4/1/22

Today was a solid workout... legs felt a little tired on the squats given this is my 5th day on in a row... but got through everything and I am looking forward to some rest. 

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Rounds

1. Knee Over Toe Split Squat x 5/side

*Elevate the foot or use assistance to achieve the best position possible. Knee in line with toes, heel flat,  upright torso. 

2. Dumbbell Pullover x 5 reps

*Keep spine straight. 2-3 second lower, 5 sec hold in end position. 

3. Squat Thoracic Rotations x 3/side 

*Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 

4. Jump Squat x 5 

*Jump high and get that core body temperature up! 

Intention: Open up the thoracic spine and shoulders in preparation for overhead movement. Achieve deep single leg squat positions in preparation for double leg or single leg squatting.

-Complete

 

A.

5 Rounds

Row 200/160m

8 Russian Swings 53/35lbs

6 Goblet Squats

4 Burpees

-Complete, didn't time, but kept a consistent 80-85% effort 

B.

Back Squat

4 Sets x 3 reps @ 85% (405#), add 0-20 over last week 

-Complete, 410# (5# over last week) 

 

C.

Deficit Deadlift (2.5")

Up to a daily max for two heavy singles 

-455#, 475# (10# over last week)

 

D.

3 Sets

14 Cobra Step Ups 24/20"

rest 15sec

10 Weighted Hanging Leg Tuck 15-30lbs

rest 15sec

8 Alternating Single Arm Devils Press 50/35lbs

rest walk 90sec 

-Complete

E.

Death by Strict Pull-ups (20# Vest) 

Rest 2-3 minutes

1 Max set of Strict Pull-ups 

Rest 60 seconds

1 Max set of BB curls (45#) 

-9 rds + 5 pull-ups (went to failure) ... got 15 reps on the set of unweighted pull-ups ... got 25 reps on the curl finisher ... this was a really massive pump 

 

Cooldown

1) Couch Stretch x 2 min/side

*Move glutes to the foot to increase quad stretch, move glutes away from foot to increase hip flexor stretch. 

2) Elevated Pigeon x 2 min/side

*Minimize rounding through the low back. 

3) Heel Sit x 2 min

*Lean the torso back to increase stretch

-D/N complete 

3/31/22

AM Workout (0800)

4 Sets of:
Run 700 Meter for 00:02:53
Rest for 00:01:15
Run 300 Meter for 00:01:07
Rest for 00:03:00

-Complete ... was slightly fast on all of these ... 700s went 2:38-2:45 and the 300s were all around 60 seconds ... felt solid and consistent with these. 

PM Workout (1000)

Despite the super fast turnaround between workouts, I felt surprisingly good. Happy to get this in, got a nice pump and had fun. 

Warm-up

2-3 Rounds

1. Shinbox Thoracic Rotation x 5/side

*Reach as far as possible holding the end position for 2-3 seconds 

2. Dumbbell Pullover x 10

*Keep spine straight. 2-3 second lower, 5 sec hold in end position.

3. Russian Babymaker x 5

*Hold end stretch positions for 2-3 seconds each. Try to keep arms inside of knees.

4. Goodmorning Jump x 3

*Stretch through the posterior chain and then squeeze the glutes and explode. 

*Intention: Lengthen the glutes and posterior chain, grease the groove of the shoulder joint.

-Complete

 

A.

3 Sets 

10 Heel Sit Single Arm DB Press/arm

30sec Ring Row Hold

20 Pallof Press(10/side)

Rest as needed between movements and sets

 

*Keep Loads Light and take only as much rest as needed. Stay focused and get a good shoulder pump headed into an upper-body intensive day.

-Complete

 

B.

Bench Press

3 Sets x 5 reps – choose a weight challenging for 3x5

-Complete across at 230# ... was supposed to be heavy doubles, but didn't have a spotter, got in some comfortable reps. 

 

C.

DB Incline Bench Press 

3 Sets x 10 reps – choose a weight challenging for 3x10

-2x75# across 

 

C.

