Hit the class workout this morning, and then added in some accessory stuff after, it was a fun session. Enjoyed myself getting after this workout... haven't hit it since the summer of 2013 and it was nice to improve my time by about 5 minutes.
A.
'Lumberjack 20'
For time:
20 Dead-lifts (275/185#)
400m Run
20 KBS (72/53#)
400m Run
20 Overhead Squats (115/85#)
400m Run
20 Burpees
400m Run
20 C2B Pull-ups
400m Run
20 Box Jumps (24/20")
400m Run
20 Squat Cleans (115/85#)
400m Run
-20:47 ... everything unbroken but the squat cleans ... this is slightly modified as the original workout is supposed to be squat cleans with dumbbells ... but regardless I was happy with my time on this and I was happy to really push everything.
B.
3 Sets:
5 Strict Weighted Pull-ups (35#)
100' 1-Arm Farmer's Carry (70#) - 50' left, 50' right
Rest as needed
-Complete
C.
3 Sets:
Single Arm Dead-lift (70#) x 20 reps (10 left, 10 right)
Plank x :60
Rest as needed
-Complete
D.
ROMWOD
-Complete
Tuesday, July 11, 2017
Monday, July 10, 2017
7/10/17
AM Workout (0630)
Hit the class workout in the morning ... was happy to see our gym is actually doing a strength program ... today was 'test' day for that program.
A.
Front Squat
20:00 to establish 1 RM
-Singles = 325#, 345#, 355#, 365# ... felt very good on all of these ... 365# went up fairly easily, I basically ran out of time and had no idea where my 1 RM from squat was at ... possibly more there, but I was really happy with 365# given I am coming off of TBS and what a number it did on my body ... old PR of 405# is no where in sight, but maybe I'll get there again one day, although that isn't a huge priority in my training right now.
B.
3 RFT:
25 Push-Press (95/65#)
50 Double-Unders
25 Toes-to-Bar
-9:12 ... short/fast workout ... I felt pretty shitty on this ... lots of alcohol and weird food / bad sleep has me feeling pretty terrible... but got through it and tomorrow is another day.
PM Workout (1300)
A.
For time:
100 KBS (72/53#)
100 Push-ups
100 Sit-ups (anchored)
100 Air Squats
-20:03 ... this ended up being much more difficult than I thought it would be ... pretty much everything but the air squats was very tough ... KBS took about 6 minutes ... push-ups were done in consistent sets of 5 with about 5-15 seconds rest in between each set ... the anchored sit-ups were also a bitch... I forgot how much more difficult than regular 'ab-mat' situ-ups these are ... overall a nice addition to complement what I did in the morning, nothing crazy though.
Hit the class workout in the morning ... was happy to see our gym is actually doing a strength program ... today was 'test' day for that program.
A.
Front Squat
20:00 to establish 1 RM
-Singles = 325#, 345#, 355#, 365# ... felt very good on all of these ... 365# went up fairly easily, I basically ran out of time and had no idea where my 1 RM from squat was at ... possibly more there, but I was really happy with 365# given I am coming off of TBS and what a number it did on my body ... old PR of 405# is no where in sight, but maybe I'll get there again one day, although that isn't a huge priority in my training right now.
B.
3 RFT:
25 Push-Press (95/65#)
50 Double-Unders
25 Toes-to-Bar
-9:12 ... short/fast workout ... I felt pretty shitty on this ... lots of alcohol and weird food / bad sleep has me feeling pretty terrible... but got through it and tomorrow is another day.
PM Workout (1300)
A.
For time:
100 KBS (72/53#)
100 Push-ups
100 Sit-ups (anchored)
100 Air Squats
-20:03 ... this ended up being much more difficult than I thought it would be ... pretty much everything but the air squats was very tough ... KBS took about 6 minutes ... push-ups were done in consistent sets of 5 with about 5-15 seconds rest in between each set ... the anchored sit-ups were also a bitch... I forgot how much more difficult than regular 'ab-mat' situ-ups these are ... overall a nice addition to complement what I did in the morning, nothing crazy though.
