9/26/21

AM Workout (0900)

Workout Summary: 6x3min w/ 45sec rest b/t all reps. Referenced pacing is a target. Workout focus is pacing consistency. Did you hold your selected pace from start to finish?

6 Sets of:

Run 0.42 Mile for 00:03:00 (07:12 min/mi)

Rest :45

-Complete ... this was a fun aerobic workout ... hit right around 700m each set. I felt very consistent on these ... this pace took focus on the back half, but was not a very difficult RPE. Fun stuff. 

PM Workout (1315)

Warm-up

2-3 Rounds

Optional - 10 Calorie Row

20 Supinated Band Pull Aparts

15 Dumbbell Bench Pull Overs

10 Kettlebell Jefferson Curl

-Complete

A.

2-3 Sets

1. 10-12 reps Seated Good Morning (Barbell or Dumbbell) - increase your load from 2 weeks ago slightly

rest 30sec

2. 10/side Adduction Bias Side Plank Hip Tap (scale back to adduction bias side plank static hold 20sec)

rest 30sec

3. 12 Scapular Push Up to Downdog

rest 90sec

-Complete, 2 sets ... 95# on the seated GM. 

B.

Clean Grip Deadlift - USE HOOK GRIP THIS WEEK

Every 3:00 perform a new set - 8,8,6,6

+

Strict Bar Dip @ 21X1; 6-8 (Since we are back to doing fewer sets this week the reps are UP on the dip)

*With the reintroduction of the hook grip your grip will be substantially stronger and you should notice a big carryover from the grip work we did recently.

*Complete your set of dips immediately after your deadlifts within the 3:00 time frame between sets

-8 x 335#, 8 x 335#, 6 x 355#, 6 x 375# ... 4x6 BW on dips, rough on the thumbs, but posterior chain felt strong. 

C.

For Time, with a partner, one partner working at a time: 

70 Cal Bike

42 KB thrusters (53/35lbs)

70 Cal Ski

18 Wall Walks

70 Cal Ski

42 KB thrusters (53/35lbs)

70 Cal Bike

-27:57 ... longest workout we've done this cycle, but felt fit and consistent on this piece ... was thrashed afterward though. 

D.

3 Sets: For Quality

1. Dumbbell Curl to Press x 12 reps

2. Weighted Bench Dip x 12-15 reps

3. Weighted Plank x 45sec

rest as needed between movements and sets

-2x25# on the curls + press ... 35# for 3x12 on the dips ... 45# across on the planks ... tough finisher after D. 

Cooldown

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

-D/N Complete 

9/25/21

Complete Rest ... had to work all day today for an event ... shifted today's training to tomorrow. 

9/24/21

 Today was a good workout, felt better overall than yesterday and had a fun time working out. 

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.

Every Minute on the Minute for 6-10 Sets Complete this Positional Complex:

1 Power Snatch 

1 Hang Snatch

1 Snatch

-135# x 2, 155# x 2, 175# x2, 185# x 2 ... overall felt good here, full snatching is not something I've been training at all ... kept the loads lighter and felt good. 

B.

Back Squat; 22X1; 4,4,2,2,2; Every 2mins perform a set

*With only two more weeks in this build, we are aiming to make these squat sets all very intense. Dial-in your loading and push yourself.

-275# x 4, 275# x 4, 305# x 2, 325# x 2, 350# x 2 

C.

Every Minute on the Minute x 12mins

1st - 1 Set of Unbroken Ring Muscle Ups with Quality (Keep sets under 20sec long to allow for adequate rest)

2nd - 4-6 Strict HSPU

3rd - 2-3 Wall-Walks 

-Complete ... this ended up being 3 muscle-ups (L-sit) every minute, 6 SHSPU, 2 WW 

D.

