1/21/24

Today was a really fun workout ... programmed this session myself ... My wife I worked out together and we had a good time getting this in. Fun crossfit session ... it was nice to O-lift a bit after having been just bodybuilding/powerlifting recently. 

A.
EMOM 10:
Hang Snatch + Snatch 

Start around 65% of your 1-RM Snatch and build in weight, focusing on speed and position. 

-135# x 3 sets, 155# x 3 sets, 175# x 2 sets, 185# x 2 sets 

B.
EMOM 10: 

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build in weight, focusing on speed and position. 

-135# x 3 sets, 185# x 3 sets, 205# x 2 sets, 225# x 2 sets 

C. 

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

‘Diane’ (strict) 

21-15-9

Deadlift (225/155#)

Strict HSPU 

into… 

‘Grace’ 

30 Clean and Jerks (135/95#)

into… 

‘Fran’ 

21-15-9

Thrusters (95/65#)

Pull-ups

into… 

‘Karen’

150 Wall-Balls (20/14#)

into… 

‘Isabel’

30 Snatches (135/95#) 

into… 

20 Ring Muscle-ups

20 Bar Muscle-ups 

-24:02 ... this was really fun crossfit ... not too taxing, but fun to move and sweat and get in some of these 'crossfitty' movements that I haven't been doing as much. 

1/20/24

 Complete Rest 

1/19/24

Today was a fun workout ... squats were heavy-ish and the cardio was intense. Fun day, it was nice to move and sweat. 

A.

Back Squat

4 sets: 10 Reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-315# ... took closer to 3 minutes rest on the last couple sets ... these were getting heavy.

B.
Every 4 for 32 (8 Sets):
250/200m Row
15 Bar Facing Burpees

-Complete ... this was supposed to be 1:1 rest, which it basically ended up being ... but to make it simple and I just went every 4 minutes ... most sets were right around 2:00 ... last 3 sets were closer to 2:20-2:30 ... this was good cardio. 

C. 

3 sets:
10 Side Star Plank Reach Throughs (each side)
60 Sec Plank Hold

20 Standing Barbell Calf Raises (155# - barefoot) 
*Rest 1:00 b/t sets

-Complete

1/18/24

Today was a solid shoulder / upper body workout ... had a good time in the gym this AM, got a huge pump. 

A.

Strict Press 

4 Sets of 10 - RPE 7-8

*Rest 2:00-2:30 b/t sets

-125# across (10# over last week)

B.

Banded Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 1 red band

C.

Double DB ZP 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB 

D.

Ring Y Raise

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

E.

Plate Lateral Raises 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10# plate

F.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

G.

Barbell Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75# 

H. 

Dips

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

I.

Rope Tricep Extensions

4 sets: 20 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55# 

1/17/24

 Complete Rest 

01/16/24

Today was a solid workout ... definitely one of the tougher bodybuilding workouts I've done in a while ... left me pretty gassed, but overall got a massive pump and enjoyed this.  

A.

Deadlift 

4 Sets of 10 - RPE 7-8

*Rest 2:00-2:30 b/t sets

-355# ... rest interval started to get tough on the last few sets, fun stuff. 

B.

Strict Pull-ups

4 Sets of 10 - RPE 7-8

*Rest 2:00-2:30 b/t sets

-BW

C.

Bent Over BB Row - Underhand Grip

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135# 

D.

Lat Pull-Downs (straight arm, crossover symmetry bands)

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25# bands 

E.

Standing Alternating DB Curls

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

F.

Seated Hammer Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

G.

Every 2 for 8 (4 sets) of:

Side Plank x :60 (:30 each side)

-Complete

01/15/24

Today was a super solid workout ... felt decent throughout and got a really intense pump ... good stuff, in and out of the gym in 45 minutes and felt great after this. 

A.

Bench Press 

4 Sets: 10 reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-205# across ... missed the last rep of the last set... so this was more of a 9/10 or 10/10 RPE on those last couple sets ... but I didn't have a spotter so I didn't go for that 10th rep... sticking to the tough rest interval got me. 

B.

Alt. DB Incline Bench + Double DB Incline Bench 

3 sets: 10+10 (10 alt. then 10 together) Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB

C.

DB Bench Press 

3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets

-2x55# DB

D.

Resistance Band Chest Fly, High to Low

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25# crossover symmetry bands 

E.

Double DB Skull Crushers

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

F.

Double DB Tricep Kick-Backs

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’

-Complete

01/14/23

Further Complete Rest 

01/13/24

 Complete Rest 

01/12/24

Today was a solid session... back squatting felt decent, KB FR squats kicked my ass ... fun way to start the day. 

A.

Back Squat 

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-295# 

B.

