Had to workout alone today, which kind of sucked, but got all the work in and felt pretty decent on everything... definitly feeling the workouts from these week, but tried to give it my all. Looking forward to some much needed rest this weekend. Feeling strong and I'm really looking forward working to triples/doubles/singles over the coming weeks.
A.
Dead-lift
5x5
Rest as needed
-315#, 365#, 405#, 425#, 435# ... that last set for a set of 5 is the most I've done in a very long time. I felt solid on everything, probably more there, but saved it for next week.
B.
Pyramid Double "Helen" (2010 Crossfit Games Event)
For time:
Run 1,200m
63 KBS (53/35#)
36 Pull-ups
Run 800m
42 KBS (53/35#)
24 Pull-ups
Run 400m
21 KBS (53/35#)
12 Pull-ups
-19:13 ... KBS were 33/15/15 ... 22/10/10 .. 12 ... pull-ups were all sets of 12 with about a 5-10 second rest between the sets of 12. This is a great test of fitness... I've been wanting to do this workout for a long time (since the 2010 Games?). Had fun doing this at an outdoor gym in Newport RI... it was about 68 degrees out with a slight breeze, great WOD to do outside.
C.
3 Sets of:
DB Rows x 20 reps (10 each arm)
Rest as needed
-85#, 100#, 100#
D.
3 Sets of:
Single-Arm DB Preacher Curl x 20 reps (10 each arm)
Rest 1:30
-30# Across
E.
3 Super-Sets:
Standing EZ Bar Curl (70#) x 10 reps
DB Hammer Curls (2 x 35#) x 10 reps
Rest :60
-This was brutal... had to "cheat" (use a slight hitch) to get the second and third sets of these... the rest interval was very short.
F.
3 Sets:
Wide-Grip Cable Curl (27.5#) x 20 reps
Rest as needed
Weighted Back Extension (45#) x 10 reps
Rest as needed
-Complete
G.
3 Sets of:
Suit-Case Dead-lift (45# plate) x 20 reps (10 each side)
Rest as needed
Plank x :60
Rest as needed
Narrow-Grip Cable Curl (27.5#) x 20 reps*
*Drop set on last set
-Complete ... great finisher/pump on the drop set... went max at 27.5#, 22.5#, 17.5# and 12.5# ... got a big set that ended up being around 70 reps and left my forearms/biceps crippled.
H.
20 Minutes of Stretching
-Complete ... felt amazing
Thursday, August 31, 2017
Wednesday, August 30, 2017
8/31/17
Today was admittedly too much volume ... but, having said that, it was still a super solid workout. Took us about 2 hours and 10 minutes to complete... typically we are in and out in 90 minutes... but even with all the volume I felt really solid on everything today. I felt very strong and enjoyed myself in the gym.
A.
Power Snatch
15 Minutes to work to a heavy single
then...
3x3 @ 80% of today's single
Rest as needed
-Singles = 205#, 215#, 225#
-3x3 @ 80% (185#) = complete ... no misses, just got through these quickly. Haven't been snatching much on this program, but wanted to get it in.
B.
Strict Press
5x5
Rest as needed
-95#, 135#, 145#, 155#, 165# ... that last set of five was tough, threw a belt on for it and nailed it. Haven't been strict pressing much in the last year... looking forward to getting back into this.
C.
Bench Press
4 sets of 5-7 Reps @ 65% + 25# = (180#)
Rest 2 minutes
-Complete ... felt very strong, easily got 4 set of 7 @ 180#
Sling-Shot Bench Press
4 sets of 5-7 Reps
Rest 2 minutes
-Hit 195#, 195#, 205#, 205# for 4 sets of 7 ... felt very strong here, have been wanting to incorporate this movement a lot ... enjoyed getting it in, really looking forward to doing more next week!
D.
3 Super-Sets of:
Single Arm DB Strict Press + Single-Arm DB Overhead Squat x 40 reps (10+10 each arm)
Rest as needed
-40# Across ... this was fairly brutal on the shoulder... huge burn.
E.
3 Sets of:
1 Arm DB Bench Press x 20 reps (10 each arm)
Rest as needed
-55#, 65#, 70# (fail - 10 reps on left, 8 reps on right) ... went to failure here ... really big effort.
F.
Seated DB Press
10 x 10
Rest :90
-Was attempting 45# across as I got 40# across last week... but this was brutal after all the above volume ... hit 45# for 10, 10, 9, 8, 8 ... then dropped to 40#s for 5 sets of 10 ... huge effort, this sucked big time. Hopefully can get 45# across soon, if we start cutting down the prior volume a bit.
G.
3 Sets of:
DB Side Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Rope Face Pulls (25#) x 15 reps
Rest as needed
Smith Machine Calf Raises (280#) x 20 reps
Rest as needed
-Complete
A.
Power Snatch
15 Minutes to work to a heavy single
then...
3x3 @ 80% of today's single
Rest as needed
-Singles = 205#, 215#, 225#
-3x3 @ 80% (185#) = complete ... no misses, just got through these quickly. Haven't been snatching much on this program, but wanted to get it in.
B.
Strict Press
5x5
Rest as needed
-95#, 135#, 145#, 155#, 165# ... that last set of five was tough, threw a belt on for it and nailed it. Haven't been strict pressing much in the last year... looking forward to getting back into this.
C.
Bench Press
4 sets of 5-7 Reps @ 65% + 25# = (180#)
Rest 2 minutes
-Complete ... felt very strong, easily got 4 set of 7 @ 180#
Sling-Shot Bench Press
4 sets of 5-7 Reps
Rest 2 minutes
-Hit 195#, 195#, 205#, 205# for 4 sets of 7 ... felt very strong here, have been wanting to incorporate this movement a lot ... enjoyed getting it in, really looking forward to doing more next week!
D.
3 Super-Sets of:
Single Arm DB Strict Press + Single-Arm DB Overhead Squat x 40 reps (10+10 each arm)
Rest as needed
-40# Across ... this was fairly brutal on the shoulder... huge burn.
E.
3 Sets of:
1 Arm DB Bench Press x 20 reps (10 each arm)
Rest as needed
-55#, 65#, 70# (fail - 10 reps on left, 8 reps on right) ... went to failure here ... really big effort.
F.
Seated DB Press
10 x 10
Rest :90
-Was attempting 45# across as I got 40# across last week... but this was brutal after all the above volume ... hit 45# for 10, 10, 9, 8, 8 ... then dropped to 40#s for 5 sets of 10 ... huge effort, this sucked big time. Hopefully can get 45# across soon, if we start cutting down the prior volume a bit.
G.
3 Sets of:
DB Side Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Rope Face Pulls (25#) x 15 reps
Rest as needed
Smith Machine Calf Raises (280#) x 20 reps
Rest as needed
-Complete
8/30/17
I was looking forward to the aerobic run that we typically do on Wednesdays... our group run got canceled due to weather and we were told to instead go to the gym for an hour. I got in some aerobic work and some stretching ... looking forward to lifting tomorrow.
A.
'Brute Strength Aerobic Test'
10 RFT:
500m Row
15 Burpees
-31:43 ... first set in 2:40 ... based off of that I was shooting for under 30:00 ... finished 5 rounds at 15:15 ... burpees slowed a bit during the second half, row was consistently around 1:55. Great aerobic work, kept it around an 80-85% effort throughout.
B.
10 Minutes rolling out / stretching
-Complete
A.
'Brute Strength Aerobic Test'
10 RFT:
500m Row
15 Burpees
-31:43 ... first set in 2:40 ... based off of that I was shooting for under 30:00 ... finished 5 rounds at 15:15 ... burpees slowed a bit during the second half, row was consistently around 1:55. Great aerobic work, kept it around an 80-85% effort throughout.
