10/1/20

AM Workout (1230) 

 Today was a decent workout overall... lower volume, just did the lifting, not the aerobic conditioning... just wasn't feeling it today. Have a lot of life stress going on, so was difficult to focus, but overall got some good intensity out of this and enjoyed it. 

Warmup

Bottoms Up Kettlebell Side Plank x 20sec/arm

Scapular Push Up on Elbows x 12

Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)

x 2-3 Sets

-Complete

 

A1) Z Press Complex: Barbell Z Press 30X1; 3,2,2; rest 15sec + Single Arm KB Z Press 20X0; 5-6/arm;

rest 60sec x 3

A2) Chainsaw Row: 20X0; 10-12/arm; rest 60sec x 3

-155# x 3, 160# x 2, 160# x 2 for BBZP, 35# for DBZP and 50# DB for the rows... rough tempo here... heaviest I've ever gone on this movement/tempo though 

 

B1) Single Arm Dumbbell Floor Press: 20X0; 10-12/arm; rest 60sec x 3

B2) Tall Kneeling Zottman Curls: 3030; 10-12 reps; rest 60sec x 3

-75# DB for the Floor presses at 3 x 10 ... 2 x 15# across for 3 x 12 on the curls 

 

C1) Bottoms Up Kettlebell Turkish Get Up: 3 Bottom Up Turkish Get Up R + 3 Bottom Up Turkish Get

Up L; rest 30sec x 3

C2) Supinated Strict  Pull Up: 30X0; 7-10reps; rest 30sec x 3

C3) Bent-Over Reverse Fly: 20X0; 12-15reps; rest 90sec x 3

-26# KB For the get-ups ... was hoping to go a bit heavier on this, but was difficult enough ... 3 x 7 unweighted for the pull-ups ... 2 x 15# for 3 x 12 on the reverse fly

PM Workout (1800)

Didn't particularly want to get these in... but who actually enjoys assault bike intervals? My wife was working out this evening and so I joined her in the gym. Overall felt good on these, was consistent. 

 

A. 

10mins Easy Continuous Movement

15/12 Calories Assault Bike

20' Inchworm

3 KB Clean R

3 KB Push Press R

3 KB Overhead Reverse Lunge R

3 KB Clean L

3 KB Push Press L

3 KB Overhead Reverse Lunge L

• Choose a light KB and just flow through the movements

-Complete, used a 26# KB

 

B) Bike 2000m @ 85% Aerobic Pace: rest walk 2:30 x 6 Sets

• The aim this week is to match the same split times as last week, only this week we have 1 more

sets than last. Volume increase without intensity increase.

-3:00 - 3:10 on each interval ... kept the RPM right around 65 on all sets 

9/30/20

 Short Running Intervals 

6 x 400m @ :90 Rest 

-Result = 84, 84, 80, 82, 84, 77  ... about the same as last week here ... last night was our wedding anniversary and I had two glasses of champagne and two glasses of red wine ... definitely didn't sleep great or feel 100% this morning, but got the work in. 

9/29/20

Today was overall a good session... the conditioning was a bitch and a half ... it was a long effort. Overall happy with today's training, had a good time in the gym. 

Warmup 
Monster Band Walk 25'/forward and backwards
Single Leg Hip Lift x 12/leg
KB Rack 1/4 Squat Pulse x 20-30sec
x 2-3 sets

-Complete
 

A) Seated Wide Stance Good Morning: 3010; 10-12 reps; rest 60sec between sets x 3

-95# across for 3 x 10 

 

B) Front Squat: 40X0; 3,3,3; rest 3mins each set building in weight - make your final sets quite TOUGH

-225#, 250#, 275# ... 4 second tempoo was rough, but 275# felt easier than I thought it would, fun stuff. 

