5/30/18

AM Workout (0530) 

35 Minute run around Stuttgart. Ran around the main plaza, schlossplatz, in the early morning as the sun was rising, it was pretty awesome.  Great way to start the day and blow off some steam during trial.

PM Workout (2000) 

Today was a solid shoulder workout, simple but effective, in and out of the gym in an hour. Great stuff, the way Crossfit should be! Got into an evening class at the gym I've been hitting up here, had a great time.

A.
Build up to a single of Power Clean + Push-Jerk 80% (240#) of 1 RM Push-Jerk (300#), then...

Every 2 for 14 (7 sets) of:
Power Clean and Push-Jerk x 3 reps @ 80% (240#)

-Built up to 245# quickly and hit these sets, got a solid sweat out of this. Felt extremely strong on the cleans and push-jerks.

B.
Every 3 for 15 (5 sets):
400m Run
Push-Press (135/95#) x 15 reps (unbroken)

-Rounds were 2:09 to 2:55 ... tried to be consistent, but gassed very hard on the last set during the run.

C.
3 Sets:
DB Side Lateral Raise x 10 reps (2 x 6 KG)
Rest as needed
Banded Face Pulls x 10 reps (purple band)
Rest as needed

-Complete

5/29/18

Complete Rest / first day of trial... wanted to get some activity in, but due to trial I pretty much worked from 0530 when I woke up until 10 pm ... body was pretty wrecked from yesterday anyway.

5/28/18

Went into the same gym from the other day, had a great time with the same people. Hit up 'Murph' with the class... but made it extra challenging (strict pull-ups, heavier vest). Have hit this workout so many times I had to switch it up.

A.
'Murph'
For time, with a 15 KG (33#) Vest*
1 Mile Run
100 Pull-ups (strict)
200 Push-ups
300 Squats
1 Mile Run

*Partition reps as needed

-55:10 ... did 20 rounds of 'Cindy' (5/10/15)... strict pull-ups/33# vest wrecked me. First mile was just under 8 minutes, second mile was 12 minutes ... really tapped out by that point. Overall a huge challenge and fun variation to the typical 'Murph.'

B.
10 Min ROMWOD

-Complete

5/27/18

Active Recovery.

I was slightly hungover today... indulged in some great German beers yesterday, got out the door in the early afternoon and explored the city by running about 40 minutes around the central park/city. I had a great time, very easy effort, stopping often to take pictures.

5/26/18

Slept about 4 hours on the plane... landed at 0830 in Stuttgart... tried to beat the jet lag by hitting up a class and staying awake throughout the day. Didn't totally work, but still got a good workout and met some great people.

A.

AMRAP 25, Teams of 3:

Partner 1 = 200m Run

Parter 2 = Max Reps 'Cindy'

Parter 3 = Rest

-Don't remember out total rounds, was around 35? It was fun to run and get a sweat on after a long flight. 

Rest about 10 minutes then... 

B.

AMRAP 8:00

5 Russian KBS (20 KG)

5 Goblet Squats (20 KG)

10 Alternating Reveres Lunges (20 KG)

-Don't remember the rounds... the goal was to not put the KB down, but I failed on that big time... had to put it down after 4 minutes... overall a solid finisher though. Fun/different stuff. 

5/25/18

Complete Rest / travel to Germany

5/25/18

Today was kind of a crappy workout... overall I should be happy with how it went, but I really wanted 500#... it was right there, will do this soon, just need to be a legit platform, not a deficit.

A.
Deadlift
*Set 1 – 8 reps @ 55% (275#) of 1-RM
*Set 2 – 6 reps @ 65% (325#)
*Set 3 – 4 reps @ 75% (375#)
*Set 4 – 2 rep @ 85% (425#)
*Set 5 – 1 rep @ 95% (475#)
*Set 6-8 – 1 rep @ 101%+ (500#)
Rest as needed between sets.

