9/30/23

 Complete Rest 

9/29/23

 2 Mile Run

-Complete, untimed ... last run of the training cycle. 

9/28/23

Got in a recovery pump workout ... it was nice to flow through this and break up the stress of studying for my mid-terms. 

A.
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.

-Complete, across at 60#

B.
Push-ups
3 sets x 20

-Complete

C.
Pull Ups
3 sets x 8-12 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.

-Complete, 3x10

D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Across at 115#, 3x12

E.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 135#

F.
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.

-2x15 with 2x10#

G.
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.

-2x15 with 2x10#

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

-2x12 with 65#

I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x100#

J.

2 Sets:

Standing Calf raises x 15 reps (BW)

Plank x :60

-Complete

9/27/23

 2 Mile Easy Run (with stroller)

-Complete ... didn't time the run. 

9/26/23

Complete Rest 

9/25/23

AM Workout (0545) 

Got the in the CF Class and then went for a run afterward. 

A.
On a 14:00 Clock:

Snatch - Build up to a heavy single 

-Warmed up and then singles went: 185#, 195#, 205#, 215#, 225# ... all of these felt really good, I was surprised to get up to 225# comfortably, only because I am just finishing up 18 weeks of marathon trainings (400+ miles) and haven't been snatching much over the course of this. 225# still felt good and I got it confidently. 

B.

3 Sets of:

AMRAP 5:

8 Overhead Squats (95/65#)

8 Burpees-over-the-bar (lateral)

8 Pull-ups

Rest 3:00 between sets

-Result = 

4 + 3 Reps (3 OHS)

3 + 14 Reps (6 Burpees)

3 + 2 Reps (2 OHS) 

-This was really high intensity / challenging crossfit ... definitely tried to push it and had a lot of fun getting this in. 

Rest about 30 minutes and had 30g of carbs then... 

C.
3 Mile Run (with stroller) 

-Complete, untimed, nice and easy 

PM Workout (1400) 

Got in a solid chest/arm pump this afternoon ... not too taxing, kept the weights light and the rest intervals short. 

A.

Bench Press 

4x10 @ RPE 6-7

*Rest 2:00-2:30 b/t sets

-Complete, across at 185#

B.

1:1:2 Incline DB Bench Press

4 sets: 8 Reps (L+R+Both=1)- RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x35# DB

C.

Reverse Grip Bench Press

4 sets: 10 reps – RPE 8 
*Rest 1:00-1:30 b/t sets

-Complete, across at 95# 

D.

Banded Chest Fly, High to Low

4 sets: 12 reps – RPE 8 
*Rest 2:00-2:30 b/t sets

-Complete, across with 25# bands

E.

DB Skull Crushers

DB Hammer Curls 

4 sets: 10 reps – RPE 7
*Rest 2:00-2:30 b/t sets

-2x25# on the skull crushers, 2x35# on the curls 

F.

Tricep Extensions (band)

Fat BB Curls 

4 sets: 10 reps – RPE 7
*Rest 2:00-2:30 b/t sets

-1 black band, 45# fat bar

G.

2 Sets, for Max Reps:

Inverted Skull Crushers

Rest :90 between sets 

-20,18 

9/24/23

 Complete Rest 

9/22/23

AM Workout (0800)

8 Mile Run 

-Complete ... took 75 minutes ... averaged a 9:20 pace, low RPE here ... only have 3 more runs until race day!

PM Workout (1415)

Happy to get a pump in during the afternoon ... have had a super busy/stressful couple weeks... finally had the time to get a lift in and I appreciated it. 

A. 

Bench Press 

5 sets: 5 Reps - RPE 8

*Rest 2:00-2:30 b/t sets 

-205# across

B. 

Strict Press  

Strict Pull-ups 

4 sets: 10 Reps - RPE 8

*Rest 1:00-1:30 b/t sets 

-115# across on the press ... BW on pull-ups

C. 

Alternating DB Bench Press 

4 sets: 10 reps – RPE 8 (each side)

*Rest 1:00-1:30 b/t sets 

-2x50# DB

D. 

