2/24/20

This morning was overall a decent workout ... fun to hit a tough CrossFit workout. Felt fit throughout and felt especially strong the back squats.

A. 

Power Clean + Push Press

1 set x 1+5 reps

1 power clean + 5 push press. Up to daily max.

-135#, 185#, 205#, 225# ... this was the same weight as the first week, failed 235# last week... went through this quickly, probably more there, but just didn't take the time to do it, comfortable set of 5 at 225# though. 

B. 

Snatch Pull

3 sets x 3 reps @ 110-125%

110-125% of your max snatch. 

-Complete, across at 115% = 295# 

C. 

Back Squat

3 sets x 6 reps (last week = 300#, use 310#) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 310# ... felt very easy 

D.

'Holleyman' 
30 RFT:
5 Wall-Balls (20/14#)
3 HSPU
1 Power Clean (225/155#)

-22:24 ... this is a :37 PR over the last time I hit this workout in October of 2016. Everything was unbroken, at a fairly consistent pace. Enjoyed getting this in, was really fun. Given all the lifting beforehand, I'll still take the :37 PR. My splits at rounds were:

5 - 2:50
10 - 6:50
15 - can't remember 
20 - 14:45 
25 - 18:50
30 - 22:24 ... really fell off pace there in the second half ... was gunning for under 20 minutes, but it just didn't happen. 

2/23/20

Active Recovery ... 30:47 total running time, went out and back for about 15 minutes ... easy conversational pace, ran along the Riverwalk in Tampa and it was about 60 and sunny, great running weather. Looking forward to training tomorrow.

2/22/20

This morning was a solid workout, found a gym while traveling that had lifting platforms and all the other equipment I needed, which was nice. 

A.
Back Squat
3 sets x 4 reps (340# = 10# over last week's 330#) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 340# ... no belt 

B.
Power Clean 
3 sets x 3 reps @ 80%  - 80% of one rep max power clean (250#)
Bar set up for knee height.

-Complete, across at 250#

C.
Jerk1 set x 3 reps
Work up to a 3 rep max. From the blocks or rack.

-Out of a rack, went 135#, 185#, 225#, 245# ... got all these reps fairly easily, but was using a powerlifting bar with no spin, not ideal. Looking forward to jerking 300#+ again soon 

D.
Dumbbell Side Raises
3 sets x 10-15 reps
Aim to reach failure within the given rep range.
Narrow Stance Goblet Squat 
3 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-Complete, across at 2 x 15# for the raises, 70# for the squats on a 25# bumper plate 

E.
Glute Ham Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing. Add weight if necessary.
Landmine Oblique Twists
3 sets x 10 reps - 10 reps per side.

-Only got 8 GHR each set ... oblique twists across with 95# 

F.
Cable Curls
3 sets x 6-12 reps
If 6 reps is too easy, do up to 12 reps.
Cable Chest Flyes 
3 sets x  8-15 reps

-Complete ... don't remember the weights or reps 

G.
Tricep Extensions
3 sets x 10-15 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.
Wide-Grip Cable Rows
 3 sets x 8-15 reps 

-Complete ... don't remember the weights or reps 

2/21/20

Further Complete Rest 

2/20/20

Complete Rest / court all day

2/19/20

One the road for a case, but jumped into a gym in the morning and thankfully was able to get in everything I wanted to do. Overall had a good workout, despite not having weightlifting shoes/sleeves/belt/wraps etc. I just had my nanos on and went through this. Overall enjoyed myself, was a nice way to start my day. The weights definitely felt heavy, but three days on in a row is rough. Got through everything and I am looking forward to some much needed rest. 

Warm-up - KB Complex

3 Single Arm Kettlebell Snatch
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Overhead Squats
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Snatch

*Build quickly to a max on each arm

-Complete, went 2 sets with 35# KB, 2 sets with 53# KB and one set with 72# KB ... this was a good warm-up. 

A.

Snatch + Hang Snatch + Touch and Go Snatch

1 set x 1+1+1 reps

1 snatch from the floor + 1 hang snatch from above the knee + 1 touch and go snatch, up to daily max. 

-All sets unbroken as a complex, went 95#, 115#, 135#, 155#, 175#, 185#, 195# 

B.

2 Power Cleans + 2 Jerks

1 set x 2+2 reps

2 Power Clean + 2 jerks. Up to daily max.

-Didn't go unbroken on these ... was dropping between each clean, but went 135#, 175#, 205#, 225#, 240# ... had a real piece of shit bar that was rusted and didn't spin whatsoever ... didn't notice as badly on the snatching, but it made the clean and jerking rough. 

