt very solid for me. Really fun lifting session, looking forward to more of this in the future.
B.
For time:
200m Overhead Plate Carrry (45/25#) (must keep arms locked out with plate overhead)*
30 Calorie Row
30 KBS (53/35#)
200m Suitcase Carry (53/35#)*
20 Calorie Row
20 KBS (53/35#)
200m Overhead Plate Carry (45/25#)
10 Calorie Row
10 KBS (53/35#)
200m Suitcase Carry (53/35#)*
*If at any point you drop the plate or kettle-bell, you must perform 5 air squats
-13:34 ... only had to do 5 squats the entire workout ... it was on that second overhead plate carry ... that was a huge separator where people were breaking it up a bunch. Overall a fun/different conditioning workout that wasn't too taxing.
Rest ~20 minutes then...
C.
AMRAP 20, with a partner, alternating rounds:
2 Strict Muscle-ups
4 Strict HSPU
8 Assault Bike Calories
-16 Rounds + 4 Strict HSPU ... this was good gymnastics work, left my shoulders pretty fried.
D.
3 Sets:
Ring Push-up Plank Hold x :45
Rest as needed
DB Overhead Squats (50#) x 16 reps (8 each arm)
Rest as needed
-Complete
3 Sets:
Upside Down KB Front Rack Hold x :30
Rest as needed
Single-Leg Glute Bridge x 20 reps (10 each leg)
Rest as needed
-Complete
PM Workout (1330)
Had an okay session in the afternoon ... I was pretty beat from this morning. I kept the weights light and the rest intervals short and got a quick pump. This session wasn't very taxing, but it was fun to get out of the office for a bit.
A.
DB Bench Press
3 Sets of 8
Rest 60-90 seconds
-60#, 70#, 80# DBs
B.
3 Sets of:
Close-Grip Pause Bench Press (3 second pause at bottom) @ 135# x 5 reps
EZ Bar Curl (60#) x 10 reps
Rest 60-90 seconds
-Complete
C.
Alternating DB Bicep Curls (2 x 40# DB)
3 Sets of 20 (10 each arm)
Rest 60 seconds
-Complete
D.
3 Drop Sets of:
10 +10 Rope Tricep Push-Downs (40# + 30#)
Rest 60 seconds
-Complete
E.
3 Super-sets of:
Cable Curls x 10 reps
Rope Cable Curls x 10 reps
Rest 60 seconds
-Complete ... don't remember the weights, just went for a pump
F.
3 Sets:
Overhead Rope Tricep Extensions x 10 reps
Rest 60 seconds
-Complete ... don't remember the weight
Had a really great workout this morning ... I was a little sore and tight when I woke up, but once I got moving I felt solid on everything ... we hit the class workout and then put some extra stuff together on the spot ... ended up being a really great workout.
A.
Every 2 for 20 (10 sets):
1 Snatch + 1 Overheard Squat (pause for 1 second in both the bottom of the snatch and the overhead squat)
-185#, 185#, 185#, 205#, 205#, 205#, 220#, 220#, 220#, 230# ... this is the best I've felt snatching in a very long time ... all the reps felt smooth and fast and the bottom position the snatch felt very solid for me. Really fun lifting session, looking forward to more of this in the future.
B.
For time:
200m Overhead Plate Carrry (45/25#) (must keep arms locked out with plate overhead)*
30 Calorie Row
30 KBS (53/35#)
200m Suitcase Carry (53/35#)*
20 Calorie Row
20 KBS (53/35#)
200m Overhead Plate Carry (45/25#)
10 Calorie Row
10 KBS (53/35#)
200m Suitcase Carry (53/35#)*
*If at any point you drop the plate or kettle-bell, you must perform 5 air squats
-13:34 ... only had to do 5 squats the entire workout ... it was on that second overhead plate carry ... that was a huge separator where people were breaking it up a bunch. Overall a fun/different conditioning workout that wasn't too taxing.
Rest ~20 minutes then...
C.
AMRAP 20, with a partner, alternating rounds:
2 Strict Muscle-ups
4 Strict HSPU
8 Assault Bike Calories
-16 Rounds + 4 Strict HSPU ... this was good gymnastics work, left my shoulders pretty fried.
D.
3 Sets:
Ring Push-up Plank Hold x :45
Rest as needed
DB Overhead Squats (50#) x 16 reps (8 each arm)
Rest as needed
-Complete
3 Sets:
Upside Down KB Front Rack Hold x :30
Rest as needed
Single-Leg Glute Bridge x 20 reps (10 each leg)
Rest as needed
-Complete
PM Workout (1330)
Had an okay session in the afternoon ... I was pretty beat from this morning. I kept the weights light and the rest intervals short and got a quick pump. This session wasn't very taxing, but it was fun to get out of the office for a bit.