3 Sets

1. Weighted Strict Dip; 21X1; 3-5reps

rest 45sec

2. Strict Handstand Push Up; 20X0; 6-10reps (add deficit to make this more challenging if needed)

rest 45sec

3. Dumbbell External Rotation; 30X0; 6-8/arm

rest 90sec and back to 1

-35# on the dips ... HSPU rocked me... went 6,6,5 ... 10# for the ext. rotations 

 

D.

Every 5 for 15 (3 sets) of: 

3 Strict L-Sit Ring Muscle Ups 

20sec Ring Support Hold

45sec Assault Bike @ 75%

6 Hang Power Snatch below knee 115/75lbs

10 Diamond Push Ups

45sec Assault Bike @ 85%+ 

*increase effort slightly on the second Bike each set

-Complete ... this was fun/different than my usual training, enjoyed getting this in.

E.

2 Sets:

12+12, 10+10 ... 2+2

Chest Press w/ plate

Skull Crusher w/plate 

Rest 1-2 minutes 

-Complete with 25# plate ... rocked my triceps

 

Cooldown

2 sets

1) Thread the Needle x 1 min/side 

*Lean into shoulder to stretch through the backside of the shoulder. 

2) Mixed Grip Passive Hang x 1 min

*Support the feet to take load off the shoulders as necessary. 

3) Passive Ring Hang x 1 min 

*Support the feet to take load off the shoulders as necessary. 

-D/N complete

3/30/22

Today was a solid workout ... less taxing than other sessions ... aerobic partner workout was a nice change. Looking forward to a tougher training day tomorrow.

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Rounds

20 Anterior Tibialis Raises 

*Raise the toes as high as possible toward the shins. 

10 Plank Psoas March R

10 Plank Psoas March L

*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in the low back. 

-Complete 

 

A.

5 Rounds For Time

4 Split Stance Russian KB Swings R

4 Split Stance KB Cleans R

4 Single Arm KB Rack Split Squats R

20m KB Rack Carry R

4 Split Stance Russian KB Swings L

4 Split Stance KB Cleans L

4 Single Arm KB Rack Split Squats L

20m KB Rack Carry L

 

*UNBROKEN - Give it a shot today and attempt to perform all 5 Rounds without putting the KB down or taking a break. Challenge yourself with your weight selection.

-Complete, used a 35# KB and went unbroken ... toughest part of this was on my scapula... got a scapular/trap pump from this 

 

B.

Back Squat 

3 x 6 @ 70% (330#) add 0-20 over last week

-Used 350# (20# over last week) 

 

C.

3 Sets

1. Goblet Kickstand Pistol Squat; 20X1; 6-8/leg

rest 45sec

2. Alternating Dumbbell Push Press; 21X1; 6/arm

rest 45sec

2 Dumbbell Pull-Over; 20X1; 8-10reps

rest 60-90sec back to 1

-35# KB for the pistols, 2x50# for the PP and 25# for the PO

 

D.

For Time, with a partner, one partner working at a time: 

2000m Row 

100 DB Suitcase Walking Lunges 50/35lbs

80 Anchored Sit Up

40 Box Jump Over 24/20"

40 Anchored Sit Up

20 DB Burpee Box Step Over 50/35lbs

-20:45 ... went through this at a consistent aerobic pace, was restorative in nature, not too taxing. 

 

Cooldown

1) Frog Stretch x 1-2 minutes. 

*Continually rock backwards into this position, continue to widen the knees if possible. 

2) Middle Split x 2 minutes

*Use stationary object to hold onto in front of you. If more comfortable you can lean forward from your hip onto the object in front of you. Similar to the demonstration, except he is holding onto the ground. 

3) Middle Split Knee Bends x 10-15

*This may require you to bring the feet in a little closer to a more reasonable middle split position. With the knee bends, try to take tension on and off in the hamstrings. 

4) Bottom of Squat Hold x 2 minute

*Hold onto stationary object for improved position.