 

C1) Deficit Landmine Single Leg RDL: 20X0; 8-10/leg; rest 60sec x 3

• Stand on 2-4" plates for added ROM this week

• Increase load from last week a touch

C2) Single Arm DB Cross Body RDL: 2010; 8-10/arm; rest 60sec x 3

-90# for 10, 8,8 on the landmine RDLs and 50# across for 3 x 10 on the DB RDL 

 

D1) Single Arm Dumbbell Overhead Walking Lunge: 10X0; 10-12 steps/arm; rest 30sec x 3

D2) Banded Hamstring Curl: 2020; 10-12 reps; rest 30sec x 3

D3) Banded Face Pull: 20X2; 10-12 reps; rest 90sec x 3

-75# across for 3 x 10 on the lunges ... 3 x 10 with 1 purple band for the hamstring curls and 3 x 10 with 1 black band for the face-pulls

 
E)
5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set). All should feel sustainable for the full time.
Ski 15 Cals
:20 Hollow Hold 
Assault Bike 15 Cals
4 Wall Walks
10 Burpees 
10 Knees-to-Elbows 
rest walk 3:00

-39:20 - 12:00 rest = 27:20 total time of intensity ... this was a slog, not too difficult (aside from the wall-walks) but just a lot of volume. Overall lungs felt good though. 

9/28/20

Crammed in my entire programming into one session today... wasn't too bad overall ... I felt good and got a lot of intensity out of today. Overall happy with how things went. Great training session, feeling good aerobically. 

A. 

Bench Press

1 x 1 @ 90% (245#)

1 x 1 @ 95% (255#) 

1 x 1 @ 95%+  (255#)+

1 x max reps (225#) 

-Complete ... went for a single at 265# for the 95%+ ... got this rep and was hoping to go for 275#, but 265# felt heavy enough ... Got 7 unbroken reps at 225#. 

 

B1) Landmine Push Press: 21X0; 8-10/arm; rest

30sec x 3

• Tempo is read as follows:

2sec from top of press back to shoulder

1sec pause in standing position with

landmine on shoulder

X explosive dip and drive PP

1sec hold at the top of the PP

B2) Tuck L-sit on Rings: 30-40sec; rest 30sec x 3

B3) Dumbbell See-Saw Row w/Theraband:

2121; 7-9/arm; rest 90sec x 3

-115# for the landmine PP ... L-sits went 3 x :30 and 2 x 50# for the DB rows 

 

C1) Mixed Grip Strict Pull Up: 31X1; 2.2; rest 30sec x 3

• 2 reps then switch grip and do 2 more (4 reps each set)

• Scale back to Lean Away Negatives - 3-5 second lowering

C2) Push Up Complex: AMRAP Strict HSPU Unbroken without Pauses;

rest 30sec + AMRAP Clapping Push Ups Unbroken without Pauses;

rest 90sec before C1 x 3 sets

• Scale up to deficit Strict HSPU

• Scale back as needed to Pike Strict HSPU and regular Push Ups

-Pull-ups across with 25# weight ... HSPU and clapping push-ups went 12/8 ... 11/8 ... 9/8 

 

D1) Glute Bridge Single Arm DB Bench Press: 20X1; 10-12/arm; rest 30sec x 3

D2) KB Cross Body Carry March; 20 steps/arm; rest 60sec x 3

-Presses with 50# DB ... 2 x 53# for the marches 
 

E)

AMRAP, on a 30:00 clock... 

0-10mins

800/700m Assault Bike

20 Steps Mixed KB Front Rack March (2 x 53# KB)

10 Burpees 

 

10-20mins

300/250m Ski

15sec Star Plank L

15sec Star Plank R

10 Box Jump Step Down 24/20"

10 Strict Ring Dips 

 

20-30mins

1 Round Strict 'Cindy' (5 Strict Pull-ups, 10 Push-ups, 15 Air Squats) 

12 Lateral Box Step Up and Over 24/20”

15 sec Handstand Hold Against Wall 

-Complete ... don't remember the exact rounds or reps, but flowed through this at a consistent pace. Fun conditioning. 

9/27/20

Took today's workout at a fairly easy effort... it was good aerobic movement / active recovery. 

A. 
5 Sets of: 
AB 2:30 sec @ 80% Aerobic pace;
 rest walk 90sec 
Ski 2:30 sec @ 80% Aerobic Pace; 
rest walk 90sec 

-Did this closer to 70-75% effort (62 RPM average on the bike, 1:59 /500m on the ski) ... got a bit of a sweat, but not taxing. 