-475# went up well, failed 3 attempts at 500# ... almost had it, but the deficit I was on was fucking killing me.

B.
Every 2 minutes for 16 minutes (8 sets):
Strict Shoulder Press x 1 rep up to a 1 RM

-145#, 160#, 170#, 180#, 190#, 195# (f) - missed the last rep which would have been an all time PR tie from 2014 when I was my biggest/strongest. 190# is the most I've done in ages though, happy with that.

C.
Strict Weighted Pull-up
1-1-1-1-1
Rest as needed

Rest 2 minutes and then 1 max set unweighted

-72#, 107#, 127# = PR by 7 lbs
-26 strict = PR 1 by 1 rep ... pretty much the best pull-ups have ever felt.

D.
5 Sets:
Close Grip Bench Press (135#) x 10 Reps
BB Curl (85#) x 10 Reps
Rest :90

into...

5 Sets:
Close Grip Bench Press (115#) x 10 Reps
BB Curl (65#) x 10 Reps
Rest :90

-Had to cut the weight back on this halfway through, it was too difficult, but maintained a lot of good time under tension on the second part and got a massive pump in my arms. Fun finisher. 

5/24/18

Complete Rest

5/23/18

Today was pretty much a complete waste of time. I am still very sore in my legs and generally fatigued from travel/work/lack of sleep/life stress. I have been forcing workouts over the last week and I did too much too soon between my last training sessions (Friday/Saturday) and a max out today. Needless to say I didn't get near a PR and I missed a weight I can typically handle.

A.
Every two minutes, for 16 minutes (8 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95

Rest as needed and then go for 1 RM attempts

-Complete ... this went up to 305# for the last single ... rested a few minutes and attempted 98% (315#) and failed... this is less than the 317# I hit in the Open while fatigued after 18.2... Completely frustrating day, but I am not recovered and felt like complete shit. Shouldn't have even been in the gym, but I wanted to do this and wanted to push myself, but it just wasn't there.

5/22/18

Complete Rest ... considered getting in the gym today... but body is still feeling a bit beat up, called it as a rest day and got a little bit of extra sleep.

5/21/18

Had a solid workout this morning... overall a really fun time in the gym.

A.
Max Sling Shot Bench Press
1 RM, then 80% x 3 x 5 and 70% x 2 x 10

-Singles = 245#, 265#, 275#
-3x5 at 225#
-2x10 at 195#

B.
Strict Weighted Dips
2-2-2-2-2

Rest 2 minutes

-55#, 65#, 80#, 90#, 100#

C.
Flat DB Bench Press
5-5-5-5
Rest as needed

-Complete @ 2 x 70#, 2 x 75#, 2 x 75#, 2 x 80# (fail - only 4 reps on last set)

D.
3 Super-Sets:
Single-Arm Incline DB Bench Press (50#) x 20 reps (10 each arm)
Incline DB Flyes (2 x 20#) x 10 reps
Rest as needed

-Complete

E.
10 x 10
Incline EZ Bar Skull Crushers (60#)
Tricep Extensions (2 x 20# DB)
Rest :90

-Complete ... huge tricep pump on this, fun stuff.

5/20/18

Complete Rest ... body is extremely sore in posterior chain / legs / shoulders.

5/19/18

Bit of a tough workout today mentally... was tough to have to get in the dead-lifts right after cleaning/squatting yesterday... was very far from ideal... thought I could get all the reps, but failed epically at the final set... this was the most pissed I've been in the gym in a very long time, hoping by the time I finish out the program next week I feel better despite missing the reps at 95% today.

A.
EMOM 10:
3 Ring Muscle-ups

-Complete ... haven't been training this the last 6 weeks, but these felt great, got all the reps easily.

B.
Deadlift
*Set 1 – 10 reps @ 55% (275#) of 1-RM
*Set 2 – 10 reps @ 65% (325#)
*Set 3 – 8 reps @ 75% (375#)
*Set 4 – 6 reps @ 80% (405#)
*Set 5 – 6 reps @ 85% (425#)
*Set 6 – 4 reps @ 95% (475#) - fail - missed all reps
Rest 2-3 minutes between sets.

