AM Workout (0500)
A.
‘Nasty Girls’
3 RFT:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Clean (135/95#)
PR = 5:49 (unbroken) from 11/21/17
B.
Back Squat
14:00 Min to Heavy Single
C.
For time:
40 GHD Sit-ups
50 Pull-ups
100 Wall-Balls (20/14#)
50 Pull-ups
40 GHD Sit-ups
PM Workout (TBD)
A.
Rack Pulls
4x7
B.
Weighted BB Hip Thrust
4x8
DB Shrugs
4x8
C.
Sorenson Hold
3 x :30-:45
Standing Calf Raises w/ DBs
3x25
D.
Dips
12,12,Max
Prone Incline DB Curls
12,12, Max
Alternating DB Curls
12,12, Max
Today was a really solid conditioning / weaknesses workout ... another really good training session for me.
A.
For time:
2000/1800m Row
20 Wall-Walk
200 Double-Unders
8 Rope Climbs (15’)
1000m Row
10 Wall-Walks
100 Double-Unders
4 Rope Climbs’ (15’)
-27:41 ... overall this was tough ... lots of aerobic work and 30 WW / 12 RC with my heart rate maxing out was good training ... Overall I was happy with my effort here and my consistency on RC ... grateful to get them in and be able to train them.
B.
Every 2 for 14 (7 sets) of:
'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete ... this is the most sets I've built up to... but felt manageable and definitely better from an RPE standpoint than this did a few short weeks ago.
AM Workout (0500)
Today was a REALLY good training session for me ... lots of stuff I need to work on (running, BBJO, HSW) and overall I felt very good throughout this session. The easier day yesterday really helped. Overall happy with I how felt and how this went, great training.
A.
4 Sets:
AMRAP 2:
200m Run
Max BBJO (24/20”)
Rest 2:00
-16 reps each set
B.
EMOM 12:
Weighted Strict Pull-up (up to heavy single / 1 RM)
3-3-3-3
2-2-2-2
1-1-1-1
-Up to 105# for the final set
C.
Every 3:00 for 24:00 (8 sets) of:
15/12 Cal Ski
36' HSW (two 18' segments)
-Complete ... didn't time the rounds, just went for quality and accumulated some good time on my hands.
PM Workout (1500)
Had an overall decent afternoon workout... felt good throughout and enjoyed getting an upper body pump.
A.
CGBP
5x3
-185#, 205#, 215#, 220#, 220#
B.
Narrow, Neutral Grip Lat Pull-Downs
5x10
-180# across
C.
Slight Decline DB Bench
3x12
DB Pullover
3x12
-2x70# DB
D.
Barbell Curls
4x10
Prone Incline DB Curls
4x10
-80# curls, 2x20# curls
Active Recovery Day.
Easy 6 mile run with about a ~30 minute break in the middle. Ran a super easy pace to the beach and watched the sunrise ... took a very easy jog back.
AM Workout (0500)
A.
5 RFT:
9 Thrusters (95/65#)
6 Toes-to-Bar
9 Strict HSPU
6 Toes-to-Bar
9:59 ... thrusters and TTB unbroken ... SHSPU went 5/4 for 2 sets and then 4/3/2 for remaining ... tried to be deliberate about breaking and move consistently through this, definitely lost a little time on the second half with bigger rest on the HSPU ... but overall I felt fit and I am happy with getting through this.
B.
On 15:00 Clock:
Front Squat up to a heavy triple
-Triples went 220#, 270#, 290#, 305#
C.
EMOM 10:
13 GHD Sit-ups
-Complete ... this felt overall decent and a lower RPE than the last time I did this and tried for 12 reps ... will try for 14+ in the near future.
PM Workout (1400)
Had a solid afternoon workout... squatting felt good this morning and good this afternoon... this is nice given it wasn't feeling great a few weeks ago. Overall happy with how this went, looked super simple, but was a great leg pump.
A.
Back Squat
5,5,4,4,3,3
Standing One Arm DB Row
6x6
-315# x5, 335# x 5, 350# for the sets of 4 and 370# for the sets of 3 ... 97# KB for the rows
B.
Heel Elevated Bulgarian Split Squat
As one big super-set: 10, 10, then Max reps at BW
-2x53 KB for 10, 2x35# for 10 and then 20 at BW each leg - this was SUPER hard and a massive pump in the legs, fun stuff.
C.
Standing Calf Raises (bodyweight)
3x30
KB Side Bends
3x10/side w/ 70# KB
-Complete
D.
Banded Anterior Tibialis Raise
3x30
Bench Adduction
3x6
-Complete, 1 orange band
Solid final workout of the week... easier crossit and felt good getting in the lifting stuff.
A.
AMRAP 24, with partner’s alternating full rounds:
12/9 Cal Row
30 Double-Unders
4 Sand Bag Cleans (150/100#) - odd rounds
6 DB Snatch (80#) - even rounds
-Complete ... I think I did 7 total rounds and my partner was in his 8th when we hit the clock ... overall this was nice aerobic training and not taxing at all compared to my typical workouts, which I needed after a tough week of training.
B.
Unsupported Seated DB Press
4x8
-2x50#
C.
Slight Decline DB Bench
4x10
DB Pull-Overs
4x10
-70# DBs on both movements
D.
DB Shrugs
4x8
KB Skull Crushers
4x8
-2x70# shrugs and 2x35# KB skull crushers
E.
Standing Calf Raise w/ Single DB
3x15/leg
Banded Anterior Tibialis
3x15/leg
-50# DB, 1 red band
AM Workout (0500)
Lots of solid conditioning this AM ...
A.
AMRAP 9:
9 C2B Pull-ups
3 Hang Power Cleans (185/135#)*
*Add 3 HPC each round
-15 HPC + 11 HPC into the round of 18 ... this was pretty heavy and overall a challenging combination. 56 hang cleans at 185# and 54 C2B pull-ups ... lots of grip.
B.
EMOM 15:
1 Power Clean + 2 Split Jerks
-135# across ... focused on speed and position ... kept this light and technical, which was nice.
C.
Every 5 for 15 (3 sets) of:
800m Run
Max Set of Strict HSPU in remaining time
-12,10,10 ... rough, but tried to push it.
PM Workout (1500)
Overall got a decent back/arm pump this afternoon... was a bit fatigued, but I was happy to get this in as I've been working some longer hours and it was a nice relief to get away from my desk for an hour.
A.
Reverse Shrugs on Dip Bar
3x12
DB Shrugs
3x12
-Complete, shrugs went 70s,80s,90s
B.
RDL
5x4
DB Incline Rows
5x8/arm
-225#, 245#, 265#, 275#, 275#, 90# across on rows
C.
Machine Hamstring Curls
3x12
-160#
D.
Sorenson Hold
3 sets of :30
Rest :90
-Complete
E.
Alternating DB Bicep Curls
4x12/arm
KB Forearm Curls
4x12/arm
-2x35# DB and 26# KB
F.
Alternating DB Hammer Curls
3x12/arm
Prone Incline DB Curls
3x12
-2x35# DB and 2x20# DB for incline prone
