7/01/20

Today was a decent session ... nothing maximal, but got lots of good movement in. Had a good time.

A.

Back Squat*

10-10-10-10-10 

*Work up to a moderate set of 10, not maximal

-135#, 195#, 245#, 270#, 285# ... did these all with no belt, no sleeves, no lifting shoes ... felt pretty good throughout this.

B.
KB Goblet Single-Leg Step-Down
3 x 16 reps (8 per leg) with 3 second eccentric

-One set unweighted, then went 18# KB, 35# KB

C.

12 Rounds, with a partner, alternating complete rounds:
12/9 Cal Air Bike
10 Strict HSPU
6 Deadlifts (275/185#)

-22:26 ... went unbroken for 4 rounds, then the last two sets of HSPU went 9/1 ... this was a good sweat.

D.
3 Sets of:
10 Barbell Curls (85#)
:30 Ring Dip Support Hold

-Complete ... put this together on the spot to get a quick arm pump. Good finisher.

6/30/20

Today was an okay workout... extreme life stress is affecting every aspect of my life, including my sleep and workouts. I didn't have much focus or intensity today, but got everything in.

A.
Bench Press
1 x 10 @ 125#
1 x 5 @ 180#
1 x 3 @ 205#
1 x 2 @ 235#
1 x 1 @ 260#
1 x 1 @ 260#+ (270#)

-Complete ... got all the reps through 260# easily ... needed a spot through the middle of 270# ... overall felt really good on this, surprised I missed 270# ... just didn't have it today.

B.
Strict Weighted Pull-ups
5-5-5-5-5

-35# x 3 sets, 45# x 2 sets ... kept these on the much lighter end ... 45# is my 10 RM, but got in quality reps here.

C.
6 RFT:
12 Alternating DB Snatch (50/35#)
6 Lateral Burpee over DB
12 Alternating DB Hang Clean and Jerk
6 Lateral Burpee over DB

-13:43 ... unbroken DB movements ... sweaty/crossfitty conditioning

D.
ROMWOD

-Complete

6/29/20

Complete Rest

6/28/20

Active Recovery Day.

33 Minute easy aerobic run ... was very hot ... about 85 degrees and 65% humidity ... this slowed us down quite a bit, but it was still good to move and get a sweat.

6/27/20

AM Workout (0930)

Extreme life stress is still getting to me, it was hard to find much focus or intensity. Tried to make the best of it. Got everything in. Really looking forward to the day in a few short weeks when I can transition out of the untenable position I've been put in at work.

Warmup
3 Sets
:30 Quadruped Planche
12 Prone Y on Floor

-Complete

A.
Superset

A.
Farmer's Press; 20x1; 8-10/arm; rest 45 seconds x 4 sets

Decline Narrow Grip Bench Press; 2020; 10-12 reps; rest 45 seconds x 4 sets

Alternating DB Curls; 30x1; 8-10/arm; rest 45 seconds x 4 sets

-50#s for the presses, 10,8,8,8
-155# for the bench, 12,10,8,8
-35#s fo the curls, 10, 10, 8,8

B.
3 Sets @ tough effort:
15/12 Cal Assault Bike
8 DB Burpees (50/35#s)
12/10 Cal Assault Bike
8 Burpees
9/8 Cal Assault Bike
Rest 2-3 minutes between sets

-Complete, each set took between 3 and 4 minutes ... surprisingly difficult

C.
3 Sets, not for time:
8 Elevator Supine Toes-to-Bar
8 Elevator DB Curls
8 Elevator Strict Bar Dips

-Complete

PM Workout (1800)

Got in all these reps easily ... last training session prior to the 1 RM test, so I didn't add in any accessory today. Got this done in a few short minutes.

A.
Bench Press
1 x 10 @ 125#
1 x 5 @ 180#
3 x 5 @ 205#

-Complete

6/26/20

This morning was overall, a great workout. I didn't want to workout when I woke up today... have had 10/10 work stress, probably the worst I have ever had going on yesterday... it really disrupted my sleep last night and I generally felt like shit today. Once I got rolling on this workout I felt decent though. Part C was good to focus in on and enabled me to not focus on stress, if only for 24 minutes. It was nice. I enjoyed this workout and despite its' difficulty, I am glad I got it in.