3-4 Sets

8 Toes to Bar or K2E

10 Jumping KB Goblet Squats (53/35#) 

Bike 500/400m 

10 Jumping KB Goblet Squats (53/35#)

8 Toes to Bar or K2E

rest 90-120sec between sets

-Complete ... 3 sets ... went 2:06 / 2:14 / 2:13 ... fun interval training 

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

-Complete 

9/23/21

Overall had an okay workout today... I have an extreme level of work/life stress right now and I am generally unhappy, but still got this in. It was difficult to focus or get much intensity out of this workout. Tried to stay focused and make this worth my time. Tomorrow is another day. 

Warm-up 

3-4 Rounds @ Warm Up Pace

2min Bike/Row/Run (choose a modality, 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.

4-5 Sets

1 Hang Power Clean

2 Power Clean

3 Hang Clean

12sec Bike Sprint @ high Power

rest walk full recovery

-185#, 195#, 205#, 215# ... first time doing full cleans in a very long time... felt different, but not too bad. 

B.

This week we build the EMOM by 2mins and reduce the reps on each set by 2. You can either increase your loading slightly from two weeks ago or aim to have more BW control this week.

EMOM x 10mins (Every Minute On the Minute)

1st - 6 Right Leg Knee Over Toe Split Squat

2nd - 6 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 

OPTIMAL POSITIONING

1. Back leg is as straight as you can make it with the gluteal muscles of the rear leg flexed

2. Torso is very tall making you feel a deep hip flexor stretch

3. Knee is coming out over the toe even if this means the heel is coming off the floor. The goal is to get the hamstring of the bent forward leg to touch the calf. 

*Please consider raising the front foot on a 6" step or higher, along with holding onto something for balance, in order to help you achieve these positions.

**Recommended Loading 

BW is a great starting place

Dumbbells no higher than 25% of bodyweight per hand

Back Rack no higher than 50% of bodyweight

-Complete, 2x25# DB, suitcase loaded 

C.

For Time

10/8 Cal Ski

20 Burpee Box Jumps 24/20"

15/12 Cal Ski

40 Sit Ups

20/16 Cal Ski

40 Sit Ups

15/12 Cal Ski

20 Burpee Box Jumps 24/20"

10/8 Cal Ski

*12 minute time cap

@ 15min Mark

7min AMRAP

150/120m Ski

10 Step Ups 24/20"

5 Deadlifts 115/75lbs

@ 25min Mark

For Time

20 Power Cleans 115/75lbs

20 Bar Facing Burpees

20/16 Calorie Ski

-Cap 2 + reps (finished the last 10 cals at 12:03)

-4 or 5 rds + some box step-ups... can't remember exactly 

-3:19 ... unbroken ...fun finisher 

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 

-Complete 

9/22/21

Complete Rest 

9/21/21

AM Workout (0700)

This morning was a great workout. Highest volume workout we have put in on the track and today was the most fit running I have felt. Really fun morning, great weather in Annapolis, about 70 degrees and little to no wind. 

Workout Summary: 3x600m, 3x200m, 3x500m, 3x200m w/ 90sec b/t reps and 3min rest b/t sets

Run 600 Meter for 00:02:28

Rest for 00:01:30

Run 600 Meter for 00:02:28

Rest for 00:01:30

Run 600 Meter for 00:02:28

Rest for 00:03:00

Run 200 Meter for 00:00:42

Rest for 00:01:30

Run 200 Meter for 00:00:42

Rest for 00:01:30

Run 200 Meter for 00:00:42

Rest for 00:03:00

Run 500 Meter for 00:01:59

Rest for 00:01:30

Run 500 Meter for 00:01:59

Rest for 00:01:30

Run 500 Meter for 00:01:59

Rest for 00:03:00

Run 200 Meter for 00:00:38

Rest for 00:01:30

Run 200 Meter for 00:00:38

Rest for 00:01:30

Run 200 Meter for 00:00:38

-Result =

-2:21

-2:29

-2:19

-:35

-:34

-:34

-1:49

-1:43

-1:50

-:32

-:32

-:32 ... went fast on every interval from start to finish... but I just felt good and went for it. Had a great time on the track today. 

