5/31/17

45 Minute Tempo Run

-Woke up feeling very tired today... kind of dragged ass until one of my co-workers asked me to go run... Ran from our office to OCS in a round-about way that ended up being 44:00 minutes of total running ... it was around 1 PM ... 75 degrees ... 75% humidity ... it was a warm run ... haven't gone at a tempo pace like this for this long in a very very long time. It was good to move, but I was struggling through this... took a lot of effort.

5/30/17

Gave the class workout a go today... I was extremely sore in my biceps and shoulders ... overall legs felt solid though. I was happy with my dead-lift, haven't pulled this much in a while. 

A.

Dead-lift

Take 18 Minutes to Establish a 3 RM 

-135# x 7, 225# x 7, 315# x 7, triples = 405#, 435#, 450# ... felt very solid, probably could have done more. Looking forward to pulling over 500# again. 

B.

3 RFT:

20 Box Jump Overs (24/20")

20 Front Rack KB Lunges (72/53# x 1 KB) (10 holding in right arm, 10 holding in left arm) 

20 GHD Sit-ups 

-9:03 ... tough burner on the legs. 

5/29/17

Gave 'Murph' a go today ... haven't done this since last year.

'Murph'
For time, with a 20# Vest:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

-39:17 ... there was a weird break in here where the class listened to the national anthem and everyone stopped and faced the flag ... not sure how long this was ... maybe 1-2 minutes? Obviously my time would have been a bit faster without this patriotic break... but this was still my fastest time ever on 'Murph' ... but it is always hard to compare given I've never done it on the same 1 mile run route, and every gym's route is slightly different. Overall a really fun workout... it was really hot and I enjoyed pushing myself through this.

5/28/17

Complete Rest / slight hangover

5/27/17

Hit a class workout this morning ... was a longer partner workout, was very different from the typical stuff that I do, but got a good sweat out of this.

A.
Partners Alternating EACH REP, score is total distance of rowing in meters, partners can alternate rowing however they want:

AMRAP 15 Minutes:
1 Minute Max Distance Row
42 Dead-lifts (225/155#)
42 Strict Pull-ups
1 Minute Max Distance Row
30 Dead-lifts (225/155#)
30 Strict Pull-ups
1 Minute Max Distance Row
18 Dead-lifts (225/155#)
18 Strict Pull-ups
1 Minute Max Distance Row

Rest 3:00 until 18:00 and then...

AMRAP 15 Minutes:
1 Minute Max Distance Row
42 Wall-Balls (20/14#)
42 Box Jumps (24/20")
1 Minute Max Distance Row
30 Wall-Balls (20/14#)
30 Box Jumps (24/20")
1 Minute Max Distance Row
18 Wall-Balls (20/14#)
18 Box Jumps (24/20")
1 Minute Max Distance Row

-2,987 Meters of total rowing ... doing the reps as singles with a partner was a different stimulus than I am used to, but I went really hard on each of the rowing intervals.

5/26/17

Complete Rest

5/25/17

Fourth day in a row working out, class workout looked cool, so we went in and gave it a go ... I really wanted to do this workout because it had running in it... but once we got to the gym it started storming and the entire class rowed the workout instead... anyway, got a good cardio session out of this.

6 RFT:
250m Row
3 Rope Climbs (15')
6 Burpees
9 Wall-Balls (20/14#)

-20:03 ... some guy in the class beat me by about 2 1/2 minutes ... my time on the rope really suffered over time. Need to practice these a lot, definitely have a lot of room to improve, just haven't been training these for speed.

5/24/17

Hit the class workout in the evening... added in a little accessory work, happy with how my squats felt today.

A.
20 Minutes to Establish 5 RM Back Squat

-275#, 325#, 345#, 360# ... this is the most I've done for 5 in a long time. Felt solid, probably more there.

