11/01/22

AM Workout (0545) 

A.

Hang Squat Clean 

Work up to 3 RM / Heavy Triple for the day 

-135#, 185#, 225#, 255#, 265# ... had to stop there due to time constraints, definitely more there, 265# felt manageable, happy to be able to do this confidently with no T-Spine pain ... the mobility and front squatting have definitely helped. 

B.

Clean Deadlift 

5x3 @ 90% (315#) of 1 RM Clean

-Complete 

C.

42-30-18

Deadlifts (155/105#) 

Box Jump Overs (24/20") 

-7:07 ... went 30/12 ... 15/8/7 and unbroken on the deadlifts ... tried to just keep a smooth pace on the box jumps ... this was fun and not too taxing. 

D.

Sorenson Hold 

3 x :30

-Complete

E.

10 Minutes lower body mobility 

-Complete 

PM Workout (1330)

Got a quick pump in the afternoon, had a good time. 

A.
Cable Rotation - High to Low - High to Low 3 sets of 10 reps ea.
Cable Rotation - Low to High 3 sets of 10 reps ea.
Reverse Crunch 3 sets of 15 reps
Minimal Rest 

-Complete

B.
Weighted Plank 3 sets of AMRAP in 60 seconds (25#)
Leg Lifts Up 3 sets of 15 reps
Bicycle Crunches 3 sets of 15 reps ea.
Minimal Rest 

-Complete

C.
EZ Bar Spider Curl on Incline Bench 3 sets of 20 reps
Incline Dumbbell Skull Crushers 3 sets of 20 reps
Rest for 90 seconds

-45# for the curls ... 2x25# DB for the skull crushers

D.
DB Hammer Curl 3 sets of 20 reps
Rope Pushdowns 3 sets of 20 reps
Rest for 90 seconds

-2x25# for the curls ... 45# for the push-downs 

E.
EZ Bar Curls 10 sets of 10 reps
Rest for 30 seconds

-45#

F.
Straight Bar Tricep Pushdown 10 sets of 10 reps
Rest for 30 seconds

-45# 

10/31/22

Hit the class workout this morning, had a good time, it was good aerobic/bodyweight conditioning ... felt pretty good throughout everything. 

A.

4 RFT:

400m Run

40 Air Squats

30 Push-ups

15 Strict Pull-ups

-18:52 ... lost a bit of time on my last round push-ups/pull-ups, but overall was fairly consistent on this, especially on the first 3 rounds. 

B.

Every :90 for 15:00 (10 sets) of: 
25’ Handstand Walk

-Complete ... got all the sets unbroken, except the first 5 feet of the first set ... I would like to work toward be able hit this EMOM ... still a huge deficiency on this movement, but at least glad to do them. 

10/30/22

 Complete Rest 

10/29/22

Did the class workout today. This was a nice sweat and not too taxing, left me feeling refreshed and good. This was a nice change as I've been doing some harder conditioning pieces over the last few weeks. Happy to get this in and rest tomorrow.

A.
5 Rounds

1:30 AMRAP

15/12 Calorie Row

Rds 1,3,5 - Max Distance Sled Push (Sled + 3x45# plate)

Rds 2,4 - Max Distance Farmer's Carry (2x72# KB)

Rest 1:00 Between Rds

-Complete, didn't calculate the max distances, but got a nice sweat out of this. 

B.

4 Rds:

10 Deficit Push-ups (2x45# plate)

10 Ring Rows (feet elevated on box)

10 Single-Arm KB Sit-up (35#) - R 

10 Single-Arm KB Sit-up (35#) - L

20 Plank KB Pull Unders (35#)

Rest 1 minute

-Complete, nice core/upper body finisher, not taxing 

10/28/22

A.
3 RFT:
50 Wall-Balls (20/14#)
100 Double-Unders
10 Ring Muscle-ups

-15:01 ... this was a fun workout... double-under got me more than I thought they would... workout ended up being: 

WB: unbroken ... 25/10/8/7 .... 15/10/10/8/7 with very short breaks

DU: none of these were unbroken, just got though them consistently missing a few reps here or there, last set was a bit slower with a 40/30/30 

MU: two sets of 7/3 ... last set 6/4 ... felt pretty good on these, was fun to hit these with some intensity 

B.

