9/2/21

AM Workout (0700)

Today was a good workout, had fun, was very consistent on my paces and overall a little fast, but had a good time. 

Workout explanation: 3x (500m, 400m, 300m w/ 75sec rest b/t reps and 4min rest b/t 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 00:04:00

• 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 00:04:00

• 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

-Result = 

-1:52 / 1:52 / 1:52 

-1:27 / 1:25 / 1:25

-:57 / :58 / :56

PM Workout (1000) 

Today was overall a good session ... didn't feel particularly strong on the snatching... but it was a difficult rep scheme, ending with 3x below the knee snatch ... fun stuff overall, had a good time. 

 3-4 Rounds @ Warm Up Pace

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

12 Pike Squats

10 Underswitch to Crab Reach

8 Foot Elevated + Hand Supported Knee Over Toe Split Squat (Or foot flat on floor)

-Complete

A.

4-5 Sets

1 Snatch Pull

2 Power Snatch

3 Hang Power Snatch Below Knee

12sec Bike Sprint @ high Power

rest walk full recovery

-4 sets, went 135#, 155#, 175#, 175# ... wanted to go up to 185#, but that last set at 175# was tough enough.

B.

Cossack Squat Progression

EMOM x 6mins (Every Minute On the Minute)

1st - 10 Right Leg Cossack Squat

2nd -10 Left Leg Cossack Squat

Level 1 - Foot Elevated + Hand Supported

Level 2 - Foot on Floor Goblet

Level 3 - Foot on Floor KB Rack

Level 4 - Foot on Floor Back Rack

*choose from the levels above that will allow for optimal positioning

OPTIMAL POSITIONING:

-Torso Tall

-Full Knee Bend with Hamstring Covering the Calf Muscle

-Trailing Leg is Straight with Heel Down and toe can be up or down

Recommended Loading: 

-BW is a great starting place

-Goblet or KB Rack no more than 25% of bodyweight each

-Back Rack no higher than 50% of bodyweight

-Complete ... only did BW...unassisted ... was still taxing 

C.

Every 7mins x 4 Sets

A. 12-15 Hang Power Clean 115/75lbs

B. 10-12 Box Jump Overs 24/20"

C. 15-20 Cal Bike

D. 10-12 Bar Facing Burpee

E. 12-15 Wall Balls 20/14lbs to 10'

Set 1 - ABCDE

Set 2 - EDCBA

Set 3 - CDEAB

Set 4 - BAEDC

-Complete ... times were between 3:00 and 3:05 ... went on the short end of the rep scheme throughout ... had to modify the movements slightly due to space, my workout went like this: 

Every 7mins x 4 Sets

A. 12 Hang Power Clean 115/75lbs

B. 10 Box Jump, step down 24/20"

C. 15 Cal Bike

D. 10 Burpee

E. 12 Goblet Squats (50/35lbs db) 

Cooldown

Persist Groin Glutes and Abdominals 2.0

1min Per Position x 2 Rounds

1st. Butterfly or Wtd Butterfly

2nd. T Spine Can Opener

3rd. Standing Straddle Stretch

4th. 90/90 Glute Stretch L

5th. 90/90 Glute Stretch R

-Complete 

9/1/21

Complete Rest 

8/31/21

AM Workout (0700) 

Track Workout, explanation: 

1000m at moderate pace, 400m at fast pace, 700m at moderate pace, 300m at fast pace, 600m at moderate pace, 200m at fast pace Rest 2min b/t all reps

A.
Run 1000 Meter for 00:04:07 (moderate)

Rest for 00:02:00

Run 400 Meter for 00:01:29 (fast) 

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

-Result =

4:07

1:22 

2:48

:58

2:19

:32  ... was fast on the 300, 600 and 200 by a bit...  as I tended to warm up and the distances got shorter it was difficult not too push it. Overall felt very good on this, great way to start the day. 

PM Workout (1600)

Warm-up

2-3 Rounds

10 Calorie Bike (Optional)

15 Parallette Scapular Push Up

15 Prone Y Raise

10/arm Elbow on Knee Dumbbell External Rotation

-Complete

A.