Friday, July 7, 2017
7/8/17
Had a very solid workout this morning .... didn't feel particularly great given the amount of food and alcohol I've had this week ... but got through everything and had a good time this morning. Great way to start the day.
A.
Every 2 for 12 minutes (6 sets):
Power Snatch + Overhead Squat x 1 rep @ 75% (185#)+
Build over the course of 6 sets
-185#, 185#, 195#, 195#, 205#, 205#
B.
Every 2 for 12 minutes (6 sets):
Power Clean + Push-Jerk x 1 rep @ 75% (235#)+
Build over the course of 6 sets
-235#, 235#, 235#, 245#, 255#, 265# (failed jerk) ... felt like shit on these after the snatching, but tried to push it.
C.
'Badger'
3 RFT:
Squat Clean (95/65#) x 30 reps
Pull-ups x 30 reps
Run 800m
-27:05 ... haven't done this workout in about 6 years ... my previous PR was 27:45 ... so I haven't improved much since then ... but it is hard to compare given these were done at different gyms with different 800 routes ... overall happy with my performance today, plus this didn't exhaust me as much as I remember this working exhausting me 6 years ago. Always a fun/tough workout. Pull-ups were all 15/15 ... cleans were a shit-show.
D.
3 Sets:
Plank x :45 seconds
Rest 1:15
-Complete
3 Sets:
Hollow-Hold x :30 seconds
Rest 1:30
-Complete
A.
Every 2 for 12 minutes (6 sets):
Power Snatch + Overhead Squat x 1 rep @ 75% (185#)+
Build over the course of 6 sets
-185#, 185#, 195#, 195#, 205#, 205#
B.
Every 2 for 12 minutes (6 sets):
Power Clean + Push-Jerk x 1 rep @ 75% (235#)+
Build over the course of 6 sets
-235#, 235#, 235#, 245#, 255#, 265# (failed jerk) ... felt like shit on these after the snatching, but tried to push it.
C.
'Badger'
3 RFT:
Squat Clean (95/65#) x 30 reps
Pull-ups x 30 reps
Run 800m
-27:05 ... haven't done this workout in about 6 years ... my previous PR was 27:45 ... so I haven't improved much since then ... but it is hard to compare given these were done at different gyms with different 800 routes ... overall happy with my performance today, plus this didn't exhaust me as much as I remember this working exhausting me 6 years ago. Always a fun/tough workout. Pull-ups were all 15/15 ... cleans were a shit-show.
D.
3 Sets:
Plank x :45 seconds
Rest 1:15
-Complete
3 Sets:
Hollow-Hold x :30 seconds
Rest 1:30
-Complete
Wednesday, July 5, 2017
7/6/17
Had a decent session this morning during open gym ... lighter %s on the lifting today and kept the conditioning intensity relatively low. Overall felt a little tired and beat up today, especially in my shoulders. But had a good session in the gym today, it was a good time.
A.
Every 2 for 12 (6 sets):
Snatch Push-Press + Overhead Squat
Build to today's heavy
-135# x 3 sets, 185# x 3 sets ... kept this really light, used as a warm-up.
B.
On a 24 minute running clock:
Every 2 for 6 (3 sets):
High Hang Snatch x 3 reps @ 50% (135#)
followed by...
Every 2 for 6 (3 sets):
High Hang Snatch + Hang Snatch @ 60% (155#)
followed by...
Every 2 for 6 (3 sets):
Hang Snatch + Snatch @ 70% (175#)
followed by...
Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80% (195#)
-Complete ... focused on speed and technique, wasn't feeling particularly great today.
C.
Back Squat
4 Sets of 3 Reps @ 80% (315#)
Rest as needed
-Complete
D.
EMOM 18 (6 sets):
Min 1 - GHD Sit-ups x 15 reps
Min 2 - Hand-stand Walk x 20 feet
Min 3 - Assault Bike x 15 cals
-Complete ... was a good sweat / movement ... much easier than yesterday, which was much needed.
A.
Every 2 for 12 (6 sets):
Snatch Push-Press + Overhead Squat
Build to today's heavy
-135# x 3 sets, 185# x 3 sets ... kept this really light, used as a warm-up.