B.
10 Minutes rolling out / stretching
-Complete
Sunday, August 27, 2017
8/29/17
Well today was the best I've felt since NJS started. Not sure where it came from, but today I felt very strong on all the lifts. It was awesome to throw around some weight for a change... 275# felt very light. Today was awesome... maybe cutting down the volume of aerobic conditioning I've been doing is a good thing. Haven't cut down the conditioning volume like this in years, so I am happy to be feeling stronger; apparently it is working.
A.
Every 2 for 10 (5 sets):
Power Clean x 2 reps
straight into...
Every 2 for 10 (5 sets):
Squat Clean x 2 reps
-Power = 225#, 245#, 255#, 275#, 275# ... felt great, more there
-Squat = 225#, 245#, 255#, 275#, 275# ... felt very solid.
B.
Every 2 for 10 (5 sets):
Back Squat x 3 reps @ 75% (315#)
straight into...
Back Squat x 3 reps @ 75%+ (315#+)
-Hit the first 5 sets across at 75% (315#) ... hit the second half of this at 335#. Felt very good... very hard work.
C.
3 Sets:
Front Squat Hold @ 100% (365#) x :30
Rest 1:30 to 2:00
-Complete ... this was very hard ... but at least got all the sets this week instead of missing the entire interval on the last set. Very tough work.
D.
3 Sets:
DB Farmer's Carry Bulgarian Split Squat (2 x 44# KB) x 20 reps (10 each leg)
Rest as needed
GHD Plank Hold x :60
Rest as need
-Complete ... legs were destroyed by the time we finished this.
E.
15 Minute ROMWOD
-Complete ... felt amazing
A.
Every 2 for 10 (5 sets):
Power Clean x 2 reps
straight into...
Every 2 for 10 (5 sets):
Squat Clean x 2 reps
-Squat = 225#, 245#, 255#, 275#, 275# ... felt very solid.
B.
Every 2 for 10 (5 sets):
Back Squat x 3 reps @ 75% (315#)
straight into...
Back Squat x 3 reps @ 75%+ (315#+)
C.
3 Sets:
Front Squat Hold @ 100% (365#) x :30
Rest 1:30 to 2:00
-Complete ... this was very hard ... but at least got all the sets this week instead of missing the entire interval on the last set. Very tough work.
D.
3 Sets:
DB Farmer's Carry Bulgarian Split Squat (2 x 44# KB) x 20 reps (10 each leg)
Rest as needed
GHD Plank Hold x :60
Rest as need
-Complete ... legs were destroyed by the time we finished this.
E.
15 Minute ROMWOD
-Complete ... felt amazing
Saturday, August 26, 2017
8/28/17
Had a solid workout this afternoon. Bench press triples were rough... overall happy with my performance today, lots of volume, but felt good throughout.
A.
Bench Press
5 sets of 1 rep @ 90% + 10# = (225#)
Rest 3 minutes
3 sets of 2-3 reps @ 80% + 10#= (210#)
Rest as needed
3 sets of 5-7 reps @ 70% + 10# = (175#)
Rest as needed
-Singles @ 225# = complete
-3x3 @ 210# = 3,2,2 (needed a very tiny bit of assistance on the last reps of those sets)
-3x7 @ 175# = complete
B.
Strict Weighted Dips
3 Sets of 8-10 (use 44#+)
Rest 2:00-3:00 minutes
-3 sets of 8 @ 45# ... tough after benching
C.
EMOM 10:
Supinated Strict Weighted Pull-ups (57.5#) x 3 reps
-Complete ... these felt surprisingly really good. I got all these reps very easily.
D.
3 Super-sets:
Incline DB Bench Press (75#+ ) x 10 reps
Rest 2-3:00 mins
-75#, 75#, 75# (f- 8 reps) ... got two sets of 10, that last set I went to complete failure and coulnd't get the 9th rep.
E.
3 Super-Sets of:
Strict Dips x 10 reps
Low Cable Flyes (cable starts at ground - 7.5# each arm) x 20 reps
Rest 1-2:00 mins
-Complete ... dips felt very easy, flyes were really tough angle on the chest and front delts, burned.
F.
3 Super-sets of:
Narrow Grip Skull Crushers (65#)x 10reps
Close Grip Bench Press (65#) x 10 reps
DB Tricep Kick Backs (2 x 15#) x 10 reps
Rest :60
-Complete ... always a burner, huge pump on the triceps.
G.
3 Super-Sets*:
Tricep Rope Overhead Extensions (25#) x 15 reps
Tricep Rope Push-Downs (45#) x 15 reps
Rest :90
*On the last set, finish the set of push-downs and then drop 10# and go for a max set of push-downs
-Complete, ME set was 20 reps ... great finisher.
A.
Bench Press
5 sets of 1 rep @ 90% + 10# = (225#)
Rest 3 minutes
3 sets of 2-3 reps @ 80% + 10#= (210#)
Rest as needed
3 sets of 5-7 reps @ 70% + 10# = (175#)
Rest as needed
-Singles @ 225# = complete
-3x3 @ 210# = 3,2,2 (needed a very tiny bit of assistance on the last reps of those sets)
-3x7 @ 175# = complete
B.
Strict Weighted Dips
3 Sets of 8-10 (use 44#+)
Rest 2:00-3:00 minutes
-3 sets of 8 @ 45# ... tough after benching
C.
EMOM 10:
Supinated Strict Weighted Pull-ups (57.5#) x 3 reps
-Complete ... these felt surprisingly really good. I got all these reps very easily.
D.
3 Super-sets:
Incline DB Bench Press (75#+ ) x 10 reps
Rest 2-3:00
E.
3 Super-Sets of:
Strict Dips x 10 reps
Low Cable Flyes (cable starts at ground - 7.5# each arm) x 20 reps
Rest 1-2:00 mins
-Complete ... dips felt very easy, flyes were really tough angle on the chest and front delts, burned.
F.
3 Super-sets of:
Narrow Grip Skull Crushers (65#)x 10reps
Close Grip Bench Press (65#) x 10 reps
DB Tricep Kick Backs (2 x 15#) x 10 reps
Rest :60
-Complete ... always a burner, huge pump on the triceps.
G.
3 Super-Sets*:
Tricep Rope Overhead Extensions (25#) x 15 reps
Tricep Rope Push-Downs (45#) x 15 reps
Rest :90
*On the last set, finish the set of push-downs and then drop 10# and go for a max set of push-downs
-Complete, ME set was 20 reps ... great finisher.
Friday, August 25, 2017
8/26/17
Had a solid session this morning ... it was good to include some traditional 'crossfit' into today's session. This was a crazy week with school work and having duty on Monday... threw off my scheduled plan for the week, but ended up getting in almost everything I wanted to. Looking forward to another tough week of training on Monday.
A.
Trap-Bar Dead-lift
5x5
Rest as needed
-315#, 335#, 355#, 365#, 385# (f - got 3 reps on the last set) ... felt okay on these ... haven't done them in a very long time, was a nice variation of dead-lifting ... was feeling great on 365# and 385# ... but just lost my grip on that last set as I wasn't using chalk. Nice variance... will bring chalk next time.
B.
On running clock:
For time:
400m Run
9 Power Cleans (225#)
35 Pull-ups
400m Run
7 Power Cleans (225#)
25 Pull-ups
400m Run
5 Power Cleans (225#)
15 Pull-ups
When the clock reaches 20:00 begin...
For time:
21 Toes-to-Bar
10 Tire Flips (unknown weight?)
15 Toes-to-Bar
8 Tire Flips
9 Toes-to-Bar
6 Tire Flips
-12:45 ... didn't feel particularly fit on this ... felt heavy and slow on the pull-ups, but this might have been due to the fact I wasn't using chalk and I was doing pull-ups on a super shitty 'globo gym' pull-up gym bar that isn't made for kipping pull-ups ... but still got some good intensity out of this ... was fun to throw around 225#.