Ski 10min Continuous Moderate Effort

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

2-4 Strict Dips (deep range of motion)

2-4 Strict Pull-Ups (pull as high as you can)

2-4 Strict Knee To Elbows

*Choose Reps you can complete in no more than 40sec off the ski erg. 

-Complete, 4 reps of all movements 

B.

3 Sets:

1. Strict Press 31X1; 4,4,3 reps

rest 30sec

2. Seated DB Arnold Press 20X0 x 8-10reps

rest 2-3mins

-115# x4, 125# x3, 135# x3 ... 2x25# DB for 3x10 each set ... this was a burner despite the light loading ... rough tempo

C.

6mins AMRAP

8 Strict Ring Dips or 12 Bench Dips

8 V Ups or 12 Tuck Ups

8 Burpees 

rest 2mins

6mins AMRAP

8 KB Floor Press 53/35lbs

12 KB Gorilla Row 53/35lbs (6/arm)

8 American KBS 53/35lbs

rest 2mins

6mins AMRAP

8 Parallette Push-Up

8 Toes to Bar / K2E 

8 Sprawls

-Complete ... don't remember the reps, but got a lot of quality movement/sweat out of this. 

D.

3 Sets Not for Time

Reverse Quadruped Crawl x 50ft

Supinated 10 sec negatives with 10 sec dead hang x 3

30 sec Wall Handstand Hold

-Complete 

Cooldown 

Persist Shoulders and Lats 2.0

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 

8/30/21

Today was a great workout... starting to feel more fit/better moving after 1 week of this program. Longer partner workout today was a good push and really fun. Looking forward to training tomorrow. 

 
Warm-up
Optional 5min Easy Bike or Reverse Sled Drag
Hinge, Knee Bend, and Hip Flexors
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
15 Right Leg Bodyweight Poliquin Step Up
15 Left Leg Bodyweight Poliquin Step Up
10 Glute Bridge V Walkouts

-Complete 

B.
Speed Squat
Back Squat 10X1; 3 reps Every Minute for 8mins
*load with 58% of 1RM (if you don't know specifically your 1RM, just increase slightly from last week)
*Your SPEED up from the bottom is most critical so don't overload this

-Complete, 275# across 

C.
3-4 Sets
1st - Nordic Hamstring Curl; 20X1; 10-12reps
rest 30sec
2nd - Reverse Nordic x 6-8reps (*See Scaling Options Below)
rest 30sec
3rd - 1.1.1 Ring Pull-Ups (10sec between each rep - ADD WEIGHT TO THESE or MAKE THEM AS HARD AS YOU CAN)
rest 2mins

-3 Sets, 53# for the pull-ups  ... scaled the reverse nordic curls to partial ROM 

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 
*1.1.1 = a cluster set; please go to our knowledge base on the functional bodybuilding website to find more information on how to read this programming language

D.
2 Rounds For Time, with a partner, 1 partner working at a time @ Sustainable Pace
10 Non-Dominant Arm Turkish Get Up 
25/20 Calorie Bike
10 KB Burpee Step Up 16-24"
15/12 Calorie Bike
100m KB Rack Carry
15/12 Calorie Bike
10 KB Burpee Step Up 16-24"
25/20 Calorie Bike
10 Dominant Arm Turkish Get Up
Rx Loading - 53/35lbs

-26:50 ... really fun partner workout, enjoyed it 

Cool-Down
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

8/29/21

 Complete Rest 

8/28/21

Today was a nice workout... felt great to sleep in and relax on a Saturday. Not too taxing of a workout, really fun aerobic/crossfit style partner workout. Looking forward to resting tomorrow and getting after it come Monday. 