PM Workout (1100)

Had a decent second session... overall felt good on everything, lots of pumpy upper body stuff... overall enjoyed myself and I am looking forward to a rest day/sleeping in tomorrow. 

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.

3 Sets NFT - PREFATIGUE

5 Single Arm Turkish Sit Up R

5 Single Arm KB Z Press R

30sec Ring Dip Hold (10sec at top, 10sec half way down, 10sec bottom position)

5 Single Arm Turkish Sit Up L

5 Singel Arm KB Z Press L

30sec Ring Row Hold

-Complete, 35# KB across ... dip support hold was a difficult way to start this workout 

B.

3-4 Sets:

1. Close Grip Bench 30X1; 1.1.1 (rest 10sec between 1's for a total of 3 reps)

rest 30sec

2. Alternating DB Bench Press (Top Down) 20X0 x 6-8/arm

rest 2-3mins

*Make your barbell bench sets TOUGH. If you want some extra volume today you can hit an additional set for 4.

-Complete, 4 sets, went 165#, 185#, 195#, 195# for the CGBP and 2x50# for 4x6/arm on the altering DB press 

C.

4mins AMRAP

Bike 200/175m

8 Alternating Dumbbell Push Press 50/35lbs

8 Alternating Dumbbell Plank Rows 50/35lbs

rest 2mins

4mins AMRAP

Bike 200/175m

6-8 Body Rows 

4-6 Strict HSPU 

rest 2mins 

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

-Complete ... got between 3 and 4 rounds on each interval ... big sweat/pump ... fun conditioning 

D.

2-3 Sets Not for Time

Powell Raise x 10/arm @3010

KB Half Kneeling Windmill x 10/side 

SA Bottoms Up KB Overhead Carry x 20ft/side

-2 sets, 10# for the Powell raises, 35# KB for the side raises, 25# DB for the overhead carry 

Cooldown

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 

9/20/21

Today was a solid session... overall pretty taxing on the lower body between the high intensity squatting and the Bulgarian split squats/lunges ... good training, fun time in the gym. Looking forward to the tough track session tomorrow!

Warm-up

Optional 5min Easy Bike or Reverse Sled Drag

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)

-Complete

A.

EMOM x 9mins

1st - 10 Back Rack Right Leg Petersen Step Up

2nd - 10 Back Rack Left Leg Petersen Step Up 

3rd -  45sec Sorenson Hold or Hamstring Plank

*We are loading the Petersen Step Up today in the Back Rack for fewer reps than 2 weeks ago. If you are still working on the bodyweight variation or dumbbell suitcase for balance and stability, or if you have any slight knee discomfort with the loading, then please stick to bodyweight.

-Complete, 35# bar across 

C. 

Back Squat 

Every 15sec for 3mins perform 1 rep

rest 3mins x 2-3 sets

*Load barbell with 60-65% of 1RM (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)

*the 15sec time frame does not allow for lots of rest, so be prepared to rack and then un-rack the barbell quickly

-2 sets, both at 65# (305#) ... this was aerobically difficult and generally a burner/pump on the legs/butt... considered doing a 3rd set, but two was tough enough 

D.

3 Sets

1st - Nordic Hamstring Curl; 40X1; 6-8reps (slower lowering this week with slightly fewer reps - make them a bit more challenging)

rest 30sec

2nd - Knee Extension Bias Suitcase Rear Foot Elevated Split Squat x 6-8/leg

rest 30sec

3rd - Strict Pull Up Drop Set (1 rep VERY HEAVY + 5-8 Quick Lighter Reps)

rest 2mins

-Complete, 3x6 on the curls, 3 x 2x50# DB for 6/leg and 70# x 1 + 8 x 25# for the pull-ups ... felt very strong on the pull-ups 

E.