-Complete

3/29/22

AM Workout (0815)

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Sets

10 Toes Elevated Dumbbell Jefferson Curls

*Move one vertebrae at a time before hinging from the hip and stretching through the posterior chain. 

10 Sumo Stance Dumbbell RDL

*Hinge as far as possible to stretch through the hips and hamstrings without allowing the low back to round. 

10 Standing Calf Raise

*Elevate the toes if possible. Control lower. One sec pause at the top and bottom. 

-Complete 

 

A.

4 Sets - TOUGH EFFORT

6 Box Jump Over (Low Box)

8 Russian Swings 72/53

10sec ROW SPRINT @ 97%

rest walk 60-90sec between sets

-Complete 

 

B.

Deadlift

4 sets of 5 @ 75% (405#), add 0-20 lbs over last week 

-425# (20# over last week) 

 

C.

6 Sets

4 Box Jump 24/20" 

1 Turkish Get Up R

3 Hang Power Cleans 155/105lbs

1 Turkish Get Up L

rest 30-45sec and repeat

 

rest as needed after completing all 5-6 sets above before moving to the next part:

 

6 Sets

4 Bar Facing Burpees 

3 Deadlifts 185/135lbs

2 Bar Facing Burpees

1 Power Clean 185/135lbs

rest 30-45sec and repeat

 

*There is a lot of room to autoregulate on this today. The idea is that you choose a weight you are confident with for the movements. You can rest shorter or longer between sets and you can do higher set numbers or fewer depending on how you feel.

-Complete ... used a 53# KB for the get-ups ... first part went every :90 and went EMOM for the second part. Fun / not too taxing conditioning, felt fit 

 

Cooldown

1) Cat Cow x 10 with 2-3 sec hold in each position. 

*Progress to segmented cat cow if possible. 

2) Childs Pose Reach Through x 5/side with 5-10 sec hold. 

*Stretch through the backside of the shoulder and rotate through the spine as much as possible. 

3) Sidelying Thoracic Rotation with Reach x 5/side with a 10-sec hold. 

*Keep knee pinned to the foam roller. You can also keep knees pinched together at 90 degrees if no foam roller. 

4) Seated Pike Stretch x 2 min 

*Pull torso to the legs. 

5) Pancake Stretch x 1 min over L Leg, 1 min over R leg, 1 min over Center.

*Elevate the butt if necessary to increase stretch sensation.

-D/N complete

PM Workout (1600)

Jog for 20 Minutes (or more?) 

Rest for 5 Minutes 

6 Sets of: 
Sprint 100m Meter 
Rest 1:00

-Complete ... Ran for a total of 27 minutes and then went into 6 x 100m hill repeats ... this was a fun/shorter session.

3/28/22

Today was a solid session ... fun lifting/pump and a tough 30 minute EMOM. Felt good for the first 20 minutes and then started to tank a bit, but this was solid training/full body conditioning. 

2-3 Rounds

20 Band Pull Aparts

*Initiate the movement with the posterior shoulder muscles and do not allow the shoulders to shrug up toward the ears. 

10 Single Arm DB Cuban Press R

10 Single Arm DB Cuban Press L

*Drive the elbow straight up. As you rotate the arm back do not allow the elbow to drop lower.

-Complete

 

A.

3 Sets

1. DB Powell Raise; 10-12/arm

2. Side Plank; 30-45sec/side 

3. Band Face Pull; 2020; 8-10reps (opt for a body angle that allows for you to get a large range of motion)

rest as needed between movements and sets

-Complete

 

B.

Bench Press 3x3 @ 85% - add 0,5,10 lbs over last week

-245# (5# over last week) 

 

C.

3 Super-Sets:

Wide Grip Bench Press x 6-12 reps 

Supinated Strict Weighted Pull-ups x 4-6 
Rest as needed 

-205# for sets of 10 on the wide grip bench and 53# for sets of 6 on the pull-ups

 

C.

On a 30:00 Clock: 

EMOM x 15mins

1st - 10-12 Alternating KB Snatches From Floor 53/35lbs

2nd - 8-14 Calorie Bike (stop at 40sec if you haven't reached target calories)

3rd - 6-10 Strict Ring Dips 

straight into... 