3 Rds:

Front Rack Box Step-ups (24/20") x 14 (7 per leg)

10 Strict Pull-ups

Rest :60

-Complete ... used 45#, 65#, 85# for the step-ups 

C.

3 Rds:

10 Supinated Grip Strict Pull-ups

Rest :60

-Complete, but only got 3x7 

D.

3 Rds:

Single-Arm KB Rows x10/arm

Rest :60

-Complete, 72# KB

E.

3 Rds:

10 KB Curls + a drop set on the last set

Rest :60

-2x35# and then the drop set went 26#s x10 and 18#x 10 ... big pump finisher, fun stuff. 

10/27/22

Today was a solid, but lower volume track session... I don't want to hurt my achilles tendons by doing too much too soon... but this was good, a nice way to start the day, perfect fall morning about 55 and sunny. 

A.
Track Workout

800m Run

Rest 3:00

2x400m Run

Rest 2:00

4x200m Run

Rest 1:00 

-Result = 

800 = 2:55

400s = 75, 78 

200s = 33, 38, 33, 32 

10/26/22

Hit the class workout today, had a lot of fun getting this in. Squatting felt great and the conditioning piece kicked my ass. 

A.

Back Squat

Establish 10 RM for the day, then perform a set of 8-10 at 90% of today's 10 RM, then perform a set of 8-10 at 80% of today's 10 RM.

-10 RM = 350# ... this is the most I've back squatted for 10 in a bit, overall felt strong and definitely feeling better squatting. 

-90% = 315# x10

-80% = 280# x 10 

B.

2 Sets:

AMRAP 5:00

2-4-6-8-10... Deadlifts (225/155#)

1-2-3-4-5... Wall Walks 

Rest 3:00 between sets 

-12+2 WW 

-10 +3 WW ... this rocked me... fun workout, but I really struggled on the wall-walks, tried to push it, but I really burned out my shoulder. 

C.

Every 2 for 10 (5 sets) of:

20 GHD Sit-ups 

-Complete ... first 4 sets were comfortable, last set was tough. 

10/25/22

AM Workout (0545)

Got in the class workout this morning... got a lot of high intensity cardio out of this... I felt fit 

A.
4 Sets (1 set every 10:00)
400m Run
40/32 Calorie Assault Bike
400m Run

-5:29

-5:45

-5:59

-5:59 ... this was really fun (and hard) tried to keep the first 400 around :90 and then an RPM of 70-75 on the bike and then just give it my all on the last 400... really fun and good aerobic conditioning. 

PM Workout (1400)

Snuck in some arms/abs this afternoon... ended up being a nice sweat/pump. 

Warm-up

Shoulder activation work 

-Complete 

A.
Sit Up to Press (25# plate) 3 sets of 15 reps
Paloff Press 3 sets of 10 reps ea.
Ab Wheel Rollouts 3 sets of 10 reps

Minimal Rest

-Complete

B.
3 sets of:

Hollow Hold x :20 seconds 
Leg Lifts 3 sets of 15 reps
Russian Twist (35# plate) 3 sets of 10 reps ea.
Minimal Rest

-Complete

C.
EZ Bar Curls - 21s 3 sets of 21 reps
Rest for 30 seconds
Seated Dumbbell French Press 3 sets of 20 reps
Rest for 90 seconds

-65# for the curls ... 50# for the French press 

D.
Dumbbell Spider Curls 3 sets of 20 reps
Rest for 30 seconds
Double D Close Grip Pushdowns 3 sets of 20 reps
Rest for 90 seconds

-2x15# for the curls ... 55# for the push-downs 

E.
Alternating Sets 5x10
Pick a weight for both movement you can hit for 15 reps and alternate back and forth for 5 sets of 10 each with 30 seconds rest between movements.