Warmup

3 Sets

:30 Banded Glute Bridge March 

Rest :30

:30 Banded Psoas March

Rest :30 

:15 Cossack Squat Isometric Hold Bottom - R

:15 Cossack Squat Isometric Hold Bottom - L

Rest as needed

-Complete 

A.

Superset

Frog Stance Deadlift; 31x1; 10-12 reps; rest 45 seconds x 4 sets 

KB Rack Deficit Squat; 2110; 8-10 leg; rest 45 seconds x 4 sets

-225# for 4 x 12

-35# KB for 4 x 20 

B.

Super Set

Barbell Good Morning; 3021; 8-10 reps; rest 45 seconds x 4 sets 

Goblet Cossack Squat; 30x0; 16-20 reps; rest 45 seconds x 4 sets

-135# for 4 x 10

-35# KB for 3 x 16 

C.

EMOM 24 (6 sets) of:

Min 1 - 12/10 Cal Assault Bike

Min 2 - 4-6 DB Burpee Box Step Ups (20/16" with 2 x 50/35# DB)

Min 3 - 4 DB Deadlifts + 4 DB Hang Power Cleans + 4 DB Thrusters (50/35#) 

Min 4 - 10 Burpees  

-Complete ... got 5 DB Burpee Box Step Ups per round ... felt consistent and fit on this conditioning, was very enjoyable. 

6/25/20

This morning was a solid upper body workout, had a good time in the gym, I enjoyed the conditioning piece, was nice variation.

Warmup

3 Sets

5 Bottoms Up KB Press

:20 Bottom Up KB Rack Hold

5 Bottoms Up KB Press 

:20 Ring Row Hold

-Complete 

A.

Super-Set

Incline Close Grip Bench Press; 31x0; 10-12 reps; rest 45 seconds x 4 sets 

Single Arm DB Tripod Row; 20x2; 8-10/arm; rest 45 seconds x 4 sets

-115# for 12,12,10,8
-75# for 10,10,10,8 

B.

Super-Set

Single Arm DB Bench Press; 31x0; 8-10/arm; rest 45 seconds x 4 sets 

Lean Away Strict Pull-up; 40x0; 8-10 reps; rest 45 seconds x 4 sets

-50# for 4 x 10
-4 x 7 ... still completely suck at these 

C.

4 Sets, for quality: 

:20 KB Adduction Bias Side Plank - R 

8 Parallette Plank DB Row - R 

8 Archer Ring Push Up - R

8 Parallette Plank DB Row - L

8 Archer Ring Push-up - L

:20 KB Adduction Bias Side Plank - L 

-Complete ... overall enjoyable/lower intensity work, really fun to get in. 

6/24/20

Complete Rest

6/23/20

AM Workout (0700)

Warmup

3 Sets

10 Alternating DB Single Leg RDL

6 Cross Body DB Muscle Snatch/arm

4 Knelling Jumps 

:15 Ski Acceleration (increase pace every :5)

-Complete

A.

Super Set

Segmented Snatch Grip Deadlift; 3131, 6-8 reps; rest 45 seconds x 4 sets (use straps)

Barbell Z Press; 3021; 8-10 reps; rest 45 seconds x 4 sets

-195# for 8,6,6,6
-65# for 4 x 10

B.

Split Stance DB RDL; 3110; 6-8/leg; rest 45 seconds x 4 sets 

Seated Alternating DB Arnold Press; 2111; 8-10/arm; rest 45 seconds x 4 sets

-2 x 75# DB for 4 x 12
-2 x 35# DB for 10,10, 16, 16 

C.

AMRAP 3 @ high effort:

10/8 Cal Bike

5 DB Bench Press (75/50#s)

Rest 2 minutes

Not for Time (quality position focused)

15 Wall-Walks 

Rest 2 minutes

AMRAP 3 @ high effort:

10/8 Cal Ski

5 Strict Toes-to-Bar 

-Complete, results =

-3 Rounds
-Wall-Walks took about 4-5 minutes, don't remember the exact time
-2 Rounds + 10 Cal Ski 

PM Workout (1500)

Got in my bench numbers then made up some pumpy accessory stuff on the spot. Was a fun 45 minute session. Good stuff. Looking forward to hitting the rest of the week's workouts.

