07/03/22

 Complete Rest ... much needed after my first week back to crossfit ... body is a bit sore in different ways. 

7/02/22

AM Workout (0800)

A.

Metcon (Time)
3 sets
21-15-9
Handstand Push Ups
*50ft Sled Push (4x45/3x45) after each set of Handstand Push-ups*
-rest 1:1 between sets (4 minute cap each set) 

-Capped each set at 4 minutes with a 4 minute rest ... went Cap + 6 reps / Cap + 11 reps / Cap + 16 reps ... rough ... still not something I'm great at, but this was a TON of HSPU ... fun to try these out and I am looking forward to training these again and seeing if all of the pressing I've done will translate to this movement. 

B.

4 Rounds
10 Elevated Heel Goblet Squat
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
30 yd DB Walking Lunges @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t round-

-Complete ... went light on these ... 50# for the goblet squats, 135# for the RDL, 2x35# for the lunges and calf raises 

PM Workout (1500)

Solid pressing/pump session in the afternoon despite all the HSPU this morning ... fun afternoon. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Pendlay Rows @ 40-60% intensity for 1-2 sets of 10-15 reps

-Complete

 

B.

Bench Press

4 sets x 3 reps @ 75-80% (215-230#) 

75-80% of your one rep max bench press.

-Complete, 230# across 

 

C.

Behind the Neck Snatch Grip Strict Press (seated, unsupported)

3 sets x 5 reps @ RPE 6-7

-95# across ... haven't don't this a long time ... rough. 

 

D.

EMOM 10:

10x10 - Tricep Push-downs

10x10 EZ Bar Bicep Curls 

-Complete ... 45# for the push-downs and 55# for the curls ... solid arm pump 

 

E.

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.

Plank 

3 Sets x :60 

-Complete, 2x10# DB

 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, 2x15# DB

G.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, purple crossover symmetry band

 

H.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete, purple crossover symmetry band

 

I.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s

-Complete, purple crossover symmetry band

 

7/01/22

Today was some nice crossfit cardio ... second piece was much harder than the first, lots of sweat ... GHD sit-ups were by far the toughest part of the day.

A.
For time, with a partner: 
1000/850m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
1000/850m row (split)

Rest about 10 minutes then... 

B.

For time (individually): 
20/16 Calorie Row
20 GHD Sit-ups
10-20-30-40-50
Wall Balls (20/14) 

-Result = 

-12:25 on the partner workout (went 5x10 on the squats ... DU went unbroken and 50/30/20)

-21:20 on the second part ... unbroken aside from the last two sets of WBs that went 20/10/10 and 25/15/10 ... big sweat. 

6/30/22

AM Workout (0900)

This morning was a solid session, nothing too taxing, but was some nice upper body training. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Barbell Rows@40-60% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete

 

B.

Bench Press

5 sets x 5 reps @ 70% (200#) 

70% of your one rep max bench press.

-Complete

 

C.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x75# DB for 3x12/arm 

 

D.

Seated Strict Press

3 sets x 5 reps @ 65-70% (135-145#)

65-70% of your one rep max strict press.

-135# across 

 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-35# KB across for 3x15/arm

 

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 1 black band 

 

G.

Scott Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.

-2x12 with 2x15# DB 

PM Workout (1630)

Hit the class workout in the afternoon, had a good time. 

A.

Deadlift 

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85% (455#)

-135# x10, 225# x 8, 315# x 5, 405# x 3, 455# x1 

B.

Metcon (AMRAP - Rounds and Reps)

16 min AMRAP

200m Run

10 Box Jump Overs (24/20)

4 Power Cleans (185/125)

-8 Rounds + 75m run ... fun aerobic conditioning, felt solid throughout this. 

6/29/22

 Complete Rest 

6/28/22

 AM Workout (0545)

A.
Bench Press

10-8-5-3-1*

*Build up to a single at 85% for the last set (~250#)

-135# x10, 185# x8, 205# x5, 225# x3, 250# x1 ... didn't push the loading here, took this nice and easy given I'm doing a bench press program. 

B.

4 Sets:

20 Line Facing Burpees

3 Rope Climbs (15')

Rest 1:1 Between Rounds 

-This took about 13 minutes total with the rest intervals ... each set was about 1:45-2:00 ... stayed consistent and felt good on these ... haven't incorporated rope climbs into my training in a long time, but I got all of these in two pulls. 

PM Workout (1630)

Had a solid pump in the afternoon ... enjoyed getting this in during a quick afternoon time. 

A.
Deadlift

4x4 @ 375#

2x2 @ 430

1x8+ @375#

-Complete ... got 10 reps on the final set. 

B.

Strict Pull-Ups
3 sets x 12-15 reps
Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, but this ended but being 3x10... I am smoked from the crossfit yesterday in my core/grip/lats. 
 
C.
Supinated Grip Strict Pull-ups 
3 sets x 12-15 reps
The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. Add weight if necessary, break up sets if it is too difficult

-Complete, but this ended but being 3x10... I am smoked from the crossfit yesterday in my core/grip/lats. 
 
