5/31/21

Today was overall a very fun workout... haven't been training for anything like this and I didn't feel great ... I think if my legs weren't so sore (I have about 7/10 DOMS right now) from Saturday's workout, this would have been a lot better.  Overall happy with this and I'm glad I just didn't injure myself... legs were sore and stiff during the warm-up and hurt from the first squat. Got the work in, albeit a slower pace than previous years. Push-ups unbroken, pull-ups went unbroken for 10 rounds then went to 3/2 or 3/1/1 for the last few sets. Squats were by far the worst part due to DOMS... overall happy to get this in and enjoyed doing this outside on the campus of the Naval Academy with my wife. 

'Murph' (strict pull-ups in boots/utes) 
1 Mile Run
100 Pull-ups (strict)
200 Push-ups
300 Squats
1 Mile Run 

-53:50 ... broke up into 20 rounds of 5/10/15 ... I've done boots/utes, but never with strict pull-ups... definitely took me a bit longer than previous years, but overall got a good workout out of this and had fun. 

5/30/21

 Complete Rest 

5/29/21

 Today was a good workout ... first time back and able to workout with my wife. It was really nice to workout together, had a much better time in the gym with her than I did working out alone. 

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: 30X0; 6-8/leg; rest as needed x 3 - pre-fatigue reps

• 2-4" Step for Front Foot

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

A2) Sumo Stance Good Morning: 20X0; 8-10 reps; rest as needed x 3

-2x25# to 1 45# bumper plate for the SS for 3x6/leg and 45# for 3x10 on the SSGM

 

B) Back Squat: 20X0; 5,4,3, 5,4,3; rest 2:00

• Wave Load - this loading sequence goes as follows. There are 6 total sets and the first 3 should

increase as the reps decreases. On the last 3 sets, the reps return back to 5 and then down to 3.

Your loads for the second wave should be higher than the loads used for the same rep scheme

from earlier.

• Tempo is quicker this week and there should be ZERO pauses!

-275# x 5, 300# x 4,  325# x 3 (no belt)

-305# x5, 325# x 4, 350# x 3 (belt) 

 

C1) Death March: 30X0; 4-6steps/leg (8-12reps total); rest 60sec x 3

C2) Barbell Hip Thrust: 20X1; 10-12reps; rest 60sec x 3

-2x50# DB. for the death march and 235# for the hip thrusts 

 

D1) Ring Body Saw: 3030 x 8-10reps; rest 60sec x 3

D2) Kettlebell Front Rack Wall Sit: 30-45sec rest 60sec x 3

• TOUGH loading - Aim for an unbroken 30-45sec set at the heaviest load you can.

-3x8 on the body saw ... 2x35# KB for the wall-sit 

 

E)

6 Sets of: 

AB 90sec @ 85% Aerobic pace;                                         

Rest walk 60 seconds 

Row 90sec @ 85% Aerobic pace; 

Rest walk 60 seconds 

-Complete ... good stuff, kept these fairly comfortable, but was a good sweat 

5/28/21

Today was a good workout... cut out of the cardio and benched instead ... had a long day given my work schedule and got this in during the evening. 

 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

-95# x 3, 115# x2, 135# x2, 35# Kb for 3x6/arm, and 50# DB for 3x12 rows 

 

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

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

-50# DB for the press for 3x12/arm and 2x15# for zottman 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) Semi Supinated Strict Ring Pull Up: 30X0; 7-10reps; rest 30sec x 3

• If you feel strong with your bodyweight to get the Rx reps and tempo - you can add a little weight

to your body in the form of a DB between the legs.

C3) Bent Over DB Side Raises: 20X0; 12-15reps; rest 90sec x 3

-53# across for the get-ups ... 3x7 unweighted on the pull-ups and 2x10# DB for 3x12 on the side raises

 

D)

Bench Press

3x10 

-185# across ... got in some comfortable reps here, just wanted to bench and did not have interest in the long cardio session after a really tough week at work 

5/27/21

Overall was tired when I woke up this morning... not exactly in the mood to run... once I got warmed up and started moving I felt decent though ... overall a good workout, I was dragging ass on that last set and was inconsistent on the intervals (tried to hit 1:30 all intervals) ... but glad to have gotten this in. 

