Active Recovery Day
3.5 Mile Run
-33:20 ... easy pace ... this was supposed to be a longer run of 8 miles, but I just didn't have it in me today ... kept the distance short and the pace easier. A lot of life/work stress/effort happening, just kept it really easy today.
Shoulder Workout (0530)
This morning was a fun lifting session ... kept the rest intervals short and the weights light, got a great shoulder / upper body pump.
A.
Strict Press
4 sets: 8 Reps – 65% of 1RM (deload) = 135#
*Rest 2:00-2:30 b/t sets
-Complete
B.
Ring Push-ups
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-Complete, 15,15, 10/5 ... rough
C.
Seated DB Shoulder Press
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25#
D.
Plate Snow Angel Raise
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x5#
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.
Cable Push-Downs
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-55#
G.
Inverted Skull Crushers
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-BW
PM Workout (1700)
A.
1 Mile Easy Jog + 5 x 800m 5K pace, 1:1 rest + 1 Mile Easy Jog
-Complete ... kept all the 800s around 6:30 - 6:40 pace ... fun stuff, nice way to blow off some steam after work.
Shifted my back/bicep workout to later in the week given how sore my lats/biceps are ... there was no way I could have deadlifed today ... got in an active recovery session and enjoyed myself ... this was restorative and a nice way to start the day.
A.
3 Sets, minimal rest:
20 Windshield Wipers (135#)
20 Paloff Press (each side)
10 Ab-wheel Rollouts
straight into...
3 Sets, minimal rest:
Plank x :60
20 Russian Twist (45#)
10 Ring See-saws
-Complete
B.
7 Rounds
11 Calorie Row
11 Calorie Ski
-11:55
C.
15 Minutes Full Body Mobility
-Complete
AM Workout (0530)
Nice upper body bodybuilding session this AM ... nothing too taxing, but I had a good time.
A.
Bench Press
4 sets: 8 Reps – 65% of 1RM (deload) = 195#
*Rest 2:00-2:30 b/t sets
-Complete
B.
1:1:2 Incline DB Bench Press
3 sets: 15 - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35# for 2 sets, then dropped down to 2x25# for the last set ... massive burn.
C.
Reverse Grip Bench Press
3 sets: 15 - RPE 7
*Rest 1:00-1:30 b/t sets
-95#
D.
DB Flyes
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x15#
E.
DB Skull Crushers
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25#
F.
Single Arm Tricep DB French Press
3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
-15#
G.
Every 2 for 10 (5 sets) of:
'Durante Core'
-Complete
PM Workout (1730)
6 Mile Run
-48:20 ... ran around the national mall ... felt surprisingly really good ... legs/lats/arms are very sore from yesterday, but once I got moving my lungs/legs felt great.
Haven't been doing CF much at all lately, but still gave this workotu a go ... it was a fun one.
A.
Open Workout 24.3
All for time, using a running clock*:
5 rounds of:
10 thrusters, weight (95/65#)
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, (135/95#)
7 bar muscle-ups
*Time cap: 15 minutes
-160 Reps (9 rds + 4 thrusters) ... tie breaker (first 5 rounds) at 4:57 ... did the first 5 rounds unbroken, but at a pace where I stayed aerobic ... went 4/3 for all sets of 135# thrusters and bar muscle-ups ... could have possibly pushed this pace a bit ... but I really didn't want to completely crash and burn on the second part ... overall felt more fit than I thought I would on tihs, despite not doing much crossfit over the last few months. Fun workout, probably going to be very sore in my forearms.
7.5 Mile Run
-Complete ... didn't get the time on this, but I was very happy to get this run in ... ran from Camel's Back Park in Boise up and down Hull's Gulch ... really nice conditions, a bit over 30 degrees and very sunny. It was cold in the shade and warm in the sun, tons of rolling hills and beautiful scenery. This route is one of my all-time favorite runs! I was very happy to get this in.
Today was another easy/light session. Last workout of the week other than my two runs. Much needed lighter work this week, enjoyed doing this.
A.
Behind the Neck Strict Press
3x10 (light RPE)
Plank x :60
Side Plank x :30 / side
Rest 1:00 - :130 b/t sets
-Complete, 75# on the press
B.
Parallette Push-ups
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-BW
C.
Bottoms-Up Single Arm KB Press
3 sets: 10 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-18#
D.
Seated Plate Y Raise
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x5#
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.
Rope Push-Downs
5 sets: 12 Reps - RPE 7
*Rest :60 b/t sets
-45#
AM Workout (0530)
Still feeling very tired / stressed ... today was more of a restorative / low volume session ... kept the intensity low and the weights very light with short rester intervals.
A.
KB Windmill (light) - 5 reps per arm
KB Side Bends - 3 sets of 20 reps/side
Ab Wheel Rollouts 3 sets of 12 reps
Minimal Rest
-35# for the windmills, 53# for the side-bends
B.