2-3 Rounds
Optional - 10 Calorie Row
20 Supinated Band Pull Aparts
15 Dumbbell Bench pull Overs
10 Kettlebell Jefferson Curl

-Complete

A.
Pre Fatigue - Hinge, Scap, & Core Progressive - Odd Weeks
2-3 Sets
1. 15 reps Seated DB Good Morning (slow and controlled)
rest 30sec
2. 15 Support Oblique Tucks/side
rest 30sec
3. 10 Complexes (1 Scapular Push Ups + 2 Alternating Tall Plank Knee to Elbow)
rest 90sec

-Complete, 2x15# DB for the good mornings... thorough warm-up 

B.
Absolute Strength Work - Hinge and Closed Chain Push
Every 3mins x 4 Sets
5 reps TnG Clean Grip Deadlift No Hook Grip 
+
Parallette Push Up @ 2121; 6-10reps (weighted with plate or DB on your back as needed - regress down to your knees if needed)

*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 set the moment you can't hold the tempo or great form.
****TnG = touch and go, no stopping at the bottom or top of the rep

-315# across for the deadlifts... was going to build from there, but grip was a huge limiting factor here ... push-ups went 10,8,8,6... rough tempo

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

AB 3200m 
40 Alternating DB snatch - 50/35
20 Alternating Single Arm Devils Press - 50/35
AB 2400m
32 Alternating DB snatch - 50/35
16 Alternating Single Arm Devils Press - 50/35
AB 1600m
24 Alternating DB snatch - 70/50
12 Alternating Single Arm Devils Press - 70/50

-20:09 ... fun stuff, best I've felt during crossfit style conditioning in a while 

D.
Finisher - Arm & Core Focused
3 Sets: For Quality
1. Crush Grip DB Bicep Curl x 10-12 reps
2. DB Crush Grip Tricep Extension x 10-12 reps
3. Side Plank Powell Raise x 10-12/arm
rest as needed between movements and sets

-50# for the bicep curls, 35# for the extensions and 10# for the side raises 

Cooldown
 Persist Hamstrings Quads and Calf 1.0
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 

8/27/21

Today was a solid session... interesting to snatch and do muscle-ups in my basement... not completely ideal, but still got some good training in under the circumstances. 

Warm-up
Ankles and Hip Flexors
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.
Olympic Lift - Positional Strength Build - Odd Weeks
Weeks 1-3 we will be working Positional Strength in whichever lift you feel more inclined to follow
Every Minute on the Minute for 6-10 Sets Complete this Positional Complex:
1 Snatch Lift-Off
1 Segment Power Snatch (2sec hold below the knee)
1 Hang Power Snatch Below Knee (2sec hold below the knee)

-10 sets, started at 135# and ended the last two sets at 185# ... felt good on these, was fun. 

B.
Absolute Strength - Low Volume Squat Intensive 
Back Squat; 33X1; 5,5,5; rest 3mins
*We want every single set to be tough today and to also 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 today are where the effort should be prioritized.

-195#, 215#, 225# ... big quad/butt pump... rough tempo. 

C.
Muscle Endurance Gymnastics 
Every Minute on the Minute x 12mins

Higher Skill
1st - Strict Muscle Ups x 3-5reps
2nd - Handstand Walk 20m
3rd - Hand Release Burpee x 10-12

Lower Skill
1st - Strict Dip x 5 + Strict Pull Up x 5 
2nd - 3-5 Wall Walks
3rd - Hand Release Burpee x 8-10

*CHOOSE ONE OF THESE TWO NOT BOTH.
*Intent - I want you to start this training cycle Gymnastics build off with the mindset that these should feel fully manageable for the full 12mins of prescribed work. Don't push yourself to the limit. Choose reps that keep your quality high and get you a minimum of 30sec rest every round.

-Result = 

Min 1 - 3 Strict L-Sit Muscle-ups

Min 2 - 2-3 Wall-Walks (3,3,2,2) 

Min 3 - 10 Hand Release Burpees 

D.
Functional Pump Conditioning - IGT
3-4 Sets
Bike 10/8 Cals
6-8 Toes to Bar or K2E
12-16 Jumping Lunges or Switch Lunges
6-8 Toes to Bar or K2E 
Ski 10/8 Cals
rest 90-120sec between set

-Complete, 3 rounds, K2E

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

-1 Rd 

8/26/21

AM Workout (0715) 

Warm-up 

2x (100m at 1 mile goal pace, 200m walk), 400m at 1 mile goal pace

Rest 5 min

200m at 1 mile goal pace

Rest 5-6 minutes 

A.