B.

ROMWOD

-Complete 

9/26/20

AM Workout (0930)

This morning was a solid session.... fun track workout, it was nice to switch up the style of workouts and not just the same distance over and over. Overall fun way to start the day. 

 
Long Running Intervals
 
2 x 200m with 90 rest
 
2 x 400m with 2 minutes rest 
 
2 x 1000m with 3 minutes rest 

-Result =

-35, 36

-80, 83

-4:01, 3:59 
 
PM Workout (1800)

Overall decent workout this evening... cut out the cardio and shifted it to tomorrow.
 
Warmup
Wall Sit with Band Hip Abductions x 20reps
Curtsy Step Down x 8/leg
Bird Dog with Cross Body Knee/Elbow Touch x 10/side
x 2-3sets

-Complete
 
A1) Front Foot Elevated DB Suitcase Split Squat: 20X0; 8-10/leg; rest as needed x 3 - pre-fatigue
reps
• 2-4" Step for Front Foot
• Still keep the loads light
A2) Kang Squat: 8-10reps; rest as needed x 3

-2 x 25# to 1 45# bumper plate for the split squats and 95# across for the Kang Squats 
 
B) Back Squat: 5551; 4,3,2; rest 2:30
• Longer Tempo this week than last - attempt to hit similar loads as last week with the longer
tempo and fewer reps. Go up if you feel good.

-205# x 4, 225# x 3, 250# x 2 ... tough tempo 
 
C1) Death March: 30X1; 5-7 steps/leg (10-14reps total); rest 60sec x 3
C2) Barbell Glute Bridge: 20X1; 10-12reps; rest 60sec x 3

-2 x 35# for the death match; 135# across for the glute bridges 

D1) Ring Mountain Climbers: 2020 x 16-20reps alternating; rest 60sec x 3
D2) Single Arm KB Rack Wall Sit: 20-30sec/arm; rest 60sec x 3
• TOUGH loading - Aim for an unbroken 20-30sec set at the heaviest load you can for each arm

-3 x 20 on the mountain climbers, 3 x :30/each arm with a 35# 

9/25/20

 Complete Rest 

9/24/20

Had a decent workout this morning ... had to break up the sessions today as I really didn't want to do such a long cardio workout after a ~90 minute lifting session. Overall a great way to start my day, felt pretty solid throughout this workout and got a decent pump. Ended up not having time to get in the PM cardio... maybe will be able to sneak it in on another day. 

A) 
Bench Press 
3 x 5 @ 60% (165#) 

-Complete
 
B)
BB Row 
3 x 8-10 @ RPE 7 

-Complete, 3 x 10 @ 185# 

C1) Z Press Complex: Barbell Z Press 31X2; 2-4/reps; rest 15sec +

Single Arm DB Z Press 20X1; 6/arm; rest 60sec x 3

C2) Alternating Incline Dual Dumbbell Prone Row (Top Down): 30X0; 6-8/arm; rest 60sec x 3

-115# for 3 x 4 on the BZP, 35# for 6/arm across on the SA DBZP, 2 x 50# for 3 x 8 on the rows 

D1) Single Arm Dumbbell Floor Press: 20X0; 12-15/arm; rest 60sec x 3

D2) Dumbbell Hammer Curl to Press: 3030; 10-12 reps; rest 60sec x 3

-50# across for 3 x 15 on the floor press ... 2 x 25# for 3 x 10,8,8 on the curl to press ... hardest part of the workout was right here 

E1) Turkish Get Up Complex: 8 Dual Arm Turkish Sit Up + 4 Alternating Turkish Get Ups

rest 30sec x 3

• Load the Turkish Sit Ups lighter and the Turkish Get Ups heavier

E2) DB Star Plank: 20-30sec/arm; rest 30sec x 3

E3) Semi Supinated Strict Ring Pull Up: 20X1; 8-12 reps; rest 90sec x 3

-2 x 35# KB for the sit-ups, 53# KB for the get-ups ... 25# DB for the side planks at 3 x :30 and 3 x 8 on the ring pull-ups

F)

ROMWOD

-Complete

9/23/20

 Short Running Intervals
 
6 x 400m with 90 rest 

-Result = 

82, 82, 82, 85, 86, 77 ... overall happy with my effort... but it was a cold morning and this is my 4th day training in a row ... legs a bit sore from yesterday and overall I didn't feel great today, but got out what intensity from this that I could. I really hit a wall on that 5th interval and then went 100% on the last one... not exactly how this workout was supposed to be done, but got in all the intervals. 