 

EMOM x 15mins

1st - 8-10 Dual KB Clean and Push Press From Floor @ 53/35lbs

2nd - 8-14 Calorie Bike (stop at 40sec if you haven't reached target calories)

3rd - 6-10 Strict Pull-ups 

 

*Choose rep schemes that will allow you to finish each movement in approximately 40sec to provide adequate rest before the next minute/movement.

-Complete ... got all the high end number of reps ... went unbroken for the first 7 sets, then had to break up the cleans and pull-ups for the last 3 sets ... solid grip work and full body conditioning, left me pretty tired 

 

Cooldown

1. Passive Hang x 2 min

*Keep your feet on the a surface if you can not hang for the entire time.

2. Supinated Passive Hang x 1 min 

*Keep your feet on the a surface if you can not hang for the entire time.

3. Seated Shoulder Extension x  2 min 

*Keep your chest and head up, shoulder blades back and down.

4. Childs Pose with Lat Stretch x 1 min/side

*Lean into shoulder to increase stretch through arm pit region.

-D/N Complete

 

3/27/22

 Complete Rest 

3/26/22

AM Workout (0800)

3 Sets:
Run 500 Meter for 00:01:52
Rest for 00:01:15
Run 400 Meter for 00:01:29

Rest for 00:01:15
Run 300 Meter for 00:01:07

Rest for 4:00 

-Complete ... hit all these times, I was about 2-8 seconds fast on all of these, fun workout, great weather. 

PM Workout (1600)

Had a surprisingly good afternoon session. I took a nap and had a few meals between the AM and PM sessions.  I was a bit tired going into this, but once I got warm I felt great throughout. 

2-3 Sets

10 Hand Supported Single Leg RDL/leg

*Stretch through the hamstrings without allowing the low back to round. 

10 Patrick Steps Level 3

*Let the knee travel as far forward over the toe without letting the heel come off the ground. See Level 1/2 for regression. 

10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)

*Squeeze the quad and lift the legs. Try to NOT lean back as you raise the legs. 

-Complete

 

A.

EMOM x 12mins

1st - Bike 30sec @ moderately tough effort

2nd - 8-12 Dual Kettlebell Cleans

3rd - 5 Burpee Vertical Jump (max height)

 

*every round increase pace on either bike, height on the jump, or load on KB clean

-Complete 

 

B.

Back Squat

4 Sets x 3 reps @ 85% (405#)

-Complete

 

C.

Deficit Deadlift (2.5")

Up to a daily max for two heavy singles 

-435#, 465# 

 

D.

3 Sets

1. Seated Good Morning; 2111; 12-15reps

rest 60sec

2. Plate Loaded Lateral Box Step Down; 30X1; 6-8/leg; 

rest 60sec and back to 1

-Complete, used 45# bar for the GM and went unweighted for the step-downs @ 20" 

 

E.

3 Sets

14 Russian Kettlebell Swing 70/50

rest 15sec

12 Suitcase Long Step Walking Lunges

rest 15sec

10 Supine Toes-to-Bar with 3 second eccentric 

rest walk 90sec between sets

-Complete

F.

3 Super-Sets

10 Lat Pull-Downs

10 KB Bicep Curls 

Rest 60-90 seconds

-Complete, went 145# on the lat pull-downs and 2x35# KB for the curls 

 

Cooldown

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

1) Weighted Ankle Stretch x 1min/side

*Keep knee in line with the middle of the foot. 

2) Low Dragon Stretch x 1 min/side

*Move feet away from each other to maximize stretch. 

3) Saddle Pose x 1 min 

*Progress to reclining hero pose if easy.

-D/N complete

3/25/22

Today was a solid workout, was nice to bench/pump and get in a shorter/higher intensity conditioning piece. 

Warm-up

2-3 Rounds 

1. Shinbox Goodmorning + Rear Hip ER x 5/side

*Try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up. 