-4:21 ... this was a good burner, fun/different to get out the tires they had here.
C.
3 Sets of:
DB Rows x 20 reps (10 each arm)
Rest as needed
-85#, 95#, 95#
D.
3 Sets of:
Single-Arm DB Preach Curl x 20 reps (10 each arm)
Rest as needed
-25#, 25#, 30# ... this was much harder than I thought it would ... looking forward to getting much better at this movement.
E.
3 Sets of:
Single Arm KB Dead-lifts x 20 reps (10 each leg)
Rest as needed
Plank x :60
Rest as needed
-Complete, used an 88# KB on these dead-lifts ... was the heaviest I've ever done ... my glutes were burning! Great stuff.
F.
3 Super-Sets:
Cable Curls x 10 reps
Reverse Cable Curls x 10 reps
Rest :60
-Complete ... used 32.5# ... good finisher, big pump
A.
Trap-Bar Dead-lift
5x5
Rest as needed
-315#, 335#, 355#, 365#, 385# (f - got 3 reps on the last set) ... felt okay on these ... haven't done them in a very long time, was a nice variation of dead-lifting ... was feeling great on 365# and 385# ... but just lost my grip on that last set as I wasn't using chalk. Nice variance... will bring chalk next time.
B.
On running clock:
For time:
400m Run
9 Power Cleans (225#)
35 Pull-ups
400m Run
7 Power Cleans (225#)
25 Pull-ups
400m Run
5 Power Cleans (225#)
15 Pull-ups
When the clock reaches 20:00 begin...
For time:
21 Toes-to-Bar
10 Tire Flips (unknown weight?)
15 Toes-to-Bar
8 Tire Flips
9 Toes-to-Bar
6 Tire Flips
-12:45 ... didn't feel particularly fit on this ... felt heavy and slow on the pull-ups, but this might have been due to the fact I wasn't using chalk and I was doing pull-ups on a super shitty 'globo gym' pull-up gym bar that isn't made for kipping pull-ups ... but still got some good intensity out of this ... was fun to throw around 225#.
-4:21 ... this was a good burner, fun/different to get out the tires they had here.
C.
3 Sets of:
DB Rows x 20 reps (10 each arm)
Rest as needed
-85#, 95#, 95#
D.
3 Sets of:
Single-Arm DB Preach Curl x 20 reps (10 each arm)
Rest as needed
-25#, 25#, 30# ... this was much harder than I thought it would ... looking forward to getting much better at this movement.
E.
3 Sets of:
Single Arm KB Dead-lifts x 20 reps (10 each leg)
Rest as needed
Plank x :60
Rest as needed
-Complete, used an 88# KB on these dead-lifts ... was the heaviest I've ever done ... my glutes were burning! Great stuff.
F.
3 Super-Sets:
Cable Curls x 10 reps
Reverse Cable Curls x 10 reps
Rest :60
-Complete ... used 32.5# ... good finisher, big pump
Wednesday, August 23, 2017
8/25/17
AM Workout (1130)
Did some easy group PT with my classmates ... was about 20 minutes of running around carrying odd objects and doing some calisthenics ... wasn't in any way taxing.
PM Workout (1630)
A.
Strict Press
5x5
-115#, 135#, 145#, 155#, 165# (f) - got 3 reps ... felt much better on these than last week, the triple at 165# felt pretty good ... hopefully will get it for 5 next week.
B.
3 Sets of:
Single Arm DB Strict Press x 20 reps (10 each arm)
Rest as needed
-30#, 40#, 50# ... complete... never done these... I am MUCH stronger on my right arm, looking forward to getting better at this movement.
C.
Bench Press
4 sets of 5-7 Reps @ 65% + 20# = (175#)
Rest 2 minutes
*Focus on speed and explosiveness
-Complete ... got 3 sets of 7 and one set of 6 ... probably could have gotten that last rep, but didn't push it without a spotter
D.
3 Sets of:
1 Arm DB Bench Press x 20 reps (10 each arm)
Rest as needed
-40#, 50#, 60# ... felt solid on these, also looking forward to doing more of these.
E.
Seated DB Press
10 x 10
Rest :90
-Used 40# across ... this was a solid effort. Crazy how much better this feels than just a few weeks ago.
F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Rope Face Pulls (22.5#) x 15 reps
Rest as needed
Smith Machine Calf Raises (180# for 2 sets, 230# for one set) x 20 reps
Rest as needed
-Complete
Did some easy group PT with my classmates ... was about 20 minutes of running around carrying odd objects and doing some calisthenics ... wasn't in any way taxing.
PM Workout (1630)
A.
Strict Press
5x5
-115#, 135#, 145#, 155#, 165# (f) - got 3 reps ... felt much better on these than last week, the triple at 165# felt pretty good ... hopefully will get it for 5 next week.
B.
3 Sets of:
Single Arm DB Strict Press x 20 reps (10 each arm)
Rest as needed
-30#, 40#, 50# ... complete... never done these... I am MUCH stronger on my right arm, looking forward to getting better at this movement.
C.
Bench Press
4 sets of 5-7 Reps @ 65% + 20# = (175#)
Rest 2 minutes
*Focus on speed and explosiveness
-Complete ... got 3 sets of 7 and one set of 6 ... probably could have gotten that last rep, but didn't push it without a spotter
D.
3 Sets of:
1 Arm DB Bench Press x 20 reps (10 each arm)
Rest as needed
-40#, 50#, 60# ... felt solid on these, also looking forward to doing more of these.
E.
Seated DB Press
10 x 10
Rest :90
-Used 40# across ... this was a solid effort. Crazy how much better this feels than just a few weeks ago.
F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Rope Face Pulls (22.5#) x 15 reps
Rest as needed
Smith Machine Calf Raises (180# for 2 sets, 230# for one set) x 20 reps
Rest as needed
-Complete
8/24/17
Ended up drastically changing the workout due to time constraints / my training partner bailing on me. Got in and out of the gym in 70 minutes (including stretching!) instead of the typical 120 minute session. Overall happy I got in this in, didn't want to miss an integral lower body session, got out of it what I could, I felt strong and my lungs felt good on the conditioning piece.
A.
Back Squat
5x5
Rest as needed
-315# across ... felt very solid ... rest 2 minutes between the first three sets and then 3 minutes between the last two.
B.
3 Sets:
Front Rack Hold @ 100% of 1 RM Front Squat (365#) x :30
Rest 2:30
-Complete ... failed on the last set, only went :22 ... this was brutal ... felt like I was going to pass out.
C.
EMOM 28 (7 sets):
Min 1 - 15 Calorie Row
Min 2 - 10 KB Farmer's Carry Reverse Lunges (2 x 44#)
Min 3 - 50 Double-Unders
Min 4 - 10 Burpees
-Complete ... used the heaviest pair of KB they had ... probably should have upped the reps, overall happy with how this felt, little easier on the volume of repetitions that I would typically do, but my conditioning is on the back-burner right now, so I was okay with this.
D.
10 Minutes Stretching
-Complete ... felt great.
A.
Back Squat
5x5
Rest as needed
-315# across ... felt very solid ... rest 2 minutes between the first three sets and then 3 minutes between the last two.
B.
3 Sets:
Front Rack Hold @ 100% of 1 RM Front Squat (365#) x :30
Rest 2:30
-Complete ... failed on the last set, only went :22 ... this was brutal ... felt like I was going to pass out.
C.