9/22/20

 AM Workout (0830) 

Overall had a good AM session... legs were a bit tired from the 1000m running intervals on Sunday... but got through this fairly consistently. 

Warmup: 10mins Easy and Continuous Movement

250m Bike

8 Alt. World’s Greatest Stretch

4/arm KB Single Arm Flow (Row + Split Clean + Kneeling

Press + Overhead Lunge)

• Choose a light KB and just flow through the movements

-Complete ... used a 26# KB 

A) 

Bike 2000m @ 85% Aerobic Pace: rest walk 2:30

x 5 Sets

-Got all this in at about 63-65 RPM ... each taking between 3:00 and 3:10 

B) 

ROMWOD

-Complete

PM Workout (1600)

Overall had a great workout this afternoon ... really enjoyed not having to do conditioning at the end... felt strong on the front squats, which were very fun... I miss lifting heavy. 

 

Warmup

Monster Band Walk 25'/forward and backwards

Single Leg Hip Lift x 12/leg

KB Rack 1/4 Squat Pulse x 20-30sec

x 2-3 sets

-Complete 

 

A) Seated Good Morning: 2011; 12-15 reps; rest 60sec between sets x 3

-45#, 75#, 95# for 3 x 15 

 

B) Front Squat: 20X0; 1.2.3; rest 2:30 x 3

• Drop Sets: 1.2.3 = 1 rep Heavy, rest 15sec, 2 reps lighter, rest 15sec, 3 reps even lighter = 6

total reps for the first set. 3 total sets today - increase loads on each set if you can

-265# x 1, 245# x 2, 225# x 3 ... 275/255/235# ... 285/265/245# ... overall fun/different ... haven't done drop set tempo front squats in a very long time (if ever) ... fun stuff ... made me want to get back to regular lifting without constantly brutal tempos ... but still fun!

 

C1) Deficit Landmine Single Leg RDL: 20X0; 10-12/leg; rest 60sec x 3

• Stand on 2-4" plates for added ROM this week

C2) Dumbbell Romanian Deadlift: 10X0; 12-15 reps; rest 60sec x 3

• Fast reps - keep DB in front of legs

-80# to a 45" bumper plate for 3 x 10 ... DB RDLS for 3 x 15 with 2 x 35# DB 

 

D1) Single Arm KB Overhead Lunge: 20X0; 10-12/side; rest 30sec x 3

D2) Ring Body Saw: 2-3 reps with extended tempo (5sec out, 5sec hold, 5sec in, 5 sec hold); rest

30sec x 3

D3) Face Pull: 3011; 10-12 reps; rest 90sec x 3

-35# KB for 3 x 20 on the lunges ... body saws went 3,3,2... went to complete failure there on that last one ... tempo rocked me ... face-pulls with 1 black band 

9/21/20

 AM Workout (0730) 

Had a good session this morning... body felt good after the deload ... overall happy with how today went. I moved parts A and B (the bench program I am doing) to the morning session from the PM session and moved the conditioning piece in the PM from the AM session... just wanted to lift this morning and put off the long conditioning into a different session. 

Warmup: 

Tall Plank Theraband Lateral Walk 20'/side

Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow

Scapular Ring Rows x 10 (pause 1sec at top)

x 2-3 Sets

-Complete

 

A.

Bench Press

1 x 2 @ 90% (245#)

1 x 1 @ 95% (255#) 

-Complete, got all these reps easily 

 

B.