A.
DB Bench Press
3 Sets of 8
Rest 60-90 seconds
-60#, 70#, 80# DBs
B.
3 Sets of:
Close-Grip Pause Bench Press (3 second pause at bottom) @ 135# x 5 reps
EZ Bar Curl (60#) x 10 reps
Rest 60-90 seconds
-Complete
C.
Alternating DB Bicep Curls (2 x 40# DB)
3 Sets of 20 (10 each arm)
Rest 60 seconds
-Complete
D.
3 Drop Sets of:
10 +10 Rope Tricep Push-Downs (40# + 30#)
Rest 60 seconds
-Complete
E.
3 Super-sets of:
Cable Curls x 10 reps
Rope Cable Curls x 10 reps
Rest 60 seconds
-Complete ... don't remember the weights, just went for a pump
F.
3 Sets:
Overhead Rope Tricep Extensions x 10 reps
Rest 60 seconds
-Complete ... don't remember the weight
Sunday, July 16, 2017
7/18/17
Hit up the class workout today ... continuation of the squat program ... very simple and low volume day in the gym, but a very hard day in the gym today. I really enjoyed it.
A.
4 Sets of:
7 Front Squats + 13 Back Squats @ (230#) = 70% of 90% of 1 RM Front Squat
Rest as needed
-Complete ... 230# was bit of a challenge, but overall manageable.
B.
5 RFT:
6 Power Cleans (185/125#)
6 Burpees-over-the-Bar
200m Run
-10:01 ... UB power cleans, which was my goal going into this, felt solid on everything, fun/short workout.
C
ROMWOD
-Complete ... much needed after the squats.
A.
4 Sets of:
7 Front Squats + 13 Back Squats @ (230#) = 70% of 90% of 1 RM Front Squat
Rest as needed
-Complete ... 230# was bit of a challenge, but overall manageable.
B.
5 RFT:
6 Power Cleans (185/125#)
6 Burpees-over-the-Bar
200m Run
-10:01 ... UB power cleans, which was my goal going into this, felt solid on everything, fun/short workout.
C
ROMWOD
-Complete ... much needed after the squats.
7/17/17
AM Workout (0630)
Felt good on the gymnastics stuff ... felt terrible on my jerks today, it really pissed me off a lot. I should not be missing reps at 265# ... can't remember the last time I missed that lift.
A.
For time (subtract 3:00 from final time for score)
15 Strict HSPU
15 Pistols (alternating)
Rest 90 seconds
12 Strict HSPU
12 Pistols (alternating)
Rest 60 seconds
9 Strict HSPU
9 Pistols (alternating)
Rest 30 seconds
6 Strict HSPU
6 Pistols (alternating)
-8:00 - 3:00 = 5:00 total time ... went unbroken on all sets except the 9... had to go 6/3 there ... 15 and 12 unbroken was big for me though... didn't know I had 15 unbroken ... I think 15 unbroken is a PR?
B.
Every 2 for 20 (10 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 60% (185#)
Sets 3-4 = 2 reps @ 70% (225#)
Sets 5-6 = 1 reps@ 75-80% (235 - 255#)
Sets 7-8 = 1 rep @ 80-85% (255 - 270#)
Sets 9-10 = 1 rep @ 90%+ (285#)+
-This went really shitty .... hit the triples at 185#, doubles at 225#, singles went 245#, 245#, 265# (fail jerk) 265# (fail jerk), 265#, 265# ... didn't get about 85% for the day ... but my shoulders and triceps were still beat up from Saturday... had trouble locking out my right arm, haven't had this issue in a very long time, but it used to happen a lot when I would train a lot of volume.... could have been the 42 strict HSPU beforehand, but either way, frustrating.
C.
For times:
50-40-30-20-10
Assault Bike Calories
1:1 rest
-2:14 / 2:37 / 1:25 / :30 / :18 ... went out really hard on the first set, ended up really catching up to me and I slowed down a lot on the set of 40 ... overall a very challenging workout, burned my lungs and legs.
PM Workout (1630)
A.
'Angie'
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
-14:22 ... every other time I've done this workout with 'hand-release' push-ups ... the fastest time being last September with a time of 16:35 ... but today I just did regular push-ups ... splits ended up being 4:00 for pull-ups, 9:00 for push-ups .... didn't catch the splits for the sit-ups or air squats, but I did them altogether in about 5:20 ... overall a short burner that didn't leave me too tossed. Happy to get this in after a really hard session this morning.
B.