C.

Conventional Deadlift

2 sets x 5 reps

Work up to a heavy 5 reps for 2 sets. No straps.

-225# x 5, 315# x 5, 365# x 5; working sets: 415# x 5 reps for 2 sets ... this felt relatively easy, did these belt-less, probably much more there, but this was a good transition back into 'heavy'-ish pulling. 

D.

3-4 sets, at a sustainable effort: 

Strict Toes to Bar x 8 reps 

Single Arm Farmer Carry - Right x 30 steps 
Single Arm Farmer Carry - Left x 30 steps 

Strict Toes to Bar x 8 reps 

Turkish Get-up, light weight, slow and controlled - Right x 3 reps 

Turkish Get-up, light weight, slow and controlled - Left x 3 reps

-3 Rounds, went 100# for each Farmer Carry and used a 35# KB for the get-ups ... all the strict T2B were the hardest part ... overall got a fun sweat out of this. 

E.
ROMWOD

-Complete

2/18/20

Today was a decent workout... not the best I've had recently ... was a bit rushed with time, but got in what I could ... the last few exercises were done very quickly with little to no rest, so intensity just wasn't there... but got it in, albeit rushed.

A.

Back Squat

3 sets x 5 reps @ 75% (315#)

-Complete ... was a bit rough after squatting yesterday... but got all the reps 

B.

Bench Press

3 sets x 3 reps @ 85% (225#)

-Complete

C.

Bench Press

2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# x 12, 185# x 9

D.
AMRAP 7:
1,2,3... Strict Pull-ups*
*:10 Ring Support Hold after each set

-Round of 8 + 5 pull-ups into the set of 9

E.

Flat Dumbbell Chest Flyes

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 12 with 2 x 25# DB

F.

Standing Single Arm Dumbbell Press

4 sets x 12 reps

12 reps per arm.

-50# cross, went 2 sets of 12 and then the last two sets were 10/8 ... reaching complete failure here 

G.

Weighted Dips

2 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8-12 reps.

-Went 10, 8 with unweighted ... was reaching complete failure 

2/17/20

Today was a solid session... but overall I was still slightly hungover from a wedding last night ... left me feeling a little sluggish, but got in what I needed to and added in a little bit of aerobic conditioning at the end to get a sweat in.

A.

Power Clean + Push Press

1 set x 1+5 reps

1 power clean + 5 push press. Up to daily max.

-135#, 135#, 185#, 215#, 235# (fail - only got 3 reps) ... went for a big jump there and tried to get 235# (10# over last week) but it just wasn't there today 

B.

Snatch Pull

5 sets x 3 reps @ 100-120%

100-120% of your one rep max snatch.

-Complete, across at 105% (270#) ... these felt much better than last week 

C.

Back Squat

3 sets x 6 reps

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 300# (10# over last week)

D.

KB Front-Rack Backward Lunge

3 sets x 12 reps (12 reps per side)

-Complete, across at 2 x 35# KB 

E.

Pendlay Rows

3 sets x 6 reps

Aim to reach failure at the given rep range.

-Complete, across at 185# 

F.

Side Planks

4 sets x 1 rep

4 sets of 30 second holds, per side.

-Complete

G.

14 Minutes at a consistent 75% pace:
15 Cal Row
:30 Ring Plank
15m Single-Arm KB Overhead Carry with 53# (each arm)

-Complete ... finished out 6 rounds of these at a continuous pace, was a nice sweat

2/16/20

Complete Rest

2/15/20

This morning was a solid lifting session ... I was really looking forward to today after taking yesterday off. Felt solid throughout and particularly strong on the bench press. Good day in the gym, looking forward to hitting it hard on Monday.

A. 

Snatch

1 set x 3 reps

Work up to daily max.

-Triples went: 95#, 115#, 135#, 155#, 175#, 185#, 195#, 205# ... 205# for a triple isn't great for me, but this the most I've done in a while. Looking forward to getting back to touching 225# 

B.

Back Squat

3 sets x 4 reps @ 80% (330#)

80% of your one rep max back squat.

-Complete, got all reps easily

C.

Bench Press

1 set x 10 reps

Work up to a 10 rep max.

-Went 135# x 10, 165# x 5, 185# x 5 and then hit 200# for a set of 10 ... this was good, didn't need a spot, felt strong 

D.

Bench Press

3 sets x 15 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 15 reps.

-165# x 15, 14, 12 ... went complete failure here on the last set ... overall happy with though

E.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.

