9/14/21

 AM Workout (0615)

Track workout summary: 30min easy aerobic threshold run that includes 10x15sec fast surges and 10x7sec max effort sprints (within 30min). Target an aerobic threshold pace based on your heart rate. A good rule for your targeted heart rate is 180 minus your age.

A.

30 Minute Run, with:

10 x 15 seconds fast surges

10 x 7 seconds ME sprints 

-Complete ... this was a fun workout ... super humid morning in Maryland... ran this on a running trail near our house, not on the track. Overall enjoyed this and got a good sweat ... went 5 minute warm-up, then EMOM 20 for the :15 and :7 sprints with a 5 minute cool-down. 

PM Workout (1430)

Overall had a decent session today... was a but tired/been working a lot... got through the session and tried to push myself as much as I could... looking forward to resting/sleeping in tomorrow. 

Warm-up

2-3 Rounds

Optional - 10 Calorie Bike

15 Parallette Scapular Push Ups

15 Prone Y Raise

10/arm Elbow on Knee Dumbbell External Rotation

-Complete 

A.

Bike 10min Continuous Moderate Effort

@ minute 2, 4, 6, 8, and 10 Get off the Bike and peform:

2-4 Strict HSPU 

2-4 Scapular Pull Ups

2-4 Strict Toes to Bar

*Choose Reps within the given range that you can complete in no more than 40sec

-Complete, hit 4 reps for each movement, kept the bike between 60-65 RPM 

B.

3 Sets:

1. Seated Behind the Neck Strict Press 31X1; 5,4,3 reps

rest 30sec

2. Tall Kneeling Single Arm DB Arnold Press 20X0; x8-10/arm

rest 2-3mins

-85# x5, 105# x4, 125# x3... rough tempo ... 3x8/arm with 35# across for the Arnold press 

C.

6mins AMRAP

8 Strict Dips 

8 Burpees

12 Hollow Rocks

8 Burpees

rest 2mins

6mins AMRAP

8 Alternating Glute Bridge KB Floor Press 53/35lbs 4/arm

8 KB Gorilla Row 4/arm

8 Alternating Single Arm KB Clean from Floor 4/arm 

rest 2mins

6mins AMRAP

10 Tall Plank Knee to Elbow/side

8 Sprawls

6 Hand Release T Push Ups

-Complete ... don't remember my exact rounds, but tried to push it as much as I could... was a big sweat and really tough on my chest 

D.

3 Sets Not for Time

1. Reverse Plank Bridge Hip Lifts x 12 (hold top of each rep for 2sec - explore shoulder range)

2. Wide Grip Supinated Passive Hang 30sec

3. 5 Strict HSPU Negatives (slow and controlled)

-Complete 

Cooldown

1min Per Position x 2 Rounds

1st. Flat Thread the Needle R

2nd. Flat Thread the Needle L 

3rd. Mixed Grip Passive Hang R

4th. Mixed Grip Passive Hang L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Passive Ring Hang

-D/N complete, no time 

9/13/21

Today was a great workout, really fun way to start the week. Felt good throughout and had a great time. Looking forward to training tomorrow!

Warm-up 

2-3 Sets

10 Hamstring March - Light Load

10 Low Switch Cossack Squats or 10 Ring Assisted Cossack Squats

20 Alternating Single Leg V Ups or Tuck Ups

-Complete

A.

3 Rounds Not For Time

12 Right Leg Suitcase Poliquin Step Up

12 Left Leg Suitcase Poliquin Step Up

30-40sec Hamstring Plank

-2x15# for the step-ups and :30 on each plank

B.

Back Squat 10X1; 2 reps Every 45sec x 12 Sets

*load with 64% of 1RM (if you don't know specifically your 1RM then just increase slightly from last week and keep the focus on moving the barbel fast on the way up!)

**Your SPEED up from the bottom is most critical so don't overload this

-Complete, across at 64% (300#), lifters only, no sleeves/belt

C.