EMOM 28 (7 sets):
Min 1 - 15 Calorie Row
Min 2 - 10 KB Farmer's Carry Reverse Lunges (2 x 44#)
Min 3 - 50 Double-Unders
Min 4 - 10 Burpees
-Complete ... used the heaviest pair of KB they had ... probably should have upped the reps, overall happy with how this felt, little easier on the volume of repetitions that I would typically do, but my conditioning is on the back-burner right now, so I was okay with this.
D.
10 Minutes Stretching
-Complete ... felt great.
8/23/17
Didn't sleep much last night ... got just under 6 hours ... which was definitely not ideal... but still got out the door for the group run this morning. Kept the pace very chill and used this as active recovery.
A.
Active Recovery Day. Easy 5 mile run.
-48:00 (out in 2.5 miles in 26:00, back in 22:00)
B.
10 Minutes Stretching
-Complete
Monday, August 21, 2017
8/22/17
Been having a really shitty few days ... lots of work and life stuff going on... was nice to get back in the gym. I was very motivated to hit it hard today. Felt pretty solid on everything, the extra day off definitely helped me recover. I always have some guilt after drinking heavily like I did... wasn't particularly happy with myself that I drank to the point of having a hangover... but that is over now and I got some good intensity out of today and enjoyed myself. Probably programmed too much volume? I was feeling pretty fried by the end of this... might cut this workout down a little bit for next week.
A.
Bench Press
5 sets of 1 rep @ 90% + 5# = (220#)
Rest 3 minutes
3 sets of 2-3 reps @ 80% + 5#= (205#)
Rest as needed
3 sets of 5-7 reps @ 70% + 5# = (170#)
Rest as needed
-Complete, got all the singles easily and hit 3x3 @ 205# and 4x7 at 170# ... did an extra set on accident of the 70%.
B.
Strict Weighted Dips
3 Sets of 8-10 (use 40#+)
Rest 2:00-3:00 minutes
-3 sets of 8 (44# KB) ... this was tough... but got all the reps in.
C.
EMOM 10:
Strict Weighted Pull-ups (53#) x 3 reps
-Complete ... this was also very challenging... but got all the reps, was a big challenge.
D.
3 Super-sets:
Incline DB Bench Press (65-70#+) x 10 reps
Rest 2-3:00 mins
-Complete with 65# x 10, 75# x 9, 75# x 8 ... will try for 75#s across next week... this was hard.
E.
3 Super-Sets of:
Strict Dips x 10 reps
Cable Flyes (20# each arm) x 20 reps
Rest 1-2:00 mins
-Complete ... haven't done cable flyes in a very long time, but it was a nice change. The unweighted dips were also pleasantly surprisingly. Have only been doing them with added weight.
F.
3 Super-sets of:
EZ Bar Skull Crushers (60#)x 15 reps
DB Tricep Kick Backs (2 x 10#+) x 15 reps
Rest :60
-This was solid too.. was really friend by the last interval / light weight short rest is always a fun finisher.
G.
3 Super-Sets:
Tricep Rope Overhead Extensions (32.5#) x 15 reps
Tricep Rope Push-Downs (32.5#) x 15 reps
Rest :90
-Complete ... solid finisher, arms were totally dead by this point
A.
Bench Press
5 sets of 1 rep @ 90% + 5# = (220#)
Rest 3 minutes
3 sets of 2-3 reps @ 80% + 5#= (205#)
Rest as needed
3 sets of 5-7 reps @ 70% + 5# = (170#)
Rest as needed
-Complete, got all the singles easily and hit 3x3 @ 205# and 4x7 at 170# ... did an extra set on accident of the 70%.
B.
Strict Weighted Dips
3 Sets of 8-10 (use 40#+)
Rest 2:00-3:00 minutes
-3 sets of 8 (44# KB) ... this was tough... but got all the reps in.
C.
EMOM 10:
Strict Weighted Pull-ups (53#) x 3 reps
-Complete ... this was also very challenging... but got all the reps, was a big challenge.
D.
3 Super-sets:
Incline DB Bench Press (65-70#+) x 10 reps
Rest 2-3:00
E.
3 Super-Sets of:
Strict Dips x 10 reps
Cable Flyes (20# each arm) x 20 reps
Rest 1-2:00 mins
-Complete ... haven't done cable flyes in a very long time, but it was a nice change. The unweighted dips were also pleasantly surprisingly. Have only been doing them with added weight.
F.
3 Super-sets of:
EZ Bar Skull Crushers (60#)x 15 reps
DB Tricep Kick Backs (2 x 10#+) x 15 reps
Rest :60
-This was solid too.. was really friend by the last interval / light weight short rest is always a fun finisher.
G.
3 Super-Sets:
Tricep Rope Overhead Extensions (32.5#) x 15 reps
Tricep Rope Push-Downs (32.5#) x 15 reps
Rest :90
-Complete ... solid finisher, arms were totally dead by this point
8/21/17
Further complete rest ... wanted to work out today, but ended up having duty ... extra day of rest probably isn't a bad thing. Looking forward to tomorrow.
Saturday, August 19, 2017
8/20/17
Complete Rest / slight hangover ... drank about 10ish beers yesterday ... haven't drank like that in a while.
8/19/17
Got in the gym around 8:30 am ... just put something together on the spot and worked out alone. I enjoyed getting into a class last weekend, but it was also a nice change to just hit some crossfit at my own discretion. Shoulders were fried (probably from Thursday?) but I got through everything.
A.
EMOM 10:
Odd: 10 Cal Row
Even: 7 Air Squats + 7 Push-ups
-Complete ... this was my warm-up... needed to loosen up, I was tight when I woke up this morning.
B.
'Nick' (variant)
10 RFT:
Dumbbell Hang Squat Clean (2 x 45# DB) x 12
Strict HSPU x 6
-28:40 ... this workout is traditionally 6 HSPU 'on the dumbbells' ... but only had circular dumbbell ... not the hex dumbbells that can be used for HSPU ... so I just substituted strict HSPU. Got a lot of intensity out of this ... goal was under 20 minutes, got through 8 rounds in 20:00 and then the last two rounds took me over 8 minutes... was down to singles on the HSPU. Cleans felt solid throughout, kept a consistent 7/5 for each set. Great workout, much needed rest coming up for next week's training.
A.
EMOM 10:
Odd: 10 Cal Row
Even: 7 Air Squats + 7 Push-ups
-Complete ... this was my warm-up... needed to loosen up, I was tight when I woke up this morning.
B.
'Nick' (variant)
10 RFT:
Dumbbell Hang Squat Clean (2 x 45# DB) x 12
Strict HSPU x 6
-28:40 ... this workout is traditionally 6 HSPU 'on the dumbbells' ... but only had circular dumbbell ... not the hex dumbbells that can be used for HSPU ... so I just substituted strict HSPU. Got a lot of intensity out of this ... goal was under 20 minutes, got through 8 rounds in 20:00 and then the last two rounds took me over 8 minutes... was down to singles on the HSPU. Cleans felt solid throughout, kept a consistent 7/5 for each set. Great workout, much needed rest coming up for next week's training.
Wednesday, August 16, 2017
8/18/17
AM Workout (1130)
Navy PRT ... max sit-ups in 2 minutes / max push-ups in 2 minutes / 1.5 mile run
-This was a pretty easy activity ... mandatory bullshit as I'm at a Navy school right now ... hit 101 sit-ups / 50 push-ups / 9:14 run ... pushed it on the sit-ups and run ... went very easy on the push-ups, just hit a set of 50 and called it ... the standards within their "test" in regards to push-ups is retarded ... the push-ups are not chest to deck, nor do you have to lock out your elbows at the top... these standards lead to a lot of really unathletic Navy types sort of just flopping around on the ground for 2 minutes. Anyway, I wanted to run a little faster ... came through the first mile at 6:10 and then ran a 3:04 800 ... was hoping for sub 9:00.
