9/9/22

Hit the class workout and then added in some bench pressing after. Nice way to start the day.

A.

4 Sets: 

1 and a Quarter Goblet Squats x 10 reps 

Rest :90

-Complete, across at 72# 

B.

4 Sets:

DB Hamstring Curls x 10 reps 

Rest :90

-Complete, across at 25# 

C.

For time:

25/20 Cal Bike

10 Strict HSPU 
15/12 Cal Bike

10 Strict HSPU 

15/12 Cal Bike

10 Strict HSPU 

25/20 Cal Bike

-6:28 ... HSPU went unbroken ... 5/5 ... 5/5 

D.

Bench Press

3 sets x 3 reps (used 230# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-235# across (5# over last week)

E.

Strict Press

3 sets x 3 reps (used 145# last week) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-150# across (5# over last week) 

F.

Alternating Dumbbell Bench Press

3 sets x 8 reps

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

-Complete, 2x60# DB 

G.

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.

-Complete, 60# for 3x10 

9/8/22

Hit the class this morning before a long day of work... happy to get some movement in. 

A.

With a partner, 2 RFT:

50 Deadlifts (225/155#)

50 Shoulder-to-Overhead (135/95#)

400 Yard Sled Push (3x45/2x45#) 

-15:03 ... this was fun, the sled push was by far the hardest part ... deadlifts and S2O went 10/10/5 across all sets ... fun sweat and not too taxing. 

9/7/22

Hit the class workout this morning before a long day of work... got a really good workout from this, had a fun time.

A.

Every :90 for 5 sets:

1 Power Clean + 1 Push-Jerk @ 70% (235#)

-Complete ... used slightly over 70%, but had a good time doing this, felt strong/in my comfort zone.

B.

Every 2 for 5 sets:

Front Squat

3-2-1-1-1 

-235# x3, 275# x 2, 295# for 3 singles ... didn't push the loading here much, but 295# felt manageable, probably a lot more there.

C.

3 RFT:

10 Bar Muscle-ups

20 Box Jump Overs (20/14" Box - no touching box) 

30 GHD Sit-ups

--straight into---

100 ft Walking Lunge (135/95#)

-14:27 ... fun workout, toughest part were the GHD sit-ups ... fun stuff, bar MU went 10 ... 6/4 ... 6/3/1 ... lunges were two unbroken sets of 50' which was tough. Fun day in the gym. 

9/6/22

Today was an okay workout ... coming off a long Labor Day weekend filled with strange sleeping schedule/food/alcohol (in moderation - had 2,3,4,4 beers each day respectively over the weekend). Overall was a relaxing trip, even with a 3-month old baby with us. Had a good time, but I was very mentally happy to come home today and get this workout in. 

 A. 

Bench Press Prep

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

Perform Banded Pull Ups @ 50-75% intensity for 1-2 sets of 10-15 reps

-Complete 

B.

Bench Press

4 sets x 5 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-235# for 5,5,4,5 ... had a bad set-up on that 3rd set, but came back on the 5th set and nailed it. 

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.

-205# for 3x8

D.

Wide Grip Bench

3 sets x 10-12 reps

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

-185# for 10,10,8 

E.

Skull Crushers

3 sets x 8-10 reps

-75# EZ Bar for 3x10

F.

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.

-2x15# for 3x10

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

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

'Durante Core' x 3 sets 

-2x15# for 3x10

H.

Every 2 minutes for 16 (8 sets) of: 
200m Row
8-cal Ski Erg*

*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

-Finished the round of 18 (round 6) and then got 17,17 on the final two rounds... fun/tougher than it looked!

9/5/22

 Last day of vacation, dropped into the local gym again in the morning. I wasn't too happy about the class workout (partner Helen), but got it in and had an enjoyable time. Lower volume/intensity day, was good to move and sweat. 

A.
Partner 'Helen'

For time, with a partner:

400m Run (together)

30 KBS (53/35#)

20 Pull-ups 

-Complete ... this took about 10:30 ... not taxing, but had fun.

B.

EMOM 8:

5 Strict HSPU

-Complete, no misses, definitely within my comfort zone, these were fun. 

9/4/22

Today was a decent workout ... still up in Maine, but we have a pull-up bar between two trees here at the cabin ... put this together on the spot and got a solid sweat. 


A.

On a 40:00 Running Clock: 

EMOM 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats 

straight into...

AMRAP 20, alternating with a partner:

500m Run*

*Partner 1 completes a :60 plank while partner 2 runs, then partner 1 rests remaining time. 

-Complete ... got 19 of the 20 rounds one the first part ... I finished 16 rounds and then took a rest minute during the 17th round... then finished it out ... we got 7 rounds of the 500m run ... I ran first, hitting 4 the 500s and then 3 plank/rest intervals. Good sweat, nice way to start the day and move. 

