8/20/22

 Spent about 40 minutes in the gym this morning getting in the lifting session... at home with my young child, so it's difficult to get a full workout in, but got most of everything in and I was happy to sneak this in. 

A.

Bench Press Prep

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

-Complete

 

B.

Bench Press

3 sets x 2 reps @ 85% (245#)

85% of your one rep max bench press.

-Complete

 

C.

Seated Strict Press

3 sets x 3 reps @ 75% (155#)

Minimum 75% of your one rep max strict press 

-Complete

 

D.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 

-Complete

 

E.

Dumbbell Side Raises

3 sets x 8-10 reps

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

-Complete, 2 x15# 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.

-Complete, 2 x15# DB 

G.
3 Sets of:

Strict Pull-ups x 8 reps 

-35# KB across, went 8 ... 7/1 ... 6/1/1

8/19/22

 Complete Rest 

8/18/22

 Had an okay workout this morning... bummed about how the deadlifting went, everything else was solid and I got a good pump out of this. 

A.

Deadlift

4x4 @ 395#

1x2 @ 450#

1x2 @ 500#

1x8+ @395

-Complete, but with a failed rep ... this was rough... the set of 1x2@500# became another set of 1x2 @ 450# ... between being sick/traveling/not deadlifting in two weeks I felt like complete ass on that 500# and didn't even get 1 rep. Hopefully this progression feels better next week. Got 10 reps at 395# on the last set 

B.

Bench Press

3 sets x 3 reps @ 80% (230#) 

80% of your one rep max bench press.

Pull Ups

3 sets x 8-10 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, unweighted 3x10

 

C.

Strict Press

3 sets x 4 reps @ 70% (145#)

70-75% of your one rep max strict press.

Supinated Grip Pull-ups 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, unweighted 3x10

 

D.

Lat Pull-Downs

3 sets x 10-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-Complete, 3x12 with 125# 

 

E.

Dumbbell Curls

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Tricep Extensions

3 sets x 8-10 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. 

-3x10 on both movements ... 35#s for the curls and 15#s for the tricep extensions (kick-backs) 

8/17/22

Hit the class workout this morning, felt pretty good on everything. It was fun to clean and jerk. 

A.

Power Clean + Split-Jerk

12 Minutes to build to a heavy single 

-Warm-up and then singles went 245#, 265#, 275# ... definitely more there, but all of these felt comfortable and solid. I haven't built up to a heavy single a very long time on power clean or split jerk... fun to move and lift heavy-ish ... no lifters/wraps/belt ... just did this in my regular training shoes. 

B.

FT:

50 KBS (53/35#)

30 Wall-Balls (20/14#)

20 C2B Pull-ups

30 Wall-Balls (20/14#)

50 KBS (53/35#) 

-This took about 8 minutes ... there was an error with the clock during the class workout, but it was around 8 minutes ... reps went unbroken KBS ... 20/10 on WB ... unbroken C2B ... 10/10/10 ... 15/15/10/10 ... fun/grippy workout, C2B felt solid, but it was a very low amount of reps. 

Rest about 10 minutes then... 

C.

4 Sets:

25 GHD Sit-ups

Rest 1:1

-Complete ... about 1:05 - 1:25 for all sets. 

8/16/22

A.
Every 10:00 for 30:00 (3 sets) of:

15/12 Cal Assault Bike

12 Burpee Box Jump Overs (30/24")

15/12 Cal Assault Bike

9 Burpee Box Jump Overs (30/24")

15/12 Cal Assault Bike

6 Burpee Box Jump Overs (30/24") 

-Result = 

5:05

5:15

5:29 ... this was the toughest conditioning workout I've done in a while... legs burned from start to finish and this was generally very difficult. I felt fairly fit, but this left me wrecked. Very solid aerobic conditioning. 

B.

GHD Hip Extensions 

4 Sets x 10 

Rest as needed

-Complete

8/15/22

AM Workout (0545)

A.

Snatch 
12 Minutes for a Heavy Single

-Warm-up and then singles went 195#, 205#, 215#, 225# ... this is the most I've snatched in a very long time ... all reps felt comfortable. All time (pre-pandemic) 1 RM is 255# ... working up to nearly 90% after a long time away from olympic lifting felt good. Looking forward to more of this in the near future. 

B.

10 RFT:

10 DB Bench Press (2x50#)

10 Toes-to-Bar

-11:50 ... this was much harder than I thought it would, particularly the bench press ... very light weight, but those reps accumulated quickly. Overall fun/different training, left me fairly taxed. I had to break up the reps a lot on the back half. 

PM Workout (1630)

Had an okay afternoon session... my pressing didn't feel great, but I should have expected this after 100 reps of DB bench press at high intensity this AM... still got everything and felt okay, but not great. 

A. 

Bench Press Prep

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

Face Pulls @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B. 

Bench Press

4 sets x 5 reps @ 75% (215#) 

75% of your one rep max bench press.

-Complete

 

C.

Bench Press

3 sets x 8-10 reps

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

-185# across, 10,8,8 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-135# across for 3x10

 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

Dumbbell Side Raises

3 sets x 8-10 reps

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

-2x25# for the rock-n-rolls, 2x15# for the SR

 

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.

Durante Core x 3 sets 

-2x15# for the BOSR 

8/14/22

 Complete Rest 

8/13/22

This morning was a short, but pretty decent workout ... got this in at home early in the morning. Part A was a class workout that I missed last week, then added in a few reps/sets for an upper body pump. Not a taxing day, but I am looking forward to resting tomorrow and getting in some hard training come next week.