-Complete other than the 6th set.

C.
Strict Weighted Pull-up
2-2-2-2-2
Rest as needed

1 max set of unweighted pull-ups

-72#, 72#, 84#, 96#, 106#
-Max Set = 25 reps (PR) ... this came out of no where? I've never gotten beyond 23 strict before. Stoked about that. 

D.
3 Sets:
20 GHD Sit-ups
Rest :60

-Complete

E.
10 Super-Sets:
Ring Row x 10
Seated DB Hammer Curls (2 x 40#) x 10
Rest :90

-Complete ... massive pump on this... pushed the loading up 5# each dumbbell from last week. Great stuff, fun way to finish out the day. 

5/18/18

AM Workout (0700)

~35 minute active recovery run through New Orleans ... was a beautiful and humid morning, had a great time.

PM Workout (1730) 

Had a pretty crappy workout today... really had to push through as I was extremely tired from travel / work. Hit all my numbers though, but it was a struggle. Stoked to be home for a week.

A.
E2MOM for 20 (10 sets)
Cleans x 2
Loads by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95

Numbers were 195#, 205#, 225#, 240#, 255#, 275#, 275#, 290#, 290#, 305# 

B.
Strict Press
6 Sets of:
Strict Shoulder Press x 3 reps @ 88-92% (160-170#)
Rest as needed

-Complete at 88% (160#) ... wanted to push the loading, but these were a struggle.

C.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (225#)
*Set 2 – 5 reps @ 65% (265#)
*Set 3 – 3 reps @ 75% (300#)
*Set 4 – 2 reps @ 85% (345#)
*Set 5 – 2 reps @ 90% (370#)

4 Sets:
Back Squat x 4 reps @ 85% (345#)
Rest as needed

-Complete

D.
3 Sets:
Clean Pulls x 1.1 (385%)

Rest as needed
1 Left Arm Farmer Carry / 1 Right Arm Overhead Carry Box Step Ups x 8 reps (2 x 35# KB w/ 24" box)

Rest as needed
1 Right Arm Farmer Carry / 1 Left Arm Overhead Carry Box Step Ups x 8 reps (2 x 35# KB w/ 24" box)
Rest as needed

-Complete ... solid accessory work, left me exhausted. 

5/17/18

Complete Rest / hangover ... wanted to train today... but ended up drinking a bit more than I wanted to after the trial, but it was fun to blow off some steam with the other lawyers on the case.

5/16/18

Complete Rest ... wanted to train today, but couldn't ... in trial all day.

5/15/18

Complete Rest

Wanted to get in a training workout today... but worked from 5:30 am until 11:00 pm... perhaps once this trial is over I can get back to hitting the gym hard.

5/14/18

Active Recovery.

Down in New Orleans for a court-martial... dropped into a local gym and hit up the class workout. It was very aerobic and stress-free... had a great time running in some great weather/humidity down here in NOLA.

A.
2 RFT:
1 Mile Run
100 Sit-ups

-20:43 ... splits on the miles were 6:35 and 8:00... each time the sit-ups took me about 3:00 to complete for a total time of 20:43.

B.
ROMWOD

-Complete

5/13/18

Was slightly hungover this morning... didn't have a great workout... this was exacerbated by traveling/hangover/being in a small gym without all the equipment I was hoping to have... probably the worst workout since starting this strength cycle... but we got in what we could and I tried to get as much intensity/pump out of this as I could.

A.
Incline Smith Machine Bench Press
1 RM, then 80% x 3 x 5 and 70% x 2 x 10

-235#, sets of 5 with 185# and sets of 10 with 165#

B.
EMOM 9 (3 sets) of:
Min 1 - 10 Strict Dips
Min 2 - Max Push-ups on Smith Machine
Min 3 - Rest

-Complete ... don't remember the exact reps, probably around 70-90, got a huge pump out of this though.