1 Mile Run TT 

1-Mile Pacing Tip: The 1st lap should be about 2sec faster than laps 2 & 3. Start pushing to the finish with 30sec to go.

-Result = 5:58 ... probably the slowest mile I've ever ran? ... Overall had a good time doing this, but was a bit bummed with my time. I wanted to run a bit faster, but realistically this is probably good for me right now... over the course of powerlifting (and setting PRs in all my lifts) I definitely was not focusing on running. Last year on Halloween, about 10 months ago, I ran a 5:52. Given I've solely been focusing on strength this is right where I should be. At the end of this running program my goal is to run a 5:39... we will see how the next 12 weeks play out. 

PM Workout (1000) 

Today was a pretty solid session... lots of movement and fun lifting... haven't done much O-lifting during the pandemic, was fun to clean. 

3-4 Rounds @ Warm Up Pace
2min Bike/Row/or Run (pick up the pace on the last 15sec of each Round)
20 Elephant Walk Steps
20 Plank to Alteranting To Touch
10 Assisted KOT Squats

-Complete

A.
HOT START - Weight Cycling w/ Power Sprints
Barbell Cycling Option
4-5 Sets
1 Clean Pull
2 Power Cleans
3 Hang Power Clean Below Knee
12sec Bike Sprint @ high Power
rest walk full recovery

-4 Sets, 185# for 2 sets and 205# for 2 sets 

B.
Odd Weeks - Single Leg Strength Balance 
Range of motion priority Single Leg Training
EMOM x 6mins (Every Minute On the Minute)
1st - 10 Right Leg Knee Over Toe Split Squat
2nd - 10 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 

-Complete, level 2 ... bodyweight ... I've never done this movement, but it was a nice burn in the quads

C.
For Time
10-20-30
Ski Cals (Female Rx - 8-16-24)
Burpees no Jump no Clap
GHD SIt Ups or (15-25-35 Sit Ups)
12min Time Cap

@ 15min Mark
7min AMRAP
150/125m Ski
12 Walking Lunges
9 KBS 53/35lbs

@ 25min Mark
For Time
20/15 Calorie Ski
15 Burpees
10 KB Snatch/arm 53lbs

-Complete ... 11:50 (sit-ups), 5 or 6 rounds on the second part and 3:03

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 

-D/N complete, didn't have time 

8/25/21

Complete Rest 

8/24/21

AM Workout (0715)

Your 100m interval pace should be equivalent to your 200m time. Your 200m interval time should be 2sec slower than your 200m time. Record your 400m finishing time and 200m split. Record where performed (track, open road, trail, out & back, etc.)

A.

3 Sets of: 

Run 100m 

Walk 200m 

Rest 3:00 

Run 200m 

Rest 4:00-6:00 minutes then...

B.

400m TT 

-Result = 64 seconds ... splits of 30/34 ... I didn't really have much expectation of this, but I am hoping to drop this down to 56 over the next 12 weeks ... on the second half of this, about 270m in, a group of three people was walking in lane one... super lame and added a bit of time going around them... but I guess this will leave more room to PR later. 

PM Workout (1000) 

Had a good workout today, lots of quality movement and a fun conditioning piece 

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.

PreFatigue Push Pull Core

3 Sets NFT - PREFATIGUE

6-8 Single Arm Turkish Sit Up/arm

10 Bar Dips (BW or Weighted - only add weight if you can easily do 10 without stopping)

10 Ring Rows 2020

-Complete, 35# KB 

B.

Horizontal Push Absolute Strength

3 Sets:

1. Close Grip Bench 31X1; 4,4,3 reps

rest 30sec

2. Dumbbell Bench Press 20X0 x 8-10reps

rest 2-3mins

-165# x 4, 165# x 4, 185# x 3 ... 2x50# DB for DB Bench ... probably more there, but this super set was taxing... big burn in the chest 

C.