B.
AMRAP 9:
30 Double-Unders
15 KBS (72/53#)*must be unbroken sets, or 5 burpee penalty.

-7 Rounds + 36 reps ... all KBS unbroken, so no burpees

C.
3 Sets:
Goblet Hold Bulgarian Split Squat x 24 reps (12 each leg) @ 35# KB
Rest as needed
Supinated Strict L-Pull-ups x 5 reps
Rest as needed

-Complete

D.
2 Sets:
Overhead Walking DB Lunges x 20 reps (10 each arm) @ 45# DB
Rest as needed
GHD Plank Hold x :45 seconds
Rest as needed

-Complete

E.
10 Minute ROMWOD

-Complete

5/23/17

AM Workout (0530)

Went in and did the class workout this morning ... I was decently sore in my shoulders today, but once I got warmed up I felt solid on everything.

A.
20 Minutes to Establish:
1 Power Clean + 3 Push-Jerks

-135#, 185#, 205#, 225#, 235#, 250# ... not sure what my 3 RM Push-Jerk is ... but this felt solid and like I could do more. Happy with my effort here given my sore shoulders.

B.
5 RFT:
4 Muscle-ups
6 Front Squats (155/105#)
8 Toes-to-Bar

-6:50 unbroken ... had some big transitions here, but overall felt good on this and was moving at a fairly consistent pace.

C.
Death by Strict HSPU

-7 + 3 reps ... went unbroken until the set of 7, which was 4/3 ... only got 3 reps into that set of 8... rough.

D.
ROMWOD

-Complete

PM Workout (1230) 

-36 Minute easy aerobic run around Quantico

5/22/17

AM Workout (0630) 

The class workout at my gym was pretty stupid today... so I put something together on the spot and went through it with my fiance on our own.

A.
EMOM 6 (6 sets):
Muscle Snatch x 1 rep

-135# x 3 sets, 165# x 3 sets

B.
E2 for 8 (4 sets):
High-Hang Snatch + Hang-Snatch w/ 3 second pause in the bottom of the receiving position

-165# x 5 sets, 185# x 1 set

C.
E2 for 12 (6 sets):
Snatch x 1 rep

-185#, 195#, 205#, 215# (f), 205#, 205# ... was really focusing on speed and position on these and not pulling early. It is my biggest fault on the snatch... I start doing it really bad above 205# ... so I kept the loading lower and really focused on speed and not pulling early.

D.
6 Sets, each for time:
500m Row
12 Overhead Squats (135/95#)
Rest :60 between sets

-2:30
-2:39
-2:40
-2:35
-2:45
-2:41 ... tried to be consistent here, all OHS unbroken, my row suffered over the course of the sets, this was a really simple but solid workout.

PM Workout (1730) 

Went in and did the class workout that we skipped this morning... it was a fun pump session... but not too taxing.

A.
3 Super-Sets:
Bench Press x 5 reps
Strict Pull-ups x Max Reps
Rest as needed

-205# across for the bench press
-Pull-ups were 15,12,10

B.
1 Set:
Bench Press x max unbroken reps @ 135#

-20 reps ... this was tough, but solid.

C.
3 Super-Sets:
DB Curls x 16 reps (8 each arm) w/ 2 x 40# DB
DB Tricep Kick-Backs x 16 reps (8 each arm) w/ 30# DB
Single-Arm KB Row x 16 reps (8 each arm) w/ 72# KB
GHD Sit-ups x 15 reps
Rest as needed

-Complete

5/21/17

Much needed complete rest

5/20/17

Programmed an entire session myself today, it ended up being a really solid workout. Just went in for open gym with a few other people and really pushed it. Had a great time.

On a running clock:

A.
For time:
30 GHD Sit-ups
10 Power Snatch (135/95#)
100 Double-Unders
10 Power Snatch (135/95#)
30 GHD Sit-ups

at 16:00 begin...