Rope Pushdowns 5 sets of 10 reps
Rest for 30 seconds
Hammer Curl 5 sets of 10 reps
Rest for 30 seconds

-55# for the rope pushdowns and 2x35# for the hammer curls 

10/24/22

AM Workout (0545)

Slight pain/tightness in my right shoulder while warming up, but didn't hinder my workout at all. It is trending in the right direction, but definitely is an annoyance. 

A.
Hang Squat Snatch
Work up to a 3 RM / Heavy Triple for the Day

-95#, 135#, 155#, 175#, 185#, 195# ... probably more there, but only had about 10 minutes to get these in ... felt really athletic and fast on these, the best snatching has felt since I started olympic lifting again. 
 

B.

Snatch Grip Deadlifts

5x3 @ 90% of 1 RM Snatch (235#)

-Complete 

C.

5 RFT:

10 Bar-Facing Burpees

10 Overhead Squats (135/95#) 

-7:14 ... this workout was really tough, there was no place to slow down or rest ... got the workout unbroken, but my burpees slowed quite a bit the last few sets ... tough crossfit. 

PM Workout (1630)

Got it some squats quickly in the afternoon, felt strong. 

A.

Every :90 for 15 (10 sets) of: 

Back Squat 

10x2 @ 84% (345#)

B.

Every 2 for 10 (5 sets) of:

Front Squat 

5x3 @ 77% (255#)

-Complete

10/22 & 23/22

Much needed complete rest. 

10/21/22

Did the class workout today, I am feeling beat up after my 5th on... looking forward to some much needed rest. 

A.
10 Minutes Strict Ring Muscle-up Practice 

-Complete ... got in probably 10-15 reps practicing perfect reps/movement. 

B.
For time:
1000m Run
75 Thrusters (75/55#)
25 Burpee Box Jump Overs (30/24")

-11:14 ... this was rough ... thrusters went 30/15/10/10/10 ... had to break those up a lot more than I thought I would and then the BBJOs were very painful and slow. Hard aerobic CrossFit... looking forward to some rest. 

10/20/22

AM Workout (0700)

6 Sets of:
400m Run 

Rest 2:15

-Result = all sets between 82-85 ... this was fun to get back on the track after some time away from high intensity running ... kept a conservative effort and didn't go all out, no achilles tendon pain, which is great news. I felt fit and light on my feet, but didn't want to push anything as I ease back into running. 

PM Workout (1230)

Got in a quick session in the afternoon, took about 45 minutes total time 

A.

For Time:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (185#) 
1-2-3-4-5-6-7-8-9-10
Deadlift (315#) 

-16:16 ... this was supposed to be 225# and regular grip bench press, but as I was warming up my bench press and regular grip irritated my shoulder a bit, but zero pain with close grip, so I changed this to CGBP and ended up still getting a very good workout out of this. It was really fun and challenging... the last few sets of deadlifts at the end were brutal, but I got all deadlifts unbroken, had to break up the bench press into to sets on 9,8,7,6 ... fun stuff, massive pump and a nice challenge. 

B.

3 Rounds
10 Deficit Pushups
10 Ring Row – Feet Elevated
15 Incline DB Skull Crushers (2x25# DB)
15 DB Spider Curls (2x15# DB)
10 Single Arm KB Situps (Left) - 35# 
10 Single Arm KB Situps (Right) - 35# 
10 KB Side Crunches (each side) - 53# 
20 Plank KB Pull Unders - 35# 
:45 sec  Plank
-Rest 1-2 min b/t round-

-Complete ... surprisingly difficult after part A... but once a nice pump/core workout. 

10/19/22

AM Workout (0545)

Today was a super solid aerobic conditioning workout... I was happy with how my lungs felt and how the assault bike felt overall. I felt consistent and able to push myself throughout... the last set was really tough. Simple, but great workout.   

A.
4 Sets:
20/15 Cal Assault Bike
25 Wall-Balls (20/14#) to 10'
15/12 Cal Assault Bike
15 Wall Balls (20/14#) to 11'
10/8 Calorie Assault Bike
Rest 1:1

-3:54

-3:54

-4:14

-4:20 ... all sets unbroken ... tried to maintain 75-78 RPM on the set of 20 cals, 70-75 on the set of 15 and then went all out on the sets of 10... really fun and challenging workout. 