Strict Dips

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW 

E.

Bottom-up Single Arm KB Press 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-16# 

F.

Double Arm Dumbbell Curls 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

Incline Dumbbell Skull Crushers 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

-Complete with 35#s/25#s/15#s across both movements  

9/21/23

 3 Mile Run (with stroller)

-Complete ... untimed, haven't run this short of a distance in what seems like a while! This was nice and easy. 

9/20/23

 Hit the crossfit class (parts A and B) and got a run in afterward. 

A.
Every :90 for 5 sets:

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 60-70% (155-180#)

-Complete across at 165# ... didn't feel particularly great, but tried to hit good positions 

B.

AMRAP 4:

10 Power Snatch (135/95#)

Max Cal Echo Bike 

Rest 4

AMRAP 4:

30/24 Cal Echo Bike

Max Power Snatch (135/95#)

-Result =

-53 Cals

-19 Power Snatch

Ate about 40g of carbs and rested about 30 minutes then... 

C.

4 Mile Run (with stroller) 

-Complete, untimed 

9/19/23

Got in the CF class today ... wasn't able to focus at all due to work/life stress, just tried to get in what I could and move through this. I was supposed to run today, but just 100% wasn't feeling it, so I cut it out. 

A.
AMRAP 20:

15/12 Cal Row

15 Bench Press (135/95#)

15 Toes-to-Bar

-6 Rds + 10 Cal Row 

9/18/23

 4 Mile Run 

-Complete ... untimed, but definitely went fast and enjoyed myself after a really stressful weekend. 

9/17/23

Further Complete Rest ... wanted to get a run and a lift this weekend... but really tough life situation / single parenting while my wife travels didn't allow for anything this weekend. 

9/16/23

Complete Rest 

9/15/23

 12 Mile Run 

-1:51:52 ... about a 9:20 average ... this was a fun run ... probably one of the faster/maybe fastest run we've done during this marathon prep ... weather was perfect ... sunny, 60 with a slight breeze ... definitely helped our pace. Great run, felt fit and light on my feet... which was a nice feeling after slogging through some really hot and humid runs this summer. 

9/14/23

 Complete Rest 

9/13/23

Did the class workout (parts A and B) and then got in a 5 mile run afterward.

A.
Clean and Jerk - Start at RPE 5/10 and build to a heavy single 

10 Sets, every 1:15 

-185# for 2 sets, 205# for 2 sets, 225# for 3 sets, 245# for 3 sets ... definitely more there, but with all the marathon training, just kept these singles comfortable and tried to get really good reps in. 

B.

AMRAP 6:

2 Ring Muscle-ups

4 HSPU 

8 KBS (72/53#) 

Rest 2:00 

AMRAP 6:

10 Push-ups

1 Rope Climb 

-Result =

-6 rds

-7 rds + 4 push-ups 

Rest about 45 minutes and ate about 45g of carbs then... 

C.

5 Mile Run (with stroller)

-Complete ... didn't time this, just got an easy run in ... slightly higher RPE than yesterday, but I figured that would happen from the crossfit. 

9/12/23

 AM Workout (0730)

5 Mile Run 

-Complete ... untimed, just ran the usual route ... felt great today, those two rest days really helped. 

PM Workout (1215)

Did the crossfit class this afternoon (parts A and B) and then added in part C ... this overall toasted me ... it was fun to lift a heavy-ish barbell and do some crossfit. 

A.
Deadlift - Heavy Double for the day on a 12:00 clock

-135# x10, 225# x 8, 315# x 5 ... doubles: 405#, 435#, 455#, 475# ... all of these went up easily ... definitely more there, but just called it and got in lots of good reps. Made me excited to get back into some strength/lifting cycles after this marathon in a few weeks. 

B.

2 Sets:

21 Box Jump Overs (24/20")

15/12 Cal Row

9 Burpee Box Jump Overs (30/24")

21 Box Jump Overs (24/20")

15/12 Cal Row

9 Burpee Box Jump Overs (30/24")

Rest until 10:00, perform second set in reverse 

-5:44 

-5:58 ... solid crossfit conditioning ... blew up my legs 

C.

