9/1/20

 This morning was a solid session. Overall felt good throughout this workout ... 1500s at the end sucked. 

Warmup

Lateral Band Walk 25'/side

Glute Bridge x 15reps (pause 1sec at top)

Wall Sit 30sec

x 2-3 sets

-Complete

 

A) Wide Stance Hip Thrust: 10X1; 15-20reps/reps; rest 60sec between sets x 3

-Complete ... not loaded, just went bodyweight

 

B) Front Squat: 30X0; 3,2,1, 3,2,1; rest 2mins

• Wave Load: Add weight for first sets of 3, 2, and 1

Then make the second sets of 3, 2, and 1 heavier than the first

-225# x 3, 260# x 2, 285# x 1, 260# x 3, 285# x 2, 315# x 1 ... felt strong, probably more there, but the tempo was tough to figure out a loading with ... used a belt only for the second wave. 

 

C1) Single Leg Landmine Romanian Deadlift : 20X0; 10-12 reps; rest 60sec x 3

C2) Barbell Good Morning: 20X0; 10-12 reps; rest 60sec x 3

-Deadlifts with 70#, 3 x10 ... good mornings went 75#, 95#, 115# for 3 x 10

 

D1) Kettlebell Rack RNT Reverse Lunge: 10X0; 10-12/leg; rest 30sec x 3

D2) Extended Plank: 45-60sec; rest 30sec x 3

D3) Single Arm Ring Row Hold: 30sec/arm; rest 90sec x 3

-Lunges 1 red band and 2 x 53# KB for 3 x 10 ... planks went for :45 (rough) and the ring rows were :30 each arm (super rough) 

 

E)

Bike 1500m @ 85% Aerobic Pace; rest 2mins x 5 Sets

-Complete ... held around a 65 RPM which came out to 2:20 - 2:30 each interval ... last couple were big efforts to maintain that 65 RPM. 

8/31/20

 AM Workout (0600) 

Overall a decent session in the morning ... had to cut the metcon short as it was taking too long and I had to leave the house... ended up adding in the rounds in after my afternoon lifting session... not ideal, but got it in. 

 

Warmup: Prehab Upper 1

Yoga Push Up x 10

Prone Snow Angels x 10

Scapular Pull Ups x 10

x 2-3 Sets

-Complete

 

A1) Half Kneeling Bottom Up KB Press: 2011; 8-10/arm; rest 30sec x 3

A2) Ring Plank: 45-60sec; rest 30sec x 3

A3) Parallette Plank Support Dumbbell Row: 10X2; 6-9/arm; rest 90sec x 3

-26# for 3 x 8 on the presses ... :60 on the planks ... 50# for 3 x 8 on the rows 

 

B) Supinated Strict Pull Up: 1.1.1.1.1.1 (6 total reps); rest 5sec/rest 30sec x 4

• We are increasing reps again this week

• Scale back to Negatives - 3-5 second lowering

C) HSPU Negatives: 6-8sec lowering; 3,3,3,3; rest 90sec

• As you get stronger here you can add more deficit

-53# across on the pull-ups ... 8 seconds on the negatives for HSPU 

 

D1) Single Arm Dumbbell Bench Press : 20X1; 8-10/arm; rest 30sec x 3

D2) Dual Kettlebell Rack Carry: 40m; rest 60sec x 3

-75# for 3 x 8 on bench ... 2 x 72# KB for the carries 

E)

Row 15 cals

40sec sec ring FLR

AB 15 cals

20 sec L sit on Parallettes

10 Burpees 

x 4 Rounds Continuous

-Complete ... 19:58 ... supposed to be 8 rounds, but only got 4 in due to time constraints 

 

PM Workout (1400)

Had a good PM session... felt strong on the lifting and got a solid pump... aerobic conditioning went well... felt consistent there ... within 10 seconds of my time this morning. 

 

A.

Bench Press

5 x 3 @ 82.5% (225#) 

-Complete

 

B.

3 Super-Sets:

DB Incline x 10

Face-Pulls x 30 

-Complete, 2 x 75# DB and 1 red band 

C.

3 Super-Sets:

DB Tricep Rock-n-Rolls x 10

Rope Push-Downs x 10 

-Complete, 2 x 35# for the DBs ... 55# for the push-downs 

 

D.