B.
10 RFT:
2 Squat Cleans (225/155#)***scale to 75% of 1 RM if necessary
4/3 Ring Muscle-ups
8 KBS (72/53#)

at 50:00 begin...

C.
For time, with a partner, 1 partner working at at time:
100 Calorie Assault Bike
75 Box Jump Overs (24/20")
50 Strict HSPU
25 Dead-lifts (315/215#)

-Result =
A = 6:00
B = 18:07
C = 10:02 (?) ... don't remember the exact time on the last one ... but overall got a ton of intensity out of this session, it was great to train with some solid people and push each other. It was a great workout.

D.
ROMWOD

-Complete

5/19/17

Hit the class workout in the AM. It was a good gymnastics/cardio sesh.

AM Workout (0530)

A.
6 Sets:
10m Hand-Stand Walk
Rest as needed

-Complete ... felt very solid on these, my handstand walking is better than it has ever been.

B.
For time, with a partner, one partner working at a time:
2000m Row
50 Front Rack Lunges (115/80#)
50 Toes-to-Bar
50 Burpee Box Jump Overs (24/20")
50 Dead-lifts (165/125#)
2000m Row

-23:45 ... more than half of this workout was just rowing ... but we moved through everything pretty quickly.

C.
ROMWOD

-Complete

PM Workout (1400)

A.
Bench Press
3-3-3-3-3
Rest 1-2 Minutes between sets

-185#, 195#, 200#, 205#, 205# ... didn't push the loading here very much ... didn't have a spotter and kept the rest interval very short instead.

B.
Close Grip Bench Press, with a 3 second pause at the bottom:
5 x 5
Rest exactly 1 minute between sets

-135# across on this... haven't done a pause bench in a long time, this destroyed my triceps

C.
3 Super-Sets:
Cable Row x 10 reps
Tricep Push-downs x 10 reps
Rest 1-2 minutes

-Don't remember the weights, just got a pump

D.
3 Super-Sets, last set do a max drop set of rope curls:
KB Curls x 10 reps (2 x 35#)
Rope Cable Curls x 10 reps
Rest 1-2 minutes

-Don't remember the weight on the rope curls... got an insane pump from this.

E.
3 Sets:
Overhead Rope Tricep Extensions x 20 reps
Rest 1-2 minutes

-Complete ... don't remember the weights, got a thick pump though.

5/18/17

Complete Rest

5/17/17

Class workout in the AM ... no metcon, but still got a decent push out of this class on the lifting ... did a HIIT class at lunch, nothing too taxing, just some different/fun activity for me ... overall a solid day of training.

AM Workout (0530)

A.
20 Minute to Establish 1 RM Snatch

-185#, 205#, 225#, 235#, 240# (f) ... 235# is the most I've snatched since before TBS... happy to be handling that weight ... 240# didn't feel very heavy, just caught it out front. I will hit that soon.

B.
3 Sets:
Back Squat x 6 reps
Rest as needed
BB Rows x 10 reps (135#)
Rest as needed

-Sets of 6 on Back Squat = 265#, 315#, 345# ... felt very strong on these

C.
ROMWOD

-Complete

PM Workout (1130) 

A.
20 Minutes of sprinting warm-ups/drills

B.
8 x 15m Sprint
Rest :30

-Didn't time these, but was the class was focused on acceleration ... very different for me.

C.
4 Sets:
BB Good Morning x 5 reps (115# x 3 sets, 135# x 2 sets)
Rest as needed
Goblet KB Bulgarian Split Squats x 16 reps (8 each leg) (53#)
Rest as needed

-Complete

D.
2 Sets, for quality:
TRX Tuck-ups x 12
Hanging Lateral Knee Raises x 12
Decline Push-ups x 12
TRX Rows x 12

-Complete

5/16/17

The gym programming was fucking stupid today... so Alex and I just went in and did something I programmed. It ended up being a very solid workout. We were in and out of the gym in about 45 minutes, which was great for my work schedule.