-Complete 2 x 10# DB for 2 x 15

F.

Bird Dogs

2 sets x 12 reps

12 reps per side.

-Complete

G.

Barbell Curls

2 sets x 6-12 reps

If 6 reps is too easy, do up to 12 reps.

-Complete, 75# for 2 x 12 

H.

Barbell Shrugs

2 sets x 8-15 reps

If 8 reps is too easy, do up to 15 reps.

-Complete, 255# for 2 x 15# ... haven't done these in years... I don't know how many. But got them in. 

2/14/20

Complete Rest

2/13/20

Today was a solid workout ... added in part B (it was a class workout) ... overall enjoyed my time in the gym today, was fun to do a Crossfit WOD and get in my strength stuff. Left the gym with a solid pump.

A. 

Clean and Jerk

1 set x (1+1) x3 reps

(1 clean + 1 jerk) x3 reps. Work up to daily max.

-135#, 205#, 205#, 225#, 225#, 235#, 245#, 255# ... definitely more there, but wanted to feel these out, haven't don't a jerk in a while ... overall fun though 

B.
For time:
12-10-8-6-4-2 - Strict HSPU
6-5-4-3-2-1 - Cleans (245/165#)

-8:32 ... unbroken HSPU, singles for the cleans ... fun conditioning

C.

Pull Ups or Rack Chins

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range. 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, unweighted Rack Chins ... went 12/12/8 with about :60-:90 rest 

C.

Lat Pulldowns (wide grip or narrow grip) or Single Arm Cable Pulldowns

3 sets x 10-15 reps

If 10 reps is too easy, do up to 15 reps.

-Complete, 3 x 15 with wide grip at 100#

D.

Barbell Row, One Arm Dumbbell Row or T-Bar Rows

2 sets x 10-15 reps

Aim to reach failure within the given rep range.

-Complete, single arm DB rows for 2 x 15 each arm with 70# DB 

E.

Standing Cable or Band Twists
2 sets x 10 reps

10 reps per side.

-Complete with 2 red bands

F.

Dumbbell Side Raises or Cable Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.

-Complete, 2 x 15 with 2 x 15# DB

2/12/20

This morning I was much more motivated and less stressed in the gym... was able to get up in the AM and get in everything I wanted to prior to having to go work and didn't have any court today. Having said that, I was so extremely sore in my adductors/hamstrings (particularly on my left leg) that I had to drastically reduce the loading of the workout today. This was a bit of a bummer, but tried to push through it and get in what I could.

A. 

Box Squat

3 sets x 5 reps @ 55% (225#)

55% of your one rep max back squat.

-Complete, across at 225# to a 20" box ... this was supposed to be regular squats at 75% (315#) but I just couldn't do that today due to extreme DOMS. 

B.

Single-Leg Cross Body KB RDLs

2 sets x 10-15 reps

If 10 reps is too easy, do up to 15 reps.

-Complete, across with a 35# KB for 2 x 10 ... went very light on this

C.

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 reps each leg.

Toes to Rings

3 sets x 20 reps

-Complete ... lunges for 3 x 10 with 2 x 35# KB in the front-rack ... unbroken sets of T2R

D.

6-8 Sets of: 

15 Cal Bike 

:30 Ring Plank 

10 Alternating Step-ups (24/20")
15m Single Arm Farmer's Carry Right (80/50#)
15m Single Arm Farmer's Carry Left (80/50#)
Rest :60 

-Complete, 6 sets ... didn't time the intervals, just the rest, happy to move and get this in 

F.
ROMWOD

-Complete

2/11/20

Today was the worst workout I've had in a very long time ... my work/life stress is 10/10 and I couldn't focus at all or get anything out of this workout ... had an extremely limited window (less than 60 minutes) to actually get this in... it was at an extremely busy military gym and equipment was limited and had to modify some stuff, which really pissed me off ... overall a super shitty day with a shit workout. Hopefully will have better workouts/less stress soon. 

A. 

Incline Bench Press

3 sets x 3 reps 

-Complete, across at 185# 

B.

Incline Bench Press

2 sets x 6-12 reps

If 1 set is not enough do 2 sets, and if 6 reps is not enough do up to 12 reps.

-Complete, across at 135# for 2 x 12 reps 

C.

Incline Dumbbell Chest Flyes 

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, across at 2 x 25# DB for 2 x 15 reps 

D.

Weighted Dips

2 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8-12 reps.

-Complete, 2 x 12 reps, unweighted 

E.