Row 15 cals

40sec sec ring FLR

AB 15 cals

20 sec L sit on Parallettes

10 Burpees 

x 4 Rounds Continuous

-20:06 

8/30/20

 Complete Rest 

8/29/20

Overall had a solid session this AM... lots of cardio. Felt good throughout this, enjoyable way to start my Saturday.  

Seated Band Hip Abductions x 20reps

Box Step Down x 8/leg

Quadruped HIP CARs x 4/leg (10sec/rep)

x 2-3sets

-Complete

 

A1) Kang Squat: 6-8reps; rest as needed x 3 - prefatigue reps

• Still keep the loads light, but you can increase a little from last week

A2) Banded Glute Bridges: 10X1; 20reps; rest as needed x 3

-Kang Squats 3 x 6 with 45# bar ... 1 red band for bridges 

 

B) Back Squat: 4141; 4,4,4,4; rest 2:00

-185#, 205#, 225#, 235# ... rough tempo, but felt good throughout

 

C1) Split Stance Dumbbell Romanian Deadlift: 21X0; 8-10/leg; rest 60sec x 3

C2) Dumbbell Suitcase RNT Split Squat: 20X0; 10-12/leg; rest 60sec x 3

-2 x 75# for 3 x 8 on the DL ... 1 red band and 1 35# DB for 3 x 10 on the lunges 

 

D1) Plank with Band Pull: 20X0; 10/arm; rest 60sec x 3

D2) Wall Sit: 60sec; rest 60sec x 3

-Complete ... this was supposed to be single leg wall sits... but just scaled back to regular wall-sit as it is challenging enough for me. 

 

E)

4 Sets of:

Bike 3 minutes @ 75% aerobic pace

Rest 1 minute

Ski 3 minutes @ 75% aerobic pace

Rest 1 minute 

-Complete .... kept a 2:05-2:10 500m/pace on the ski ... 55-60 RPM on the bike ... lots of aerobic work. 

Rest about 15 minutes then... 

 

F) 

3 x 800m with 3 minutes rest 

-3:06

-3:17

-3:18 ... sort of blew my wad on the first interval... surprised myself on the first one... I felt very slow so I was trying to push it... but ended up being faster by about 10 seconds over last week's interval ... anyway, at least got this stuff in. 

8/28/20

 Complete Rest 

8/27/20

AM Workout (0700)

This morning was a solid session ... felt good on everything, got a solid pump from the first three parts and had a fun aerobic workout on the last piece. Great morning in the gym. 

Warmup

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

x 2-3 Sets

-Complete 

 

A1) Barbell Z Press: 21X1; 8-10/reps; rest 60sec x 3

A2) Incline Dual Dumbbell Prone Row: 30X1; 8-10/

reps; rest 60sec x 3

-75#, 85#, 95# for the BPZP, 10,10,8 ... 2 x 50# across for the rows 3 x 10

 

B1) Single Arm Incline Dumbbell Bench Press: 30X0;

7-9/arm; rest 60sec x 3

B2) Alternating Incline Bench Bicep Curl: 20X0; 8-10/

arm; rest 60sec x 3

-Went heavier on these... all sets on the low end of the rep scheme with a 75# for the presses and 2 x 35# for the curls ... massive pump

 

C1) Turkish Get Up: 6 reps Alternating arms each rep;

rest 30sec x 3

C2) Dumbbell Side Plank: 30-40sec/side; rest 30sec x 3

C3) Supine Toes-to-Bar: 3110; 8-10reps; rest 90sec x 3

-53# for 3 x 6 on the get-ups ... side planks all :30 with a 25# DB, 3 x 10 on the supine TTB

 

D.

Ski 15 Cals @ 75-80% Aerobic Effort

20sec Side Plank R

12m Prisoner Walking Lunge

20sec Side Plank L

20m Dual KB Rack carry 70/53lbs

rest 60sec

x 6-8 Sets

-Complete, 8 sets ... took about 30 minutes total ... fun/good variation. 

 

PM Workout (1500) 

Got in my extra benching this afternoon. Overall had a very enjoyable time in the gym, took about 45 minutes. 

 

A.

Bench Press 

3 x 5 reps @ 70% (190#) 

 

-Complete 

B.

Seated Unsupported Overhead Press

4 x 5 @ 70% (140#)

-Complete ... accidentally put on some extra weight on these... supposed to be at 130# ... didn't notice until after I was taking the weights off. 

 

C.