3-4 Sets

1st - Nordic Hamstring Curl; 30X1; 8-10reps (same tempo and reps as last week, make them feel even stronger)

rest 30sec

2nd - Reverse Nordic x 6-8reps (*See Scaling Options Below - No need to progress yourself, just perform them the same way as 2 weeks ago and control your movement even better!)

rest 30sec

3rd - 1.1.1 Supinated Pull-Ups (10sec between each rep - ADD WEIGHT TO THESE or MAKE THEM AS HARD AS YOU CAN)

rest 2mins

-Complete, 3 sets ... went 70#, 80#, 85# on the pull-ups 

Reverse Nordic Progression - Simple to Complex

1. Heel Sits

2. Goblet Heel Sits

3. Partial Range of Motion Reverse Nordic

4. Full Range Reverse Nordic Assisted

5. Reverse Nordic - Full Range

D.

For Time, with a Partner, 1 Partner working at a time @ Sustainable Pace

24 Burpee Strict C2B Pull Ups

28 DB Box Step Overs 20/16" 

90 Sit Ups

100 DB Cross Body Carry March - R 

28 DB Burpee Box Step Overs 20/16" 

100 DB Cross Body Carry March - L

90 Sit Ups

28 DB Box Step Overs 20/16" 

24 Burpee Strict C2B Pull Ups

-18:50 ... really fun workout, all of these movements really limited the speed/intensity we could go through this, but kept a very consistent pace and got a good sweat. 

Cooldown

1min Per Position x 2 Rounds

1st. Piriformis Wall Stretch R

2nd. Piriformis Wall Stretch L

3rd. Saddle Stretch

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Couch Stretch R

2mins Couch Stretch L

-Complete

9/12/21

 Complete Rest 

9/11/21

Today was a solid workout... overall felt good and the partner conditioning workout was really fun. Looking forward to a day off tomorrow and another week of training. 

Warm-up

2-3 Rounds

Optional - 10 Calorie Row

20 Supinated Band Pull Aparts

15 Dumbbell Bench pull Overs

10 Kettlebell Jefferson Curl

-Complete 

A.

2-3 Sets

1. 12-15 reps Seated Good Morning (Barbell or Dumbbell)

rest 30sec

2. 15/side Feet Elevated Side Plank Hip Taps (Or Feet on Floor)

rest 30sec

3. 12 Scapular Push Up to Alternating Pike Toe Touch

rest 90sec

-2 sets, Barbell Seated GM with 35#, 55#

B.

Every 2:30 x 5 Sets

3 reps TnG Clean Grip Deadlift No Hook Grip 

+

Plate Deficit Push Up @ 41X1; 6-8reps (if you want to add some difficulty to these push ups you can elevate your feet somewhat on a box).

*Build your weight on the Deadlift from previous weeks. We are increasing the total sets to 5 with a shortened recovery period. Complete the push up sets immediately after each set of Deadlifts within the 2:30 time frame.

** TnG = "touch and go"; do not pause at the top or bottom of each rep

-350# for the deadlifts and 5x6 on the push-ups (45#+25# bumper plate deficit) 

C.

For Time, with a partner, 1 partner working at a time: 

90 Cal Ski

18 Dual KB Front Squat 53/35lbs

24 Dual KB Rack lunge

30 Dual Russian KB Swings

70 Cal Ski

12 Dual KB Front Squat 53/35lbs

18 Dual KB Rack lunge

24 Dual Russian KB Swings

50 Cal Ski

6 Dual KB Front Squat 53/35lbs

12 Dual KB Rack lunge

18 Dual Russian KB Swings

-18:50, split reps up 1:1, fun sweat 

D.

3 Sets: For Quality

1. Single Arm KB Bicep Curl Eccentric x 6/arm

2. Hammer Grip Tricep Push Up x 12 reps (switch hands halfway)

3. Plank KB Pull Through x 10-12/arm

rest as needed between movements and sets

-This was horrible, way harder than I thought it would be ... used 35# kb for the eccentrics and for the plank pull-throughs ... push-ups had to be done on knees 

Cooldown 

1min Per Station x 1-2 Rounds

1st. Low Dragon Stretch R

2nd. Low Dragon Stretch L

3rd. 30 Reps Elephant Walk Steps

4th. Heel Sit

Once complete with the above 4 stations for 1-2 Rounds, move onto the following.