Density Short Length AMRAPs

4mins AMRAP

Ski 100m

5 Strict HSPU

5 Gorilla Rows/arm 53/35lbs

rest 2mins

4mins AMRAP

7 Burpees 

7 Parallette Push-Ups

7 Knees-to-Elbows 

rest 2mins 

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

-Was getting between 3-4 rounds on each of these ... don't remember the exact reps... was very fun/different than I've been doing, had a good time and got a good sweat 

D.

Shoulder Bulletproofing

3 Sets Not for Time

Band Around the Worlds x 10 (SLOW) 

Half Kneeling Windmill x 10/side (SLOW)

Dual KB Rack Carry x 50ft

-Complete, got 2 rounds in ... didn't have time for 3 ... used 35# KB for the windmills and 2x53# for the FR 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 

8/23/21

Today was the start of a new training cycle. Got everything in out of the first workout... wasn't too taxing, but definitely was a good aerobic sweat and lots of good movement. 

Warm-up
Hinge, Knee Bend, and Hip Flexors
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)
PreFatigue Prep

-Complete

A.
EMOM x 9mins
1st - 15 Right Leg Bodyweight Petersen Step Up
2nd - 15 Left Leg Bodyweight Petersen Step Up 
3rd -  10 Rower or 15 Banded Hamstring Curl

-Complete, banded 1 black band

B.
Strength Speed
Back Squat 10X1; 3 reps Every Minute for 8mins
*load with 55% of 1RM only (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, across at 255# 

C.
Strength Balance
3-4 Sets
1st - Nordic Hamstring Curl; 20X1; 10-12reps
rest 30sec
2nd - Knee Extension Bias Goblet Split Squat x 8-10/leg
rest 30sec
3rd - 1.1.1.1.1 Weighted Wide Grip Pull-Ups (10sec between each rep - HEAVY) 
rest 2mins

Cluster Sets - 1.1.1.1.1 Pull Ups means you perform 1 rep, rest 10sec, 1 rep, rest 10sec, 1 rep, rest 10sec.... until you complete all 5 reps. This is essentially an extended 5 rep set with break between singles to allow you to push yourself heavier and harder.

-Complete, 3 sets, 10 curls, 10 goblets squats with 53# KB and 1 red band and 53# for the pull-ups

D.
Functional Pump Conditoining - Aerobic Fatigue Grinder
For Time @ Sustainable Pace
10 Turkish Get Ups 5/arm
15/12 Calorie Ski
50m Farmers Carry
20/16 Calorie Ski
30 Box Jump Step Down (24")
25/20 Calorie Ski
50m Farmers Carry
30/24 Calorie Ski
10 Turkish Get Ups 5/arm
Rx Loading - 70/53lbs

-15:20 ... used 53# for the get-ups, 2x70# for the farmer's carry 

8/22/21

 Complete Rest 

8/21/21

Last workout before starting a new program on Monday. Put this together on the spot and tried to get as much intensity out of this as I could. Overall had a good workout. 

A.
4 RFT:
10 Overhead Squats (145#)

15 Toes-to-Bar

20 KBS (53/35#)

400m Run (on wet, tall grass)

-21:04 ... only part I got unbroken the entire time were the overhead squats... it was a bit hot out and between the TTB straight into the swings, was taxing on the grip. Overall fun to get in some tough crossfit ... not totally in shape for this, but happy to get this in. 

8/20/21

Today was an okay workout... didn't feel particularly great, but tried to get what intensity I could. Lots of life/work stress going that definitely distracted me from the session. 

A.
Seated Unsupported Strict Press
4 sets x 3 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-155# for 4x3... wanted to start at 155# and go up, but it was difficult enough 
 
B.
Wide Grip Bench Press
3 sets x max reps @ 85% (235#) 
85% of your one rep max bench press.

-5,4,4 ... rough 
  
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 75% (205#)
80% of your one rep max bench press.