ROMWOD
-Complete
Felt good on the gymnastics stuff ... felt terrible on my jerks today, it really pissed me off a lot. I should not be missing reps at 265# ... can't remember the last time I missed that lift.
A.
For time (subtract 3:00 from final time for score)
15 Strict HSPU
15 Pistols (alternating)
Rest 90 seconds
12 Strict HSPU
12 Pistols (alternating)
Rest 60 seconds
9 Strict HSPU
9 Pistols (alternating)
Rest 30 seconds
6 Strict HSPU
6 Pistols (alternating)
-8:00 - 3:00 = 5:00 total time ... went unbroken on all sets except the 9... had to go 6/3 there ... 15 and 12 unbroken was big for me though... didn't know I had 15 unbroken ... I think 15 unbroken is a PR?
B.
Every 2 for 20 (10 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 60% (185#)
Sets 3-4 = 2 reps @ 70% (225#)
Sets 5-6 = 1 reps@ 75-80% (235 - 255#)
Sets 7-8 = 1 rep @ 80-85% (255 - 270#)
Sets 9-10 = 1 rep @ 90%+ (285#)+
-This went really shitty .... hit the triples at 185#, doubles at 225#, singles went 245#, 245#, 265# (fail jerk) 265# (fail jerk), 265#, 265# ... didn't get about 85% for the day ... but my shoulders and triceps were still beat up from Saturday... had trouble locking out my right arm, haven't had this issue in a very long time, but it used to happen a lot when I would train a lot of volume.... could have been the 42 strict HSPU beforehand, but either way, frustrating.
C.
For times:
50-40-30-20-10
Assault Bike Calories
1:1 rest
-2:14 / 2:37 / 1:25 / :30 / :18 ... went out really hard on the first set, ended up really catching up to me and I slowed down a lot on the set of 40 ... overall a very challenging workout, burned my lungs and legs.
PM Workout (1630)
A.
'Angie'
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
-14:22 ... every other time I've done this workout with 'hand-release' push-ups ... the fastest time being last September with a time of 16:35 ... but today I just did regular push-ups ... splits ended up being 4:00 for pull-ups, 9:00 for push-ups .... didn't catch the splits for the sit-ups or air squats, but I did them altogether in about 5:20 ... overall a short burner that didn't leave me too tossed. Happy to get this in after a really hard session this morning.
B.
ROMWOD
-Complete
7/16/17
Much needed complete rest ... body is pretty shot ... upper body very sore, legs are also a bit sore.
Thursday, July 13, 2017
7/15/17
I was pretty sore yesterday and when I woke up this morning ... took a little but longer to warm up, but once I got started on the first interval I felt great. Really solid training overall, proud of myself for programming this up and how it turned out. It was a really fun and hard day in the gym. Also proud of my fiance for really pushing the loading on these workouts and getting way outsider her comfort
zone.
On a running clock:
A.
Every 6 minutes for 30 minutes (5 sets), for times:
Run 400m
15 C2B Pull-ups
10 Overhead Squats (155/105#)
Rest 10 minutes until the clock reaches 40:00 and then...
B.
Teams of 3*:
50 GHD's (each)
75 Ring Muscle-ups (total)
75 Hang Power Cleans (205/135#) (total)
*First athlete will perform GHD sit-ups. Once 50 reps are complete they move to the rings and start accumulating reps of the muscle-ups, while the Partner 2 starts GHD sit-ups. Once Partner 2 completes 50 GHD sit-ups, they will move to the rings and assist Partner 1 in accumulating muscle-up reps, while Partner 3 starts performing GHD sit-ups. Once the third Partner completes 50 GHD sit-ups, they will move to the rings and assist Partner 1 & 2 in accumulating muscle-up reps. Once 75 reps have been completed, they will move to the barbell for a total of 75 hang power cleans.
-Result =
A =
1. 2:24
2. 2:20
3. 2:25
4. 2:35
5. 2:41 ... this was some great training ... I felt solid on everything ... each set was unbroken and at a very high intensity ... run slowed down a bit on those last two sets, but I tried to push it as much as I could. Great stuff.
B = 16:23 ... I went first on the GHD, finished the 50 in 2:01 ... finished 15 muscle-ups by the time the second person finished their set of GHDs ... tried to get sets of 3-4 after that ... hang cleans were usually sets of 5 with a few big sets of 7 and 9 reps randomly in the middle. Overall a really tough partner workout and a solid compliment to part A.
zone.
On a running clock:
A.
Every 6 minutes for 30 minutes (5 sets), for times:
Run 400m
15 C2B Pull-ups
10 Overhead Squats (155/105#)
Rest 10 minutes until the clock reaches 40:00 and then...
B.