2. Shoulder Extension Bridge x 5reps

*Start with legs straight, push through the  floor, then use the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows. 

3. Russian Babymaker x 5reps

*Hold end stretch positions for 2-3 seconds each. Try to keep arms inside of knees. 

4. Goodmorning Jump x 3reps

*Stretch through the posterior chain and then squeeze the glutes and explode. 

*Intention: Lengthen the glutes and posterior chain, grease the groove of the shoulder joint. Move through these like a giant superset.

-Complete

 

A.

3 Sets 

10 Half Kneeling Single Arm Landmine Press

10 Landmine Snatch High Pull/side

10 Push up to Alternating Pike Toe Touch

Rest as needed between movements and sets

-Complete, went 45#, 65# x 2 sets on the LM movements

 

*Keep Loads Light and take only as much rest as needed. Stay focused and get a good shoulder pump headed into an upper-body intensive day.

 

B.

Bench Press

3 sets x 2 reps @ 90% (255#) 

-Complete

 

C.

Bench Press 

3 Sets x 5 reps – choose a weight challenging for 3x5

-225# across 

 

D.

3 Sets

1. Weighted Strict Dip; 21X1; 4-6reps

rest 45sec

2. Handstand Push Up Negative; 5sec lowering x 4-6reps

rest 45sec

3. Powell Raise; 30X0; 6-8/arm

rest 90sec and back to 1

-35# KB for the dips, 5# for the Powell raises ... HPSUs didn't feel great... haven't gone on my hands in months.

 

E.

3-4 Sets

5 Burpee Strict C2B Pull-Ups

5 Toes to Bar

10 Burpees 

10 Hang Power Snatch 95/65lbs

90sec Ski @ moderate to tough pace

Rest 2mins between sets

 

*Record your meters per set and aim to increase your distance slightly with each set.

-Complete, 3 sets ... kept the ski above 1000 cal/hour pace each interval 

 

Cooldown

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

2 sets

1) Twisted Cross x 1 min/side 

*Aim to stretch from shoulder to opposite hip. 

2) Child's Pose with Lat Stretch x 1 min/side

*Lean into the armpit to increase stretch sensation. 

3) Passive Ring Hang x 1 min

*Support the feet as necessary to take load off of the shoulders. 

-D/N Complete

3/24/22

Today was a solid workout. Felt strong squatting, which was nice after tweaking my back a bit last Saturday. This was a ton of farmer's carrying or me... haven't been training it much and 400+ meters of it was a lot on my grip/traps. Fun workout overall, really enjoyed it. 

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Rounds

10 Knee Over Toes Calf Raise R

10 Knee Over Toes Calf Raise L

*Bring the knee as far forward over the toe as possible without letting the heel come up to find your start position. Then raise the heel. 

15 Standing Banded Psoas March R

15 Standing Banded Psoas March L

*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in the low back.

-Complete

 

A.

10mins Continuous Movement

1 Turkish Get Up R

3 KB Windmill at Top of Get Up R

20m KB Overhead Carry R

1 Turkish Get Up L

3 KB Windmill at Top of Get Up L

20m KB Overhead Carry L

10/8 Cal Assault Bike

-Complete, 35# KB

 

B.

Back Squat 

3 x 6 @ 70% (330#) 

-Complete

 

C.

3 Sets

1. Hand Supported Suitcase Knee Over Toe Split Squat; 20X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Bench Press; 20X1; 6-8/arm;

rest 45sec

2 Single Arm Dumbbell Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-All reps for 8, went 25# on the SS, 75# on the other movements 

 

D.

For Time, with a partner, both partners complete each farmer's walk, work one at a time on other movements: 

100m Farmers Carry (70/50s) 

20 Alternating Goblet Step Ups 20/16" 

80m Farmers Carry 

20 Burpee Box Jump Over 20/16"

60m Farmers Carry 

20 Alternating Goblet Step Ups 20/16"

80m Farmers Carry 

20 Burpee Box Jump Over 20/16"

100m Farmers Carry 

-This took about 15 minutes 

 

FBB Front Split Cooldown

On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

1) Supine Hamstring Stretch x 1 min/side 

*Keep a slight arch in your low back during this stretch. 