A.
EMOM 10:
Push-Press + Push-Jerk + Split-Jerk

-165# x 2, 185# x 2, 205# x 4, 215# x 1 ... didn't really push the loading here, but felt pretty solid on this.

B.
For time:
1000m Row
15/12 Muscle-ups
30 Strict HSPU
15/12 Muscle-ups
1000m Row

-18:50... my fiance kicked my ass on this, she flew through the HSPU. Overall a really solid workout, got a lot out of this one... that set of HSPU in the middle of the workout was really tough for me.

5/15/17

My traps were extremely sore today... other than that I felt solid overall. Did the class workout in the morning, then added in some random stuff over my lunch break.

AM Workout (0530) 

A.
EMOM 10:
Odd: 4 Hang Power Cleans (TnG)
Even: 8 Over-the-Bar Bupees

-205#, 205#, 215#, 215#, 225# ... went on the lighter side on these ... definitely more there.

B.
4 RFT:
20 DB Snatches, alternating (50/35#)
20 DB Step-ups, alternating the carrying arm every 5 reps (50/35# and 24/20")
200m Run

-13:45 ... unbroken.

C.
3 Sets:
GHD Plank Hold x :45
Rest 1:00

-Complete

PM Workout (1200) 

A.
3 Sets, each for time:
6 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 2:00

-4:55
-6:02
-7:07 ... was going to do a little more work after this... but after I finished this third set, I just decided to call it a day... my legs were wrecked ... strict pull-ups got difficult during the second and third sets.

5/14/17

Much needed Complete Rest

5/13/17

Sore in my chest/shoulders/triceps from the bodybuilding yesterday... but got in the gym and felt great. It was one of the coach's birthday today and she wrote this workout herself. She was turning 26... so a lot of the workout was structured around that number. Overall really fun session that I got a lot of intensity out of. Really great day in the gym.

A.
EMOM 26:
Odd: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (TnG)
Even: 5 Burpee Box Jump Overs (24")

-185# x 6 sets, 195# x 3 sets, 205#, 205#, 210# ... this was a very fun lifting session ... felt strong on everything. Looking forward to more lifting in the future!

B.
AMRAP 26, with a partner, 1 partner working at a time:
28 Calorie Row
28 HSPU
28 Power Cleans (155/105#)
28 Front Squats (155/105#)
28 Toes-to-Bar
91 Double-Unders

-3 Rounds + 6 Power Cleans ... solid partner workout with my fiance ... this is probably the toughest partner workout I've ever done... it was extremely challenging and left me completely tossed.

C.
ROMWOD

-Complete ... very necessary after the above work ... felt amazing.

5/12/17

Hit a bodybuilding workout this afternoon ... not ideal, but our schedule has been all over the place with me starting work and still moving in to our new place. It was good to at least get in a solid pump.

A.
Bench Press
5 x 5
Rest as needed

-145#, 165#, 185#, 195#, 200#

B.
Incline DB Bench Press
4 sets of 8
Rest as needed

-Used 2 x 65# across all sets

C.
Cable Row
3 Sets of 10

-140#, 160#, 160#

D.
3 Super-sets:
KB Bicep Curls (2 x 35# KB) x 10 reps
Tricep Rope Push-Downs (55#) x 10 reps
Rest 2:00

-Complete

E.
3 Super-Sets:
Wide-Grip Cable Bicep Curls (35#) x 10 reps
Reverse-Grip Cable Curls (30#) x 10 reps
Rest 2:00

-Complete

F.
3 Sets:
Overhead Rope Tricep Extensions x 20 reps
Rest 1:00

-Light/fast ... huge pump... went 35#, 30# then 25# ... had to drop the weight due to the short rest interval.

G.
3 Super-Sets:
DB Front Raises (2 x 15#) x 10 reps
DB Side Lateral Raise (2 x 15#) x 10 reps
Rest 1:00

-Complete