Teams of 3*:
50 GHD's (each)
75 Ring Muscle-ups (total)
75 Hang Power Cleans (205/135#) (total)
*First athlete will perform GHD sit-ups. Once 50 reps are complete they move to the rings and start accumulating reps of the muscle-ups, while the Partner 2 starts GHD sit-ups. Once Partner 2 completes 50 GHD sit-ups, they will move to the rings and assist Partner 1 in accumulating muscle-up reps, while Partner 3 starts performing GHD sit-ups. Once the third Partner completes 50 GHD sit-ups, they will move to the rings and assist Partner 1 & 2 in accumulating muscle-up reps. Once 75 reps have been completed, they will move to the barbell for a total of 75 hang power cleans.
-Result =
A =
1. 2:24
2. 2:20
3. 2:25
4. 2:35
5. 2:41 ... this was some great training ... I felt solid on everything ... each set was unbroken and at a very high intensity ... run slowed down a bit on those last two sets, but I tried to push it as much as I could. Great stuff.
B = 16:23 ... I went first on the GHD, finished the 50 in 2:01 ... finished 15 muscle-ups by the time the second person finished their set of GHDs ... tried to get sets of 3-4 after that ... hang cleans were usually sets of 5 with a few big sets of 7 and 9 reps randomly in the middle. Overall a really tough partner workout and a solid compliment to part A.
7/14/17
Hit the class workout this morning, lower volume day overall, will be a tough high volume session tomorrow.
A.
Every :90 for 15:00 (10 sets)
Power Snatch x 1 rep (start 40# below 1 RM and add 5# each set)
-195#, 200#, 205#, 210#, 215#, 220#, 225#, 230#, 235# (failed forward), 235# (fail backward) ... after the tough day yesterday with two workouts, 230# power snatch for the day is decent, I'm feeling a bit beat up. Fun/short lifting session.
B.
AMRAP 10:
10 DB Push-Press (2 x 50# DB)
10m KB Overhead Walking Lunge (53# KB) - alternate arms each round
10 KB Snatch (alternating @ 53# KB)
-6 rounds + 10 reps ... overall felt solid on this, went at about 85% intensity and kept the pace consistent. Good unilateral work, need to do more stuff like this.
A.
Every :90 for 15:00 (10 sets)
Power Snatch x 1 rep (start 40# below 1 RM and add 5# each set)
-195#, 200#, 205#, 210#, 215#, 220#, 225#, 230#, 235# (failed forward), 235# (fail backward) ... after the tough day yesterday with two workouts, 230# power snatch for the day is decent, I'm feeling a bit beat up. Fun/short lifting session.
B.
AMRAP 10:
10 DB Push-Press (2 x 50# DB)
10m KB Overhead Walking Lunge (53# KB) - alternate arms each round
10 KB Snatch (alternating @ 53# KB)
-6 rounds + 10 reps ... overall felt solid on this, went at about 85% intensity and kept the pace consistent. Good unilateral work, need to do more stuff like this.
Wednesday, July 12, 2017
7/13/17
AM Workout (0530)
Hit the strength with the class workout, then added in my own conditioning workout because the class workout was pretty lame. Had a great session.
A.
4 Sets:
7 Front Squats + 13 Back Squats @ (215#) = 65% of 90% of 1 RM Front Squat
Rest as needed
-Complete ... solid leg training, was pretty tossed by the end of this, excited to complete this squat cycle.
B.
EMOM 21 (7 Sets):
Min 1 - 30 Double-Unders + 5 Hang Power Cleans (155/105#)
Min 2 - 6 Toes-to-Bar + 4 Bar Muscle-ups
Min 3 - 15/10 Calorie Assault Bike
-Complete ... this was rough ... especially the assault bike ... by the last few sets I was spilling over out of the minute into the next one ... finished around 21:30 ... a bit over the limit, but got a ton of intensity out of this, great conditioning.
C.
ROMWOD
-Complete
PM Workout (1430)
Felt solid this afternoon despite the tough session this morning ... enjoyed myself this afternoon and just threw together a bodybuilding pump workout together on the spot.
A.
'Death by Strict Pull-ups'
(varying grips each set)
-9 + 0 .... was switching up the grips with the different bars available on the bodybuilding rig ... was a nice change, felt solid on these, but called it at 9 rounds and didn't try the 10th.
B.
5 Sets:
Dumbbell Bench Press x 8 reps
Rest 1-2 minutes
-2 x 50#, 60#, 70#, 80# 80# ... felt strong on these, the 80# DB felt pretty easy given that I haven't done this movement in a very long time.
C.