A.
Bench Press
1 x 10 @ 125#
1 x 5 @ 180#
1 x 3 @ 205#
3 x 3 @ 235#

-Complete

B.
3 Super-Sets of:
20 Single-Arm Bench Press (10 each arm) with 75# DB
10 Strict Pull-ups
Rest :60

-Complete

C.
3 Super-Sets of:
15 Bent-over DB Reverse Flyes (2 x 15# DB)
:25 Top-of-Ring Row Hold
Rest :60

-Complete

D.
3 Super-Sets of:
10 Fat-Grip DB Curls (2 x 35# DB)
:25 Ring Support Hold
Rest :60

-Complete

6/22/20

Day 1 of Week 8

Warmup
3 Sets
:30 Wall Sit With Band Abductions
6 KB Rack Curtsy Step Down/side
10 Alternating KB Gorilla Rows 10x2

-Complete

A.
Super Set

Front Rack Drop Lunge; 30x0; 16-20 reps, alternating legs; rest 45 seconds x 4 sets

Supinated Strict Pull Up: 2011; 8-10 reps; rest 45 seconds x 4 sets

-105# for 4 x 16 on the lunges
-10,10,8,8 on the pull-ups ... felt rough today

B.
Super Set

KB Goblet Squat; 2111; 8-10 reps; rest 45 seconds x 4 sets

Incline Bench Prone Row; 30x1; 8-12 reps; rest 45 seconds x 4 sets

-72# for 4 x 10 on the squats
-2 x 50# DB for 4 x 10 on the rows

C.
10 Sets, with a 20/14# vest:
2 Burpee Box Jumps (24/20")
4 Strict Pull-ups
6 Jump Squats
100m Ski
Rest :30 after sets 2, 4, 6, and 8

-Complete ... this took right around 13 minutes, was a good sweat, nice variation from the condition we have been doing.

6/21/20

Active Recovery Day ... 32:50 easy aerobic run around Annapolis ... ran over the Naval Academy Bridge and back to town, was about 75 and sunny ... great run on a Sunday morning.

6/20/20

AM Workout (0930) 

This morning was a bit of an ass kicker... had a busy morning working on stuff despite the fact it is Saturday and have had extreme life stress... got in all the work, but it wasn't fun today.

Warm-up

3 Sets

12 Side Plank Rotations/side

12 Bent Over Alternating DB Row (hold 1 second at top of each rep)

12 Pike HS Shoulder Taps

*Move slow and deliberately

-Complete 

A.

Tall Kneeling Filly Press; 2111; 8-10/arm; rest 45 seconds x 4 sets

Close Grip Parallette Tricep Push Up; 3011; 8-10 reps; rest 45 seconds x 4 sets

Incline Bench DB Bicep Curl; 40x1; 8-10 reps; rest 45 seconds x 4 sets

-Filly Press = 50# DB and 53# KB for 10,8,8,8
-Push-ups went 4 x 8
-Curls with 35#s went 10,8,7,7 ... was going to failure here

B.

3 Sets:

15/12 Cal Ski

10 Knees-to-Elbows

12/10 Cal Ski

10 Knees-to-Elbows 

9/8 Cal Ski

Rest 2-3 minutes between sets

-Complete ... didn't time the intervals, but got good intensity out of this 

C.

3 Sets:

15 Parallette Trice Push-ups

Rest 30 seconds

10 DB Shoulder Lateral Raise 

20 Steps DB Iron Cross Walk 

10 DB Shoulder Lateral Raise

Rest 30 seconds

15 DB Hammer Curls; 20x0 

Rest as needed

-Complete ... used 10# DBs for the side raises and walks ... 35# DBs for the curls ... I was completely shot after all the above work. 

PM Workout (1700)

Didn't want to do this second workout... but took a nap after the first workout and ate a bit of extra food... got this second session in. I was surprised how good I felt on the bench pressing. Overall happy to get this in. Looking forward to wrapping up this last week of this program and switching up my training / de-loading a bit. 