B.
On a 24 minute running clock:
Every 2 for 6 (3 sets):
High Hang Snatch x 3 reps @ 50% (135#)
followed by...
Every 2 for 6 (3 sets):
High Hang Snatch + Hang Snatch @ 60% (155#)
followed by...
Every 2 for 6 (3 sets):
Hang Snatch + Snatch @ 70% (175#)
followed by...
Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80% (195#)
-Complete ... focused on speed and technique, wasn't feeling particularly great today.
C.
Back Squat
4 Sets of 3 Reps @ 80% (315#)
Rest as needed
-Complete
D.
EMOM 18 (6 sets):
Min 1 - GHD Sit-ups x 15 reps
Min 2 - Hand-stand Walk x 20 feet
Min 3 - Assault Bike x 15 cals
-Complete ... was a good sweat / movement ... much easier than yesterday, which was much needed.
7/5/17
Had a really good workout today... went to an open gym at the local gym and put together something on the spot, ended up being a great session. Fun to get something tough in after a few days of vacationing/partying.
A.
Every 2 for 12 (6 sets):
Power Clean + Push-Jerk
Build over the course of 6 sets
-185#, 185#, 205#, 205#, 225#, 245# ... didn't push the loading, used as a warm-up.
B.
Every 3 for 18 (6 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 65% (205#)
Sets 3-4 = 2 reps @ 75% (235#)
Sets 5-6 = 1 rep @ 85% (265#)
-Didn't feel particularly great on any of these, was doing them in squishy running shoes and no belt or sleeves ... but got through all the reps.
C.
Every 9 for 27 (3 sets) for times:
Run 800m
12 Toes-to-Bar
9 Bar Muscle-ups
6 Clean and Jerks (225/155#)
-7:11
-7:20
-8:06 ... felt good on this workout, very fun and challenging.
D.
3 Sets:
1 Arm Overhead Squats x 20 reps (10 each arm) @ 35# DB
Rest as needed
Supinated Grip Strict Pull-ups x 10 reps
Rest as needed
-Complete
E.
3 Sets:
Seated Floor DB Press x 10 reps (2 x 35# DB)
Rest as needed
BB Bicep Curl x 10 reps (75#)
Rest as needed
-Complete
A.
Every 2 for 12 (6 sets):
Power Clean + Push-Jerk
Build over the course of 6 sets
-185#, 185#, 205#, 205#, 225#, 245# ... didn't push the loading, used as a warm-up.
B.
Every 3 for 18 (6 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 65% (205#)
Sets 3-4 = 2 reps @ 75% (235#)
Sets 5-6 = 1 rep @ 85% (265#)
-Didn't feel particularly great on any of these, was doing them in squishy running shoes and no belt or sleeves ... but got through all the reps.
C.
Every 9 for 27 (3 sets) for times:
Run 800m
12 Toes-to-Bar
9 Bar Muscle-ups
6 Clean and Jerks (225/155#)
-7:11
-7:20
-8:06 ... felt good on this workout, very fun and challenging.
D.
3 Sets:
1 Arm Overhead Squats x 20 reps (10 each arm) @ 35# DB
Rest as needed
Supinated Grip Strict Pull-ups x 10 reps
Rest as needed
-Complete
E.
3 Sets:
Seated Floor DB Press x 10 reps (2 x 35# DB)
Rest as needed
BB Bicep Curl x 10 reps (75#)
Rest as needed
-Complete
Tuesday, July 4, 2017
7/4/17
Local gym was closed for the 4th of July ... so we went on a long run ... about 7.5 miles at an aerobic pace, total running time of 64 minutes. We took a couple breaks a long the way, around 20 and 40 minutes ... overall a tough run, primarily because I've had more calories from alcohol than I have had from food over the last three days.
Monday, July 3, 2017
7/3/17
Dropped into a local gym while traveling with my fiance and a friend. It was open gym, so we did a 3-person team workout, which was good given that I was slightly hungover, so the 2:1 rest was much needed today.
A.