A.

3 Rounds:

15/12 Calorie Standing Bike Erg

12 Dumbbell Deadlifts (2x50/35)

9 Dumbbell Hang Power Cleans (2x50/35)

6 Dumbbell Shoulder to Overhead (2x50/35)

-Rest 5 min-

For time:

45/36 cal Standing Bike Erg

36 Dumbbell Deadlifts (2x50/35)

27 Dumbbell Hang Power Clean (2x50/35)

18 Dumbbell Shoulder to Overhead (2x50/35)

-Result = 5:34 / 6:37 

B.

Tricep Extensions

3 sets x 12-15 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.

-3x12 with 55#, cable extensions 

 

C.

Pull Ups

3 sets x 8-12 reps

If body weight is too easy, add weight. Aim to reach failure within the given rep range.

Strict Dips 

3 sets x 8-12 reps 

If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10 on both movements, unweighted 

8/12/22

Hit the crossfit class this morning... HSPU rocked me... but overall got a good workout/dose of humility. 

A.

EMOM 21 (7 Rounds) of: 

Min 1: 20 Wall-Balls (20/14#)

Min 2: 12 HSPU

Min 3: 20 Alternating V-ups

-Complete ... HSPU were unbroken for 3 rounds, then 6/6 ... then got 10, 7, 8 on the last 4 rounds of HSPU... these turned into AMRAPs that went 6/4 / ... 4/3 ... 5/3 ... rough... shoulders gassed out on those last few rounds, HSPU have always been the toughest part of crossfit for me. 

8/11/22

Complete Rest ... pretty tired from traveling... got back in late last night past 1 am ... wanted to workout today, but just listened to my body and rested. 

8/10/22

 Last day on the road today... dropped into another CF class. Had a really solid workout... haven't clean and jerked in a very long time and it surprisingly felt really good. Additionally, the conditioning workout really rocked me... it was very challenging crossfit, felt like an open workout. 

A.

EMOM 10: 
Clean and Jerk x 1 rep 

-Complete, across at 245# ... I started at 245# and just went off of feel... felt good, not too taxing, got all the reps comfortably, but just focused on good movement. 

B.

AMRAP 15:

3 Power Snatch (115#)

4 Overhead Squats (115#)

5 C2B Pull-ups

30 Double-Unders

-10 Rds ... this was rough ... I was moving pretty consistent until the 6th round and then I got a bit light headed when I accidentally forgot to breath during 3 unbroken PS + 4 unbroken OHS ... slowed the pace down a bit and finished the workout. Overall really fun crossfit and a nice way to start the day. 

8/9/22

 Complete Rest ... slightly banged up from yesterday, not too sore, but generally tired. 

8/8/22

 Hike about 10-11 Miles out and back with about 3000 ft elevation gain over the first half ... hiked to near the summit of Thompson Peak in Idaho's Sawtooth Wilderness, the highest peak of the range ... my friend was struggling with the last bit of the ascent, so we called the hike before actually reaching the summit. I would definitely like to go back some day and finish this peak out. Probably the most difficult hike I've ever done and one of the most beautiful. 

8/7/22

 Complete Rest 

8/6/22

Dropped into a class while traveling in MT... did the partner workout on the board ... took it relatively easy, went at about an 80-85% effort and got a sweat... still not 100% over my cold yet.

A.
'31 Heroes'-ish

AMRAP 31, with a partner*:

8 Thrusters (115#)

18 Strict Pull-ups

11 Box Jumps (24")

*Partners alternate 400m Sandbag Run (50#) while the other partner works on AMRAP

-Complete... no idea on the rounds or reps ... I did 5 or 6 sandbag 400s, these were the hardest part of the workout ... I have done 31 Heroes before, but this was a slight variation given the gym's equipment. Still got a good sweat, nice way to start the day. 

8/5/22

Dropped into a CF class today while traveling ... had no idea what was on the board, just showed up and had fun. Nice cardio session to start the day.

A.
EMOM 20, for max reps:

Min 1 - Toes-to-Bar

Min 2 - Burpees

Min 3 - Cal Row

Min 4 - Rest 

-Don't remember the exact reps, but went 25/25/23/20/20 on the TTB ... burpees went between 18-12 each set ... rows were 15-20 cals a set ... cardio sweat, not too taxing, which was good coming off this recent cold. 

8/4/22

Complete Rest / traveling ... not the best day... had to wake up really early and didn't get great rest while flying.  

8/3/22

Finally starting to feel a bit better... all symptoms aside from some slight congestion are over... figured I'd feel how I felt with a powerlifting session... got everything in and didn't feel too crappy. 

A. 

Bench Press Prep

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

Perform Banded Face Pulls @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

B. 

Bench Press

4 sets x 5 reps @ 75% (215#)

75% of your one rep max bench press.

-Complete

 

C.

Bench Press

3 sets x 8-10 reps

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

-3x10 with 200# 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-155# for 3x8

 

E.

DB Skull Crushers 

3 sets x 8-10 reps

Dumbbell Side Raises

3 sets x 8-10 reps

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

-Complete, 2x25# for both movements 

 

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.

'Durante Core' x 3 sets 

-Complete, 2x15# DB 

8/2/22

Further complete rest ... was hoping to be over my illness today... but still felt pretty awful and definitely not in any form to workout. 

8/1/22

 Further Complete Rest ... I was not planning on resting today, but I got very sick yesterday ... body aches/fever/congestion/sore throat ... took multiple COVID tests which were all negative ... feel better today, but definitely not 100% or anywhere near good enough that training would be meaningful.