A.

Bench Press

1 x 10 @ 125#

1 x 5 @ 180#

1 x 3 @ 205#

1 x 2 @ 235#

4 x 1 @ 250#

-Complete ... got all these reps with no fails ... felt solid on the four singles at 250#

B.

Board Bench Press
3 x 8-12 reps
Face-Pulls
3 x 15 reps

-Board press went 215# for 3 sets of 7 ... pushed the loading a bit and couldn't get into the 8-12 rep range
-3 x 15 for the face-pulls with 1 red band

C.
DB Trice Extensions
3 x 15
Barbell Curls
3 x 10

-Complete, 2 x 15# DB for extensions, 75# barbell for curls 

6/19/20

AM Workout (0600)

Today was a solid workout... wasn't super motivated to workout today, but got everything in... supersets were tough as usual with the :45 rest interval... looking forward to training tomorrow.

Warmup

3 Sets

20 Banded Hip Thrusters w/ alternating Single Leg Eccentric; 31x0 

Rest 30 seconds

30 seconds Good Morning Hold

Rest 30 seconds

15 seconds KB Star Plank - R

15 seconds KB Star Plank - L

-Complete

A.

Super Set

Snatch Grip RDL; 3110; 8-10 reps; rest 45 seconds x 4 sets

Suitcase Long Step Walking Lunge; 30x0; 14-16 steps; rest 45 seconds x 4 sets

-155# for 4 x 10
-53# for 4 x 16 

B.

Barbell Hip Thrust; 20x2; 8-10 reps; rest 45 seconds x 4 sets

Goblet 1-1/4 squat; 2110; 8-10 reps; rest 45 seconds x 4 sets

-185# for 4 x 10
-53# for 4 x 10 

C.

EMOM 12 (4 sets):

Min 1 - 12 Dual Russian KB Swings (53/35#)

Min 2 - 8-10 Alternating KB Single Rack Reverse Lunge to Step up (20/16" and 35/26#)

Min 3 - 20-30 seconds Dual KB Hollow Flutter Kicks (53/35#)

-Complete ... fun/short conditioning

PM Workout (1700)

Got in some unplanned aerobic work this afternoon... had the time and energy and made up some conditioning on the spot. Felt good throughout.

A.
On a 26:00 running clock:

Every 2 for 12 (6 sets) of:
250m Ski

rest 2 minutes then at 14:00 begin...

EMOM 12:
6 KBS (72/53#) + 6 Burpees

-Complete ... kept the skis below a 1:49 500m/row and was about :30 for each interval of swings and burpees ... was a decent sweat, not too taxing. 

6/18/20

Today was a solid workout, very tough on the upper body... I was smoked after this session.

Warmup

3 Sets

Dual Bottom Up KB Rack March x :30 

Single Arm Scap Push-up x 8/arm 

Single Arm Pull-up Bar Hang x 10 seconds/arm 

Dual KB Shrug x 12 reps (pause 1 second at top of rep)

-Complete

A.

Super-Set 

Wide Grip Bench Press; 31x0; 10-12 reps; rest 45 seconds x 4 sets

Pendlay Row; 30x1; 10-12 reps; rest 45 seconds x 4 sets

-Bench = 145# for 12, 10, 10, 8
-Rows = 135# for 12, 10, 10, 10 

B.

Strict Bar Dips; 2020; 10-12 reps; rest 45 seconds x 4 sets 

Body Row; 30x0; 12-14 reps; rest 45 seconds x 4 sets

-Dips went 10, 10, 10, 8
-Rows went 12, 12, 10, 10 

C.