PM Workout (1730)
Despite the fact I had to do that stupid Navy shit over lunch, I got a solid workout in later in the day. Had two guys to workout with this afternoon and we all pushed each other pretty good. I really enjoyed my time in the gym this afternoon, got a lot of quality intensity out of this session.
A.
Dead-lift
5x5
Rest as needed
-295#, 335#, 365#, 405#, 405# ... felt very solid on these ... didn't push the loading too much, was more just feeling out the movement. Overall felt great to pull some heavier weights.
B.
EMOM 15 (5 sets):
Min 1 - Strict Overhand Pull-ups x 10 reps
Min 2 - Bodyweight Row (overhand or underhand, can switch as needed) x Max Reps
Min 3 - Rest
-Score = rows completed = 30, 20, 19, 18, 16 ... have only done this one other time and it was just as brutal today. Wrecked my forearms.
C.
3 sets of:
DB Rows x 20 reps (10 each arm)
Rest 2:00
-80#, 90#, 90# ... felt very good on these.
D.
3 Super-Sets:
Standing EZ Bar Curl (60#) x 10 reps
Standing DB Curl (2 x 25# DB) x 20 reps
Rest :60
-Arms were pretty fried by this point ... short rest interval got me.
E.
3 Sets of:
Double-KB Front Rack Hold (2 x53# KB) x :45
Rest 1-2 minutes
-Complete
F.
For quality:
100 Rope Cable Curls*
*Start at 35# for max reps, then drop 5# for max reps, etc etc until reaching 100 reps
-Complete, always a fun finisher, had a massive pump by the end of all the above work
G.
10 Min ROMWOD
-Complete
Navy PRT ... max sit-ups in 2 minutes / max push-ups in 2 minutes / 1.5 mile run
-This was a pretty easy activity ... mandatory bullshit as I'm at a Navy school right now ... hit 101 sit-ups / 50 push-ups / 9:14 run ... pushed it on the sit-ups and run ... went very easy on the push-ups, just hit a set of 50 and called it ... the standards within their "test" in regards to push-ups is retarded ... the push-ups are not chest to deck, nor do you have to lock out your elbows at the top... these standards lead to a lot of really unathletic Navy types sort of just flopping around on the ground for 2 minutes. Anyway, I wanted to run a little faster ... came through the first mile at 6:10 and then ran a 3:04 800 ... was hoping for sub 9:00.
PM Workout (1730)
Despite the fact I had to do that stupid Navy shit over lunch, I got a solid workout in later in the day. Had two guys to workout with this afternoon and we all pushed each other pretty good. I really enjoyed my time in the gym this afternoon, got a lot of quality intensity out of this session.
A.
Dead-lift
5x5
Rest as needed
-295#, 335#, 365#, 405#, 405# ... felt very solid on these ... didn't push the loading too much, was more just feeling out the movement. Overall felt great to pull some heavier weights.
B.
EMOM 15 (5 sets):
Min 1 - Strict Overhand Pull-ups x 10 reps
Min 2 - Bodyweight Row (overhand or underhand, can switch as needed) x Max Reps
Min 3 - Rest
-Score = rows completed = 30, 20, 19, 18, 16 ... have only done this one other time and it was just as brutal today. Wrecked my forearms.
C.
3 sets of:
DB Rows x 20 reps (10 each arm)
Rest 2:00
-80#, 90#, 90# ... felt very good on these.
D.
3 Super-Sets:
Standing EZ Bar Curl (60#) x 10 reps
Standing DB Curl (2 x 25# DB) x 20 reps
Rest :60
-Arms were pretty fried by this point ... short rest interval got me.
E.
3 Sets of:
Double-KB Front Rack Hold (2 x53# KB) x :45
Rest 1-2 minutes
-Complete
F.
For quality:
100 Rope Cable Curls*
*Start at 35# for max reps, then drop 5# for max reps, etc etc until reaching 100 reps
-Complete, always a fun finisher, had a massive pump by the end of all the above work
G.
10 Min ROMWOD
-Complete
Tuesday, August 15, 2017
8/17/17
Today was a pretty big kick in the ass ... didn't feel particularly great, but got through everything. I was more mentally pissed than anything... trying to get in all the work while being surrounded by morons is a tough situation. Having to wait for lifting platforms and having to modify shit on the fly due to lack of space REALLY pissed me off. We got most of the work in, had to cut out the snatching because there wasn't space/platforms free ... overall still a good workout though... destroyed my shoulders.
A.
3 Sets, not for time:
8-10 Strict HSPU
L-Sit x :25
-Complete ... 8 HSPU per set... haven't done an L-sit in ages ... they still blow.
B.
3 Sets of:
5 Strict Press + 5 Overhead Squats w/ Strict Press Grip
Rest as needed
-95#, 115#, 135#
straight into...
2 Sets of:
5 Strict Press
Rest as needed
-135#, 155# (f) ... only got 3 reps at 155# ... shoulders were smoked by this point... strict press into overhead squat was significantly harder than I thought it would be ... I have gotten significantly worse at strict pressing over the last year... not a great feeling.
C.
3 Sets of:
DB Overhead Squat x 20 reps (10 each arm)
Rest as needed
-40#, 60#, 70# (f) - 18 reps ... 8 on the right, 10 on the left ... lost it forward on the 9th rep on the right side ... these are a lot tougher for me on the right ... still in nanos with no belt or wraps, 70# is by the far the most I've done on these.
D.
Bench Press
4 sets of 5-7 Reps @ 65% + 15# = (170#)
Rest 2 minutes
*Focus on speed and explosiveness
-Complete, 4 sets of 7
E.
Seated DB Press
10 x 10
Rest :90
Across at 35# DBs ... this was much easier than last week, felt solid.
F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Smith Machine Calf Raises (180#) x 15 reps
Rest as needed
-Complete ... haven't directly hit my calves in probably about 7 years ... was different to get these in.
A.
3 Sets, not for time:
8-10 Strict HSPU
L-Sit x :25
-Complete ... 8 HSPU per set... haven't done an L-sit in ages ... they still blow.
B.
3 Sets of:
5 Strict Press + 5 Overhead Squats w/ Strict Press Grip
Rest as needed
-95#, 115#, 135#
straight into...
2 Sets of:
5 Strict Press
Rest as needed
-135#, 155# (f) ... only got 3 reps at 155# ... shoulders were smoked by this point... strict press into overhead squat was significantly harder than I thought it would be ... I have gotten significantly worse at strict pressing over the last year... not a great feeling.
C.
3 Sets of:
DB Overhead Squat x 20 reps (10 each arm)
Rest as needed
-40#, 60#, 70# (f) - 18 reps ... 8 on the right, 10 on the left ... lost it forward on the 9th rep on the right side ... these are a lot tougher for me on the right ... still in nanos with no belt or wraps, 70# is by the far the most I've done on these.
D.
Bench Press
4 sets of 5-7 Reps @ 65% + 15# = (170#)
Rest 2 minutes
*Focus on speed and explosiveness
-Complete, 4 sets of 7
E.
Seated DB Press
10 x 10
Rest :90
Across at 35# DBs ... this was much easier than last week, felt solid.
F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Smith Machine Calf Raises (180#) x 15 reps
Rest as needed
-Complete ... haven't directly hit my calves in probably about 7 years ... was different to get these in.
8/16/17
A.
Active Recovery ... easy 5 mile run
-Went out 2.5 miles as a group in 26:30 ... came back at my own pace for a total running time of 46:00 ... so hit the last 2.5 right around 20 minutes ... pushed the pace more than last week ... still used this as active recovery, overall a good way to start the day and move aerobically.