Super-Set x 3 

Incline DB Bench Press x 10

Face-Pulls x 30 

-Complete ... 2 x 75# DB and 1 red band 

C1. Standing Landmine Press: 20X1; 7-9reps/arm; rest 30sec x 3

• Building load from last week

C2. Tuck L-Sit on Parallettes: 30-40sec; rest 30sec x 3

C3. Dual KB Bent Over Row: 11X2; 8-10 reps; rest 90sec x 3

-Complete ... 90# for the presses ... :30 for each L-sit and 2 x 53# for 3 x 8 on the rows 

 

B1. Strict Pull-ups: 21X2; 3-5 reps; rest 30sec x 3

B2. Push Up Complex: 

3-5 Strict HSPU; 31X1; rest 15sec +

B3. 7-9 Ring Push Ups; 2020; rest 90sec before B1 x 3 sets

-Complete ... 3 x 5 on the Pull-ups and HSPU ... 7s on the Ring PU

 

D1. Alternating Dumbbell Bench Press (Top Down): 2020; 8/arm; rest 30sec x 3

D2. Filly Carry: 25m/arm; rest 60sec x 3

-Complete ... 2 x 50# DB for the bench press ... 2 x 72# for the carries 

PM Workout (1700)

A. 

On a 30:00 clock: 

0-10mins

350m Ski

10 Jumping Lunges

8 Burpees 

 

10-20mins

5 Strict Pull-ups

10 Push-ups

12 Alternating Step Ups (24/20")

14 Anchored Sit-ups 

 

20-30mins

21/16 Cal Assault Bike

30m KB Front Rack Carry (2 x 53# KB)

15m Quadruped Crawl

-Complete ... don't remember the rounds or reps, just got this in at a consistent aerobic 80% effort ... overall fun/easier piece to get in, got a good sweat. 

 

9/20/20

 Long Running Intervals 

 

3 x 1000m @ 3 minutes rest 

-Result = 

3:50

3:58

3:59 ... overall happy with this, but was on a highly congested track ... not even people using the track or running, but just standing around all over the track waiting for a soccer game. It was laughably disrespectful, but the track we run in was in a very low income area. Frustrating, but still got the work in. 

9/19/20

 Complete Rest 

9/18/20

Today was overall a good workout. Got a decent pump from all this and didn't push myself too hard on anything. Looking forward to some higher volume workouts next week and finishing up this program. 

A.
Bench Press
3 x 3-5 @ 77.5% (210#)

-Complete, 3 x 5 ... got all the reps easily 
 
B.
Overhead Press
4 x 5 @ 72.5% (140#) 

-Complete 
 
C.
Barbell Rows 3 x 8-10 @ RPE 7

-205# for 10, 10, 8 ... weights felt a bit heavier today and the RPE was only supposed to be 7 (as opposed to 8-9 on previous weeks) so I didn't push the loading here

D.

EMOM 10:

Odd: DB Bent Over Rows x 15

Even: DB Rear Delt Raises x 15

-Complete ... massive pump ... 2 x 35# for the rows and 2 x 15# for the delt raises 

E.

EMOM 10:

Even: Fat DB Hammer Curls x 15 

Even: Plank x :30 

-Complete .... tough grip finisher, 2 x 25# for the curls 

9/17/20

 Complete Rest 

9/16/20

Short running intervals 

 6 x 400 @ 2 minutes rest 

-Result = 

80, 80, 82, 80, 79, 78 ... didn't really feel warmed up until that 4th one... colder morning, felt a little affected by it given this is the first cold weather I've experienced in 3-4 months. Overall still a good session, happy to get this in. 

9/15/20

Overall had a good session today... mostly just a massive pump. Low stress / fun time. 

A.

Bench Press
5 x 2 @ 87.5% (235#) 

-Complete ... got all these doubles easily 

B.

Board Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-205# x 10, 215# x 10, 225# x 8 

 

C.

Super-Set x 3
Dumbbell Incline Bench Press x 10
Face-Pulls x 30 

-2 x 75# DB and 1 red band

D.

Super Set x 3 

Dumbbell Curls

3 sets x 8-10 reps 

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Tricep Push-Downs 

3 x 12-15 reps 

-Complete, 2 x 35# DB, 65# for the push-downs

E.

Super Set x 3 

EZ Bar Skull Crushers 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

EZ Bar Curls 

3 x 8-10 reps (each arm) 

-Complete, 75# across 

 

F.