2) Half Kneeling Anterior Line Stretch x 1 min/side

*Aim to stretch through the quad, hip flexors, and lats on the involved side. 

3) Front Split Progression: Start in the couch stretch position. Perform 10-15 rocks in and out of the front leg (as demonstrated). Walk out the front leg and then perform another 10-15 rocks. Use an object to hold onto (paralletes or yoga blocks). Then try to straighten the front leg (while holding onto the stationary objects), and stretch the the hamstrings without allowing your torso to rotate. Spend a total of 2 minutes per side on this drill. 

4) Front Splits x 2 min/side

*Utilize regression as necessary to find a comfortable position for you.

-Complete

3/23/22

 Complete Rest 

3/22/22

AM Workout (0920)

Had a nice session this morning ... the first time back on the track after some time away is always rough... but I felt surprisingly good here ... I had a decent running capacity last fall and did a couple maintenance runs throughout my last strength training cycle... this wasn't as brutal as I was assuming it would be. Excited to run pain free and to get in more of these workouts in the coming weeks/months. 

Run 1000 Meter for 00:04:07
Rest for 00:02:00

Run 400 Meter for 00:01:29
Rest for 00:02:00

Run 700 Meter for 00:02:53
Rest for 00:02:00

Run 300 Meter for 00:01:07
Rest for 00:02:00

Run 600 Meter for 00:02:28
Rest for 00:02:00

Run 200 Meter for 00:00:44

-Complete ... on the first 4 intervals I was 2-5 seconds fast each set ... last two (600 and 200) I was 10+ seconds fast... just felt good and pushed the pace a bit. 

PM Workout (1300)

This afternoon was a really fun workout. It was nice to lift heavy-ish and then get in some conditioning. I was surprised how good I felt on the conditioning piece given I haven't been training like this for a while. 

 

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Sets

30 Elephant Walk Steps 15/leg

*Straighten the knee as much as possible to stretch through the hamstrings. 

10 Seated DB Good Mornings

*Hinge as far as possible without allowing the lower back to round.

-Complete

 

A.

3-4 Sets 

Bike Erg 750m (increase pace each round)

20 Bird Dogs, alternating 

10 Skater Jumps

rest walk 60sec

-Complete, 3 Sets

 

B.

Deadlift

4 sets of 5 @ 75% (405#) 

-Complete

 

C.

3-5 sets:

4 Hang Power Cleans 155/105lbs

4 Box Jump Over @ 30/24"

-rest 30-45sec between sets

 

Complete all 3-5 sets above and then move onto 

 

3-5 sets:

2 Power Clean + 2 Hang Power Cleans 155/105lbs

4 Bar Facing Burpees

-rest 30-45sec between sets

 

Complete all 3-5 sets above and then move onto

 

3-5 sets:

4 Power Cleans 155/105lbs

8 Sprawls 

-rest 30-45sec between sets

-Complete... did this as an EMOM, most of the sets took :15-20 seconds for the first 10 sets and then the last 5 took about :30 each round ... fun stuff, nice to move and sweat 

D.

3 Sets of:

10 DB Curls (2x25# DB)

10 Reverse BB Curls (45# bar) 

Rest :60 + after last set 1 max set of 45# BB curls 

-Complete, got 10 reps on the ME set ... nice pump finisher 

 

Cooldown 

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

1) Cat Cow x 10reps with 2-3 sec hold in each end position. 

*Progress to segmented cat cow if possible. 

2) Cobra Stretch x 10 with 5-10 sec hold. 

*Elevate the chest as high as possible to stretch through abdominal muscles and hip flexors. 

3) Bridge Pose x 2 min 

*To regress this movement, perform banded bridge pose. 

4) Pike Stretch x 2 min 

*Pull torso to the legs. 

5) Standing Forward Fold x 1 minute 

*Keep the knees straight and allow the low back to round.

-D/N complete