12 Minutes at a continuous pace:

6 Dual KB Cleans (53/35#)

:20 Dual KB Rack March

6 Alternating Single Arm Bias Pull-ups (3 per arm)

6 Dual KB Push Press 

:20 Dual KB Rack March

6 Strict Ring Dips

-Don't remember the reps or rounds, but just stuck to a consistent pace ... very pumpy conditioning ... lots of KB marching (:40 each round) was tough

D.
ROMWOD

-Complete

6/17/20

Complete Rest

6/16/20

AM Workout (0700)

Warmup

3 Sets

5 Single Arm Suitcase KB Deadlifts R

5 Single Arm KB Cleans R

5 Single Arm KB Push-Press R

20 Single Arm KB Overhead March Steps R

5 Single Arm Suitcase KB Deadlifts L

5 Single Arm KB Cleans L

5 Single Arm KB Push-Press L

20 Single Arm KB Overhead March Steps L

-Complete, across with a 35# KB 

A.

Superset

Segmented Clean Deadlift; 3131 (with straps); 6-8 reps; rest 45 seconds x 4 sets

Half Kneeling Barbell Press; 20x2; 4-5 reps/knee; rest 45 seconds x 4 sets

-235# for 4 x 8 on the deadlifts
-125# for 8,7,7,7 on the presses... rough. 

B.

Deficit Landline Single Leg RDL; 3010; 8-10/leg; rest 45 seconds x 4 sets

Single Arm DB Push-Press; 30x1; 8-10/arm; rest 45 seconds x 4 sets*

*explosive tempo on the way up - slow controlled lowering to the shoulder in 3 seconds before initiating the next repetition

-95# for 4 x 8 on the single leg RDL
-50# across for 4 x 20 reps (10 each arm) on the DB Push-Press 

C.

For time, at 85% effort:

4-6-8-10-12-14-16

L-Sit lift Overs (35# KB)*

*6/5 Cal Ski between sets 

rest 2 minutes

2-4-6-8-10-12-14

Knees-to-Elbows*

*6/5 Cal Bike between sets

-Complete ... I think these took me between 6 and 7 minutes for each one... simple conditioning, but felt tough mostly because of how wrecked I was from parts A and B. 

PM Workout (1830)

A.
Bench Press
1 x 10 @ 120#
1 x 5 @ 175#
3 x 5 @ 205#

-Complete ... cut out of the accessory stuff due to time constraints, but just hit my bench numbers for the day ... took about 10 minutes 

6/15/20

Day 1 of Week 7 ... this morning kicked my ass ... still a bit sore from the 24 minute EMOM last week ... legs were beat up going into this, got through everything, but it was an extreme ass kicker. The 45 second rest interval goes by very quickly.

Warm-up

3 Sets
12 Tall Kneeling Band Pull Aparts (1 second hold with arms wide)
6 Lateral Box Step Downs per leg (3 second lowering)
:30 Reverse Quadruped Crawl

-Complete

A.
Super Set

Back Rack Split Squat; 2110; 8-10/leg; rest 45 seconds x 4 sets

Pronated Strict Pull-up; 2011; 8-10 reps x 4 sets

-115# for 4 x 8 for the squats
-Pull-ups went 10/10/8/8

B.
Super Set

Cyclist Front Squat; 31x0; 8-10 reps; rest 45 seconds x 4 sets

Chainsaw Row; 20x2; 8-10/arm; rest 45 seconds x 4 sets

-115# for 4 x 8 on the squats
-50# DB for 4 x 10 on the rows

C.
3 Sets:
AMRAP 3
Assault Bike 20/17 Cals, in time remaining, AMRAP:
2 KB Split Clean R - 53/35#
2 KB Single Arm Rack Lunge - R
2 KB Single Arm Thruster - R
2 KB Split Clean - L
2 KB Single Arm Rack Lunge - L
2 KB Single Arm Thruster - L
Rest 3 minutes between sets

-Complete, don't remember the rounds, just went for intensity and didn't put the KB down each round ... I was so trashed from A and B I literally didn't want to do this, but once I got moving through it, it wasn't that bad.

D.
ROMWOD

-Complete

6/14/20

Active Rest Day. Easy 32 minute run ... got out the door at about 0930, it was 65, sunny with a slight breeze. Near perfect running conditions, had a great time running through downtown Annapolis.

6/13/20

AM Workout (0900)

Felt better than yesterday, but still didn't feel great. Got everything in. Excited to rest tomorrow.