Super Set x 3 

Hammer Curls

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Tricep Rope Push-Downs 

3 x 8-10 reps (each arm) 

-Complete, 2 x 50# for the curls, 65# for the push-downs

9/14/20

This week is a de-load week... halfway through the current program ... overall enjoying it and feeling fit, but I am much looking forward to a lower volume week.

A. 
6 Sets of (42:00 clock):
2:00 Ski @ 85% aerobic effort
:90 Rest
2:00 Bike @ 85% aerobic effort
:90 Rest

-Complete ... kept about a 2:00/500m ski pace and 65 RPM on the bike ... overall was a good sweat, not too taxing. 

9/13/20

 Complete Rest

9/12/20

 AM Workout (0830)

Went to an actual crossfit gym today... first time in about 6 months since I've been in a crossfit gym. This was a fun aerobic partner workout. Overall enjoyed myself on this, it was fun to run and push myself in a crossfit workout, have been training quite a bit differently the last few months.

A.
AMRAP 25, with a partner:
30 Push-ups
20 Toes-to-Bar
15 Thrusters (95/65#)
400m Run (200m each partner) 

-7 Rounds + 65 reps (finished the thrusters of the 8th round) ... felt good throughout, split this up almost equally (15/15 ... 10/10 ... 8/7 ... 200/200) 

B.

ROMWOD

-Complete

PM Workout (1530) 

Overall had a good PM session ... was nice not to have to get the cardio in this afternoon, felt good throughout these movements. 

Warmup

Seated Banded Hip Abductions x 20 reps

Box Step Down x 8/leg

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

x 2-3sets

-Complete

 

A1) Snatch Grip Romanian Deadlift: 3110; 8-10 reps; rest as needed x 3 - pre-fatigue reps

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

A2) Barbell Glute Bridge: 10X1; 15 reps; rest as needed x 3

-95# for both movements 

 

B) Back Squat: 4441; 5,4,3; rest 2:30

• Longer Tempo this week than last - attempt to hit similar loads as last week with the longer tempo

and fewer reps. Go up if you feel good.

-185# x 5, 215# x 4, 240# x 3 ... tough tempo, but overall manageable at these loads 

 

C1) Split Stance Good Morning: 4111; 6-8/leg; rest 60sec x 3

C2) Kettlebell Front Rack RNT Split Squat: 20X1; 8-10/leg; rest 15sec between legs; rest 60sec x 3

-95# for the good mornings ... 2 x 53# and 1 black band for the split squats 

D1) Dumbbell Side Plank Rotation: 15/arm; rest 60sec x 3

D2) Dual KB Rack Squat: 33X1; 6-9 reps; rest 60sec x 3

• Moderate loading - ensure you hit the tempo perfectly and hold a very active position at the

bottom of the squat. Do not sit passively at the bottom of the squat

-15# DB for the rotations ... 2 x 35# KB for the squats 

9/11/20

 Complete Rest 

9/10/20

AM Workout (0645)

Overall had a good workout this morning ... not in a great place mentally this morning, but got everything in... lacked focus, but tried to get out of this as much as I could. Tomorrow will be another day. 

 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) Z Press Complex: Barbell Z Press: 30X0; 4-6/reps; rest 15sec +

Single Arm DB Z Press: 20X0; 8/arm; rest 60sec x 3

A2) Alternating Incline Dual Dumbbell Prone Row (Bottom Up): 30X1; 6-8/arm; rest 60sec x 3

-95# x 6, 115# x 6 x 2 ... used 35# Across for the single arm DB ZP, 2 x 50# DB for the rows, 3 x 8

 

B1) Alternating Dumbbell Incline Bench Press Top Down: 31X0; 6-8/arm; rest 60sec x 3

B2) Zottman Curls: 2020; 10-12 reps; rest 60sec x 3

-2 x 50# for the bench for 3 x 8... 2 x 15# for the zottman curls for 3 x 10

 

C1) Turkish Get Up Complex: 2 Single Arm Turkish Sit Up R + 1 Turkish Get Up R x 2 Rounds