3 sets of:
Ring Seesaws x 12 reps
L-Sit Hold x :15
Russian Twist (35# plate) 3 sets of 20 reps
Minimal Rest
-Complete
C.
Strict Pull-ups
'Death by Strict Pull-ups' (BW)
-10 Rds + 7 reps of set of 11 ... this was suprisingly fun, haven't done this in a while and it felt good.
D.
Straigth Arm Banded Lat Pull-Downs
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25# crossover symmetry bands
E.
Bent-Over Curls
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x15#
F.
Standing Alternating DB Hammer Curls
3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25#
PM Workout (1700)
5 Mile Run
-44:18 (8:51 average pace) ... just went out and back easy ... ran around the National mall from the Senate ... about 70 degrees and sunny, really great way to end the work day and enjoy myself.
Today was a forced de-load day / week ... between not taking a rest day at all last week and the hard CF on Saturday, and really tough life stress, I just felt like complete shit this morning. Kept all the weights light and rest intervals short, got this done quickly. It is probably time to take a de-load in general... haven't backed off from training at all since the start of the year.
A.
Bench Press
3x10 (easy RPE)
2:00 - 2:30 Rest
-185# across
B.
Incline DB Bench Press
3 sets: 15 - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35# DB
C.
Hex Press
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35# DB
D.
Seated Banded Chest Fly
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25# bands
E.
Barbell Skull Crushers
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-45#
F.
Single Arm DB Kickback
3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
-15#
G.
Every 2 for 10 (5 sets) of:
‘Durante Core’
-Complete
6 Mile Run
-55:13 ... it was about 50 degrees, a bit breezy, but sunny today ... great run around Annapolis ... felt surprisngly good despite being tight in my calves/posterior chain from yesterday ... really great way to blow off some steam and move and sweat. I am really looking forward to doing the 'Cherry Blossom 10-Miler' in April.
AM Workout (0530)
Today was a solid workout ... it was nice to feel strong on the pressing ... felt good throughout and got a solid pump.
A.
Strict Press
5 sets: 5 reps (160+)
*Rest 2:30-3:00 b/t sets
-165# ... I think this is a PR for a 5x5?
B.
Deficit Push-ups
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-BW, 45# + 1 25# bumper under hands/feet
C.
Seated Arnold Press
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25#
D.
Plate Lateral Raises
3 sets: 15 Reps - RPE 7
*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.
Bench Dips
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-Complete
G.
3 Sets
15 Shoulder Press (75/55)
15 Barbell Curls (75/55) + 1 drop set after last set with 45#
-rest 1 minute b/t sets-
-Complete, 15 reps on the drop set ... fun pump finisher.
PM Workout (1630)
A.
1 Mile Easy Jog Warm-up
3 x 800m 5K pace, 1:1 rest
1 Mile Easy Jog Cool-down
-Complete ... 800s were at about a 6:30 / mile pace ... overall a good running session.
Today was overall a solid session... heavy pulls and a solid back/bicep pump.
A.
Deadlift
5x3 (455 for 5x5 last week)
*Rest 2:30-3:00 b/t sets
-475# ... was initially wanting to try a bit more weight... but these felt heavy today... got all the reps, but didn't feel great. Not sure if it was the crossfit WOD on Saturday or the higher RPE 4 mile run yesterday, but I felt a bit gassed in my posterior chain.
B.
Strict Pull-ups
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
-BW ... these were supposed to be weighted, but I was so gassed from the deadlifts that I chose to do some higher volume BW reps
C.
Double DB Bent Over Row
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x50#
D.
Straight Arm Banded Lat Pull-Downs
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25# crossover symmetry bands
E.
DB Hammer Curls
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35#
F.
Single DB Double Head Curl
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-50#
G.
Star Planks
3 Sets x :30 /side
-Complete
AM Workout (0530)
Today was a solid workout ... was surprsingly not sore from the Open workout on Saturday... it was fun to handle 225# for sets of 10 on bench, despite not being able to get all 5 sets. Looking forward to trying that again in the future.
A.
Bench Press
5x10 (225#)
*Rest 2:30-3:00 b/t sets
-10,10,10,8,6 ... this was rough... first few sets felt great, but the rest interval got me. I was thrashed by the last set. No spotter, so I called it at 6 reps.
B.
Incline Bench Press
3 sets: 15 - RPE 7
*Rest 1:00-1:30 b/t sets
-135#
C.
Reverse Grip Incline DB Bench Press
3 sets: 15 - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25#
D.
DB Bench Press 1 and 1/2 Reps
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35#
E.
Resistance Band Chest Fly - High to Low
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25# crossover symmetry bands
F.
Tricep DB French Press
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-35#
G.
3 Super-Sets:
Inverted Skull Crusher + Rope Push-Downs
3 sets: 15 + 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-45#
H.
E2 for 10 (5 sets) of:
‘Durante Core’
-Complete
PM Workout (1645)
4 Mile Run
-33 Minutes total running ... about a 8:15 pace ... felt nice, ran around the Capitol.