Back Squat
5-5-3-3-1-1
-225#, 275#, 295#, 315#, 345#, 365# ... had on running shoes and no belt/sleeves ... 365# still felt pretty easy, but wasn't pushing the loading today.
B.
Team of 3, 1 person working at a time:
1600m Row
120 Hang Power Cleans (135/95#)
120 Wall-Balls (20/14#)
120 Calories Assault Bike
120 Bench Press (135/95#)
120 GHD Sit-ups
120 HSPU
120 Goblet Squats (72/53#)
1600m Row
-52:00 ... solid sweat, nothing too crazy, felt pretty good on everything.
A.
Back Squat
5-5-3-3-1-1
-225#, 275#, 295#, 315#, 345#, 365# ... had on running shoes and no belt/sleeves ... 365# still felt pretty easy, but wasn't pushing the loading today.
B.
Team of 3, 1 person working at a time:
1600m Row
120 Hang Power Cleans (135/95#)
120 Wall-Balls (20/14#)
120 Calories Assault Bike
120 Bench Press (135/95#)
120 GHD Sit-ups
120 HSPU
120 Goblet Squats (72/53#)
1600m Row
-52:00 ... solid sweat, nothing too crazy, felt pretty good on everything.
Saturday, July 1, 2017
7/1/17
Dropped in to a gym while traveling ... the workout was a partner workout, but I left the reps the same and did the workout solo ... given the movements I was doing yesterday, this wasn't an ideal workout to hit today, but overall I felt solid on everything and enjoyed myself.
A.
AMRAP 20 Minutes:
Wall-Balls (20/14#) x 5,10,15,20 etc. (increase by 5 reps each round)
Pull-ups x 15 reps
200m Run
-Finished round of 35 wall-balls (7 rounds) + 12 wall-balls into set of 40 ... went unbroken on all reps the entire time ... overall a fun workout to hit on a beautiful summer morning ... was about 70 degrees and sunny, absolutely perfect weather for this workout. Great way to start my day.
B.
10 minutes of cool-down stretching with the class
-Complete
A.
AMRAP 20 Minutes:
Wall-Balls (20/14#) x 5,10,15,20 etc. (increase by 5 reps each round)
Pull-ups x 15 reps
200m Run
-Finished round of 35 wall-balls (7 rounds) + 12 wall-balls into set of 40 ... went unbroken on all reps the entire time ... overall a fun workout to hit on a beautiful summer morning ... was about 70 degrees and sunny, absolutely perfect weather for this workout. Great way to start my day.
B.
10 minutes of cool-down stretching with the class
-Complete
Friday, June 30, 2017
6/30/17
AM Workout (0630)
Got into the gym this morning for open gym ... the class workout would have been fun too, but I wanted to get in something longer and more fun... I haven't done this workout in about almost exactly 5 years (07/02/12) ... which is kind of ridiculous given that I can remember doing this workout like it was yesterday, but anyway, I got it in and thankfully improved my time over the course of 5 years of working out. I also remember this workout being a lot more painful and taxing 5 years ago... it wasn't really that bad today, I just set into a pace and got it done.
'Strange' (mainsite hero wod from 6/24/12)
8 RFT:
600m Run
11 Weighted Pull-ups (53# KB)
11 Lunges (2 x 53# KB)
11 Thrusters (2 x 53# KB)
-54:22 ... compared to 62:36 ... so about 8 minutes of improvement over the course of 5 years of working out ... I am at least happy to improve my time overall, I got all the thrusters unbroken today.... but took a brief break on the last 2-3 sets of lunges. All of the sets of pull-ups started with atleast a set of 5 unbroken pull-ups ... kept that part consistent. Solid workout overall.
PM Workout (1030)
Played ultimate frisbee for about 90 minutes ... ran around a lot and had a good time. Great activity.
Got into the gym this morning for open gym ... the class workout would have been fun too, but I wanted to get in something longer and more fun... I haven't done this workout in about almost exactly 5 years (07/02/12) ... which is kind of ridiculous given that I can remember doing this workout like it was yesterday, but anyway, I got it in and thankfully improved my time over the course of 5 years of working out. I also remember this workout being a lot more painful and taxing 5 years ago... it wasn't really that bad today, I just set into a pace and got it done.