BB Rows 3 x 8-10 @ RPE 9

-190# x 10, 200# x 2 sets of 10 

D.

4 Super-Sets of:

10 Close Grip Bench Press (135#)

10 Narrow Grip Curls (75#)

Rest :60

-Complete ... big arm pump finisher/fun stuff. 

8/26/20

 Got out the door at 0630 and got our track workout in the morning before the track was packed/it got hot out. Much better than running in the afternoon like we did last week. Overall had a good workout. 

10 x 200m with 2 minutes rest 

-Result = 

32
34
33
34
32
34
32
34
34
33

8/25/20

Today was overall a solid workout, nothing too taxing, but lots of good training. 

Warmup

Lateral Band Walk – 25’/side

Glute Bridge x 15 reps (pause 1 second at top of the rep) 

Wall Sit :30 seconds 

-Complete

 

A. 

B-Stance Hip Thrust; 10x0; 15-20 reps per leg; rest 45 seconds between legs x 2 

-Complete, unweighted 3 x 15 each leg 

 

B.

Front Squat 30x0; 2 reps @ 80% - 1 set every 2:00 x 5 sets 

-265#, 275#, 285#, 295#, 300# ... didn't go at exactly 80%, just went off of feel ... tough reps with the tempo / no lifters

 

C.

Split Stance Landmine RDL; 30x0; 8-10/leg rest 60 sec x 3 

Banded Hamstring Curls; 201; 15-20 reps; rest 60 sec x 3 

-80#, 95#, 95# for the RDLs, 1 red band for the curls 

 

D.

DB Suitcase RNT Reverse Lunge; 20x0; 8-10/leg rest 30 sec x 3 

Ring Plank :60 seconds; rest 30 x 3

Supinated Grip Body Row Hold; 30-45 seconds; rest 90 x 3 

-35# DB and 1 red band for the lunges ... :60 on each plank, :30 on the body row holds 

 

E.

Bike 1000m x 8 sets @ 85% aerobic power, 2 minutes rest*

 

*Aim is to match the same split times as last week, only this week add two more sets 

-Complete ... kept 65-70 RPM on each interval, feeling solid aerobically 

8/24/20

 AM (0800)

This morning was a great workout ... overall felt good on everything, finally getting entirely over that aggressive cut I did and feeling much better in the gym eating more carbohydrates and doing more coherent/intelligent workouts. Overall had great time today, looking forward to training tomorrow. 

Warmup

Yoga Push-up x 10

Prone Snow Angels x 10 

Scapular Pull Ups x 10

2-3 sets 

-Complete 

 

A

Half Kneeling Landmine Press 31x1; 7-9 per arm; rest 30 seconds x 3 

Banded Plank x 45-60 seconds; rest 30 seconds x 3 

3 Point DB Row; 11x2; 6-9 per arm; rest 90 seconds x 3 

-Presses went 70#, 80#, 80# for 3 x 9 ... 1 red band for planks, 75# DB for the rows 3 x 9

 

B.

Supinated Strict Pull Up 1.1.1.1.1. rest 5 seconds; rest 30 seconds x 4 

-Across with 35# 

 

C.

Parallete HSPU Negative; 6 seconds lowering; 4,4,4,4; rest 90 seconds 

-Complete ... this was surprisingly brutal

 

D.

Ring Push-ups: 2121; 8-10 reps; rest 30 seconds x 3 

EZ Bar Curls; 2020 x 10-12 reps; rest 60 seconds x 3 

-3 x 10,8,8 on the ring push-ups, 3 x 10 at 55# on the curls 

 

E.

8 Rounds Continuous:

15 Cals Bike @ 75-80% effort

20 seconds L-Sit on Parallettes 

5 Burpees

20m Single Arm KB Rack Carry/per arm (72#) 

-This took about 28 minutes ... L-sit was by far the worst part ... only got 3 of them unbroken, then lots of 10/10 and 12/8 ... overall a good sweat. 

 

PM Workout (1500) 

Got in my bench stuff while I did some work around the house ... got all the reps and got a good pump. 

 

A.

Bench Press

6 sets of 3 @ 80% (215#)

-Complete

 

B.

3 Super-Sets:

Incline DB Bench Press 3 x 10

Face Pulls 3 x 30

-2 x 75# DB and 1 red band 

C.