C.
3 Sets:
1 Arm DB Bench Press (close as body as possible) x 20 reps (10 each arm) w/ 50#
Rest as needed
Wide-Grip Strict Pull-ups x 8 reps
Rest as needed

-Complete

D.
3 Super-Sets:
Alternating DB Skull Crushers x 20 reps (10 each arm) w/ 30#
Tricep Kick Backs x 15 reps w/ 2 x 20# DB
Rest as needed

-Complete

E.
3 Super-Sets:
Rope Face Pulls x 20 reps w/ 40#
Rope Push-Downs x 12 reps w/ 40#
Rest :60

-Complete

5/12/18

Currently traveling for Mother's Day ... dropped into a local gym and did the class workout off the board. It was very aerobic and fun.

A.
Teams of 4, AMRAP 30*:
Station 1 = 200m Run
Station 2 = Burpee Box Jumps (24/20")
Station 3 = D-Ball Hold (100#)
Station 4 = Rest

*Transition stations when partner on the 200m run finishes his/her station, score is total BBJ

-375 BBJ ... did this entirely outside the gym, lots of sun, very nice.

B.
ROMWOD

-Complete ... felt great after yesterday's dead-lifting ... hamstrings were pretty tight.

5/11/18

This morning was an awesome workout... was great to get in the gym during the AM and hit it hard.

A.
Deadlift
*Set 1 – 10 reps @ 55% (275#) of 1-RM
*Set 2 – 10 reps @ 65% (325#)
*Set 3 – 8 reps @ 75% (375#)
*Set 4 – 6 reps @ 80% (400#)
*Set 5 – 6 reps @ 85% (425#)
*Set 6 – 4 reps @ 90% +5# (455#)
Rest 2-3 minutes between sets.

-Complete ... felt strong here other than the last set where I was farting in a traumatic fashion. I felt strong, it was only difficult in the sense I was laughing hysterically. Died laughing on the floor after this set.

B.
Strict Weighted Pull-up
3-3-3-2-2-2
Rest as needed

Rest 2 minutes, 1 max set strict unweighted

-72# x 3, 72# x 3, 82# x 3, 98# x 2, 103# x 2, 103# x 2
-Max set = 22 reps

C.
For time:

2 Rounds of:
2 Mile Assault Bike
50m 1 Arm Farmer's Carry right (72#)
50m 1 Arm Farmer's Carry left (72#)
30 GHD Sit-ups

straight into...

1 Rounds of:
800m Run
50m 1 Arm Farmer's Carry right (72#)
50m 1 Arm Farmer's Carry left (72#)
30 GHD Sit-ups

-23:43 ... cardio felt okay... have been focusing solely on strength, but lungs are still there.

D.

10 Super-Sets:
Ring Row x 10
Seated DB Hammer Curls (2 x 35#) x 10
Rest :90

-Complete ... huge pump. Hammer curls were a nice variation. 

5/10/18

Had an okay workout today... the worst in a while. Have had a crazy work schedule and just got in what I could at the gym on base... cut lots of accessory out...  not ideal, but at least I hit the important stuff.

A.
6 Sets:
Strict Press x 4 reps @85 (155#)
Rest as needed

-Complete ... no space whatsoever at the gym... had to power clean this from the floor as all the racks were taken.

B.
10x10
Unsupported Strict DB Press (crossfit grip)
Rest :90

-Complete at 2 x 45# ... missed less reps than last week... a few sets of 8 and 9... but overall went better than last week... brutal on the shoulders/triceps.

C.
3 Sets:
Cable Side Lateral Raise (10#) x 20 Reps (10 each arm)
Rest :60
Cable Push-Downs (65#) x 15 reps
Rest :60

-Complete

5/9/18

Complete Rest

5/8/18

Had a good workout today... if I had the choice I would have rested today and pushed this workout back... but due to work bull shit (unexpected trip to Texas that I wasn't scheduled to take until last night) I had to get this in today... back was tight/blown up the entire time... biceps were very sore... not ideal for the cleans, but got through everything and tried to get in as much intensity as possible.