-Complete
 
D.
Floor Press
5 sets x 5 reps
Choose a weight you can handle for all 5 sets.

-185# for 5x5... terribly difficult, haven't been doing this movement much and it showed 
 
E.
Behind The Neck Snatch Grip Strict Press
4 sets x 8 reps

-75# for 4x8
 
F.
Banded Tricep Extension
5 sets x 10 reps

-Complete, 1 black band 

G.

Side Planks 

3 Sets x :30/side

-Complete

8/19/21

 Active Recovery. Easy Run. 

-33:45 easy aerobic run. Really nice morning Annapolis... about 75 and humid with clear skies... took this easy and had a good time. 

8/18/21

Today was a tough session... primarily because of Part A... it wrecked me... lots of heavy reps and took a huge amount of effort... didn't have much of anything left in the tank for the rest of the workout. Got everything in and this workout left me wrecked. 

A. 
Sumo or Conventional Deadlift
5 sets x 6-8 reps @ 78% (420#) 
78% of your one rep max deadlift, of the style you choose.

-Complete, 5x8 ... no misses... very big effort. 
 
B.
Front Squat
1 set x 3 reps
Work up to a 3 rep max.
 

-135#, 205#, 225# ... called it there... probably the lightest front squatting I've ever done for 3! Just had nothing left in my posterior chain, couldn't push it at all. 

C.
Pendlay Row
5 sets x 5 reps
As heavy as possible.

-Across at 185# 
 
D.
Weighted Pull Ups
5 sets x 5 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
Super-Mans 
5 sets x 10 reps

-35# for the 5x5 pull-ups, 5x10 on the superman's 

8/17/21

Today was an overall decent workout... didn't feel particularly great, but tried to push myself as much as I could. 

A.
Bench Press
5 sets x 8 reps @ 78% (215#) 
78% of your one rep max bench press.

-Complete, missed the last rep of the 5th set. 
 
B. 
Board Bench Press
1 set x 3 reps
Work up to a 3 rep max.

-205#, 235#, 250# ... called it there, probably more there, but was tough after part A
 
C.
Board Bench Press
3 sets x 3 reps @ 90%
90% of the 3 rep max you just hit.

-Complete, across at 225# 
 
D. 
Paused Incline Dumbbell Bench Press
3 sets x 10 reps
Choose a challenging weight.

-2x50# DB 
 
E.
Pause Dips
3 sets x max reps
Body weight, 1 second pause at the bottom 

-8,7,7
 
F.
Paused Pullups
3 sets x max reps
Body weight, 1 second pause at the top 

-10,8,8 

8/16/21

Further Complete Rest 

8/15/21

 Complete Rest 

8/14/21

Dropped into a crossfit gym while traveling... hit an open gym workout that we made up on the spot. Got a nice workout, it was really fun to snatch and and clean, not movements we get in often while working out at home. Hardest part of the lifting was hook grip... my thumbs are quite out of shape for O-lifting.

A.

Every 90 seconds for 15 minutes (10 sets) of:

Power Snatch + Hang Power Snatch

-135# x 2 sets, 155# x 2 sets, 175# x 2 sets, 185# x 4 sets 

B. 

Every 90 for 15 minutes (10 sets) of:

Power Clean + Hang Power Clean 

-185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 235# x 2 sets, 245# x 2 sets 

C.

For time, with a partner:

100 Cal Row

90 Burpees

80 Box Jump Overs (24")

70 KBS (53/35#)

60 Cal Bike

50 Toes-to-Bar

-21:22 ... went through this 1:1 with a partner, got a good sweat and had fun, not too taxing. 

8/13/21

Today was a solid workout... still a bit sore in my shoulders/chest. Got a big pump and had fun. 