3 Sets:
DB Rows (80#) x 20 reps (10 each arm)
Rest 1 minute
Strict Dips x 10 reps
Rest 1 minute
-Complete
D.
3 Super-sets:
KB Curls x 10 reps (2 x 35# KB)
Cable Tricep Push-Downs (65#) x 10 reps
Rest 1 minute
-Complete
E.
3 Super Sets:
10 Rope Tricep Push-Downs (45#)
10 Rope Tricep Push-Downs (30#)
20 Rope Curls (40#)
Rest 2 minutes
-Complete ... solid finisher, huge pump.
Hit the strength with the class workout, then added in my own conditioning workout because the class workout was pretty lame. Had a great session.
A.
4 Sets:
7 Front Squats + 13 Back Squats @ (215#) = 65% of 90% of 1 RM Front Squat
Rest as needed
-Complete ... solid leg training, was pretty tossed by the end of this, excited to complete this squat cycle.
B.
EMOM 21 (7 Sets):
Min 1 - 30 Double-Unders + 5 Hang Power Cleans (155/105#)
Min 2 - 6 Toes-to-Bar + 4 Bar Muscle-ups
Min 3 - 15/10 Calorie Assault Bike
-Complete ... this was rough ... especially the assault bike ... by the last few sets I was spilling over out of the minute into the next one ... finished around 21:30 ... a bit over the limit, but got a ton of intensity out of this, great conditioning.
C.
ROMWOD
-Complete
PM Workout (1430)
Felt solid this afternoon despite the tough session this morning ... enjoyed myself this afternoon and just threw together a bodybuilding pump workout together on the spot.
A.
'Death by Strict Pull-ups'
(varying grips each set)
-9 + 0 .... was switching up the grips with the different bars available on the bodybuilding rig ... was a nice change, felt solid on these, but called it at 9 rounds and didn't try the 10th.
B.
5 Sets:
Dumbbell Bench Press x 8 reps
Rest 1-2 minutes
-2 x 50#, 60#, 70#, 80# 80# ... felt strong on these, the 80# DB felt pretty easy given that I haven't done this movement in a very long time.
C.
3 Sets:
DB Rows (80#) x 20 reps (10 each arm)
Rest 1 minute
Strict Dips x 10 reps
Rest 1 minute
-Complete
D.
3 Super-sets:
KB Curls x 10 reps (2 x 35# KB)
Cable Tricep Push-Downs (65#) x 10 reps
Rest 1 minute
-Complete
E.
3 Super Sets:
10 Rope Tricep Push-Downs (45#)
10 Rope Tricep Push-Downs (30#)
20 Rope Curls (40#)
Rest 2 minutes
-Complete ... solid finisher, huge pump.
7/12/17
Much needed complete rest ... haven't done much heavy training the last couple days, but I'm feeling pretty beat up ... probably because I'm coming off a week of crappy food/sleep/alcohol ... was happy to sleep in today and rest up for tomorrow.
Tuesday, July 11, 2017
7/11/17
Hit the class workout this morning, and then added in some accessory stuff after, it was a fun session. Enjoyed myself getting after this workout... haven't hit it since the summer of 2013 and it was nice to improve my time by about 5 minutes.
A.
'Lumberjack 20'
For time:
20 Dead-lifts (275/185#)
400m Run
20 KBS (72/53#)
400m Run
20 Overhead Squats (115/85#)
400m Run
20 Burpees
400m Run
20 C2B Pull-ups
400m Run
20 Box Jumps (24/20")
400m Run
20 Squat Cleans (115/85#)
400m Run
-20:47 ... everything unbroken but the squat cleans ... this is slightly modified as the original workout is supposed to be squat cleans with dumbbells ... but regardless I was happy with my time on this and I was happy to really push everything.
B.
3 Sets:
5 Strict Weighted Pull-ups (35#)
100' 1-Arm Farmer's Carry (70#) - 50' left, 50' right
Rest as needed
-Complete
C.
3 Sets:
Single Arm Dead-lift (70#) x 20 reps (10 left, 10 right)
Plank x :60
Rest as needed
-Complete
D.
ROMWOD
-Complete
A.
'Lumberjack 20'
For time:
20 Dead-lifts (275/185#)
400m Run
20 KBS (72/53#)
400m Run
20 Overhead Squats (115/85#)
400m Run
20 Burpees
400m Run
20 C2B Pull-ups
400m Run
20 Box Jumps (24/20")
400m Run
20 Squat Cleans (115/85#)
400m Run
-20:47 ... everything unbroken but the squat cleans ... this is slightly modified as the original workout is supposed to be squat cleans with dumbbells ... but regardless I was happy with my time on this and I was happy to really push everything.
B.
