5/31/22

 Complete Rest 

5/30/22

'Murph'
For time (strict pull-ups in boots/utes)
1 Mile Run
100 Pull-ups (strict)
200 Push-ups
300 Air Squats
1 Mile Run

-Time from last year = 53:50 ... unfortunately I didn't get the time today ... I got the first time split (8:08) and then I accidentally paused my clock at that point ... timed the final mile with a split of 11:40. Went 20 sets of Cindy ... Not sure exactly what my time would have been ... but I was moving at a fairly consistent pace ... felt fit and had a good time. First 5 rounds unbroken, then went to 3/2 and 6/4 for pretty much every set thereafter, with consistent unbroken squats the entire workout. It was a hot day ... about 75 degrees and sunny ... I was fairly exposed and doing this outside ... got really hot during this workout, but really enjoyed myself and I am looking forward to getting back in to more crossfit style training in the coming summer months. 

5/29/22

Today was a solid session ... nothing maximal, but some nice movement/sweat. 

A.

Deadlifts
Set 1
15 reps @ 50% (265#)
Set 2
12 reps @ 55% (295#)
Set 3
10 reps @ 60% (325#) 
Rest for 90 seconds

-Complete 

B.
Single Leg Squat Off Box 3 sets of 10 reps ea.

Calf Raise 3 sets of 10 reps 

Rest for 90 seconds

-Complete ... used 135# for the calf raises 

C.
3 Way Goblet Squat 3 sets of 6 reps ea. (narrow, regular, wide) - 18 Reps Total Each Set

Good Morning - 4 second Eccentric 3x6. 

Seated Calf Raises 3 sets of varying amounts
15-12-10 

Rest for 90 seconds

-Complete ... 75# for the goblet squats ... 135# for the good mornings and 2x75# DB for the calf raises 

D.
15 Minute EMOM:
30 Seconds On/30 Seconds Off
1. Russian KB Swing (53/35) 
2. Supine Toes-to-Bar
3. Cal Row
4. Plank 
5. Rest

-Complete

Rest 5 minutes then... 

E.
Assault Bike
8 Sets of: 
:15 Hard / :45 Easy 

straight into...

4 Sets of: 
:25 Hard / :60 Easy 

-Complete ... kept 90-100 RPM on the :15 intervals and 80-85 RPM on the :30 intervals ... nice sweat 

5/28/22

Complete Rest 

5/27/21

Today was a fun workout ... got a huge pump and did some new movements that I'd never done (Scott Press / bus driver) and enjoyed myself ... cut out at the cardio at the end, just wasn't feeling it today. 

A.

Incline Bench Press 

3 sets of 15-20 reps

15-20 Reps. On set 1 & 2 we want you to hit an RPE of 8 in the 15-20 rep range. On your last set (set 3) we want you to hit an RPE of 9.5 in the 15-20 rep range.

Cuban Press 3 sets of 10 reps
Rest for 2 minutes

-Complete ... 165# for 18, 16, 15 on the incline bench and 35# for the cuban presses 

B.
Strict Pull Up - 3 sets of 15 reps 

Rest for 30 seconds

Seated Neutral Grip DB OH Press 3 sets of 15 reps

Rest for 90 seconds

-Complete ... pull-ups went 15 ... 13/2 ... 11/2/2 ... OH press went 2x35# DB

C. 

3 Sets of: 

Strict Dips

15-20 reps

Wide Grip Lat Pulldown 3 sets of 20 reps
15-20 Reps

Unsupported Scott Press 3 sets of 20 reps
15-20 Reps

Seated Plate Front Raise + Bus Driver 3 sets of 15-20 Reps

Rest for 90 seconds

-Complete ... this was a massive pump ... Scott press was a really fun shoulder pump. Most of these sets were 20 or closer to 20 reps, fun stuff. 

5/26/22

AM Workout (0800)

A.
~3 - 3.5 Mile Run

-28:30 ... same route/pace as on Tuesday ... same slight pain in my right achilles. 