A.
Seated Unsupported Strict Press
5 sets x 5 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-135#, 140#, 145#, 145# 145# 

B.
Wide Grip Bench Press
3 sets x 5 reps @ 80% (225#)
80% of your one rep max bench press.

-Complete

C.
Incline DB Bench Press
4 sets x 8 reps
Choose a challenging weight.

-Complete, 2x75# DB

E.
Barbell Cuban Press
4 sets x 8 reps

Banded Face Pulls

4 sets x 20 reps

-45# bar for the cuban press, 1 red band for the face pulls

F.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Seated unsupported DB extensions, 50# DB for 3x12

G.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

2 sets x Durante Core (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, 2x15# DB for the side raises 

H.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

2 sets x Durante Core (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, 2x15# DB for the side raises 

I.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 75# bar

J. 
Hammer Curls 
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2x35# DB 

8/12/21

Had a great, albeit tough, workout this morning. Lots of big efforts on these movements... left me pretty smashed. 

A.
Sumo or Conventional Deadlift
4 sets x 6-8 reps @ 75% (405#) 
75% of your one rep max deadlift, of the style you choose.

-Complete, 4x8 at 405# 

B.
High-Bar Back Squat
1 set x 5 reps
Work up to a 5 rep max.

-Worked up to 340#... not much left after part A. 

C.
For time, with a partner, one partner working at a time: 
30 DB Thrusters (50/35#)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 DB Thrusters (50/35#)
20 Alternating Reverse Lunges with DB Farmer's Carry
10 DB Thrusters (50/35#)
10 Alternating Reverse Lunges with DB Farmer's Carry

-5:04 ... broke up the reps up evenly. 

D.
Chin Ups
4 sets x max reps

Super-Mans 
4 sets x 10-12 reps

-16,12,9,9 ... 4x10 on super-mans 

E.

Banded Straight-Arm Lat Pulldown
4 sets x 10 reps

One-Arm DB Row 

4 sets x 10 reps/arm 

-Complete, 1 black band and 100# DB for the rows 

8/11/21

Today was a good workout... happy to be back home and able to lift some weights. Got a solid pump, had a good time. 

A.
Bench Press
6 sets x 6 reps @ 75% (210)
75% of your one rep max bench press.

-Complete

B.
Feet up Bench Press
1 set x 5 reps
Work up to a 5 rep max, feet up.

-185#, 205# (fail - 4 reps) ... this was WAY harder than I anticipated... probably the most difficult form of bench press I've ever done. 

C.
Feet up Bench Press
3 sets x 5 reps @ 80% feet up 5rm

-165# ... went off 205# 

D.
Dumbbell Arnold Press
4 sets x 10 reps

-2x35# for 4x10... unsupported seated, probably could do more weight, but the next set of DBs I have are 50#s and that seemed like a massive jump 

E.
Weighted Push Ups
3 sets x 10 reps
If you cannot do weighted do body weight.

-45# x 7, 35# x 9, 35# x 8... ROUGH 

F.
Pull Ups
3 sets x 10 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10 with 20# 

8/5/21 - 8/10/21

 Complete Rest / traveling ... on a vacation in rural Wyoming, lots of times outdoors and lots of outdoor activities. No formal workouts or training, this was a really nice time away from the gym to let my body rest. 

8/4/21

Jumped into a crossfit class and got a pretty decent workout this morning... very simple, but effective for where my fitness is at the moment. Wish I could have gotten in more strength stuff, but only had an hour in the early morning to sneak this in during my current traveling. 

A.
Deadlift
5x10 

Rest 1:30 to 2:00 between each set 

-315#, 315#, 365#, 385#, 405# ... felt very strong on these, got all these reps without a belt. 

B.

AMRAP 10:

20 Push-ups

20 KBS (53/35#) 

10 Toes-to-Bar

3 + 10 KBS ... this was a bit of a shock to my body... haven't been training like this at all, but got through it and enjoyed myself. 

8/3/21

 Complete Rest 

8/2/21

 ~10-12ish mile hike covering 2000+ feet of elevation gain. Hiked from Stanley, ID to Sawtooth Lake and then the overlook above Sawtooth Lake. Great hike, great weather, amazing day to be outside in nature. 

8/1/21

 Complete Rest