D.
Lat Pull-Downs
3 sets x 15-20 reps
The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-Banded, straight arm lat pull-downs with 1 red band 
 
E.
Dumbbell Curl
3 sets x 15-20 reps
The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-Complete, 2x25# for 3x15

6/27/22

AM Workout (0545)

A.
Front Squat  - 1 in the hole front squat + 1 front squat x 5 sets @ ~70-75% 
5x2

Strict Weighted Supinated Grip Pull-ups 

5x2 

-185#, then 4 sets at 205# for the squats ... 50# across for the pull-ups ... didn't push the loading here ... haven't been squatting at all in the last month with all the field training I've been ... didn't feel great on my T-spine, so I didn't push the loading. 

B.

AMRAP 2:00 sets until you perform 50 Power Snatches 

15 Toes-to-Bar

12/10 Cal Assault Bike

Max Power Snatch (95/65#)

Rest 2:00 between sets 

-15/12/11/9/3 ... I was really trying to finish out 50 on the 4th set... but just couldn't get there, my legs were rocked from this ... definitely not in shape for some high intensity/rep crossfit like this, but really enjoyed getting it back and focusing on a tougher workout like this. Crossfit is always humbling. 

PM Workout (1600)

Today was a solid session ... only took about 45 minutes, lots of volume with light weights. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B.

Bench Press

4 sets x 8 reps @ 60% (175#) 

60% of your one max rep bench press.

-Complete

 

C.

Bench Press

3 sets x 10-12 reps

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

-165# for 3x12

 

D.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-135# for 3x12

 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-2x35# DB for 3x12

 

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.

-2x10# for 3x15

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

'Durante Core'

3 Sets x (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-2x10# for 3x15

 

6/26/22

 Complete Rest 

6/25/22

Today was a solid session, just put something together on the spot and got a massive pump. Enjoyable time in the gym and I was able to go at a more relaxed pace now that I'm back home. 

A.

Bench Press 
10-8-6

DB Cuban Press 3 sets of 6 reps
Rest for 150 seconds

-205# for the first 2 sets of bench, then 215# for 6 ... 2x15# DB for the cuban press 

B.
Strict Pull Ups
10-8-6

Seated Arnold Press 
10-8-6 
Rest for 90 seconds

-26# across on the pull-ups and 2x35# across on the arnold press 

C.
Strict Dips 
10-8-6

Double KB Bent-over Row 3 sets of varying amounts
10-8-6

Dumbbell Upright Row - Double Arm 
10-8-6

Poliquin Raise 3 sets of varying amounts ea.
10-8-6 

Rest for 90 seconds

-26# across on the dips / 2x72# or the row / 2x15# for the upright row / 2x10# for the poliquin raises  

D.
Dumbbell Overhead Triceps Extension 
12-10-8 

Neutral Grip Curls 
12-10-8 
Rest for 90 seconds

-75# across on both movements 

E.
Cali Press 
12-10-8 

DB Reverse Curls 
12-10-8 
Rest for 90 seconds

-105# for the cali press and 2x15# for the curls 

F.
Double Arm Hammer 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

-35#s / 25#s / 15#s 

G.
Tricep Kick-Backs 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.
View Exercise Details
Rest for 1 minutes

-25#s / 15#s / 10#s 

6/24/22

 Complete Rest ... wanted to workout today, but work schedule didn't allow it. 

6/23/22

This morning was a solid workout ... just what I needed coming out of the field and tons of work/life stress ... got a really good pump and enjoyed myself. 

A.
Plank 3 sets of AMRAP in 60 seconds
Russian Twist (20# Med Ball) 3 sets of 20 reps ea.
Strict Toes to Bar 3 sets of 10 reps 

-Complete

B.
GHD Sit-ups 3 sets of 15 reps
Barbell Twists Rotations (70#) 3 sets of 10 reps ea.
Side Plank 3 sets of :30/side 

-Complete 

C.
Dumbbell Overhead Triceps Extension - Single Arm 3 sets of varying amounts ea.
12-10-8

EZ Bar Curl 3 sets of varying amounts
12-10-8

Rest for 90 seconds 

-25# for the Tricep DBs Extensions and 80# for the curls 

D.
Cali Press 3 sets of varying amounts
12-10-8

Alternating Dumbbell Hammer Curls 3 sets of varying amounts ea.
12-10-8

Rest for 90 seconds 

-95# for the Cali Press and 2x30# for the curls 

E.
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 

-30#, 25#, 20# 

F.
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

-30#, 25#, 20# 

6/21 & 6/22/22

 Field Exercise ... lots of walking, little sleep/food. 

6/20/22

Definitely a bit beat up from yesterday's volume/intensity... but got in a lighter lifting/pump session. Didn't feel great, but it was nice to move.

A.
Bench Press
5x5

Rest 2:00
 

-Complete, across at 225#

B.

3 Sets of:

DB Press (seated, unsupported) x 8 reps

Ring Row x 8 reps

Rest 2:00

-Complete, 2x50# for the presses

C.

