AM Workout (0500)
A.
For time:
33 Toes-to-Bar
800m Run
27 Deadlifts (225/155#)
400m Run
Rest 3:00
400m Run
27 Deadlifts (225/155#)
800m Run
33 Toes-to-Bar
B.
AMRAP 6:
:30 on / :30 off:
Max Pistols
C.
EMOM 10:
14 GHD SIt-ups
PM Workout (TBD)
A.
Supine Ring Pull-up
3x10
Banded Shoulder Vertical Lunge
3x:20
B.
Staggered Stance Trap Bar Deadlift
4x8
Lateral Med Ball Throw
4x10
C.
Single Leg Weighted Hip Bridge
4x8
D.
Reactive Tea Pots
4x10
Banded Adduction
4x10
Got in the class workout (part A) and then added in some accessory stuff after.... lots of shoulders today ... solid way to end the week.
A.
AMRAP 25, with a partner, alternating full rounds:
7 Lateral Bar Burpees
5 Strict HSPU
3 Squat Snatch (155/105#)
-Complete ... I don't remember the exact rounds ... but I got all the sets with unbroken SHSPU and quick singles on the snatches ... I think we were around 18-ish rounds, but not totally sure and didn't really care ... fun workout and good training for my SHSPU.
B.
Seated DB Press
4x8
-2x35# DB ... I was totally gassed out in my shoulders from A ... so kept these super light and just got in good reps
C.
Seated DB Lateral Raise
4x12
DB Shrugs
4x12
-2x10# DB, 2x70# KB
D.
Dips
3x12
Prone Incline DB Curls
3x12
Alternating DB Curls
3x12 (each arm)
-BW, 2x20# DB and 2x35# DB
E.
Banded Push-ups
2x10 + Max Push-ups at BW
-17, 12 ... 1 red band
F.
3 Sets:
KB Side Bends x 10 reps/side with 70# KB
Stationary Overhead Plate Lunge High Steps x 12 reps (6/side w/ 45# plate)
Tempo Ankle Taps (2 sec pause at each ankle) x 20 reps
Plank Oblique Twists x 20 reps
Rest :60
-Complete
Really good class workout today, didn't add anything on top of it due to time constraints, but still got a great workout.
A.
‘Nasty Girls’
3 RFT:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Clean (135/95#)
-6:33 (unbroken) ... my lifetime PR on this is 5:49 (unbroken) from 11/21/17 ... so from age 28 to 37 I've slowed down by 40 seconds on this one, which I feel like isn't too bad.
B.
Back Squat
14:00 Min to Heavy Single
-Singles went 367#, 387#, 407# ... all of these felt pretty good, didn't go too extreme for the RPE, but this was definitely a moderately tough effort after A.
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