3 Super-Sets:

DB Skull Crushers 3 x 10

Rope Push-Downs 3 x 10 

-2 x 25# DB and 45# for the push-downs 

8/23/20

 Complete Rest 

8/22/20

Today was a solid workout ... was supposed to have part F as a separate session... but was warmed up and it was only a mile of running... just wanted to knock it out and have my training for the weekend over. 

 Warmup

Seated Band Hip Abductions x 20reps

Box Step Down x 8/leg

Quadruped HIP CARs x 4/leg (10sec/rep)

x 2-3sets

-Complete

 

A1) Kang Squat: 8-10reps; rest as needed x 3 - light load

• This A1/A2 superset is known as pre fatigue work. It helps get a lot of blood to the tissues

and preps us for part B and beyond. Don't overload this and simply focus on fluid reps.

A2) Single Leg Glute Bridge: 20X0; 10/leg; rest as needed x 3

-Kang Squats 3 x 10 with 45# bar, bridges unweighted

 

B) Back Squat: 5050; 5,5,5; rest 2:00

-155#, 175#, 195# ... very light loading, but 50 seconds of TUT each interval was brutal

 

C1) Split Stance DB Romanian Deadlift: 30X0; 10-12/leg; rest 60sec x 3

C2) DB Suitcase RNT Split Squat: 20X0; 12-15reps/leg; rest 60sec x 3/side

-2 x 35# for 3 x 12/leg on the RDLs ... went unweighted on the split squads, just used 1 red band for 3 x 15/leg 

 

D1) Plank March: 20reps alternating; rest 60sec x 3

D2) Wall Sit: 60sec; rest 60sec x 3

-Complete ... surprisingly challenging 

 

E)

3 Sets of:

Ski 4mins @ 75% Aerobic Pace

Rest 1 min

Assault Bike 4 mins @ 75% Aerobic Pace

Rest 1 min

 

With these longer intervals today it is our principal focus to maintain our pacing. 75%

Aerobic is something that feels like it can sustain well beyond the given interval duration. If

1000m of running takes you 4mins at this pace, then I want you to pace for something you

could do for 10mins.

-Complete ... kept about 2:05-2:10/500m pace on the ski and about 60 RPM on the bike 

Rest about 15 minutes then... 

 

F.

2 x 800m at 3 minutes rest 

-Result = 

3:15

3:18 ... these were a bit slower than I was hoping for ... but these were not on a track, had to cross some streets and some minor elevation changes ... overall still good training. Glad to get it in and over with. 

G.

ROMWOD

-Complete

8/21/20

Complete Rest

8/20/20

AM Workout (0700) 

Today was overall a good session... but I didn't feel particularly great ... I think the high intensity running from yesterday left me more taxed than I thought it would ... I haven't done any training like that in a long time, so I guess I should have expected it more. Anyway, got in everything, overall felt okay, if only a little tired. 

 Warmup

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

x 2-3 Sets

-Complete

 

A1) Barbell Z Press: 20X1; 10-12/reps; rest 60sec x 3

A2) Incline Dual Dumbbell Prone Row: 2111; 10-12/reps; rest 60sec x 3

-75# across for 3 x 12 on the press ... 2 x 50# DB for 3 x 12 on the rows 

 

B1) Single Arm Incline Dumbbell Bench Press: 10-12/arm; 20X1; rest 60sec x 3

B2) Incline Bench Bicep Curl: 30X1; 10-12reps; rest 60sec x 3

-50# DB for 3 x 12 on the bench ... 2 x 25# DB for 3 x 12 for the curls 

 

C1) Turkish Get Up: 3/arm; rest 30sec x 3

C2) Side Plank Rotations: 10/side; 2020; rest 30sec x 3

C3) Supine Toes to Bar : 3110; 8-10reps; rest 90sec x 3

-53# for the get-ups ... all other reps 3 x 10 

D.

6-8 Sets of: 

AB 15 Cals @ 75-80% Aerobic Effort

30sec Ring Plank

10 Alternating Step Ups 24/20"

15m Single Arm Farmers Carry/arm (75#)

rest 60sec

-Complete ... only did 6 sets ... just wasn't feeling it and the option of doing extra sets didn't sound fun ... this took about 23 minutes overall  

 

PM Workout (1600)

 

A.

Bench Press 

4 sets of 6-8 reps at 65% (175#) 

-Complete, 4 x 8

 

B.

Seated Unsupported Strict Press

3 x 5 @ 70% (125#) 

-Complete

C.