3 Sets of 10-8-6:

BB Row (185#)

Poliquin Raise (2x10#)

Y Raise; 1012 tempo (2x5# plate)

Rest :90

-Complete

D.

Every 2 for 6 (3 sets) of:

'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete

6/19/22

Today was a decent workout ... got out the door early and put something together on the spot ... had a good time.

A.
'Murph'
For time:

1600m Run

100 Pull-ups (strict)

200 Push-ups

300 Air Squats

1600m Run 

-38:15 ... ended up getting this unbroken with 20 rounds of 'Cindy' (5/10/15) ... felt good aerobically, had a bit of achilles tendinitis flaring today, but nothing that slowed me down. Solid/fun workout to get in on an early sunny Sunday morning. I was interested to see how I could perform without a vest and boots/utes ... took about 15-ish minutes less time. 

6/18/22

 Complete Rest 

6/17/22

Today was a decent session ... overall tired from the field and distracted with lame work stuff, but got in what I could and got a pump.

A.
Bench Press
3 x 8 -12

-205# for 10, 8, 8 

 

B.

DB Tricep Extensions

3 sets x 12-15 reps

Barbell Row    

3 sets x 10 reps

-Complete ... 80# extensions, seated ... 205# across on the BB Row

 

C.

Neutral Grip Pull Ups

3 sets x 8-12 reps

-12,12,11

 

D.

Behind the Neck Lat Pulldowns 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-Went light on these as they are not a movement I regularly do ... was a nice change. 40#, 50#, 60# 

 

E.

Rope Hammer Curl, EMOM: 

10x10

straight into...

Rope Tricep Extensions, EMOM:

10x10

-Complete ... used 45# for the curls ... 35# for the extensions ... fun work. 

F.

Dumbbell Side Raises 

3 sets x 10

Plank x :60 

-2x25# DB 

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10

Side Plank x :45/side 

-Complete

 

H.

DB Dumbbell Shrugs

3 sets x 15 reps

Max Push-ups on DBs

Rest :60 

-Complete ... 20,18,15 on the push-ups

I.

Max BB curls; 2010 tempo with 45# Bar 

-20 reps 

6/15 & 16/22

 Field Exercise ... no specific workouts, but on my feet/walking almost all day for two days straight. 

6/14/22

 AM Workout (0615) 

E Course

-58:00 total running time / 5 miles of rolling hills/obstacles in boots/utes. Overall felt good on this, I always enjoy getting in the TBS endurance course. 

PM Workout (1700)

Got a surprisingly nice pump in the afternoon... happy to sneak this in after an early morning E-course / long day of training. 

A.

Bench Press

5 x 5  reps @ 80% (225#)

80% of your one max rep bench press.

-Complete

 

B.

Bench Press

3 sets x 10-12 reps

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

-10,10, 8 with 185# ... rough. 

 

C.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-3x8 with 145# ... I felt pretty smashed from A and B, only got 3x8

D.

Lat Pull-Downs

3 sets x 10

-Complete, 165# across 

 

E.

EZ Bar Cable Curl

3 sets x 15 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

EZ Bar Cable Tricep Push-downs 

3 Sets x 15 reps 

Rest :60

-Complete ... massive pump, don't remember the weights 

 

F.

Shoulder "I"s

1 set  20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

Shoulder "Y"s

1 set x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

Shoulder "T"s

1 set x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s

-Complete, 1 long super-set with 2x2.5# plates 

6/13/22

8.5 Mile Hike with ~50-60ish lbs of gear. 

-Complete ... felt good on this, wasn't too taxing ... stuck to the 3.0 mph pace with 50 minutes on 10 off ... hot and humid morning in Quantico. 

6/12/22

Today was a nice lower volume/pump session... I was feeling pretty tired from all the field training/time on my feet over the last week and we have a 7 mile hike tomorrow morning... didn't want to do anything taxing today. 

A.
V-Ups 3 sets of 12 reps
Ring Plank See-Saw 3 sets of 10 reps
Russian Twist 3 sets of 15 reps ea. side (25# plate)

Minimal Rest

-Complete 

B.
Reverse Crunch 3 sets of 10 reps
Rotational Side Plank 3 sets of 10 reps ea.
Leg Lifts 3 sets of 20 reps

Minimal Rest 

-Complete 

C.
EZ Bar Spider Curl on Incline Bench
15 reps
12 reps
10 reps

Incline Dumbbell Skull Crushers 
15 reps
12 reps
10 reps

Rest for 90 seconds

-55# for the curls, 2x25# DB for the skull crushers 

D.

Hammer Curl 
15 reps
12 reps
10 reps

Rope Pushdowns 
15 reps
12 reps
10 reps

Rest for 90 seconds

-2x35# DB for the hammer curls, 45# for the push-downs 

E.
EZ  Bar Curls 10 sets of 10 reps
Rest for 30 seconds

-55#

F.
Supinated Grip EZ Bar Pushdown 10 sets of 10 reps
Rest for 30 seconds

-25#