2mins Saddle Pose

-Complete 

9/10/21

 Today was a fun workout, had a good time. 

Warm-up 

2-3 Sets

15 Tibialis Raises

15 Slant Board BW Single Leg Calf Raise 

15 Hanging Knee Tucks + 15sec Tuck L Hang at Top of last rep

-Complete 

A.

Every Minute on the Minute for 6-10 Sets Complete this Positional Complex Unbroken:

1 Slow Pull Power Snatch

1 Power Snatch 

1 Hang Snatch Below Knee (2sec hold below the knee)

-8 sets, 135#, 135#, 155#, 155#, 165#, 175#, 185#, 185# 

B.

Back Squat; 33X1; 3,3,3,3; Every 3:00

*Every 3:00, do a set of 3 reps for a total of 4 sets

**You are getting deeper into this squat build and  as such, you should be identifying loads more easily that push your intensity

-235#, 245#, 265#, 275# 

C.

Every Minute on the Minute x 12mins

1st - 1 Set of Unbroken Strict Pull-ups with Quality (Keep sets under 20sec long - choose a rep count that you can repeat for all 4 rounds)

2nd - 3-5 Strict HSPU + 1-2 Wall-Walks

3rd - 12-16 Sprawls

-Complete, 10 pull-ups, 3 + 1, and 16 each round

D.

3-4 Sets

Bike 10/8 Cals

10 Sit Ups (feet anchored, w/ PVC pipe) 

16 Jump Squats

10 Sit Ups (feet anchored, w/ PVC pipe) 

Ski 10/8 Cals

rest 90-120sec between sets

-Complete, 3 sets, went 2:20, 2:20, 2:36 ... gassed out on that last set and called it there. 

E.

Cooldown

1min Per Station x 2 Rounds

1st. Kneeling Triceps Stretch R

2nd. Kneeling Triceps Stretch L

3rd. Bench Shoulder Flexion with Thoracic Mobilization

4th. Supine Bench Weighted Chest Opener

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Seated Barbell Shoulder Extension Stretch

-Complete, 1 rd through

9/9/21

AM Workout (0700)

This morning was a solid track session. I felt light on my feet and comfortable hitting these paces. As the workout went on I felt better and better and my fastest intervals were the last two. 

Track workout summary:
4x (700m, 300m) w/ 75sec rest b/t reps and 3min rest b/t sets

A.
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 ... hit all of the 700s at 2:48-2:52 and the 300s were all fast... spread of :48-:60 ... was trying to hit my paces, but just felt good and pushed them a bit. 

PM Workout (1030)

Had a solid workout this morning... seemed like a TON of assault biking today... but had a lot of fun with this and felt fit. Aerobic capacity has definitely improved in the three weeks I've been doing this program... this was the most fit I've felt in a while ... excited to train tomorrow!

3-4 Rounds @ Warm Up Pace

2min Bike/Row/or Run (pick up the pace on the last 15sec of each Round)

20 Elepahnt Walk Steps

20 Plank to Alteranting To Touch

10 Assisted KOT Squats

-Complete

A.

Barbell Cycling Option

4-5 Sets *complex should remain unbroken*

1 Clean Pull

1 Power Clean

1 Hang Power Clean (Below Knee)

1 Clean Pull

1 Power Clean

1 Hang Power Clean (Below Knee)

10-14sec Bike Sprint @ high Power

rest walk full recovery

-4 sets, 185#, 195#, 205#, 215# ... felt good here. 

B.