'Strange' (mainsite hero wod from 6/24/12)
8 RFT:
600m Run
11 Weighted Pull-ups (53# KB)
11 Lunges (2 x 53# KB)
11 Thrusters (2 x 53# KB)
-54:22 ... compared to 62:36 ... so about 8 minutes of improvement over the course of 5 years of working out ... I am at least happy to improve my time overall, I got all the thrusters unbroken today.... but took a brief break on the last 2-3 sets of lunges. All of the sets of pull-ups started with atleast a set of 5 unbroken pull-ups ... kept that part consistent. Solid workout overall.
PM Workout (1030)
Played ultimate frisbee for about 90 minutes ... ran around a lot and had a good time. Great activity.
Wednesday, June 28, 2017
6/29/17
Had an entire session planned out for open gym... but I got caught up in some super fucked traffic, my drive took over twice as long as usual and I missed open gym and was forced to do the class workout... it was some silly conditioning stuff, I had to uspcale the shit out of it to make it challenging... got a good burn out of this.... but it was not what I wanted to be doing today, which after a two plus hour drive was not what I wanted to be fucking doing. Anyway... tomorrow is another day.
A.
Every 3 minutes for 15 minutes (5 sets):
20 Wall-Balls (30/20#)
20 KBS (72/53#)
40 Double-Unders
-Rounds were between 1:55 (first) and 2:30 (last) .... got about 5 seconds slower on the 2nd and 3rd rounds ... then really fell off for the 4th and 5th because I had to break up the reps. Went unbroken for 3 rounds, then had to break up the KBS on the 4th and 5th round ... broke up the wall-balls on the 5th round. I would like to be able to do this unbroken entirely before the 2018 Open.
A.
Every 3 minutes for 15 minutes (5 sets):
20 Wall-Balls (30/20#)
20 KBS (72/53#)
40 Double-Unders
-Rounds were between 1:55 (first) and 2:30 (last) .... got about 5 seconds slower on the 2nd and 3rd rounds ... then really fell off for the 4th and 5th because I had to break up the reps. Went unbroken for 3 rounds, then had to break up the KBS on the 4th and 5th round ... broke up the wall-balls on the 5th round. I would like to be able to do this unbroken entirely before the 2018 Open.
6/28/17
Complete rest ... body is feeling pretty sore, looking forward to working out tomorrow though.
Tuesday, June 27, 2017
6/27/17
I was extremely tired when I woke up this morning... the last two days have kicked my ass ... had to modify the class workout a bit as there were dead-lifts in it... I've been pulling off the floor a bunch, so I wanted to switch it up... added in some accessory work after the class and overall ended up getting in a solid cardio/gymnastics session. Despite being extremely tired, I felt pretty good on everything once I got moving.
A.
For time:
1600m Run
21-15-9
Burpee Box Jump Overs (24/20")
HSPU
1600m Run
-23:30 ... don't remember my times for any of the splits, I wasn't really paying attention, just got all the work done... felt solid on the running.
B.
3 Sets:
Front Rack KB Hold (53/35#) x :45 right side
Rest :15
Front Rack KB Hold (53/35#) x :45 right side
Rest :15
-Complete ... way harder than I thought it would be.
C.
3 Sets:
Strict Stationary Dips x 15 reps w/ 1 second hold at top
Rest as needed
KB Row x 20 reps (10 each arm @ 72# KB)
Rest as needed
-Complete
D.
3 Sets:
Strict Supinated Grip Pull-ups x 10 reps
Rest as needed
1 Arm Overhead Squats x 20 reps (10 each arm @ 40# DB)
Rest as needed
-Complete ... overhead squats with 1 arm are brutal.
A.
For time:
1600m Run
21-15-9
Burpee Box Jump Overs (24/20")
HSPU
1600m Run
-23:30 ... don't remember my times for any of the splits, I wasn't really paying attention, just got all the work done... felt solid on the running.
B.
3 Sets:
Front Rack KB Hold (53/35#) x :45 right side
Rest :15
Front Rack KB Hold (53/35#) x :45 right side
Rest :15
-Complete ... way harder than I thought it would be.