PM Workout (1500)

Fun conditioning session this afternoon ... toughest part was the assault bike (who would have thought...?). 

Cross-over Symmetry Warm-up 

-Complete

A.
3 Rounds:
10 Bar-Facing Burpees
10 Deadlifts (315#)
10 Bar-Facing Burpees
2 Min Rest Between Rounds 

Rest 5 Minutes 

3 Rounds:
10 Each Arm Single Arm DB Thrusters (35/20)
2 Min Max Calories on Assault Bike
2 Min Rest Between Rounds

Rest 5 Minutes

3 RFT:
20 Triangle Push Ups
20 Bodyweight Rows
20 V-Ups

-Result =

-Each round was about 1:50-2:00

-30-35 cals each interval ... didn't do a true ME here, but tried to get a consistent 15 cals/minute

-6:30

5/25/22

Today was a solid session... one of the most intense arm pumps I've had in a long time ... really fun time in the gym ... short/nice aerobic sweat after the pump ... great day in the gym. 

A.
Paloff Press 3 sets of 10 reps ea.
Side Plank Band Pulls 3 sets of 10 reps ea.
Russian KBS (72#) 3 sets of 15 reps
Minimal Rest 

-Complete

B.

Leg Lifts 3 sets of 15 reps
Plank 3 sets of 60 seconds
DB Russian Twist (35#) 3 sets of 20 reps (10/side)
Minimal Rest

-Complete 

C.
Dumbbell Overhead Triceps Extension - Single Arm 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

EZ Bar Narrow Grip Curl 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Rest for 90 seconds 

-Complete, 15#/15#/25# for the extensions and 65# across for the curls 

D.
Cali Press 3 sets
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps 

Alternating Dumbbell Hammer Curls 3 sets 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps 

Rest for 90 seconds 

-Complete ... 65# across for the presses ... 2x35# for the curls 

E.
Double Arm Dumbbell Curls 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes

Incline Dumbbell Skull Crushers 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes 

-Curls went 50#s/35#s/25#s ... Skull Crushers went 35#s/25#s/15#s ... massive pump 

F.

EMOM 24:

Odd: 15 Cal Bike Erg 

Even: 15 Cal Row 

-Complete 

5/24/22

AM Workout (1000)

A.

~3 - 3.5 mile easy aerobic run 

Rest 10 minutes then...

B.

At a consistent 80% aerobic effort:

50-40-30-20-10

Calorie Row

Calorie Bike Erg

Calorie Ski 

-Run went 28:40 ... kept the pace very easy and just felt out my achilles tendon ... didn't hurt at all with this distance/pace, but was slightly tight.

-29:50 ... this was a nice sweat, felt good aerobically throughout.

PM Workout (1530)

This afternoon was a solid session ... squats were heavy-ish, but the tempo made them. tough. Fun leg pump/sweat sesh.

A.
Barbell Back Squat; 21X0
Set 1
10 reps
@ 60% of Back Squat max (280#)
8 reps
@ 65% of Back Squat max (305#)
6 reps
@ 70% of Back Squat max (330#)
Rest for 150 seconds

-Complete 

B.
Barbell Forward Lunge 
10 reps/leg 
8 reps
6 reps

Dumbbell Romanian Deadlift 
12 reps
10 reps
8 reps

Rest for 2 minutes 

-Complete ... used 135# for the lunges and 2x50# for the RDLs

C.
DB Goblet Squats
12 reps
10 reps
8 reps

Hamstring Curl (Banded)
12 reps
10 reps
8 reps

Standing Calf Raise 3 sets of 20 reps

Rest for 90 seconds 

-Complete ... 100# for the goblet squats / 1 green band for the curls and 135# for the calf raises 

D.
Climb the Ladder
12 Minute AMRAP - Get as far up the ladder as possible in 12 Minutes:
2 American KB Swings (53/35) + 2 Burpees + 2 Sit Ups
3 American KB Swings (53/35) + 3 Burpees + 3 Sit Ups
4 American KB Swings (53/35) + 4 Burpees + 4 Sit Ups

...etc. Continue increasing by 1 rep each round until the 12 Minutes are up.