EMOM x 8mins (Every Minute On the Minute)

1st - 8 Right Leg Knee Over Toe Split Squat

2nd - 8 Left Leg Knee Over Toe Split Squat

Level 1 - Foot Elevated + Hand Supported

Level 2 - Foot on Floor Bodyweight

Level 3 - Foot on Floor Suitcase Loaded

Level 4 - Foot on Floor Back Rack Loaded 

OPTIMAL POSITIONING

1. Back leg is as straight as you can make it with the gluteal muscles of the rear leg flexed

2. Torso is very tall making you feel a deep hip flexor stretch

3. Knee is coming out over the toe even if this means the heel is coming off the floor. The goal is to get the hamstring of the bent forward leg to touch the calf. 

*Please consider raising the front foot on a 6" step or higher, along with holding onto something for balance, in order to help you achieve these positions.

Recommended Loading: 

-BW is a great starting place

-Dumbbells no higher than 25% of bodyweight per hand

-Back Rack no higher than 50% of bodyweight

-Complete ... did BW, focused on positions as I've never trained this movement prior to this program 

C.

For Time

10-15-20-25

Bike Cals (Female Rx - 8-12-16-20)

Box Jump Over 24/20"

Toes to Bar or K2E

12min Time Cap

@ 15min Mark

7min AMRAP

10/8 Calorie Bike

10 Jump Lunges

5 KB Snatch/arm 53/35lbs

@ 25min Mark

For Time

20 American KBS 53/35lbs

20 Burpees

20/15 Calorie Bike

-Complete ... Cap + 30 reps ... 4 or 5 rds? and 3:05 ... the last finisher at 25:00 was tough, but it was the most fit I've felt yet... pushed the bike hard and surprisingly didn't crash and burn. 

Cooldown

1min Per Position x 2 Rounds

1st. Seal Stretch 

2nd. Butterfly or Weighted Butterfly

3rd. Pigeon Stretch R

4th. Pigeon Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Static Back 

-Complete, 1 round 

9/8/21

 Complete Rest ... much needed. 

9/7/21

Today was a good workout... tougher session than I thought it would be ... feeling a bit beat up overall and looking forward to resting tomorrow. 

Warm-up 

2-3 Rounds

Optional - 10 Calorie Row

20 Tall Kneeling Band Pull Aparts

10 Dual Dumbbell Upright Row to Press

15 Dumbbell Bench pull Overs

-Complete 

A.

3 Sets NFT 

10 Dual Arm Turkish Sit Up

10 KB Z Press

30sec Ring Dip Support

10 Banded Face Pull 2111

-2x35# for the TSU + KBZP, 1 red band for the face-pulls 

B.

3 Sets:

1. Incline Close Grip Bench 31X1; 2.2 (rest 10sec between 2's for a total of 4 reps)

rest 30sec

2. Incline Single Arm DB Bench Press 20X0 x 8-10/arm

rest 2-3mins

*Incline - make this somewhere around 30 degrees of incline if you can. With the DB bench, aim to make this the biggest range of motion possible by bringing the DB as far down your sides as possible.

**2.2 = cluster set; please go to the knowledge base on the functional bodybuilding website to find out how to read this specific programming language

-185# across for the incline close grip bench and 50# for 3x8/arm for the DB press 

C.

4mins AMRAP

Bike 250m

5 Strict Dips

5 Dual KB Pendlay Row 53/35lbs

rest 2mins

4mins AMRAP

Ski 100m

3 Burpee Strict Pull Ups

5 Hand Release Push Ups

rest 2mins 

Go back to the start and repeat each amrap for a second time through then you are done

-Complete ... don't remember the sets/reps ... but got a lot of quality intensity out of this... big sweat. 

D.

3 Sets Not for Time

Banded Pass Throughs x 12 (SLOW) 

1/4 Turkish Get Up x 10/side (SLOW)

Bottoms Up KB Rack Carry x 100ft

-Complete, 1 red band, 35# for the Turkish get ups and 2x15# for the KB rack carry 

Cool-Down

1min Per Position x 2 Rounds

1st. Twisted Cross R

2nd. Twisted Cross L. 