Warmup

3 Sets
20 Alternating Quadruped Limb Lifts
12 Prone Y on Bench
:30 Banded Plank

-Complete

A.
Super Set

Farmer's Press: 20x1; 8-10/arm; rest 60 seconds x 4 sets

Decline Narrow Grip Bench Press: 2020; 10-12 reps; rest 60 seconds x 4 sets

Alternating DB Curls: 30x1; 8-10/arm; rest 60 seconds x 4 sets

-Farmer's press = 4 x 10 reps with 2 x 50#
-Decline NG Bench = 4 x 12,10,10,8 with 155#
-Curls went 4 x 20 reps with 2 x 35#

B.
3 Sets @ tough effort:
9/7 Cal Bike
7 Renegade Rows (50/35#s)
9/7 Cal Bike
7 Single-Arm DB Hang Power Clean and Jerk (50/35#) - R
7 Single-Arm DB Hang Power Clean and Jerk (50/35#) - L
9/7 Cal Bike
Rest 2-3 minutes between sets

-Complete, this was tough ... didn't time the intervals, just the rest, overall got a lot of intensity out of this

C.
3 Sets, not for time:
6-8 Strict Toes-to-Bar
8-10 Ring Bicep Curls; 3030
8-10 Parallette Tricep Push-ups; 3030
Rest as needed

-I was pretty beat up by the time we got here ... did the lower end of the reps on all the exercises, but got them done.

PM Workout (1500)

Felt strong benching, got all the reps in rather quickly and then got a pump from the accessory stuff. Fun time in the gym, didn't take more than 40 minutes.

A.
Bench Press
1 x 10 @ 120#
1 x 5 @ 175#
1 x 3 @ 205#
3 x 3 @ 230#

-Complete

B.
DB Bench Press
3 x 12 reps
Face Pulls
3 x 15 reps

-2 x 75# for the bench, 1 red band for the face-pulls

C.
3 Sets:
Tate Press
3 x 12 reps
Barbell Curls
3 x 12 reps

-2 x 25# DB for the presses, 75# barbell for the curls

D.
Barbell Skull Crushers
3 x 12
Close Grip Bench Press
3 x 12

-Across at 75#

6/12/20

Today was a really rough workout... I have been completely stressed out/burnt out at work and have been tired and working around the clock all week. I just didn't feel well going into this workout and it didn't help that this was one of the toughest workouts of this program, definitely the most difficult we have done so far.

Warmup

3 Sets

12 Inch Worms 

10 Plate Loaded Lateral Box Step Down (per leg)

-Complete, used a 15# bumper plate 

A.

Super Set 

Frog Stance Deadlift: 31x1; 10-12 reps; rest 60 seconds x 4 sets 

KB Rack Deficit Split Squat: 2110; 8-10/leg; rest 60 seconds x 4 sets

-225# across for the deadlifts for 4 x12
-35# KB in front rack with 2 x 25# bumpers for the deficit for 4 x 20 reps 

B.

Super Set 

Barbell Goodmorning; 3021; 8-10 reps; rest 60 seconds x 4 sets

Goblet Cossack Squats; 30x0; 16-20 reps, alternating legs; rest 60 seconds x 4 sets

-125# for 4 x 10 on the good mornings
-35# KB for 4 x 16 on the squats 

C.

EMOM 24 (6 sets) of: 

Min 1 - 12/10 Cal Ski 

Min 2 - 6-8 Devil's Press (50/35#s) 

Min 3 - 12 DB Thrusters (50/35#s)

Min 4 - 10-12 Box Jump Step Down (24/20")

-On the back end of this I had to cut the Devil's press to 5 per minute (for the last two sets) and cut the thrusters to 7 per minute for the last two sets ... went 12 box jumps on the first set and then hit 10 for the remaining ... this was a brutal conditioning piece and was not fun to go into feeling like shit. Got through it and still got a ton of intensity, even though I had to scale back to the movements a bit towards the end. 

D.

ROMWOD

-Complete

6/11/20

Today was an okay workout... got a big pump, but overall didn't really enjoy it as I was super pressed for time.