Track Workout

 4 Sets of:
 
3 x 400m*
Rest :30 

*All 400s at the same pace 
 
Rest 5:00 between sets 

-Result = 

1:32

1:38

1:30

1:30

1:29

1:26

1:28

1:32

1:32

1:35

1:39

1:40 

5/26/21

Complete Rest ... feeling a bit tired from the hiking trip/time change ... it is catching up with me. 

5/25/21

This was a good workout, got in the lifting, had to push the intervals to the PM. Overall felt okay, but didn't really push a ton of the loading given I'm just coming off a big/tough hiking trip. 

 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

-3x10, 45#, 45#, 65# 

 

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

-225#, 265#, 280# ... rough tempo, probably more there, but got in quality reps 

 

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

-3x8/leg, went 85#, 90#, 95# and then 3x8/leg with 50# DB 

 

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

D2) Ab Wheel Rollouts: 10X0; 10-12 reps; rest 30sec x 3

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

-50# DB for 3x10/leg, rollouts 3x10, face-pulls 3x10 

5/24/21

Today was a good workout ... did the lifting as Rx and then modified the conditioning to ease back into training ... thankful to be lifting weights again after the big trip. 

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 

A1) Landmine Push Press: 21X0; 8-10/arm; rest
A2) Tuck L-sit on Rings: 30-40sec; rest 30sec x 3
A3) Dumbbell See-Saw Row w/Theraband:
2121; 7-9/arm; rest 90sec x 3

-Complete ... 95# x8, 100# x8, 105# x 8 on the PP ... :30 each L-sit and 2x35# DB with 1 blue band for the rows 
 
B1) Mixed Grip Strict Ring 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

B2) Push Up Complex: AMRAP Strict HSPU Unbroken without Pauses;

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

rest 90sec before B1 x 3 sets

-Complete ... 14/10 ... 14/10 ... 11/10 

 

C1) Glute Bridge Single Arm DB Bench Press: 20X1; 10-12/arm; rest 30sec x 3

C2) KB Cross Body Carry: 25m/arm; rest 60sec x 3

-Complete, 50# DB for 10/arm and 2x53# for the carry 

D)

On a 20:00 Clock: 

0-10mins

Partner Strict 'Cindy' (alternating full rounds with a partner) 

5 Strict Pull-ups

10 Push-ups

15 Air Squats 

 

10-20mins

Alternating stations with a partner: 

Partner 1: 

300/250m Ski

Partner 2: 

15sec Star Plank L

15sec Star Plank R

10 Alternating Box Step-ups (24/20")

-Complete ... don't remember the rounds, but just moved through this 20 minutes at a consistent pace, was a nice sweat. 

5/15 - 5/23

 TBD

5/14/21

Marine Corps PFT
Max Strict Pull-ups 
Max Sits-up in 2 minutes
3 Mile Run 

-Result = 

25 Pull-ups - max score = 23, I felt really good, so I went ahead and knocked out two above the max score for a lifetime PR (100)

115 Sit-ups (100) 

21:40 Run (79) 

Total score = 279 ... not my best PFT due to a slower run time, but I really don't care given I did 25 strict pull-ups... really happy with this and really happy with my upper body strength/strength generally right now. 

5/12/21 & 5/13/21

 Complete Rest / taper for PFT

5/11/21

AM Workout (0600)

Felt much better than yesterday... last normal workout prior to Friday's PFT. 

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# bar for 3x15

 

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

-235# x1, 215# x 2, 185# x 3 

-275# x1, 225# x 2, 205# x 3 

-305# x1, 275# x 2, 225# x 3 

 

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

-75# for 3x10/leg on the LMRDL and 2x50# DB for 3x12 on the DB RDL

 

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 3x10/leg on the lunges ... 2 body saws each set and 10 face-pulls with 1 red band each set

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

x 5 Sets

• With the increased distance this week we are going to

lower the volume of total sets back down.

-Complete ... felt okay on these... was hitting right around 3:10 on each interval ... didn't really push the effort very high, but got it done. 

PM Workout (1800)

Feeling extremely stressed with life/work, but got this in quickly... didn't feel great and I'm probably decently overtrained at the moment... looking forward to a few days off. 