3rd. Child's Pose with Lat Stretch R

4th. Child's Pose with Lat Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Passive Ring Hang

-D/N complete, no time 

9/6/21

AM Workout (0700)

Track workout explanation: 

20min easy run. Plus 6x60m sprints w/ full recovery (1min) b/t reps

A.

Jog for 20 minutes

Rest 5 minutes then...

B.

6x60m @ :60 rest 

-Complete ... unknown distance on the jog, just went out and back 10 minutes.... 60s were fun, went 8,8,7,7,7,6 ... didn't have the mili second splits, but caught the larger digits from my watch. Fun/easier way to start the day. 

PM Workout (1000)

Was a bit tired this morning... but got everything 

Warm-up

2-3 Sets

10 Hand Supported Single Leg RDL/leg

10 Patrick Steps Level 3

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

-Complete 

A.

EMOM x 9mins

1st - 12 Suitcase Right Leg Petersen Step Up

2nd - 12 Suitcase Left Leg Petersen Step Up 

3rd -  40sec Straight Let Hip Bridge March

*We are loading the Petersen Step Up today with Dumbbells at your side for fewer reps than 2 weeks ago. If you are still needing to work the bodyweight variation for balance and stability, or if you have any slight knee discomfort with the loading, then please stick to bodyweight.

-Complete, 2 x15# DB ... surprisingly large calf pump 

B.

Back Squat 10X1; 2 reps Every 45sec x 12 sets

*load with 61% of 1RM (if you don't know your 1RM specifically then the goal should be to load with something that doesn't slow you down and allows for FAST concentric/upward contractions)

**this will feel light and the point is to really develop great speed from the bottom of the squat

-Complete @ 61% (285#) 

C.

3-4 Sets

1st - Nordic Hamstring Curl; 30X1; 8-10reps (slower lowering this week with slightly fewer reps - make them a bit more challenging)

rest 30sec

2nd - KB Rack Knee Extension Bias Split Squat x 6-8/leg

rest 30sec

3rd - Wtd Pull Up AMRAP in 20sec (35/15lbs) 

rest 2mins

-Complete, 3 sets, 8 on the nordic curls, 3x8/leg with 2x53# KB + 1 red band and 8 pull-ups w/ 35# each set 

D.

For Time, with a partner, 1 partner working at a time @ Sustainable Pace

40 KB Goblet Tall Kneeling to Standing 53/35lbs

30 Strict Pull Ups

100 Dual KB Overhead March 53/35lbs

70 Sit Ups

40 KB Goblet Tall Kneeling to Standing 53/35lbs

70 Sit Ups

100 Dual KB Overhead March 53/35lbs

30 Strict Pull Ups

40 KB Goblet Tall Kneeling to Standing 53/35lbs

-19:38

Cooldown

1min Per Position x 2 Rounds

1st. Couch Stretch R

2nd. Couch Stretch L

3rd. Elevated Pigeon R

4th. Elevated Pigeon L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2min Heel Sit

-D/N complete, no time 

9/5/21

 Complete Rest 

9/4/21

 Today was a solid workout... had two drinks last night and it disrupted my sleep a tiny bit... overall felt good though once I got warmed up and moving. My lack of sleep/mental reservation from having drank went away once I got moving, especially given the low stakes of the workouts during this training cycle, there is basically no ME lifting, just a lot of quality movement, which is a very enjoyable way to train after a long "off season" of hard powerlifting and lots of travel this summer. 

Warm-up

2-3 Rounds

Optional - 10 Calorie Bike

25 Slant Board Jefferson Pulse

10 Banded YTW

10/arm Powell Raise

-Complete

A.

2-3 Sets

1. Single Leg Deficit Landmine RDL x 10/leg

rest 30sec

2. 15 Feet Elevated Side Plank Hip Taps/side

rest 30sec

3. 12 Dumbbell External Rotation/arm

rest 90sec

-85# for the RDLs, 5# for the DB ext rot

B.