A.

Five sets of:

Power Clean x 1.1
(rest 10 seconds between heavy singles)

Rest as needed

-220#, 264#, 274#, 284#, 274# ... 284# for the double felt solid, but I knew I didn't have much more there, so dropped it back to 274# for the final set.

B.

Every two minutes, for 10 minutes (5 sets):
Back Squat

*Set 1 – 5 reps @ 55% (225#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (305#)
*Set 4 – 2 reps @ 85% (345#)
*Set 5 – 2 reps @ 90% (375#)

3 Sets:
Back Squat x 5 reps @ 85% (345#) 

Rest as needed

-Complete ... got all these reps, felt strong throughout. Sets of 5 were a very nice change after the last few weeks of volume squats. 

C.
Three sets of:

Clean Pulls x 1.1 @ 115%
 (380#) (rest 10 seconds between singles)

Rest as needed

Single-Leg Barbell Good Morning (85#) x 16 reps (8 each leg) 

Rest as needed

-Complete 

D.

ROMWOD

-Complete ... felt amazing after the above work. Glad to get this in... need to be stretching more with all this heavy lifting. 

5/7/18

A.
Decline Bench Press - 1 RM, then 80% of that 3x5 and 70% 2x10

-255#, 3 x 5 @ 205#, 2 x 10 @ 180# ... felt pretty good on this, wish I were better at heavier benching, but the sets of 5 and 10 felt very good.

B.
Weighted Dips
3-3-3-3-3
Rest as needed

-40#, 55#, 65#, 70#, 75# (fail - only got 2 reps) ... didn't feel great on these, not a huge fan of the dip station at the gym we were at.

C.
Death by Strict Pull-ups

-8 + 6 reps (failed 7th rep into the set of 9) ... didn't feel great here either... no chalk/using a shitty rubber bar, couldn't generate much power here.

D.
3 Sets of:
Single-Arm DB Bench Press x 16 reps (8 each arm)
Rest 1-2 minutes

-55, 65, 70# ... felt solid on these, always fun to get in.

E.
10 Super-Sets of:
Push-ups x 10 reps
EZ Bar Skull Crushers (50#) x 10 reps
Rest :90

-Complete ... basically went to complete failure here on the push-ups... arms were totally blown up by the end of this. Tough/different training here, but this was fun.

F.
3 Sets:
Half-Kneeling Landmine Press x 20 reps (10 each arm)
Weighted Hollow Hold (25#) x :30
Rest 1-2 minutes

-Complete

5/6/18

Was slightly hungover today... had a few margaritas/beers/tequilas yesterday... got into the gym in the early afternoon and sweated everything out. Definitely not ideal, but fuck it, got all the work in. I was definitely nervous about doing the last two sets of dead-lifts, but they felt great, got all the reps easily.

A.
Deadlift
*Set 1 – 10 reps @ 50% (250#) of 1-RM
*Set 2 – 10 reps @ 60% (300#)
*Set 3 – 8 reps @ 75%  (375#)
*Set 4 – 6 reps @ 85% (425#)
*Set 5 – 4 reps @ 90% (450#)
Rest 2-3 minutes between sets.

-Complete, felt very strong. Really fun.

B.
Strict Weighted Pull-up
5-5-5
3-3-3
Rest as needed

-53# x 5, 53# x 5, 73# x 5, 83# x 3, 87# x 3, 87# x 3.

C.
3 Sets:
Single Arm Preacher Curl (35#) x 20 reps (10 each arm)
Rest as needed
Single Leg Cross-Body KB Dead-lift (72#) x 20 reps (10 each arm)

Rest as needed
GHD Sit-ups x 20 reps
Rest as needed

-Complete

D. 