4 Sets:

20 GHD Sit-ups

10 Strict Pull-ups

Rest 2:00 between sets 

-Complete ... unbroken until the last set, which went 14/6 and 8/1/1 respectively

09/11/23

 Further Complete Rest 

09/10/23

 Complete Rest 

09/09/23

 5 Mile Run 

-Complete ... didn't time this run, legs and lungs felt surprisingly good given we just ran 20 miles two days ago ... happy to have recovered from such a long distance so quickly. 

9/08/23

 Complete Rest 

9/07/23

 20 Mile Run 

-3:40 running time, with a total time (including stops for bathroom/water) was 3:52 ... obviously this is not our fastest running... but it was 85, 67% humidity, with an actual perceived temperature of 95. It was about 75 degrees when we stepped off at 0730, but the second half of this was closer to feeling like 95. The longest run I've done in my life was our first marathon in Sept of 2019... building up to that marathon our longest training run was 20 miles ... so this run ties for my second longest run ever and probably one of the hottest I've ever experienced. Looking forward to tapering over the next few weeks and completing another full marathon soon. 

9/06/23

 Complete Rest 

09/05/23

 5 Mile Run 

-Complete ... ran the same usual route, didn't time it, but definitely ran slower than yesterday. It was about 85 and sunny out when I ran, the heat kept me to a nice easy pace. It was nice to get out the door and sweat. Last run before our biggest training run, 20 miles on Thursday! 

09/04/23

AM Workout (0930)

5 Mile Run

-Complete ... didn't this run, just ran my regular 5 mile route. 

PM Workout (15000

Got a decent pump today... put together my push and pull workouts ... cut a few movements out and generally lowered the weights down to get through this quickly, but this was a great session regardless ... left the gym with a very big upper body pump. 

A.

Bench Press 

5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-205# across ... used 225# last week, but just went lighter and shorter rest (about :90)

B.

Strict Pull-ups 

5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets

-35# arose ... used 53# across last week, but just went lighter/shorter rest again here

C.

Incline Bench Press 

Double KB Bent-Over Row 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-135# across on the bench, 2x53# KB for the rows 

D.

Incline DB Bench Press 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# across 

D.

Hex Press

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# across 

E.

DB Fly

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x15# across 

F.

Banded Tri Extensions 

3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-Complete, 1 black band ... tough!

G.

Barbell Drag Curls 

3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets

-Complete, 35# barbell 

9/03/23

Put this together on the spot and ended up getting a good workout out of this ... didn't feel great on the barbell ... no surprise there, haven't been olympic lifting much at all ... I wasn't concerned about that given I'm near the peak of an 18 week marathon training program ... overall felt decent on part C ... 70 SHSPU is a lot for me, happy not to gas out on these and get through them fairly consistently. Fun gym session, nice to get in with all the running lately. 

A.

Build to a heavy Cluster in 10 minutes

-135#, 185#, 205#, 225#, 245#, 255# (fail) - missed the lockout on 255#, but 245# felt solid. 

B.

8 Clusters
6 Clusters
4 Clusters
2 Clusters
2 Clusters*
-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2
*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.

-135# x 8, 155# x 6, 165# x 4, 185# x 2, 205# x 2 

C.

5 Rounds for time:
20 Cal Ski
7 Strict HSPU
15 GHD Sit Up
7 Strict HSPU

-22:42 ... rough, but fun. Went unbroken on the first set and tried to see how long I could last unbroken, ended up breaking up the HSPU in 4/3 each set after the 3rd set of HSPU. Fun stuff, solid workout. 

9/02/23

 12 Mile Run 

-Ran 2:06 for this ... was a bit slower than I was hoping for ... ran around 10:30s and I was hoping to do this closer to 10:00 ... regardless got the work done ... decided to at 10 am, which was a huge mistake ... it had gotten way too hot for a long run by that point. Overall still a solid run in Annapolis, even if it was a bit hot and slow.