B.
10 Minutes of Stretching
-Complete
Active Recovery ... easy 5 mile run
-Went out 2.5 miles as a group in 26:30 ... came back at my own pace for a total running time of 46:00 ... so hit the last 2.5 right around 20 minutes ... pushed the pace more than last week ... still used this as active recovery, overall a good way to start the day and move aerobically.
B.
10 Minutes of Stretching
-Complete
Monday, August 14, 2017
8/15/17
Was having a real shit day today... a ton of stressful shit going on in my life right now. At least I got away from everything and was able to lift for a while in the gym. Not in a great place mentally, but still got all the work in. Did parts A and B out of door due to space issues in this shitty little navy gym... but eventually lifting platforms became available for the cleans after we squatted.
A.
Every 2 for 20 (10 sets):
Hang Power Clean + Power Clean + Power Clean (drop between reps)
-205#, 205#, 225#, 225#, 245#, 245#, 255#, 255#, 255#, 255# ... last four sets were tough, good training.
B.
Every 2 for 10 (5 sets):
Back Squat x 3 reps @ ~65% (265#)
straight into...
Every 2 for 10 (5 sets):
Back Squat x 3 reps @ ~70% (285#)
-Ended up going 275# for the first 5 sets and 295# for the last 5 sets ... felt very strong on these ... a ton more there.
C.
3 Sets:
Alternating Barbell Front Rack Step-ups (135#) x 20 to 20" box
Rest as needed
GHD Plank Hold x :60
Rest as needed
-Complete
D.
3 Sets:
Single Leg KB Dead-lifts (53#) (opposite arm to foot) x 20 (10 each leg)
Rest as needed
Plank x :60
Rest as needed
-Complete
E.
10 Min ROMWOD
-Complete
A.
Every 2 for 20 (10 sets):
Hang Power Clean + Power Clean + Power Clean (drop between reps)
-205#, 205#, 225#, 225#, 245#, 245#, 255#, 255#, 255#, 255# ... last four sets were tough, good training.
B.
Every 2 for 10 (5 sets):
Back Squat x 3 reps @ ~65% (265#)
straight into...
Every 2 for 10 (5 sets):
Back Squat x 3 reps @ ~70% (285#)
-Ended up going 275# for the first 5 sets and 295# for the last 5 sets ... felt very strong on these ... a ton more there.
C.
3 Sets:
Alternating Barbell Front Rack Step-ups (135#) x 20 to 20" box
Rest as needed
GHD Plank Hold x :60
Rest as needed
-Complete
D.
3 Sets:
Single Leg KB Dead-lifts (53#) (opposite arm to foot) x 20 (10 each leg)
Rest as needed
Plank x :60
Rest as needed
-Complete
E.
10 Min ROMWOD
-Complete
Saturday, August 12, 2017
8/14/17
Solid workout today. Definitely felt the volume of last week, but got through everything and pushed the loading slightly over last week. Good workout, kind of missed doing conditioning, but looking forward to next week when the accessory stuff changes to switch it up.
A.
Bench Press
5 sets of 1 rep @ 90% (215#)
Rest 3 minutes
3 sets of 2-3 reps @ 80% (195#)
Rest as needed
3 sets of 5-7 reps @ 70% (170#)
Rest as needed
-Complete ... got all the singles and reps for 3x3 and 3x7.
B.
Strict Weighted Dips
3 Sets of 8-10 (use 35#+)
Rest as needed
-Complete, hit 35# for two sets of 10 and then 40# for a set 10
C.
3 Super-sets:
Incline DB Bench Press (60#+)x 10 + Overhand Strict Weighted Pull-ups x 5
Rest 1-2:00 mins
3 Super-sets: DB Flyes (25#+) x 10 + Underhand Strict Weighted Pull-ups x 5
Rest 1-2:00 mins
-Complete w/ 25# across ... pull-ups across at 50#
D.
3 Super-sets of:
EZ Bar Skull Crushers (50#)x 15 reps
DB Tricep Kick Backs (2 x 10#) x 15 reps
Rest :60
-Complete ... went very light on these, got a big pump, will push the loading next time.
E.
3 Sets of 20:
Tricep Rope Push-Downs (35-45#+)
Rest :60
-42.5#, 37.5#, 32.5# ... arms were totally dead by this point. Solid finisher though.
A.
Bench Press
5 sets of 1 rep @ 90% (215#)
Rest 3 minutes
3 sets of 2-3 reps @ 80% (195#)
Rest as needed
3 sets of 5-7 reps @ 70% (170#)
Rest as needed
-Complete ... got all the singles and reps for 3x3 and 3x7.
B.
Strict Weighted Dips
3 Sets of 8-10 (use 35#+)
Rest as needed
-Complete, hit 35# for two sets of 10 and then 40# for a set 10
C.
3 Super-sets:
Incline DB Bench Press (60#+)x 10 + Overhand Strict Weighted Pull-ups x 5
Rest 1-2:00
3 Super-sets: DB Flyes (25#+) x 10 + Underhand Strict Weighted Pull-ups x 5
Rest 1-2:00 mins
-Complete w/ 25# across ... pull-ups across at 50#
D.
3 Super-sets of:
EZ Bar Skull Crushers (50#)x 15 reps
DB Tricep Kick Backs (2 x 10#) x 15 reps
Rest :60
-Complete ... went very light on these, got a big pump, will push the loading next time.
E.
3 Sets of 20:
Tricep Rope Push-Downs (35-45#+)
Rest :60
-42.5#, 37.5#, 32.5# ... arms were totally dead by this point. Solid finisher though.
8/12/17
Lower volume day today overall ... just dropped into a local crossfit gym here in New England. Hit the workout off the board and stretched, was a much easier day overall than how I've been training. Overall I feel pretty sore from this week of training, but I still felt solid on this crossfit today.
A.
'Daniel'
For time:
50 Pull-ups
400m Run
21 Thrusters (95/65#)
800m Run
21 Thrusters (95/65#)
400m Run
50 Pull-ups
-13:28 ... went 30/20 on the first set and 25/15/10 on the last set. Thrusters were unbroken and the runs were fairly consistent ... I was extremely surprised by how good this felt, I felt very fit.
B.
10 Minutes of Stretching
-Complete
A.
'Daniel'
For time:
50 Pull-ups
400m Run
21 Thrusters (95/65#)
800m Run
21 Thrusters (95/65#)
400m Run
50 Pull-ups
-13:28 ... went 30/20 on the first set and 25/15/10 on the last set. Thrusters were unbroken and the runs were fairly consistent ... I was extremely surprised by how good this felt, I felt very fit.
B.
10 Minutes of Stretching
-Complete
Thursday, August 10, 2017
8/11/17
This afternoon was a super solid workout... really enjoyed hitting these lifts and finishing off with a huge bicep pump. Very different training for me, but it is very refreshing and enjoyable. No chalk in the gym I'm at... it is a typical traditional gym... made the best of it though, made dead-lifting and the C2B pull-ups a lot more grip intensive.
A.
Clean-Grip Deadlift
5x5
Rest as needed
-315#, 315#, 335#, 335#, 355# ... no chalk/belt/double-overhand is ROUGH. I don't usually utilize this grip and it was very difficult for me, but this was a good change.
B.
Every 5 minutes for 20 minutes (4 sets):
Row 500m
20 C2B Pull-ups
-Complete ... fastest slowest were around 2:30 and 3:30 ... wasn't too concerned with my times ... had to break these up a lot ... not used to the lack of chalk and shitty 'globo gym' pull-up bars. Still got the work in and tried to go as hard as possible.
C.