3 Sets:
5 Strict Weighted Pull-ups (35#)
100' 1-Arm Farmer's Carry (70#) - 50' left, 50' right
Rest as needed
-Complete
C.
3 Sets:
Single Arm Dead-lift (70#) x 20 reps (10 left, 10 right)
Plank x :60
Rest as needed
-Complete
D.
ROMWOD
-Complete
Monday, July 10, 2017
7/10/17
AM Workout (0630)
Hit the class workout in the morning ... was happy to see our gym is actually doing a strength program ... today was 'test' day for that program.
A.
Front Squat
20:00 to establish 1 RM
-Singles = 325#, 345#, 355#, 365# ... felt very good on all of these ... 365# went up fairly easily, I basically ran out of time and had no idea where my 1 RM from squat was at ... possibly more there, but I was really happy with 365# given I am coming off of TBS and what a number it did on my body ... old PR of 405# is no where in sight, but maybe I'll get there again one day, although that isn't a huge priority in my training right now.
B.
3 RFT:
25 Push-Press (95/65#)
50 Double-Unders
25 Toes-to-Bar
-9:12 ... short/fast workout ... I felt pretty shitty on this ... lots of alcohol and weird food / bad sleep has me feeling pretty terrible... but got through it and tomorrow is another day.
PM Workout (1300)
A.
For time:
100 KBS (72/53#)
100 Push-ups
100 Sit-ups (anchored)
100 Air Squats
-20:03 ... this ended up being much more difficult than I thought it would be ... pretty much everything but the air squats was very tough ... KBS took about 6 minutes ... push-ups were done in consistent sets of 5 with about 5-15 seconds rest in between each set ... the anchored sit-ups were also a bitch... I forgot how much more difficult than regular 'ab-mat' situ-ups these are ... overall a nice addition to complement what I did in the morning, nothing crazy though.
Hit the class workout in the morning ... was happy to see our gym is actually doing a strength program ... today was 'test' day for that program.
A.
Front Squat
20:00 to establish 1 RM
-Singles = 325#, 345#, 355#, 365# ... felt very good on all of these ... 365# went up fairly easily, I basically ran out of time and had no idea where my 1 RM from squat was at ... possibly more there, but I was really happy with 365# given I am coming off of TBS and what a number it did on my body ... old PR of 405# is no where in sight, but maybe I'll get there again one day, although that isn't a huge priority in my training right now.
B.
3 RFT:
25 Push-Press (95/65#)
50 Double-Unders
25 Toes-to-Bar
-9:12 ... short/fast workout ... I felt pretty shitty on this ... lots of alcohol and weird food / bad sleep has me feeling pretty terrible... but got through it and tomorrow is another day.
PM Workout (1300)
A.
For time:
100 KBS (72/53#)
100 Push-ups
100 Sit-ups (anchored)
100 Air Squats
-20:03 ... this ended up being much more difficult than I thought it would be ... pretty much everything but the air squats was very tough ... KBS took about 6 minutes ... push-ups were done in consistent sets of 5 with about 5-15 seconds rest in between each set ... the anchored sit-ups were also a bitch... I forgot how much more difficult than regular 'ab-mat' situ-ups these are ... overall a nice addition to complement what I did in the morning, nothing crazy though.
Friday, July 7, 2017
7/8/17
Had a very solid workout this morning .... didn't feel particularly great given the amount of food and alcohol I've had this week ... but got through everything and had a good time this morning. Great way to start the day.
A.
Every 2 for 12 minutes (6 sets):
Power Snatch + Overhead Squat x 1 rep @ 75% (185#)+
Build over the course of 6 sets
-185#, 185#, 195#, 195#, 205#, 205#
B.
Every 2 for 12 minutes (6 sets):
Power Clean + Push-Jerk x 1 rep @ 75% (235#)+
Build over the course of 6 sets
-235#, 235#, 235#, 245#, 255#, 265# (failed jerk) ... felt like shit on these after the snatching, but tried to push it.
C.
'Badger'
3 RFT:
Squat Clean (95/65#) x 30 reps
Pull-ups x 30 reps
Run 800m
-27:05 ... haven't done this workout in about 6 years ... my previous PR was 27:45 ... so I haven't improved much since then ... but it is hard to compare given these were done at different gyms with different 800 routes ... overall happy with my performance today, plus this didn't exhaust me as much as I remember this working exhausting me 6 years ago. Always a fun/tough workout. Pull-ups were all 15/15 ... cleans were a shit-show.
D.
3 Sets:
Plank x :45 seconds
Rest 1:15
-Complete
3 Sets:
Hollow-Hold x :30 seconds
Rest 1:30
-Complete
A.