For Time, with a partner, 1 partner working at a time @ Sustainable Pace: 

200 Steps Dual KB Rack March 53/35lbs

80 Sit Ups

40 KB Suitcase Walking Lunge 53/35lbs

30 Strict Pull Ups

40 KB Suitcase Walking Lunge 53/35lbs

30 Strict Pull Ups

40 KB Suitcase Walking Lunge 53/35lbs

80 Sit Ups

200 Steps Dual KB Rack March 53/35lbs

-18:30ish? ... split up the reps 1:1, nice aerobic movement 

CoolDown

1min Per Position x 2 Rounds

1st. Couch Stretch R

2nd. Couch Stretch L

3rd. Elevated Pigeon R

4th. Elevated Pigeon L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2min Heel Sit

-D/N complete, no time 

9/19/21

 Complete Rest 

9/18/21

Today was a decent workout, less taxing overall than the other sessions this week. Conditioning was more aerobic and less intense and left me feeling good leaving the gym instead of completely tossed. Good work this week, excited to rest tomorrow and get after another week of training come Monday. 

Warm-up

2-3 Rounds

Optional - 10 Calorie Bike

25 Slant Board Jefferson Pulse

10 Banded YTW

10/arm Powell Raise

-Complete 

A.

2-3 Sets

1. Hand Supported Single Leg Deficit DB RDL x 10/leg

rest 30sec

2. 12 Weighted Side Plank Hip Taps/side (elevate your feet 6" for added challenge)

rest 30sec

3. 12 Single Arm Dumbbell Shoulder Lateral Raise/arm

rest 90sec

-35# for the RDL, 25# for the side planks and 10# for the side raises 

B.

Every 2:00 x 6 Sets

2 reps TnG Clean Grip Deadlift No Hook Grip (build slightly off last weeks weights) 

+

Strict Bar Dip @ 2121; 3-5reps (New Closed Chain movement his week - make them tough with added weight and/or Bodyweight with strict tempo)

*Keep the quality of your Dips VERY HIGH. Stop your dip sets the moment you can't hold the tempo or great form.

**Complete the dip sets immediately after each set of deadlifts within the 2:00 time frame.

***TnG = "touch and go"; do not pause at the top or bottom of each rep

-375# for the DLs, went 5,5,4,4,4,4 on the dips ... unweighted, the tempo rocked me 

C.

For Time

Ski 750/600m 

100m KB Farmers Carry 70/53

*Begin with 5 KB Deadlifts and then every 20m complete an additional 5 KB Deadlifts for a total of 30 reps by the time you finish the 100m

Ski 750/600m 

100m KB Farmers Carry 70/53

*Begin with 5 KB Deadlifts and then every 20m complete an additional 5 KB Deadlifts for a total of 30 reps by the time you finish the 100m

Ski 750/600m 

-16:12 ... this was fun/pumpy aerobic work ... the ski blew up my triceps and the farmer's carry/DL got my biceps... really fun workout. 

D.

3 Sets: For Quality

1. 1-1/4 KB Horn Curl x 8-10reps

2. Tall Kneeling KB Tricep Horn Extensions x 10-12 reps

3. KB Pull Over x 10-12 reps

rest as needed between movements and sets

-53# for the curls, 35# for the other two movements

Cooldown

1min Per Station x 1-2 Rounds

1st. Weight Assisted Straddle Fold R

2nd. Weight Assisted Straddle Fold L

3rd. Couch Stretch R

4th. Couch Stretch L

Once complete with the above 4 stations for 1-2 Rounds, move onto the following.

2mins Toe Sit

-D/N complete ... no time 

9/17/21

 Today was a solid workout... but it really kicked my ass. Squatting felt great, but everything else was pretty tough, particularly part D... really spicy conditioning. 

Warm-up

Optional 5min Easy Bike or Reverse Sled Drag

Ankles and Hip Flexors

2-3 Sets

15 Tibialis Raises

15 Double Leg Seated Calf Raise

15 Tuck Up in Dip Support + 15sec Tuck L Sit

-Complete

A.