Warmup
3 Rounds:
5 Bottom up Single Arm KB Press - R
20 Steps Bottom Up KB March - R
5 Bottom up Single Arm KB Press - L
20 Steps Bottom Up KB March - L
8 Single Arm Ring Row (per arm)

-Complete

A.
Super Set

Incline Close Grip Bench Press; 31x0; 10-12 reps; rest 60 seconds x 4 sets

Single Arm DB Tripod Row; 20x2; 8-10/arm; rest 60 seconds x 4 sets

-Complete, 115# for 12,10,10,10 on the bench
-72# for 4 x 10 on the rows

B.
Super Set

Single Arm DB Bench Press; 31x0; 8-10/arm; rest 60 seconds x 4 sets

Lean Away Strict Pull-up; 40x0; 8-10 reps; rest 60 seconds x 4 sets

-50# DB for 4 x 10 on the bench
-Pull-ups went 4 x 7 reps ... rough movement/tempo

C.
4 Sets, for quality:
:20 Adduction Bias Side Plank - R
:20 Adduction Bias Side Plank - L
8 Archer Ring Row - R
8 Arch Ring Row - L
16 Push-ups (slow and controlled)
Rest as needed between sets

-Complete

6/10/20

Complete Rest

6/9/20

AM Workout (0630)

3 Sets

20 Lateral Banded Walk Over (low plate)

12 Alternating Goblet Curtsy Squats 20x0 

8 Plank DB Row/arm

-Complete 

A.

Super Set

Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8 reps; rest 60 seconds x 4 sets (use straps)

Barbell Z Press: 3021 8-10 reps; rest 60 seconds x 4 sets

-195# for 4 x 6
-65# for 4 x 10,10,8,8 

B.

Split Stance DB RDL: 3110; 6-8/leg; rest 60 seconds x 4 sets 

Seated Alternating DB Arnold Press: 2111; 8-10/arm; rest 60 seconds x 4 sets

-2 x 50# DB for 4 x 16
-2 x 35# DB for 4 x 10 

C.

AMRAP 3 at High Effort:

10/8 Cal Bike

10 Close Grip Bench Press (135/95#)

Rest 2 minutes

Not for time (quality position focused)

20 Alternating Turkish Get-ups (53/35#)

Rest 2 minutes 

AMRAP 3 at High Effort:

10/8 Ski Cals

10 Knees-to-Elbows

-2 Rounds + 19 reps (9 bench press)
-Didn't time the get-ups, but they were tougher than I thought they would be
-2 Rounds + 10 reps (10 ski cals) 

PM Workout (1800)

A.

Bench Press

1 x 10 @ 120#

1 x 5 @ 175#

1 x 3 @ 205#

1 x 2 @ 230#

4 x 1 @ 245#

-Complete, got all these reps easily

B.
Board Bench Press
3 x 10 reps

-Complete, 3 x 10 with 195# ... got all these reps easily

C.
Seated DB Lateral Side Raise
3 x 12-15 reps
'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
3 Sets

-Complete, 3 x 15# reps for the DB raises 

6/8/20

This morning was a solid workout, wasn't too taxing overall, but was a good sweat. Enjoyed the simple but effective conditioning.

Warmup
10 Steps Death March
8 Dual DB Push-Press 20x0
:15 Bike Acceleration (increase pace every 5 seconds)
Rest as needed

-Complete

A.
Superset

Front Rack Drop Lunge: 30x0; 16-20 reps; alternating legs; rest 60 seconds x 4 sets

Supinated Strict Pull-up: 2011; 8-10 reps; rest 60 seconds x 4 sets

-105# for the lunges for 3 x 16
-4 x 10 for the pull-ups (3 sets unbroken, last set 8/2)

B.
KB Goblet Squat; 2111; 8-10 reps; rest 60 seconds x 4 sets

Incline Bench Prone Row: 30x1; 8-12 reps; rest 60 seconds x 4 sets

-72# KB for 4 x 10
-2 x 50# DB for 4 x 10

C.
10 Sets, with a 20/15# vest*:
2 Burpee Strict Pull-up
4 Air Squats
6 Jumping Lunges
5 Cal Ski

*Rest :30 after set 2,4,6, and 8

-Complete, this took between 10 and 11 minutes, didn't get an exact time, but got a lot of good intensity out of this