5 sets
5 Wall Walks
10 Double Rack Kettlebell Front Squats (2x70/53)
15/12 Calorie Row
-Rest 1:1 b/t sets-

-Result =

2:05

2:15

2:22

2:36

2:40 ... this overall was rough... WW are always tough for me and the FR KBs crushed me... haven't done 2x70# in a very long time ... overall this was good conditioning though. I didn't feel particularly fit or prepared for this, but it was nice to sweat and move. 

C.

3 sets:
10 KB Side Bend (each side) -70#
10 Standing Banded Pallof Press (each side) - 25# crossover symmetry band 
1 min Plank

20 Seated DB Calf Raise  (2x50#)

-Complete

01/11/24

Today was a nice session ... got a massive pump and overall this wasn't too taxing. Felt solid throughout, only took about 45 minutes. 

Warm-up

3 Rds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete 

A.

Shoulder Press

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-115# (10# over last week)

B.

Deficit Push-ups (hands and feet on 45s) 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Bottom-up Single Arm Standing KB Press

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-18# KB

D.

Seated DB Snow Angel Raise (palms forward) 

4 sets: 10 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB ... ouch. 

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Barbell Curls 21’s

3 sets: 21 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#

G.

Rope Tricep Push-Downs

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55# 

01/10/24

 Complete Rest 

01/09/24

Today was a solid pump ... stayed up to watch the NCAA championship game last night ... definitely was a bit tired when I woke up at 0500... but got through the tiredness and felt decent throughout the workout once I got rolling through the deadlifts. The sets of 3x15 are different than most of the 4x10 stuff I've been following for a while... lots of light weights with short rest intervals are surprisingly difficult and pumpy.  

Warm-up

3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions

-Complete

A.

Deadlift 

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-335# 

B.

Strict Pull-ups 

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-BW

C.

Bent Over BB Rows 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135# 

D.

Lat Pull-Downs - Neutral Close Grip

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-90#

E.

Ring Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

F.

Incline DB Hammer Curls 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB 

G.

Incline DB Turkish Sit-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB

H.

Fat Barbell Curls 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# 

01/08/24

Today was a solid session ... 3x15 is a nice change ... overall a solid pump. 

Warm-up
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete

A.

Bench Press

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-195# 

B.

Reverse Grip Incline DB Bench Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# ... had to go light here... rough. 

C.

Hex Press 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50#

D.

Banded Chest Flyes (crossover symmetry) 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# band

E.

Seated Tricep DB French Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50#

F.

EZ Bar Skull Crushers 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets 

65#

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

01/07/24

 Complete Rest 

01/06/24

Jumped into the crossfit class today, overall had a good time getting this class in with my wife. 

A.
For time, with a partner:
3 Sets, each rest 1:1 

200m Run 

8 Sandbag Cleans (over the shoulders alternating shoulders) (150/100#)

200m Run 

8 Sandbag Cleans (over the shoulders alternating shoulders) (150/100#)

200m Run 

-Complete ... each set took about 4:30 - 4:45 ... fun/intense crossfit ... it was nice to run and do some cardio. 

B.

3 Sets (:40 on / :20 off)

Plank Pull Throughs (30/20#)

Rest 1:00

3 Sets (:40 on / :20 off)

Max DB Turkish Sit-ups 

-Complete ... didn't calculate out the reps on this, but got good intensity out of it. 

01/05/24

Today was a lower body / cardio day ... put this workout together in my basement and had a good time. Felt fit throughout this workout. 

A.

Back Squat

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets 

-275# 

B.

‘Strict Cindy’

AMRAP 20:
5 Strict Pull-ups

10 Push-ups

15 Air Squats 

-18 Rds + 5 Strict Pull-ups ... nice sweat/pump. 

C.

3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
20 Barbell Calf Raises (135#)
*Rest 2:00 b/t sets

-Complete 

01/04/24

 Complete Rest 

01/03/24

Today was a solid bodybuilding workout again ... got this in at home early before work. 

Warm-up

2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete

A.

Shoulder Press

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-105# across 

B.

Parallette Push-ups 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete

C.

Seated Alternating DB Shoulder Press

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35#

D.

Lateral Plate Raise 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10#

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Standing KB Crush Grip Bicep Curl

Double DB Skull Crushers 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-53# for the curls, 2x25# for SC

G.

Rope Tricep Extensions 

Fat Barbell Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-45# across on both movements 

H.

Every 3 for 6 (3 sets) of:
Plank x :60 

-Complete

01/02/24

Today was a solid workout ... got this done in right around 60 minutes ... got a massive upper body/bicep pump ... fun stuff. 

Warm-up

3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions

-Complete

A.

Deadlift 

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-315# 

B.

Strict Weighted Pull-ups

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-Bodyweight  

C.

Double DB Standing Bent Over Row

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# 

D.

Single Arm Lat Pull-Down

4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets

-45# 

E.

Incline DB Curls

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# 

F.

Incline DB Hammer Curls

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x25#

G.

Single DB Head Curl 

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets 

-50#