A.

Bench 

Doug

1 @	130	x 10
1 @	190	x 5
3 @	220	x 5

-Complete

Alex

1 @	90	x 10
1 @	130	x 5
3 @	150	x 5

B.

Pause Close-Grip Bench Press

3 sets x 6-8 reps 

Strict Pull-ups

3 sets x 12 reps 

-Complete ... went 150# for the bench, 3 second pause for 3x8... kept it light and got quality reps 

5/10/21

Cut out the cardio today due to generally feeling tired/fatigued ... haven't taken a day off in over a week due to some schedule/time constraints and having to throw in a 75 minute run in on a day that should have been a rest day... anyway, got a nice pump from this bodybuilding stuff and was in/out of the gym in less than an hour. 

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

 

A1) Standing Landmine Press: 20X1; 7-9reps/arm; rest 30sec x 3

• Building load from last week

A2) Tuck L-Sit on Parallettes: 30-40sec; rest 30sec x 3

A3) Dual KB Bent Over Row: 11X2; 8-10 reps; rest 90sec x 3

-105# for 3x8/arm ... :30 for each L-sit and 2x35# KB for 3x10 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 + 7-9 Ring Push Ups; 2020; rest 90sec before B1 x 3 sets

-Complete ... HSPU went 5/5/3 and 7 ring push-ups each set 

 

C1) Alternating Dumbbell Bench Press (Top Down): 2020; 8/arm; rest 30sec x 3

C2) Filly March: 25 steps/arm; rest 60sec x 3

-2x50# DB for the bench and 2x53# KB for the marches 

5/9/21

Had a solid workout this morning... got a lot of quality intensity out of this... was a bit nervous going into this as I drank about 7-8 beers between 1 and 5 pm yesterday ... woke up a bit foggy, but after some coffee I felt overall good while running. 

Track Workout 

3 sets of: 
600m 
Rest :90
 
Rest 4:00 
 
3 sets of:
200m 
Rest :90 
 
Rest 3:00 
 
3 sets of:
500m 
Rest :90 
 
Rest 3:00 
 
3 sets of:
200m Run 
Rest :90

-Result = 

600s @ 2:20-2:25 (6:00/mile pace)

200s @ :40 (5:20/mile pace)

500s @ 1:50 (6:00/ mile pace)

200s @ :30-32 (100% effort) 

5/8/21

Today was a good workout, overall a solid session. 

 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

-65# for the SGRDL... 45# for the bridges 

 

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, 205# x 4, 240# x 3 

 

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 3x6/leg in good mornings ... 2 x 35# for the split squats for 3x10/leg

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# for the side plank rotations, 2x35# for 3x6 on the squats 

 

E)

6 Sets of: 

Ski 2:00 @ 80% Aerobic pace

rest walk 60 sec

Bike 2:00 @ 80% Aerobic pace

rest walk 60 sec 

-Complete ... not the best I've felt ... was getting 30 cals on the ski and 25-30 cals on the bike ... feeling beat up from the week/no rest days. 

5/7/21

 AM Workout (0600) 

Couldn't get the cardio in this AM due to time constraints... still got a nice bodybuilding/pump workout from this... given the long round yesterday my aerobic system probably needs the rest anyway. 

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# for bpzp ... 35# for dbzp ... rough 

 

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

-2x50# for the bench press  ... 2x15 for the zottman curls 

 

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

-35# for the sit-ups/get-ups ... 10# for the powell raises ... did 3x8 on the knees-to-elbows, but could not maintain a 3 second eccentric... was closer to 2 to 0 for the eccentric... still very hard. 

PM Workout (1500)

A.

Bench Press

Doug

1 @	130	x 10
1 @	190	x 5
1 @	220	x 3
3 @	245	x 3

-Complete ... didn't get all my reps at 245# ... did one set at 245# and barely got it... dropped down to 235# because I didn't have a spotter and didn't want to risk it. Got all the remaining sets at 235# 

Alex

1 @	90	x 10
1 @	130	x 5
1 @	150	x 3
3 @	170	x 3

B.