-Got through the round of 11 

5/23/22

Today was a super solid workout ... after a few days off my body felt great. Despite the fact I was sleeping on tiny pull-out couches at the hospital / not sleeping consistently while Alex was in labor on Friday into Saturday and while we were feeding him most of last night. Surprised how great I felt with all the weird food / lack of sleep ... but got everything in and really enjoyed myself. I am ecstatic that my son is happy and healthy and safely home and I couldn't help but enjoy myself in the gym. 

A.
Bench Press; 20X0
Set 1
10 reps
@ 65% of Bench Press max (185#)
Set 2
8 reps
@ 70% of Bench Press max (200#)
Set 3
6 reps
@ 75% of Bench Press max (215#) 
External Rotator Off Knee 3 sets of 6 reps ea.; 2010
Rest 150 seconds 

-Complete ... used 10# for the rotator ... have been doing close grip for this progression, regular grip felt much easier. 

B.
Supinated Grip Pull-Up - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Arnold Press - Seated - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-Unweighted pull-ups, 2x35# DB for arnold presses 

C
DB Bench Press; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Barbell Bent Over Row - Supinated; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Seated Lateral Raise; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Trap 3 Cable Y-Raise - Single Arm; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps
Rest for 90 seconds

-Complete, 2x75# DB for the bench, 135# for the rows, 2x10# for the lateral raises, used crossover symmetry for the Ys  

D.

EMOM 15:

Min 1- 10 DB Snatch (75/50#)

Min 2 - 18 Calorie Row 

Min 3 - 10 Strict Dips 

straight into... 

EMOM 15:

Min 1 - 12 Dual KB Hang Clean (53/35#)

Min 2 - 15 Calorie Ski 

Min 3 - 10 Burpees 

-Complete ... this was super solid conditioning ... felt off pace during the 9th set but finished right around 30:45 ... really fun stuff, really enjoyed this. 

5/22/22

Further Complete Rest ... the first time I've taken a full 3 days off in a while ... this weekend was the birth of my first child. Couldn't be happier with how the weekend and delivery went and I am looking forward to working out tomorrow now that I'm home. 

5/21/22

 Further Complete Rest 

5/20/22

 Complete Rest 

5/19/22

Had a condensed workout today ... it was programmed as a conditioning day, but I will be missing my workouts over the next few days, so I modified today to be a more full-body/difficult conditioning piece. Overall enjoyed myself and had a great time the gym.  

Cross-over Symmetry Warm-up

-Complete

A.

'Linda' -ish

10,9,8,7...1

Deadlift (295#)

Bench Press (195#)

DB Squat Clean (2x50# DB)

-20:08 ... used the 2018 regional deadlift/bench weights and DBs for the squat cleans as I only have two barbells ... this was a PR for this method of this workout by over 5 minutes from July 2020... goal was to get the bench and DL unbroken, which I did, and then the cleans were in two sets from 10-7 and then unbroken from there ... overall a tough/solid conditioning piece... happy to PR and how much easier the bench press was given all the work I've put in on the bench. 

B.

Every 3 for 9 (3 sets) of:

10 Strict Pull-ups 

10 Bent-Over Ts (2x5#)

1 Set 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete 

5/18/22

 AM Workout (0930)

3 RFT, at a consistent aerobic pace:
2000m Bike Erg
1000m Row
1000m Ski

-40:45 ... overall a nice/lighter sweat ... felt good to move and sweat. 
 

PM Workout (1430)

Nice afternoon workout... very solid arm pump. 