C.
3 Sets:
Strict Stationary Dips x 15 reps w/ 1 second hold at top
Rest as needed
KB Row x 20 reps (10 each arm @ 72# KB)
Rest as needed
-Complete
D.
3 Sets:
Strict Supinated Grip Pull-ups x 10 reps
Rest as needed
1 Arm Overhead Squats x 20 reps (10 each arm @ 40# DB)
Rest as needed
-Complete ... overhead squats with 1 arm are brutal.
Sunday, June 25, 2017
6/26/17
A.
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch x 1 rep (Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)
Build over the course of the 6 sets to today’s heavy-ish.
-135#, 135#, 155#, 155#, 175#, 175# ... kept it light on focused on speed and position, solid warm-up.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 3 reps @ 65-70% (165-175#)
*Sets 3-4 = 2 reps @ 75-80% (185-205#)
*Sets 5-6 = 1 rep @ 85-90% (215-225#)
-Triples = 185#
-Doubles = 205#
-Singles = 225# ... felt very solid on all of these.
C.
Every 7 minutes for 21 minutes (3 sets):
30/20 Calorie Assault Bike
10/7 Muscle-ups
10 Push-Press (155/105#)
10 Overhead Walking Lunges (155/105#)
-5:32 ... UB MU ... 9/1 Push-Press ... 6/4 lunges
-6:48 ... UB MU ... 5/4/1 Push-Press ... 6/4 lunges
-8:06 ... that last set was completely terrible. I really fell off on the pace here... had to break up the muscle-ups 5/5 ... 5/4/1 Push-Press ... 6/4 lunges ... had to take some big breaks here, my shoulders were just wrecked. Great training.
6/25/17
Had a really solid workout today... it left me totally sauced... haven't felt this taxed from a workout in a while, it was great. With all the traveling/weird food/alcohol this week, I was a little 'off' getting into the gym, but once I got warmed up and moving I felt really good.
A.
C.
For time:
A.
Every 2 minutes, for 12 minutes (6 sets):
2-Position Clean + Jerk
(Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)
Build over the course of the 6 sets to today’s heavy-ish.
-135#, 135#, 185#, 205#, 225#, 245# ... didn't really push the loading on these, felt really strong on all the positions, used this as more of a warm-up.
B.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 65-70% (205-225#)
*Sets 3-4 = 2 reps @ 75-80% (235-255#)
*Sets 5-6 = 1 rep @ 85-90% (265-285#)
-Triples = 225#
-Doubles = 245#, 255#
-Singles = 265#, 275# ... felt very strong on all of these, looking forward to hitting some heavier clean and jerks soon.
2-Position Clean + Jerk
(Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)
Build over the course of the 6 sets to today’s heavy-ish.
-135#, 135#, 185#, 205#, 225#, 245# ... didn't really push the loading on these, felt really strong on all the positions, used this as more of a warm-up.
B.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 65-70% (205-225#)
*Sets 3-4 = 2 reps @ 75-80% (235-255#)
*Sets 5-6 = 1 rep @ 85-90% (265-285#)
-Triples = 225#
-Doubles = 245#, 255#
-Singles = 265#, 275# ... felt very strong on all of these, looking forward to hitting some heavier clean and jerks soon.
C.
For time:
Run 1600m
30 C2B Pull-ups
15 Dead-lifts (315/205#)
15 Strict HSPU
Run 1200m
20 C2B Pull-ups
10 Dead-lifts (315/205#)
12 Strict HSPU
Run 800m
10 C2B pull-ups
5 Dead-lifts (315/205#)
9 Strict HSPU
-33:48 ... this was rough, a lot worse than I thought it would be ... first run was in 6:40 ... C2B were 20/10 ... and then unbroken sets ... dead-lifts were all broken into sets of 5 ... HSPU were a shit-show... just got through them as best I could ... the 1200 and 800 were horrible... ran them very slowly. Overall a very solid grinder, fun way to get back in the gym after the vacation.