3 Sets of:
Lat Pull-Downs (110#) x 10 reps
Rest :60
Double-KB Front Rack Hold (2 x44# KB) x :60
Rest :60
-Complete ... good accessory.
D.
3 sets of:
DB Rows x 20 reps (10 each arm)
Rest 2:00
-Complete at 75# across
E.
3 Super-Sets:
Standing EZ Bar Curl (60#) x 10 reps
Standing DB Curl (2 x 20# DB) x 20 reps
Rest :60
-Complete ... light weights here but got a great pump out of this.
F.
For quality:
100 Cable Curls*
*Start at 42.5# for max reps, then drop 5# for max reps, etc etc until reaching 100 reps
-Got about 20 at 42.5# ... went downhill quickly from there ... last 20 reps were with 7.5# ... huge pump on these, fun/silly pump finisher.
A.
Clean-Grip Deadlift
5x5
Rest as needed
-315#, 315#, 335#, 335#, 355# ... no chalk/belt/double-overhand is ROUGH. I don't usually utilize this grip and it was very difficult for me, but this was a good change.
B.
Every 5 minutes for 20 minutes (4 sets):
Row 500m
20 C2B Pull-ups
-Complete ... fastest slowest were around 2:30 and 3:30 ... wasn't too concerned with my times ... had to break these up a lot ... not used to the lack of chalk and shitty 'globo gym' pull-up bars. Still got the work in and tried to go as hard as possible.
C.
3 Sets of:
Lat Pull-Downs (110#) x 10 reps
Rest :60
Double-KB Front Rack Hold (2 x44# KB) x :60
Rest :60
-Complete ... good accessory.
D.
3 sets of:
DB Rows x 20 reps (10 each arm)
Rest 2:00
-Complete at 75# across
E.
3 Super-Sets:
Standing EZ Bar Curl (60#) x 10 reps
Standing DB Curl (2 x 20# DB) x 20 reps
Rest :60
-Complete ... light weights here but got a great pump out of this.
F.
For quality:
100 Cable Curls*
*Start at 42.5# for max reps, then drop 5# for max reps, etc etc until reaching 100 reps
-Got about 20 at 42.5# ... went downhill quickly from there ... last 20 reps were with 7.5# ... huge pump on these, fun/silly pump finisher.
Wednesday, August 9, 2017
8/10/17
Had a solid afternoon workout today ... today was a shoulder focused workout ... have never done 10x10 on a shoulder movement like this... it was ROUGH ... really nice to get this in, very different, but very solid and fun.
A.
3 sets, not for time:
12 Toes-to-Bar
8 Strict HSPU
50 Double-Unders
-Complete ... nice warm-up.
B.
5 Sets of:
1 Snatch + 3 Overhead Squats (1 second pause in the bottom of the squat on each rep)
Rest as needed
-Complete across at 185#
C.
3 Sets of:
DB Overhead Squat x 20 reps (10 each arm)
Rest as needed
-Used 40#, 50#, 60# DB ... felt okay on this, looking forward to incorporating these every week.
D.
Bench Press
4 sets of 5-7 Reps @ 65% + 10# = (165#)
Rest 2 minutes
*Focus on speed and explosiveness
-Complete across at 4x7
E.
Seated DB Press
10 x 10
Rest :90
-Used 40# x 1 set, 35# x 5 sets and then 30# x 4 sets ... on the last few sets I was only getting 8-9 reps ... next week I will try to get all 10 sets with 35# ... rough ... this was the meat and potatoes of today's training... that rest interval goes by quick. GVT is no joke.
F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
-Complete
A.
3 sets, not for time:
12 Toes-to-Bar
8 Strict HSPU
50 Double-Unders
-Complete ... nice warm-up.
B.
5 Sets of:
1 Snatch + 3 Overhead Squats (1 second pause in the bottom of the squat on each rep)
Rest as needed
-Complete across at 185#
C.
3 Sets of:
DB Overhead Squat x 20 reps (10 each arm)
Rest as needed
-Used 40#, 50#, 60# DB ... felt okay on this, looking forward to incorporating these every week.
D.
Bench Press
4 sets of 5-7 Reps @ 65% + 10# = (165#)
Rest 2 minutes
*Focus on speed and explosiveness
-Complete across at 4x7
E.
Seated DB Press
10 x 10
Rest :90
-Used 40# x 1 set, 35# x 5 sets and then 30# x 4 sets ... on the last few sets I was only getting 8-9 reps ... next week I will try to get all 10 sets with 35# ... rough ... this was the meat and potatoes of today's training... that rest interval goes by quick. GVT is no joke.
F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
-Complete
8/9/17
A.
Active Recovery.
2.5 Miles out at a 10 minute pace as a group ... 3.5 miles back at my own pace ... total running time of 52:00 ... kept the pace aerobic and restorative ... can't say I like 'group PT' as they call it... but it was good to get some restorative activity in this morning.
B.
ROMWOD
-Complete
Active Recovery.
2.5 Miles out at a 10 minute pace as a group ... 3.5 miles back at my own pace ... total running time of 52:00 ... kept the pace aerobic and restorative ... can't say I like 'group PT' as they call it... but it was good to get some restorative activity in this morning.
B.
ROMWOD
-Complete
Monday, August 7, 2017
8/8/17
This afternoon was a pretty solid session ... it wasn't too taxing or heavy, but I got a good sweat out of this. Lower intensity day, but overall a worthwhile time, even if it didn't leave me wrecked.
A.
Every 2 for 20 (10 sets):
Hang Power Clean + Power Clean (drop between reps)
-205#, 205#, 225#, 225#, 245#, 245#, 255#, 255#, 260#, 265# ... felt very solid on these ... didn't push the loading too much.
B.
Every 2 for 10 (5 sets):
Box Squat x 3 reps @ 60% (245#) to 20"
straight into...
Every 2 for 10 (5 sets):
Box Squat x 3 reps @ 65% (265#) to 20"
C.
3 Sets:
Alternating Barbell Front Rack Step-ups x 20 to 20" box
Rest as needed
GHD Plank Hold x :60
Rest as needed
-Complete at 95#, 115#, 135#
D.
3 Sets:
Single Leg KB Dead-lifts (opposite arm to foot) x 20 (10 each leg)
Rest as needed
Plank x :60
Rest as needed
-Complete at 53# across
E.
ROMWOD
-Complete
A.
Every 2 for 20 (10 sets):
Hang Power Clean + Power Clean (drop between reps)
-205#, 205#, 225#, 225#, 245#, 245#, 255#, 255#, 260#, 265# ... felt very solid on these ... didn't push the loading too much.
B.
Every 2 for 10 (5 sets):
Box Squat x 3 reps @ 60% (245#) to 20"
straight into...
Every 2 for 10 (5 sets):
Box Squat x 3 reps @ 65% (265#) to 20"
-Complete ... wasn't too taxing, very light weight, focused on speed.
C.
3 Sets:
Alternating Barbell Front Rack Step-ups x 20 to 20" box
Rest as needed
GHD Plank Hold x :60
Rest as needed
-Complete at 95#, 115#, 135#
D.
3 Sets:
Single Leg KB Dead-lifts (opposite arm to foot) x 20 (10 each leg)
Rest as needed
Plank x :60
Rest as needed
-Complete at 53# across
E.
ROMWOD
-Complete
8/7/17
Day one of writing my own strength programming ... looking to put some size and strength on over the coming 10 weeks. Overall day one went really well. Not too shabby of a gym in Newport RI.
A.
Bench Press
Take 15-20 Minutes to Establish 1 RM
-Singles were 205#, 225#, 240# ... I was surprised how good benching felt given that I haven't really benched at all over the last year.
B.