Every 3mins x 4 Sets

4 reps TnG Clean Grip Deadlift No Hook Grip (build slightly off last weeks weights)

+

Parallette Push Up @ 32X1; 6-10reps (new tempo this week -make them tough with added weight or strict tempo)

*Build your weight on the Deadlift with each set and aim to keep the quality of your push-ups VERY HIGH. 

**Complete the push up sets immediately after each set of Deadlifts within the 3:00 time frame.

***Stop your push up sets the moment you can't hold the tempo or great form.

****TnG = touch and go, no pausing at the bottom or top of the rep

-335# for the clean grip DL... felt better than last week ... 8,8,6,6 on the push-ups 

C.

For Time

Run 400m 

50m KB Farmers Carry 

20 Dual KB Deadlift

50m KB Farmers Carry

Run 400m

40m KB Farmers Carry

15 Dual KB Deadlift

40m KB Farmers Carry

Run 400m

30m KB Farmers Carry

10 Dual KB Deadlift

30m KB Farmers Carry

Run 400m

*Rx - 70/53lbs

-14:01 ... felt very fit on this, enjoyed moving through this. 

D.

3 Sets: For Quality

1. KB Preacher Curl x 10-12 reps

2. Supine KB Horn Tricep Extensions x 10-12 reps

3. Hollow Body KB Pull-Over x 10-12 reps

rest as needed between movements and sets

-53# for the curls, 35# for the trip extensions and 26# for the pull-overs ... 3x12 on all movements 

Cooldown

Persist Hamstrings Quads and Calf 2.0

1min Per Station x 1-2 Rounds

1st. Weight Assisted Straddle Fold R

2nd. Weight Assisted Straddle Fold L

3rd. Couch Stretch R

4th. Couch Stretch L

Once complete with the above 4 stations for 1-2 Rounds, move onto the following.

2mins Toe Sit

-Complete, 1 rd 

9/3/21

Today was a solid workout. Had a great time and enjoyed myself in the gym. Really fun time and got some quality intensity out of the conditioning pieces. 

Warm-up

Optional 5min Easy Bike or Reverse Sled Drag

Ankles and Hip Flexors

2-3 Sets

15 Tibialis Raises

15 Double Leg Seated Calf Raise

15 Tuck Up in Dip Support + 15sec Tuck L Sit

-Complete 

A.

Snatch Grip Pattern

3 Sets *each set should remain unbroken*

5 Snatch Grip Behind the Neck Push Press

5 Overhead Squats (20X1)

rest as needed between sets

-85#, 125#, 135# ... really light on these, but I haven't been over squatting much this past year, was good to just move. 

B.

Back Squat; 33X1; 4,4,4; rest 3mins

*We want every single set to feel tough today and stick to the tempo precisely. You will hopefully be warmed up from the prior work, but be sure to take any additional warm-up sets to get to your working weight of 5 reps. The final two sets of 5 are where the effort should be prioritized

-205#, 230# 265# ... felt better than last week.... big leg/butt pump

C.

Every 90sec x 8 Sets

1st - 12/10 Calorie Ski + 6 Hand Release Push-ups + 6 Strict Pull Ups

2nd - 10 Sprawls + 2-3 Wall Walks

-Complete, 2 wall-walks throughout... much more difficult than I thought it would be 

D.

3-4 Sets @ Sustainable Pace

Bike 12/10 Cals

6 Hang Power Clean or Dual KB Clean

6 Push Press or Dual KB Push Press

rest 30sec

6 Hang Power Clean or Dual KB Clean

6 Push Press or Dual KB Push Press

Ski 12/10 Cals

rest 90-120sec between sets

-2x53# KB ... 3 x ...  times went 2:40 / 2:39 / 2:41 ... got a lot of intensity out of this, fun piece. 

Cool-Down

1min Per Station x 2 Rounds

1st. Thread the Needle R

2nd. Thread the Needle L

3rd. Anterior Chain Stretch R

4th. Anterior Chain Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Bench Shoulder Flex with Thoracic Mobilization

-D/N complete, no time