+ 2 Single Arm Turkish Sit Up L + 1 Turkish Get Up L x 2 Rounds; rest 30sec x 3

C2) Side Plank DB Powell Raise: 30X0; 8-10/arm; rest 30sec x 3

C3) Strict Knees to Elbows: 30X1; 8-10reps; rest 90sec x 3

-53# KB for the get-up complex ... 10# DB for the Powell raises ... 3 x 10 on the knees-to-elbows, although I had to break up the sets quite a bit 

 

D)

Ski 150m @ 75-80% Aerobic Effort

10 Jumping Lunges

5 Strict Toes to Bar

15 Steps Filly Overhead March R 70/53

5 Strict Pull Ups

15 Steps Filly Overhead March L 70/53

10 Burpees 

rest 60sec

x 6-8 Sets

-Complete ... only got in 6 sets ... took about 25 minutes ... this was fun conditioning, overall good stuff, but I was not motivated enough to get those last two sets in ... was happy for this session to be over. 

 

PM Workout (1630)

Got in the bench supplemental work in the PM ... had a productive day of work and was much happier this in the gym this afternoon. Low stress session, got a nice pump. 

 

A.

Bench Press

4 x 5 @ 75% (205#) 

-Complete

 

B.

Overhead Press 

3x5 @ 72.5% (140#) 

-Complete

 

C.

Barbell Row 

3 x 8-10 @ RPE 8 

-Complete 3 x 10 @ 215#

D.

3 Super-Sets of:

DB Skull Crushers (2 x 35# DB)

Neutral Grip Bent-Over DB Extensions (2 x 15# DB)

Rest :60

-Complete ... nice pump finisher 

9/9/20

 Short Running Intervals 

4 x 400m @ 2 minutes rest 

-Result = 

78, 78, 78, 80 .... not my fastest 400s, but happy to get these in pain-free. My goal for these was hit my goal mile pace (5:20 / :80 400s) ... was consistent here. Good stuff. 

9/8/20

AM Workout (0700)

Had to break-up my workout a bit due to some work obligations, but it was nice to just get the cardio in during the AM session. 

A)

Bike 1500m @ 85% Aerobic Pace: rest walk 2mins x 6 Sets

• The aim this week is to match the same split times as last week, only this week 1 more set than last. Volume increase without intensity increase. Utilize the breaks to keep quality high. 

-Complete ... kept 65-70 RPM ... this ended up being about 2:20 on each interval. Was very consistent here... blew up my legs a bit, but was overall good cardio. 

PM Workout (1700)

Overall had a good PM session ... pushed the loading a bit more today and overall felt strong. Enjoyed myself and took some good breaks between each piece as I wasn't rushed trying to get to the conditioning piece. Good stuff, looking forward to running tomorrow. 

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; 15-20 reps; rest

60sec between sets x 3

-Complete, 3 x 20, used a 25# DB 

 

B) Front Squat: 20X0; 3.3.3, 2.2.2, 1.1.1; rest 10sec/rest 2:30

• Clusters - 3.3.3 = 3 reps, rest 10sec, 3 reps, rest 10sec, 3 reps

= 9 total reps for the first set. 3 total sets today.

-205# for the triples, 255# for the doubles, 305# for the singles ... big effort on those reps at 305# ... the two second down was tough on the last couple reps 

 

C1) Single Leg Landmine Romanian Deadlift: 20X0; 8-10 reps/

side; rest 60sec x 3

• Increase load from last week

C2) Banded Hamstring Curls: 2020; 12-15 reps; rest 60sec x 3

-100# for 3 x 8 on the DLS ... 1 purple band for 3 x 15 on the curls 

 

D1) Kettlebell Rack RNT Reverse Lunge: 10X0; 8-10/leg x 1 set;

6-8/leg x 2 sets; rest 30sec

• Increase loads from last week

D2) Ring Body Saw: 10-12reps; rest 30sec x 3

D3) Rack Chin Hold: 30sec; rest

90sec x 3

-2 x 53 for a set of 10 and then 2 x 72# for 2 x 6 ... 3 x 10 for the body saws ... holds at the end sucked. Tough finisher, especially with the heavy KB lunges.