Barbell Rows 

3 x 8-10 (RPE 9) 

-Complete, 3 x 10 with 195# 

8/19/20

A.
Track Workout

 
8 x 200m at 2 minutes rest 

-Result =

32, 30, 31, 33, 33, 33, 33, 33 ... overall happy with my consistency here ... this is the first high intensity running I've done in quite a while... happy to get this in, but definitely held back slightly given I'm easing back into this kind of running. 

8/18/20

This morning was a solid session... the best lower body training session I've had in months... the last few programs I've done haven't had great lower body workouts... happy to get this in, had a good time.  

Warmup

Lateral Band Walk 25'/side

Glute Bridge x 15reps (pause 1sec at top)

Wall Sit 30sec

x 2-3 sets

-Complete 

 

A) Banded Hip Thrust: 10X0; 20reps; rest 60sec x 3

-Complete, 1 black band

 

B) Front Squat: 30X0; 3 reps @ 75-80% 1RM every

2:00 x 5 Sets

-225#, 245#, 255#, 265#, 275# ... didn't go off of a true 75-80% ... just went off feel ... no belt/shoes/wraps ... just used a belt for the set of 275# ... overall felt strong, rough tempo 

 

C1) Split Stance Landmine RDL: 20X0; 10-12/leg;

rest 60sec x 3

C2) Glute Bridge : 4011; 10-12reps; rest

60sec x 3

-RDLS went 80#, 90#, 100# ... bridges went unweighted, 15#, 35# 

 

D1) Dumbbell Suitcase RNT Reverse Lunge: 20X0;

10-12/leg; rest 30sec x 3

D2) Plank: 60sec; rest 30sec x 3

D3) Ring Row Hold: 30-45sec; rest 90sec x 3

-DB lunges with 1 red band and 2 x 35# DB ... ring row holds for :30 

 

E.

Assault Bike 1000m @ 85% Aerobic Pace: rest walk 2mins x 6 Sets

 

Your aim this week is to keep all sets very consistent. Find a repeatable pace so that when you

finish your 6th set you feel as though you could have done more

-Complete ... each of these took about 90 seconds, tried to keep a 70 RPM for each interval, was consistent on this piece 

F.

ROMWOD

-Complete

8/17/20

AM Workout (0600)

Start of a new training cycle today... had a great session. Not too taxing, felt energized after this session. 

Warmup

Yoga Push Up x 10

Prone Snow Angels x 10

Scapular Pull Ups x 10

x 2-3 Sets

-Complete 

 

A1) Half Kneeling Landmine Press: 2111; 8-10/arm; rest 30sec x 3

A2) RKC Plank: 45-60sec; rest 30sec x 3

A3) Dual Dumbbell Prone Row: 11X2; 8-10/reps; rest 90sec x 3

-Landmine press went 85#,95#,105# ... RKC planks were weird... tried my best to do them correctly ... Rows went 2 x 50# DB 

 

B1) Semi Supinated Strict Ring Pull Up: 1.1.1.1; rest 6sec/rest 30sec x 3

• These should be 4 tough reps for you - I suggest weighted reps if you find these at

bodyweight to be much too easy

B2) Parallette HSPU Negatives: 5sec lowering; 5,5,5; rest 90sec

-Complete, used 25# weight

 

C1) Ring Push Ups: 10X0; 12-15 rest 30sec x 3

• Elevate feet for added difficulty

C2) Single Arm Farmers Walk: 20m/arm; rest 60sec x 3

-Complete, 3 x 15 reps on the push-ups and 75# for farmer's carry 

 

D)

8 Rounds continuous: 

Assault Bike 10 Cals @ 75% effort 

:30 Front Leaning Rest on Parallettes 

10 Steps SA KB Overhead March (per arm w/ 53/35#) 

-Complete ... took about 17 minutes 

E)

ROMWOD

-Complete ... felt great ... haven't been incorporating these enough. 

 

PM Workout (1400) 

Incorporating a twice a week bench program, enjoyed getting this in. 

A)

Bench Press 

8 Sets of 3 with 77.5% (210#)

-Complete, light numbers, got all the reps easily 

 

B)

3 Super-Sets:

Incline DB Bench Press (RPE 9) 

3 x 10

Face Pulls (RPE 9) 

3 x 30 

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

C)

3 Sets of: 

Tricep Rope Push-Downs x 10 reps 

Rest :60 

-Complete, used 45#