9/3/22

 Complete Rest 

9/2/22

Traveling for Labor Day weekend ... up in Maine and dropped into a local gym. Enjoyed the workout, but definitely didn't feel great ... this was surprising given I just took two days off, but I have been traveling/having a lot of work stress. Regardless, happy to at least workout and move.

A.
Sots Press 

5x5

Rest :90 between sets 

-Complete, 75# across ... didn't push the loading ... I haven't done this movement in a couple of years. 

B.

AMRAP 12:

50 Box Jump (step-down) 24/20"

50 Pull-ups

50 Overhead Squats (95/65#)

50 Wall-Balls (20/14#)

50 Cal Assault Bike

-217 Reps (17 Cal Assault Bike) ... didn't feel good on this ... best part were the pull-ups, that went 30/10/10 ... overhead squats and wall-balls were 5 sets of 10 each ... rough ... was hoping to at least get one round, but it just didn't happen. 

9/1/22

 Further Complete Rest 

8/31/22

 Complete Rest 

8/30/22

AM Workout (0545)

A.
Strict Pull-ups

4 Sets of: 6-10 Reps 

-26# KB For 4x10 ... went 10,10,10,9 ... failed that 40th rep, but this was solid strict pull-up work 

B.

On a running clock:

0:00-2:00 

Run 200m

Max Shoulder-to-Overhead (185/125#)

Rest 1:00

3:00-6:00 

Run 400m

Max Shoulder-to-Overhead (185/125#)

Rest 2:00

8:00-12:00 

Run 600m

Max Shoulder-to-Overhead (185/125#)

-Result = 

-16

-12

-16 ... total of 44 reps ... probably could have snuck a few more in on that second set, but I gassed out pretty good ... tried to push the run and be consistent on the shoulder-to-overhead. Fun to work this movement after not having trained much overhead (only seated strict press/db press) for most of the pandemic. Fun morning in the gym. 

PM Workout (1800)

Happy to get this in... has been a rough couple weeks for my workouts... looking forward to a vacation this weekend. 

A.

Bench Press

3 sets x 8-10 reps

Choose a number that will have you reaching failure within the given rep range.

Lat Pull-Downs

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. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins

-205# for 3x10 on the bench and 145# for 3x10 on lat-pulldowns 

 

B.

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.

Supinated Grip Strict 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.

-175# for 3x8 on the CGBP and 3x8 unweighted on the pull-ups

 

C.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

Dumbbell Curls

3 sets x 8-10 reps

8-10 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-2x35# DB across for 3x10 on both movements 

 

D.

Shoulder "I"s

3 sets x 15 reps

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

-Complete, crossover symmetry 

 

E.

Shoulder "Y"s

3 sets x 15 reps

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

-Complete, crossover symmetry 

F.

Shoulder "T"s

3 sets x 15 reps

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

-Complete, crossover symmetry 

8/29/22

Had a solid workout this morning... parts A-C were a class workout, then snuck in a few bench press reps. 

A.
3 Pos Power Snatch (High Hang, Above Knee, Floor)
5x3 @ 65% (165#) - Complete a set every :90 

-Complete ... these felt really solid 

B.

Overhead Squat 

3x3 @ 75% of 1 RM Snatch (195#)

-Complete, haven't done these in a very long time, but they felt stable ... light loading, but fun to get in. 

C.

'Karen' 

For time:

150 Wall-Balls (20/14#)

-6:03 ... went 50/20/15/15/10/10/10/10/10 ... PR for this is 5:13 ... I went out conservatively and took lots of breaks... maybe a bit more intensity here if I broke this up less, but I'm into my 4th day training and I definitely felt a little beat up in my shoulders and body generally... I also took only about 2 minutes rest from Part B to this workout, not ideal. Anyway, fun to get this in, move and breathe. 

D.

Bench Press

4 sets x 4 reps (225# last week) 

Try to add 5 or 10lbs to last week's 4x5

-Complete, added 10# over last week for 4x4 @ 235# 

8/28/22

Today was a solid workout, in and out of the gym in about 60 minutes which was nice. Got a massive pump from this. 

A.

Bench Press Prep - 2 sets of banded pull-parts at 80% effort 

-Complete

B.

Bench Press

3 sets x 2 reps (245 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

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, 250# across and 3x10 unweighted ... felt very strong here, got all the reps easily 

 

B.

Seated Strict Press

3 sets x 3 reps (155 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

Rack Chins

3 sets x 15-20 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, 160# across, 3x15 unweighted 

 

C.

Seated Dumbbell Shoulder Press

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.

 Supinated Close-Grip Lat Pull-Downs

3 sets x 15-20 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.

-3x10 withs 50#s and 125# for 3x15 on the lat pull-downs 

 

D.

Hammer Curls

3 sets x 15 reps

15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

Tricep Rope Push-Downs 

3 sets x 15 reps

-Complete ... 2x35# for the curls and 45# for the push-downs 

E.

Dumbbell Front Raises

3 sets x 12-15 reps

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

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, 2x10# DB

8/27/22

 AM Workout (0800)

Hit the class workout this morning, it was a really fun conditioning piece. I really enjoyed getting in the muscle-ups and the workout as a whole. Fun Saturday morning workout. 