Every 2 for 12 minutes (6 sets):
Power Snatch + Overhead Squat x 1 rep @ 75% (185#)+
Build over the course of 6 sets
-185#, 185#, 195#, 195#, 205#, 205#
B.
Every 2 for 12 minutes (6 sets):
Power Clean + Push-Jerk x 1 rep @ 75% (235#)+
Build over the course of 6 sets
-235#, 235#, 235#, 245#, 255#, 265# (failed jerk) ... felt like shit on these after the snatching, but tried to push it.
C.
'Badger'
3 RFT:
Squat Clean (95/65#) x 30 reps
Pull-ups x 30 reps
Run 800m
-27:05 ... haven't done this workout in about 6 years ... my previous PR was 27:45 ... so I haven't improved much since then ... but it is hard to compare given these were done at different gyms with different 800 routes ... overall happy with my performance today, plus this didn't exhaust me as much as I remember this working exhausting me 6 years ago. Always a fun/tough workout. Pull-ups were all 15/15 ... cleans were a shit-show.
D.
3 Sets:
Plank x :45 seconds
Rest 1:15
-Complete
3 Sets:
Hollow-Hold x :30 seconds
Rest 1:30
-Complete
Wednesday, July 5, 2017
7/6/17
Had a decent session this morning during open gym ... lighter %s on the lifting today and kept the conditioning intensity relatively low. Overall felt a little tired and beat up today, especially in my shoulders. But had a good session in the gym today, it was a good time.
A.
Every 2 for 12 (6 sets):
Snatch Push-Press + Overhead Squat
Build to today's heavy
-135# x 3 sets, 185# x 3 sets ... kept this really light, used as a warm-up.
B.
On a 24 minute running clock:
Every 2 for 6 (3 sets):
High Hang Snatch x 3 reps @ 50% (135#)
followed by...
Every 2 for 6 (3 sets):
High Hang Snatch + Hang Snatch @ 60% (155#)
followed by...
Every 2 for 6 (3 sets):
Hang Snatch + Snatch @ 70% (175#)
followed by...
Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80% (195#)
-Complete ... focused on speed and technique, wasn't feeling particularly great today.
C.
Back Squat
4 Sets of 3 Reps @ 80% (315#)
Rest as needed
-Complete
D.
EMOM 18 (6 sets):
Min 1 - GHD Sit-ups x 15 reps
Min 2 - Hand-stand Walk x 20 feet
Min 3 - Assault Bike x 15 cals
-Complete ... was a good sweat / movement ... much easier than yesterday, which was much needed.
A.
Every 2 for 12 (6 sets):
Snatch Push-Press + Overhead Squat
Build to today's heavy
-135# x 3 sets, 185# x 3 sets ... kept this really light, used as a warm-up.
B.
On a 24 minute running clock:
Every 2 for 6 (3 sets):
High Hang Snatch x 3 reps @ 50% (135#)
followed by...
Every 2 for 6 (3 sets):
High Hang Snatch + Hang Snatch @ 60% (155#)
followed by...
Every 2 for 6 (3 sets):
Hang Snatch + Snatch @ 70% (175#)
followed by...
Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80% (195#)
-Complete ... focused on speed and technique, wasn't feeling particularly great today.
C.
Back Squat
4 Sets of 3 Reps @ 80% (315#)
Rest as needed
-Complete
D.
EMOM 18 (6 sets):
Min 1 - GHD Sit-ups x 15 reps
Min 2 - Hand-stand Walk x 20 feet
Min 3 - Assault Bike x 15 cals
-Complete ... was a good sweat / movement ... much easier than yesterday, which was much needed.
7/5/17
Had a really good workout today... went to an open gym at the local gym and put together something on the spot, ended up being a great session. Fun to get something tough in after a few days of vacationing/partying.
A.
Every 2 for 12 (6 sets):
Power Clean + Push-Jerk
Build over the course of 6 sets
-185#, 185#, 205#, 205#, 225#, 245# ... didn't push the loading, used as a warm-up.
B.
Every 3 for 18 (6 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 65% (205#)
Sets 3-4 = 2 reps @ 75% (235#)
Sets 5-6 = 1 rep @ 85% (265#)
-Didn't feel particularly great on any of these, was doing them in squishy running shoes and no belt or sleeves ... but got through all the reps.
C.
Every 9 for 27 (3 sets) for times:
Run 800m
12 Toes-to-Bar
9 Bar Muscle-ups
6 Clean and Jerks (225/155#)
-7:11
-7:20
-8:06 ... felt good on this workout, very fun and challenging.
D.