A.
V-Ups - 3 sets of 15 reps
Bench Crunch 3 sets of 10 reps
Side Plank 3 sets of 30 seconds/side
Minimal Rest 

-Complete

B.
Paloff Press 3 sets of 10 reps/side 
Rollouts 3 sets of 10 reps 

Plank 3 sets of 60 seconds 

C.
Double Arm Dumbbell Curls 3 sets of 15 reps
Rest for 30 seconds
Double Arm DB Tricep Kickbacks 3 sets of 15 reps
Rest for 90 seconds 

-2x25# for the curls, 2x10# for the kickbacks 

D.
EZ Bar Reverse Grip Spider Curl 3 sets of 15 reps
Rest for 30 seconds
EZ Bar Incline Close Grip Skull Crushers 3 sets of 15 reps
Rest for 90 seconds 

-45# for both movements 

E.
Hammer Curl 10 sets of 10 reps
Rest for 30 seconds 

-2x25#

F.
Rope Pushdowns 10 sets of 10 reps
Rest for 30 seconds 

-35# 

G.
EMOM 15:

200m Row 

-Complete

5/17/22

AM Workout (0700)

A.
2 Sets of:
Run 400 Meter for 00:01:47
Jog 400 Meter
Run 300 Meter for 00:01:20
Jog 300 Meter
Run 200 Meter for 00:00:53
Jog 200 Meter
Run 100 Meter for 00:00:27
Jog 100 Meter
Rest for 00:03:00

-Complete ... great weather for a morning track session ... about 65 and sunny ... ran all of these intervals fast ... but got everything in and had a good time. 


PM Workout (1430)

Had a solid afternoon session ... nice/easier leg workout and some shorter crossfit style conditioning. Fun day, not too taxing. 

A.
Front Squat - 21x0
Set 1
10 reps
@ 60% of Front Squat max (210#)
Set 2
8 reps
@ 65% of Front Squat max (225#) 
Set 3
6 reps
@ 70% of Front Squat max (240#) 
Rest for 2 minutes

-Complete

B.
Front Foot Elevated DB Split Squat - 2010
Set 1
8 reps
Set 2
6 reps
Set 3
6 reps

Standing Calf Raise - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-50#s for the split squats, 135# BB for the calf raises 

C.
Goblet Squat - 2010
Set 1
8 reps
Set 2
6 reps
Set 3
6 reps

Good Morning - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-100# DB for the goblet squats, 135# for the good mornings 

D.
For time:
30-20-10
Alternating DB Snatches (55/35)
Knees-to-Elbow
Calorie Row

-10:20 ... fun workout, had to break up the K2E a bit, but overall enjoyed this conditioning piece. 

5/16/22

Today was a super solid workout. I felt good throughout... got a solid pump from the lifting and had a really good/hard conditioning piece. This was a really fun time in the gym, enjoyed feeling fit. 

A.

Close Grip Bench Press - 20X0 
Set 1
10 reps
@ 65% of Bench Press max (185#)
Set 2
8 reps
@ 70% of Bench Press max (200#)
Set 3
6 reps
@ 75% of Bench Press max (215#) 

 Band Pull Aparts 3 sets of 12 reps - 3010

 Rest for 2 minutes

-Complete ... only got 4 reps at 215# ... the tempo/short rest period rocked me yet again 

B.
 T-Bar Row 3 - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Half Kneeling Single Arm DB Overhead Press - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Rest for 90 seconds

-190# for the first two sets of rows, then 205# ... 35# for the first two sets of presses, then 50# for the last 

C.
DB Incline Bench Press 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Lat Pulldown 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Lateral Raise 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Triangle Pushups 3 sets of AMRAP until failure - 2010

Rest for 90 seconds

-75#s for the incline presses ... 145# for the lat pull-downs and 15# for the raises ... got around 12-15 push-ups each set 

D. 

On a 30:00 Running Clock: 

EMOM 15:

Min 1 - 12 KB Snatch (53/35#) - 6 right/6 left 

Min 2 - 15 Calorie Row 

Min 3 - 10 Strict Ring Dips 

straight into...