Snatch Grip Pattern

2 Sets

4 Snatch Grip Behind the Neck Push Press

4 Overhead Squats (21X1)

rest as needed between sets

into 

2 Sets

3 Snatch Grip Behind the Neck Push Press

3 Overhead Squats (21X1)

rest as needed between sets

-125#, 135#, 145#, 155# ... wanted to go much heavier than this, but that tempo was rough 

B.

Back Squat 33X1; 2,2,2,2,2; Every 2:30

*Continue to build upon previous weeks and make these sets tough without losing your commitment to tempo.

265#, 285#, 295#, 305#, 315# 

C.

Every 90sec x 8 Sets

1st - 10/8 Cal Ski + 2-4 Strict Muscle Ups 

2nd - 2-3 Wall-Walks + 8 hand release Burpee no jump no clap

-Complete ... 2 strict muscle-ups and 2 Wall-walks each interval 

D.

3-4 Sets @ Sustainable Pace

Bike 10/8 Cals

4 Power Cleans

6 Front Squats

8 Push Jerks

rest 30sec

8 Push Jerks

6 Front Squats

4 Power Cleans

Bike 10/8Cals

rest 90-120sec between sets

Dumbbell vs Barbell Optional - you can choose how you want to load yourself today. If you choose to use Dumbbells then an Rx load would be 50/35lbs and if you choose a barbell then an Rx load would be 115/75lbs.

-Complete, used 2x50# DB ... 2:38, 2:55, 3:12 ... unbroken sets, but this thrashed me. 

Cooldown

1min Per Station x 2 Rounds

1st. Thread the Needle R

2nd. Thread the Needle L

3rd. Anterior Chain Stretch R

4th. Anterior Chain Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Bench Shoulder Flex with Thoracic Mobilization

-D/N complete, no time 

9/16/21

AM Workout (0700)

This morning was a good workout, had fun and felt decent on the intervals. Definitely noticed that I am starting to aerobically recover better... 3 minutes felt like a long time with a nearly full recover between intervals. Went hot on the last interval, just felt good and went hard. Each of my 50s was in the 5-6 second range. 

Track Workout Summary: 6x (50m max effort sprint then straight into a 300m run) with 3min rest between sets.

A.

6 Sets of:

Sprint 50 Meter

Run 300 Meter (00:01:12)

Rest 3:00 

-Result = 

1:12 

1:12

1:08

1:08

1:08

1:00 

PM Workout (0930)

Had a good workout today... felt pretty good on everything, overall probably the toughest session I've done due to part C... higher rep, low weight barbell intervals... pretty much rocked me and I gassed out pretty hard over the course of the intervals. Good training, fun workout. 

Warm-up

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.

Barbell Cycling Option

4-5 Sets

1 Snatch Pull

1 Power Snatch

1 Hang Power Snatch (Below Knee)

1 Snatch Pull

1 Power Snatch

1 Hang Power Snatch (Below Knee)

12 sec Bike Sprint @ high Power

rest walk full recovery

-145#, 165#, 175#, 185# (fail - failed last below knee snatch) 

B.

This week we build the EMOM by 2 mins and reduce the reps on each set by 2. You can either increase your loading slightly from two weeks ago, or aim to show more BW control this week.

Cossack Squat Progression

EMOM x 8mins (Every Minute On the Minute)

1st - 8 Right Leg Cossack Squat

2nd -8 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

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, went goblet with 26# KB 

C.

Every 7mins x 4 Sets

A. 12 Barbell or DB Hang Power Snatch 6/arm

B. 10 Barbell or DB Front Rack Lunge 

C. 12-20 Cal Ski

D. 10 Burpee Box Jump Step Down

E. 12 Barbell or DB Thruster 

Rx Loading - 

Barbell option 95lbs/65lbs 

DB Option 50/35lbs

Box - 24/20"

Set 1 - ABCDE 

Set 2 - EDCBA 

Set 3 - CDEAB 

Set 4 - BAEDC 

-Used 95# barbell for all movements ... times went 3:43 / 4:01 / 4:33 / 5:01 ... tough intervals, really fun crossfit 

Cooldown

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

9/15/21

 Complete Rest