A.

On a 25:00 clock: 

AMRAP 10:

2x25 Ft Shuttle Run*

4 Ring Muscle-ups 

12 Toes-to-Bar

14 DB Box Step-Overs (50/35#s) to 24/20" Box

Rest 5:00

AMRAP 10:

2x25 Ft Shuttle Run*

4 Ring Muscle-ups 

12 Toes-to-Bar

14 DB Box Step-Overs (50/35#s) to 24/20" Box

*After each round, add 2x25ft shuttle run 

-4 Rds + a few shuttle runs (can't remember exactly) 

-3 Rds + 4 Muscle-ups 

-Got the muscle-ups unbroken throughout, had to break up some of the sets of T2B and I broke up one set of DB box step overs during the 2nd round... this was very grippy... but a lot of fun. 

PM Workout (1630)

A.
Deadlift
4x4 @ 405#
2x2 @ 460#
1x8+ @ 405#

-Complete ... got 12 unbroken reps at 405#... had to cut the workout short due to having to take care of my son, but I am trying to get in the rest of the workout tomorrow.

8/26/22

AM Workout (0545)

'Holleyman' 
30 RFT:

5 Wall-Balls (20/14#)

3 HPSU

1 Power Clean (225#)

(PR From 2/22/20 = 22:24) 

-Result = 23:11 ... sadly about a minute slower than my PR from two years ago, but I am overall happy with this. I haven't really been doing much crossfit or olympic lifting for most of the pandemic and to be only a minute off my PR isn't too shabby given I was in really good crossfit shape at the time. I really enjoyed this workout, had a great time doing this, happy to power clean 225# in a conditioning piece and to get all the sets unbroken. 

PM Workout (1900)

Had a long day of work... but snuck this in during the evening ... happy to get this in... it has been an insane work week. 

A.

Bench Press Prep 

Scap Pull-ups - 2 sets @ 70-80% intensity 

-Complete 

B.

Bench Press

3 sets x 3 reps (230# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, 235# (5# over last week) 

 

C.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

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

-Complete, 2x75# DB for 3x8

 

D.

Seated Strict Press

3 sets x 4 reps (145# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, 150# (5# over last week)

 

E.

Half Kneeling Single Arm Kettlebell Press

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. 8-10 reps per arm.

-53# for 3x8

 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

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

-2x10# DB for 3x12

 

G.

One Arm Farmer Carry

3 sets x 20 reps

20 steps per arm The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-Complete, 53# KB

8/25/22

 Complete Rest 

8/24/22

 Again, same as yesterday, only able to hit the morning crossfit class as my work schedule is insane these next couple weeks ... at least happy to get this in and have fun in the gym, even if it wasn't too taxing.

A.

Every :90 for 5 sets:

2 Power Cleans + 1 Push-Jerk @ 65% (205#)

-Complete ... got all these reps really comfortably, low %, everything felt solid. 

B.

AMRAP 12:

10 Strict Pull-ups

15 GHD Sit-ups

10 Box Jump Overs (24/20")

-6 Rounds + 15 GHDs ... fun/easier workout, toughest part were the GHD sit-ups. Had a fun time and just flowed through this at a consistent pace. 

8/23/22

Got to hit the crossfit workout this morning... had a lot of fun getting this in... very tough conditioning, but I really enjoyed it.

A.
Every 4 for 6 sets (24:00 clock): 

21/16 Cal Assault Bike

9 Devil's Press (2x50/35# DB)

-Result = 

1:23

1:28

1:44

1:57

2:19

2:20 ... I felt good on those first three rounds and then totally gassed out on the back half... tried to maintain an 85-90 RPM ... able to do so for 3 rounds and then those last two were closer to 70-75 RPM ... rough, but really solid interval training.

B.

4 Sets, Tabata:

Flutter Kicks

Bicycle Crunches

Mountain Climbers

-Complete, don't remember the reps, but this was a nice core finisher. 

8/22/22

 Complete Rest ... wanted to train today, but had an extremely busy day between the first day of the academic year and taking care of my son. 

8/21/22

This morning was a short, but solid workout. I was really happy to get this in during my child's first nap of the day... he woke up about 40 minutes into this session so I called it short slightly, but got almost everything in. Got a solid pump and enjoyed myself... an amazing way to relieve the stress of parenting. 

A.

Bench Press Prep

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

Perform DB Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side.

-Complete

 

B.

Bench Press

4 sets x 5 reps (215# last week)

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-225# across (10# over last week) 

C.

Bench Press

3 sets x 8-10 reps (185# last week)

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

-185# across for 3x10 ... same weight as last week, but did 10,8,8 last week 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps (135# last week)

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

-155# across for 3x10 (20# over last week) 

 

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.

Paralette Push-ups x Max Reps 

-2x15# for the side raises and 10,9,8 on the push-ups