Close Grip Bench Press

2 sets x 6-12 reps

If 6 reps is too easy, do up to 12 reps.

-Complete, across at 135# for 1 set of 12 and 1 set of 10

F.

DB Skull Crushers

2 sets x 6-12 reps

If 6 reps is too easy, do up to 12 reps.

-Complete, across with 2 x 35# DB for 2 x 10

G.

Tricep Extensions

3 sets x 10-15 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, cable push-downs, 3 x 15, don't remember the weight

2/10/20

First day of the new training cycle... overall a very enjoyable/tough workout. I was smoked by the end of this. Fun to do lots of barbell movements, was a nice change.

A. 

Power Clean + Push Press

1 set x 1+5 reps

1 power clean + 5 push press. Up to daily max.

-135#, 185#, 205#, 215#, 225# 

B. 

Snatch Pull

5 sets x 5 reps @ 100-120%

100-120% of one rep max Snatch

-Went 255# (100%) across ... was very difficult 

C. 

Standing Single Arm Dumbbell Press

4 sets x 12 reps

12 reps per arm. Aim to reach failure at the given rep range.

-50# DB Across 

D. 

Weighted Pull Ups

3 sets x 10 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 10 reps.

-Used a 20# weight across 

E.

Back Squat

3 sets x 6 reps @ 70% (290#)

70% of your one rep max back squat.

-Complete ... felt fairly easy 

F.

Hanging Double Knees to Elbows

3 sets x 20 reps

-Complete ... first two sets unbroken, last set went 15/5

G.
ROMWOD

-Complete

2/9/20

Super Easy 3.6 Mile Run ... didn't time this and just took it easy. It was about 50 degrees and sunny today... was nice to get out the door and enjoy the weather.

2/8/20

Complete Rest

2/7/20

This morning was, in retrospect, a good workout. Got a big back/arm pump ... have had a rough week... one of the worst in a very long time... wasn't focused and couldn't enjoy the moment in the gym. Happy to at least get some activity in... tomorrow is another day.

A.

Strict Pull-ups

3 sets x 10 reps
Rest 1:30

-Complete

B.

Supinate Grip Lat Pull-Downs

3 sets x 15 reps

Rest 1:30

-Complete, don't remember weight

C.

Single Arm Cross-Body DB Deadlift 

3 x 10-12 (each arm) 
Rest :60

-Complete, across with 70# DB

D.

Wide Grip Cable Row 

10x10

Rest 1:30

-Complete, this was a big pump, enjoyed this ... went across at 100# which might have been too easy as I didn't fail any reps... but overall was still a fun pump

E.
Straight Arm Lat Pull-Down 
3 x 15 reps 

Rest :60

-Complete... this rocked me, used only 50# and went 15,12,10 

F.

Single-Arm Cable Curls

3 sets x 10 reps (each arm)

Come as close to failure as possible with out actually failing, within the given rep range.

Rest :60

-Complete, don't remember the weight

2/6/20

Today was a decent workout ... have been having a tough week (felony jury trial) and something that intense always takes away focus and intensity from my workouts ... having said that, I went into the gym and put together something on the spot and just did some stuff that sounded enjoyable. Kept the rest intervals short and got in and out of the gym quickly.

A.

Bench Press

4 sets x 6-8 reps
Rest 2:00 

-185# x 2 sets of 8, 195# x 2 sets of 6 

B.

Incline Bench Press

4 sets x 6-8 reps

Rest 2:00 

-135# x 8, 155# x 8, 165# x 2 sets of 6 

C.

Single Arm DB Bench Press

3 x 10-12 (each arm) 
Rest :60

-55# across for sets of 10 

D.

Behind the Neck Smith Machine Press 

10x10

Rest 1:15

-This was rough... started off attempting to use 2 x 25# plates and couldn't even get 10 reps... I ended up not counting that set ... started actually getting sets of 10 reps with 2 x 10# plate and only got two sets, then dropped it down to 2 x 5# plate ... the remaining six sets were done without any weight on the bar ... I was using a very old smith machine that had large amount of resistance even without weight. It is very difficult to actually calculate the resistance here, but it was overall a great workout/massive shoulder pump. 

E.
Rope Face-Pulls 

3 x 15 reps 

Rest :60

-Complete

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Rest :60

-Complete, across 2 x 15# DB for 3 x 12 

G.

DB Skull Crushers

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.
Rest :60

-Complete, across with 2 x 30# DB for 3 x 10

2/3, 2/4 & 2/5

Complete Rest / first three days off in since starting the previous training cycle 12 weeks ago.