10 Super-Sets:

KB Supported Rows (2 x 53#) x 10 reps

Standing Barbell Curl (75#) x 10 reps

Rest :90

-Complete ... added 10# to the curls over last week, kept the rows the same, huge pump, great finisher. 

5/5/18

Complete Rest / lots of food and beer

5/4/18

Very solid shoulder workout today. Pretty much went to complete failure on the second part ... made the accessory work a bitch, but tried to keep the intensity throughout. Overall a fun day in the gym.

A.

Iron Scap

-Complete

B.
Strict Press
6 Sets of:
5 Reps @ 80% (145#)
Rest as needed

-Complete ... got all these reps, but was a fight, good/simple training.

C.

10 x 10
Unsupported Seated DB Strict Press (crossfit grip, thumbs toward face)

Rest :90

-Complete ... 8 sets with 45#s ... got 8,8,7 on sets 6-8... finished off the last two sets with 40#s ... this was a huge struggle towards the end. 

D.

3 Sets:
Strict Side Lateral Raise (2 x 10# DB) x 12 reps 

Rest as needed

Turkish Press-up x 20 reps (10 each arm) w/ 26# KB 

Rest as needed

-Complete

E.

3 Sets:
Single-Arm Overhead Carry x 100m (50m each arm) w/ 53# KB 

Rest as needed

Face Pulls x 20 reps w/ 1 Red Band

Rest as needed

-Complete

F.

3 Sets:

Rower Pike-up x 8 reps
Rest as needed

L-Sit x :15 seconds

Rest as needed

-Complete

5/3/18

Aerobic Recovery Day ... body is sore as shit... all over. The last two days have kicked my ass.

A.
Iron Scap

-Complete

B.
32 Minute Clock:

EMOM 14:
Odd: 18/15 Cal Row
Even: 50 Double-Unders

Rest 4:00

EMOM 14:
Odd: 15/12 Assault Bike Cals
Even: 200m Run

-Complete ... got all these reps, definitely built up a good sweat throughout this. Was surprised how good I felt given I haven't been getting in much conditioning lately ... got all the bike cals, but was a bit of a fight during that second part... was spilling over in the other minutes by 5-10 seconds during those later rounds.

C.
Every 2 for 6 (3 sets):
'Durante Core'
10 Hollow-Rocks
10 V-ups
10 Tuck-ups
:10 Hollow Hold

-Complete

D.
ROMWOD

-Complete

5/2/18

Today was a tough workout... lots of heavy work, but overall I felt good despite so much traveling/sitting/working over the last few days. Trying to bring a lot of intensity to these heavy workouts, overall happy with how today went, despite the fact I had to cut out a lot of the accessory work due to time constraints.

A.

Five sets of:


Hang Clean + Front Squat + Clean


Rest as needed

-220#, 252#, 273#, 291#, 306# ... felt good on all these, last clean at 306# was a struggle, but got it.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (225#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (305#)
*Set 4 – 2 reps @ 85% (345#)
*Set 5 – 2 reps @ 90% (375#)

3 Sets:
Back Squat x 10 reps @ 80% (325#) 

Rest as needed

-Complete... with 3 missed reps... last set of 10, I racked the barbell with 7 reps complete ... started blacking out/getting tunnel vision and just called it there. From a muscular standpoint I probably could have gotten these reps, but I think I fucked up my breathing and didn't want to risk anything at this point. Huge effort overall, tough day in the squat rack. 

C.

Three sets of:


Clean Deadlift + Clean Pull
 @ 100% + 15 kg (363#) 

Rest as needed

Seated Barbell Good Morning x 6 reps @ 4011 (135# w/ 20" box) 

Rest as needed

-Complete

D.

2 Sets of:

Front Rack KB Box Step-ups x 20 reps, alternating (2 x 35# w/ 20" box) 

Rest as needed 

GHD Plank x :80 

Rest as needed

-Complete