3 Sets:
1 Arm Overhead Squats x 20 reps (10 each arm) @ 35# DB
Rest as needed
Supinated Grip Strict Pull-ups x 10 reps
Rest as needed
-Complete
E.
3 Sets:
Seated Floor DB Press x 10 reps (2 x 35# DB)
Rest as needed
BB Bicep Curl x 10 reps (75#)
Rest as needed
-Complete
A.
Every 2 for 12 (6 sets):
Power Clean + Push-Jerk
Build over the course of 6 sets
-185#, 185#, 205#, 205#, 225#, 245# ... didn't push the loading, used as a warm-up.
B.
Every 3 for 18 (6 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 65% (205#)
Sets 3-4 = 2 reps @ 75% (235#)
Sets 5-6 = 1 rep @ 85% (265#)
-Didn't feel particularly great on any of these, was doing them in squishy running shoes and no belt or sleeves ... but got through all the reps.
C.
Every 9 for 27 (3 sets) for times:
Run 800m
12 Toes-to-Bar
9 Bar Muscle-ups
6 Clean and Jerks (225/155#)
-7:11
-7:20
-8:06 ... felt good on this workout, very fun and challenging.
D.
3 Sets:
1 Arm Overhead Squats x 20 reps (10 each arm) @ 35# DB
Rest as needed
Supinated Grip Strict Pull-ups x 10 reps
Rest as needed
-Complete
E.
3 Sets:
Seated Floor DB Press x 10 reps (2 x 35# DB)
Rest as needed
BB Bicep Curl x 10 reps (75#)
Rest as needed
-Complete
Tuesday, July 4, 2017
7/4/17
Local gym was closed for the 4th of July ... so we went on a long run ... about 7.5 miles at an aerobic pace, total running time of 64 minutes. We took a couple breaks a long the way, around 20 and 40 minutes ... overall a tough run, primarily because I've had more calories from alcohol than I have had from food over the last three days.
Monday, July 3, 2017
7/3/17
Dropped into a local gym while traveling with my fiance and a friend. It was open gym, so we did a 3-person team workout, which was good given that I was slightly hungover, so the 2:1 rest was much needed today.
A.
Back Squat
5-5-3-3-1-1
-225#, 275#, 295#, 315#, 345#, 365# ... had on running shoes and no belt/sleeves ... 365# still felt pretty easy, but wasn't pushing the loading today.
B.
Team of 3, 1 person working at a time:
1600m Row
120 Hang Power Cleans (135/95#)
120 Wall-Balls (20/14#)
120 Calories Assault Bike
120 Bench Press (135/95#)
120 GHD Sit-ups
120 HSPU
120 Goblet Squats (72/53#)
1600m Row
-52:00 ... solid sweat, nothing too crazy, felt pretty good on everything.
A.
Back Squat
5-5-3-3-1-1
-225#, 275#, 295#, 315#, 345#, 365# ... had on running shoes and no belt/sleeves ... 365# still felt pretty easy, but wasn't pushing the loading today.
B.
Team of 3, 1 person working at a time:
1600m Row
120 Hang Power Cleans (135/95#)
120 Wall-Balls (20/14#)
120 Calories Assault Bike
120 Bench Press (135/95#)
120 GHD Sit-ups
120 HSPU
120 Goblet Squats (72/53#)
1600m Row
-52:00 ... solid sweat, nothing too crazy, felt pretty good on everything.
Saturday, July 1, 2017
7/1/17
Dropped in to a gym while traveling ... the workout was a partner workout, but I left the reps the same and did the workout solo ... given the movements I was doing yesterday, this wasn't an ideal workout to hit today, but overall I felt solid on everything and enjoyed myself.
A.
AMRAP 20 Minutes:
Wall-Balls (20/14#) x 5,10,15,20 etc. (increase by 5 reps each round)
Pull-ups x 15 reps
200m Run
-Finished round of 35 wall-balls (7 rounds) + 12 wall-balls into set of 40 ... went unbroken on all reps the entire time ... overall a fun workout to hit on a beautiful summer morning ... was about 70 degrees and sunny, absolutely perfect weather for this workout. Great way to start my day.
B.
10 minutes of cool-down stretching with the class
-Complete
A.
AMRAP 20 Minutes:
Wall-Balls (20/14#) x 5,10,15,20 etc. (increase by 5 reps each round)
Pull-ups x 15 reps
200m Run
-Finished round of 35 wall-balls (7 rounds) + 12 wall-balls into set of 40 ... went unbroken on all reps the entire time ... overall a fun workout to hit on a beautiful summer morning ... was about 70 degrees and sunny, absolutely perfect weather for this workout. Great way to start my day.
B.
10 minutes of cool-down stretching with the class
-Complete
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