-33:48 ... this was rough, a lot worse than I thought it would be ... first run was in 6:40 ... C2B were 20/10 ... and then unbroken sets ... dead-lifts were all broken into sets of 5 ... HSPU were a shit-show... just got through them as best I could ... the 1200 and 800 were horrible... ran them very slowly. Overall a very solid grinder, fun way to get back in the gym after the vacation.
D.
Three sets of:
Side Lateral Raises x 10 reps (2 x 15# DB)
Rest as needed
GHD Plank Hold x :60
Rest as needed
-Complete
E.
ROMWOD
-Complete
Side Lateral Raises x 10 reps (2 x 15# DB)
Rest as needed
GHD Plank Hold x :60
Rest as needed
-Complete
E.
ROMWOD
-Complete
Friday, June 23, 2017
6/23/17
Dropped into a gym in Austin where an old friend of mine coaches. It was really nice to see her and check out the gym. I had a great time hitting the class and getting a short workout in. It was a 6:30 am class and it was already heating up... I was covered in sweat after this session.
A.
20 Minutes to Establish:
1 RM OHS
-135# x 10, 185# x 5, 205# x 3, 225# x 1, 245# x 1, 265# x 1 ... this felt very easy, I wasn't going through this with much focus or intensity ... was kind of just getting some reps in and talking to people. Definitely more there, but I was happy with a solid single at 265# in metcons/no belt or wraps.
B.
4 RFT:
400m Run
12 Overhead Squats (95/65#)
6 Ring Muscle-ups
-11:06 ... unbroken ... I felt really good on this, kept a consistent pace and really tried to push it. Nice and short workout.
A.
20 Minutes to Establish:
1 RM OHS
-135# x 10, 185# x 5, 205# x 3, 225# x 1, 245# x 1, 265# x 1 ... this felt very easy, I wasn't going through this with much focus or intensity ... was kind of just getting some reps in and talking to people. Definitely more there, but I was happy with a solid single at 265# in metcons/no belt or wraps.
B.
4 RFT:
400m Run
12 Overhead Squats (95/65#)
6 Ring Muscle-ups
-11:06 ... unbroken ... I felt really good on this, kept a consistent pace and really tried to push it. Nice and short workout.
Thursday, June 22, 2017
6/22/17
Went to an open gym this morning in Austin ... put together a workout on the spot ... it ended up being a super solid session. I was slightly hungover, but not bad at all... I was a little slow moving, but was still really happy to workout this morning. Great time in the gym with Alex.
A.
Back Squat
5 Sets of 7 Reps
Work over the course of 5 sets, rest as needed
-225#, 245#, 265#, 285#, 305# ... felt solid on these, probably more there, but was happy with how light 305# was.
B.
On a running clock:
For time:
15 Snatch (135/95#)
30/20 Calorie Assault Bike
15 Snatch (135/95#)
at 10:00 begin...
3 RFT:
KB Front Rack Lunges x 20 steps (2 x 53/35#)
50 Double-Unders
25 Push-ups
at 25:00 begin...
For time:
800m Run
400m Farmer's Carry (53/35#)
20 Toes-to-Bar
800m Run
400m Sandbag Run (60/40#)
20 Toes-to-Bar
-5:26
-9:18
-20:15 ... really fun workout this morning, had a great time on that last one, I really enjoyed the long grind of it. Great time in the gym.
A.
Back Squat
5 Sets of 7 Reps
Work over the course of 5 sets, rest as needed
-225#, 245#, 265#, 285#, 305# ... felt solid on these, probably more there, but was happy with how light 305# was.
B.
On a running clock:
For time:
15 Snatch (135/95#)
30/20 Calorie Assault Bike
15 Snatch (135/95#)
at 10:00 begin...
3 RFT:
KB Front Rack Lunges x 20 steps (2 x 53/35#)
50 Double-Unders
25 Push-ups
at 25:00 begin...
For time:
800m Run
400m Farmer's Carry (53/35#)
20 Toes-to-Bar
800m Run
400m Sandbag Run (60/40#)
20 Toes-to-Bar
-5:26
-9:18
-20:15 ... really fun workout this morning, had a great time on that last one, I really enjoyed the long grind of it. Great time in the gym.
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