EMOM 15:

Min 1 - 10 Dual KB Hang Clean and Push-Press  - 2x53# KB 

Min 2 - 15 Calorie Assault Bike 

Min 3 - 5 Burpee Strict C2B Pull-ups 

-Complete ... finished this right around 30:40 ... I was on pace for the first 8 sets ... crashed and burned on the last two sets of assault bike cals ... but got everything else unbroken and fairly consistent. Tough/fun conditioning. 

5/15/22

 Complete Rest 

5/14/22

Today was a solid workout... lots of butt pump... but overall not too taxing and enjoyable. 

A.

Deadlift 
Set 1
15 reps @ 40% of Dead Lift max (215#) 
Set 2
15 reps @ 45% of Dead Lift max (245#) 
Set 3
15 reps @ 50% of Dead Lift max (275#)
Rest for 90 seconds

-Complete ... light percentages ... got all these comfortably 

B.
Dumbbell Romanian Deadlift - Single Leg 3 sets of 10 reps ea.
Seated Calf Raises 3 sets of 15 reps
Rest for 90 seconds

-Complete, 50# DBs for both movements 

C.

Back Squat 3 sets of 15 reps (205#+) 
Banded Sitting Hamstring Curls 3 sets of 15 reps
Rest for 90 seconds

-225# on the squats, 1 green band for the HS curls 

D.
15 Minute EMOM:
30 Seconds On/30 Seconds Off
1. Kick Sits 
2. V-Ups
3. Dumbbell Thrusters (35s/20s)
4. Sit Up to Press (35/20)
5. Rest

-Complete ... nice/chill conditioning, more restorative in nature than anything, fun/short sweat. 

5/13/22

Today was a solid workout ... felt great on parts A-C ... got a massive pump and enjoyed those parts a lot ... similar to last week part D thrashed me ... I didn't push it as hard as last week because I had nausea for about 30 minutes after last week trying to maintain 100+ RPM for each interval ... kept it just above 90 for all 12 intervals today. 

A.

Seated Dumbbell Military Press 5 sets of 10 reps

Estimate a 1 Rep Max for this movement and then take 60% of that for your sets.
Rest for 45 seconds
Dumbbell Row - Double Arm 5 sets of 10 reps
View Exercise Details
 Rest for 45 seconds

-50#s for the presses ... 75#s for the rows 

B.
Supinated Grip Lat Pulldown 5 sets of 10 reps
 Rest for 45 seconds
Dumbbell Bench Press 5 sets of 10 reps
 Rest for 45 seconds

-115# for the lat pull-downs and 2x75# for the bench 

C.
Shoulder Press 
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Barbell Row 
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Bent Over T-Raise 
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Dumbbell Shrug
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Rest for 90 seconds

-105# for the presses ... 155# on the rows ... 2x5# plate for the t-raises and 100#s for the shrugs ... kept the weights consistent across ... this was a tough, full body pump 

D.
EMOM 12:

:15 Assault Bike at 97% effort

:45 Easy Bike 

-Complete

5/12/22

AM Workout (0700)

10 Sets of: 

Run 300 Meter for 00:01:18

Jog 200 Meter

-Complete ... had a solid track session this morning ... felt good throughout, ran all all of these 300s in 1:05-1:15 ... fun stuff. 

PM Workout (1530)

Had a decent session in the afternoon ... was pressed on time with work/life stress and obligations, but got everything in as quickly as I could. 

A.

3 Rounds:

20 Alternating DB Snatches (75/50#)

2 Minute Row for Max Meters

2 Minute Rest Between Rounds

Rest 5 Minutes 

3 Rounds:

20 DB Walking Lunges (50s/35s) 

Bike Erg 600m 

2 Minute Rest Between Rounds

Rest 5 Minutes 

3 Rounds for time: 

20 Strict Dips 

20 Bodyweight Rows 

20 V-Ups

-Complete ... didn't time the intervals on the first two parts, just the rest period ... last part took about 7 minutes.