Board Bench Press (RPE 8)

3 x 8-10 reps (used 225# last week) 

BB Row (RPE 8) 

3 x 8-10 reps (used 205# last week)

-Complete, 3x10 at 205# for both movements ... no spotter and generally not feeling great, got in quality reps and a good pump 

C.

'Death by Strict Pull-ups' w/ weight vest (20/14#)

straight into.. 

'Death by Strict Pull-ups' (unweighted)

-9 Reps (20/14#) ... unbroken sets until 9 which went 6/2/1 

-10 Reps (unweighted) ... unbroken sets until 10, which went 6/2/1/1 

D.

Bent-Over DB Side Raises 

3 x 10 reps 

-Complete, 2x25# DB 

5/6/21

Long Run ... today was supposed to be complete rest, but had to go out for a long run prior to taking my semi-annual height/weight... had to drop a bit of water weight. Total run time of 75 minutes ... felt great until 40 minutes and then a noticeable decline and the last 15 minutes slowed to a crawl... definitely not aerobically fit for such a long run. Fun/different training, at least the weather was good. 

5/5/21

Track Workout

6 x 3 minutes max distance

Rest :45

-Complete ... hit 700m each interval ... overall felt really good on this workout ... maybe could have pushed the pace slightly, but I was happy with the consistency and how good I am feeling aerobically. 

5/4/21

This morning was a good workout ... long workout, but got everything in and felt good overall. 

 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 Banded Hip Thrust: 10X1; 15-20 reps; rest

60sec between sets x 3

-Complete, 1 red band 

 

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.

-225# for the triples, 275# for the doubles, 315# for the singles ... felt strong, but a bit rough on my T-spine ... no direct pain, but some tightness. 

 

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

-105# for 3x10/leg on the RDL ... 1 purple band for 3x15 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) Bodyweight Row Hold: 30sec; rest

90sec x 3

-2x35# for the first set of lunges for 3x10/leg ... 2x53# for 2x6/leg for the 2nd and 3rd set ... 3x10 body saw and :30 for each row 

 

E)

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.

-Kept all of these right around 2:20 ... felt consistent and aerobically fit 

5/3/21

 AM Workout (0600)

Warmup: 

Yoga Push Up x 10

Prone Snow Angels x 10

Scapular Pull Ups x 10

x 2-3 Sets

-Complete

 

A1) Standing Landmine Press: 2011; 8-10/arm; rest 30sec x 3

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

A3) Dumbbell Elbowing Row: 20X1; 6-9/arm; rest 90sec x 3

-95# for 3x10/arm on the presses ... :50 with a 35# plate for the planks ... 50# for 3x8/arm on the rows

 

B1) Strict Ring Pull Up: 21X1; 6-8 reps; rest 30sec x 3

B2) Strict Handstand Push-up: 21X1; 6-8 reps; rest 90sec x 3

-6 reps for all 3 sets on both exercises... big pump on this 

 

C1) Single Arm Dumbbell Bench Press : 30X0; 7-9/arm; rest 60sec x 3

C2) Mixed KB Rack Overhead Marches: 25 steps/arm; rest 60sec x 3

-75# for 3x7/arm ... 2x35# KB for the marches 

 

D)

10 Sets of: 

Ski 250m

Bike 10 Cals

30 sec L sit 

rest walk 1min

• Scale L-Sits Back to Tuck L-sit or Hollow Hold

-Complete ... scaled back to hollow holds ... just was not in the mood to touch the parallettes today... got all the sets unbroken, but still got a lot of intensity/challenge out of this. Good stuff, took about 35 minutes total. 

PM Workout (1800)

A.

Bench Press 

Doug

1 @	130	x 10
1 @	190	x 5
1 @	220	x 3
1 @	245	x 2
4 @	270	x 1

Alex

1 @	90	x 10
1 @	130	x 5
1 @	150	x 3
1 @	170	x 2
4 @	185	x 1

-Complete ... with a few misses... need small spots on my first two singles at 270#... dropped it down to 265# to get more quality reps ... not a great bench day.

B.

Pause Bench Press

3 sets x 6-8 reps (used 185# last week)

Strict Pull-ups

3 sets x 15-18 reps 

-Complete, 195# and 3x18 ... feel good on pull-ups.