Bench Press
3 Sets of 2-3 Reps @ 80% of heaviest above single = 195#
3 Sets of 5-7 Reps @ 70% of heaviest above single ... 165#
-Hit all of these for 3x3 and 3x7
C.
Strict Weighted Dips
3 sets of 8, AHAP
Rest as needed
-Used 35# across ... barely got all these reps ... need to include these more often.
D.
3 Super-sets:
Incline DB Bench Press x 10 + Overhand Strict Pull-ups x 10
Rest 1-2:00 mins
-Used 50#, 60#, 65# DBs
3 Super-sets: DB Flyes x 10 + Underhand Strict Pull-ups x 10
Rest 1-2:00 mins
-Used 25#s across ... had to break up the pull-ups on these... was tough toward the end.
E.
3 Sets of 20:
Tricep Rope Push-Downs
Rest :60
-Used 35-45# across on these... just went to failure
F.
1 Max Set of Sling-Shot Push-ups
-45 .... arms were totally dead
A.
Bench Press
Take 15-20 Minutes to Establish 1 RM
B.
Bench Press
3 Sets of 2-3 Reps @ 80% of heaviest above single = 195#
3 Sets of 5-7 Reps @ 70% of heaviest above single
C.
Strict Weighted Dips
3 sets of 8, AHAP
Rest as needed
D.
3 Super-sets:
Incline DB Bench Press x 10 + Overhand Strict Pull-ups x 10
Rest 1-2:00
3 Super-sets: DB Flyes x 10 + Underhand Strict Pull-ups x 10
Rest 1-2:00 mins
-Used 25#s across ... had to break up the pull-ups on these... was tough toward the end.
E.
3 Sets of 20:
Tricep Rope Push-Downs
Rest :60
-Used 35-45# across on these... just went to failure
F.
1 Max Set of Sling-Shot Push-ups
-45 .... arms were totally dead
Saturday, August 5, 2017
8/5/17
Didn't feel particularly great today... was surprised how gassed my legs felt from the lunges yesterday... but got the work in today. I don't think this workout is easy for anyone... overall a big/tough effort.
A.
'31 Heroes'
AMRAP 31, with a partner*
8 Thrusters (155/105#)
6 Rope Climbs (20')
11 Box Jumps (30/24")
*Partner 1 works while partner 2 carries a 45/25# plate for 400m, partner's alternate work
-7 Rounds + 8 Thrusters ... did this workout with some guy I'd never met before ... he was using another barbell with 115#, but I did the workout otherwise Rx. I hit all the sets of thrusters unbroken, which was my goal for the day. Haven't been doing rope climbs at all the last few months, so they didn't feel great, but got through them.
B.
3 Super-Sets:
Supinated Barbell Rows (135#) x 15 reps
DB Skull Crushers (2 x 20# DB) x 15 reps
BB Curls (75#) x 10 reps
Rest 1:30
-Complete ... solid finisher / big pump. Fun stuff.
C.
10 Minutes of stretching
-Complete
A.
'31 Heroes'
AMRAP 31, with a partner*
8 Thrusters (155/105#)
6 Rope Climbs (20')
11 Box Jumps (30/24")
*Partner 1 works while partner 2 carries a 45/25# plate for 400m, partner's alternate work
-7 Rounds + 8 Thrusters ... did this workout with some guy I'd never met before ... he was using another barbell with 115#, but I did the workout otherwise Rx. I hit all the sets of thrusters unbroken, which was my goal for the day. Haven't been doing rope climbs at all the last few months, so they didn't feel great, but got through them.
B.
3 Super-Sets:
Supinated Barbell Rows (135#) x 15 reps
DB Skull Crushers (2 x 20# DB) x 15 reps
BB Curls (75#) x 10 reps
Rest 1:30
-Complete ... solid finisher / big pump. Fun stuff.
C.
10 Minutes of stretching
-Complete
Friday, August 4, 2017
8/4/17
Had a pretty solid workout this morning ... was a pretty low volume day overall, but I got some good intensity out of it.
A.
Bench Press
4 sets of 6 reps @ 185#
Rest 2-3 minutes between sets
straight into...
Sling Shot Bench Press
4 sets of 6 reps @ 205#
Rest 2-3 minutes between sets
-Complete ... haven't benched in a while, but felt very solid on all of these sets.
B.
Every 7 for 21 (3 sets):
20/15 Calorie Row
15 Strict HSPU
20 Alternating KB Farmer's Carry Lunges (2 x 53#)
15/10 Calorie Assault Bike
-5:05
-5:50
-6:07 ... rough on the HSPU... they were a bit of a shit-show after the bench pressing, but was good work on my weaknesses.
Thursday, August 3, 2017
8/3/17
AM Workout (0530)
Today was a pretty lame workout... at least I was able to do everything in the class ... what I thought was a minor tweak of my back last week has become a lasting injury... I'm in near constant pain again... same place/symptoms as my back pain has always been. I had a solid 3 months there after TBS where I was able to train with 100% intensity and focus and I was really making progress and making healthy choices in my life. I feel like all of that has been taken away from me with this injury... Having to scale/cherry pick/alter workouts is extremely annoying and frustrating. It is good that I am leaving town for 10 weeks and I can design my own workouts and give my back the rest it needs to be pain free.
A.
EMOM 15 Minutes:
3 Muscle-ups
-Complete ... very easy, maybe should have done more reps for less minutes? I just put this together on the spot because the class was working on MU for 15 minutes.
B.
3 RFT:
18 Box Jumps (24/20")
15 DB Snatch, alternating (50/35#)
12 Burpees
9 Toes-to-Bar
-7:37 ... went through this at about 80% effort ... didn't want to hurt myself any more ... after finishing this workout and getting in some movement, this is the best my back has felt.
C.
ROMWOD and extra couch/frog stretching
-Complete
PM Workout (1215)
A.
8 sets of:
500m Row
Rest 1:20
-Complete ... intervals were 1:36 / 1:48 for fastest/slowest ... was trying to keep everything below 1:39 ... but fell off hard after the 4th interval ... always good to get some rowing in, I enjoyed getting this in.
B.
3 Super-Sets:
Strict Pull-ups x 10 reps
Side Plank x 90 seconds (:45 right, :45 left)
Rest 90 seconds
-Complete
Today was a pretty lame workout... at least I was able to do everything in the class ... what I thought was a minor tweak of my back last week has become a lasting injury... I'm in near constant pain again... same place/symptoms as my back pain has always been. I had a solid 3 months there after TBS where I was able to train with 100% intensity and focus and I was really making progress and making healthy choices in my life. I feel like all of that has been taken away from me with this injury... Having to scale/cherry pick/alter workouts is extremely annoying and frustrating. It is good that I am leaving town for 10 weeks and I can design my own workouts and give my back the rest it needs to be pain free.
A.
EMOM 15 Minutes:
3 Muscle-ups
-Complete ... very easy, maybe should have done more reps for less minutes? I just put this together on the spot because the class was working on MU for 15 minutes.
B.
3 RFT:
18 Box Jumps (24/20")
15 DB Snatch, alternating (50/35#)
12 Burpees
9 Toes-to-Bar
-7:37 ... went through this at about 80% effort ... didn't want to hurt myself any more ... after finishing this workout and getting in some movement, this is the best my back has felt.
C.
ROMWOD and extra couch/frog stretching
-Complete
PM Workout (1215)
A.
8 sets of:
500m Row
Rest 1:20
-Complete ... intervals were 1:36 / 1:48 for fastest/slowest ... was trying to keep everything below 1:39 ... but fell off hard after the 4th interval ... always good to get some rowing in, I enjoyed getting this in.
B.
3 Super-Sets:
Strict Pull-ups x 10 reps
Side Plank x 90 seconds (:45 right, :45 left)
Rest 90 seconds
-Complete
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