PM Workout (1820)

2 Mile Easy Run 

-Complete, 19:30 ... nice and easy. 

10/18/22

AM Workout (0545)

Did the class workout this morning, got a really solid bodyweight/aerobic conditioning out of this. Really fun time in the gym, felt fit. 

A.

6 sets:
25/20 Calorie Row
16 Chest to Bar Pull Ups
9 Strict HSPU 
Rest 1:1 b/t sets

-Result =

1:58

2:14

2:20

2:30

2:33

2:58 

I got all sets unbroken, which was awesome... those last two sets of HSPU were hard, the last set going to nearly complete failure to get the set unbroken. C2B felt really solid. My row slowed down quite a bit over the course of the sets, but I paced it well to allow for unbroken C2B and SHSPU. Really fun/challenging workout. 

PM Workout (1700)

3 Mile Easy Run 

-Complete ... 29:34 ... nice and easy run... 55 degrees and sunny with a slight fall breeze, perfect weather for a run. 

10/17/22

AM Workout (0545)

Did the class workout this morning, had a very solid workout. Part A was much harder than I thought it would be... tried to push the pace and stay consistent (under 10:00), but I gassed a bit on the 3rd and 4th sets... fun workout overall. 

A.

5 RFT: 

50 Double-Unders

6 Double Hang DB Snatch (2x50# DB)

5 Devil's Press (2x50# DB)

4 DB Hang Squat Clean (2x50# DB) 

-10:14 ... went unbroken on the fist two sets and then broke up the reps between movements... surprisingly difficult conditioning piece. 

B.

5 Sets:

15 GHD Sit-ups

25' Handstand Walk

Rest 1:00

-Complete ... went for a 50' unbroken HSW on the last set, this was fun and outside my comfort zone... it was the farthest I've handstand walked in a long time. 

PM Workout (1600)

Got some quick squatting in during the afternoon ... felt very strong, happy to get these in. 

A.

Every :90 for 15: 

10x3 Back Squat @73% 1RM Back Squat (315#) 

-Complete

B.

Every 3 for 9: 

3x2 Front Squat @88% 1RM Front Squat (275#) 

-Complete

10/16/22

 Complete Rest 

10/15/22

Put this workout together at home... ended up having a really solid training session. I had a lot of fun moving through this and I was really happy that I didn't have any shoulder pain, particularly when completing the 75 HSPU. Looking forward to some rest tomorrow and hopefully hitting my workouts hard next week. 

A. 

Every 2 for 10 (5 sets) of: 
5x3 Deficit Deadlift 2" (no hook grip and no mixed grip) @ 6.5-7.5/10 RPE 

-295#, 295#, 345#, 345#, 365# 

B.
5 Rounds for time:
20 Anchored PVC Sit-ups 
15 HSPU

-11:35 ... HSPU went 3 sets unbroken and then two sets of 10/5 ... this was a super solid workout... tried to keep the HSPU consistent, was going for all unbroken sets with a bigger rest between the sit-ups and the HSPU, but overall happy with my effort here, to be able to get in 75 HSPU without going to failure is a big win for me. The sit-ups were supposed to be GHD, but I was at home, it was a good alternative and still a challenging movement.  

Rest about 10 minutes then…

C.
2 Sets of:
2 Rounds
15/12 Cal Assault Bike
12 Bar-Facing Burpees 
9 Deadlift (315/225)
-Rest 2:00 b/t sets- 

-5:20

-6:35 ... second set was rough... surprised how much I gassed out, but part B took a lot out of me. Fun/hard intervals. 

D.
3 Rounds
10 Bodyweight Rows 
10 Inverted Skull Crusher
15 Dumbbell Curls (2x25# DB)
30 sec side plank (each side)
20 Steps DB Overhead March (each side) (moderate - used 35# DB)
-Rest 2 min b/t round-

-Complete... nice pump finisher, great way to end the session. 

10/14/22

4 Mile Easy Run 

-38:43 ... about 55 degrees this morning when I left my house, ran around downtown Annapolis, super easy run and this was a nice way to start the day.

10/13/22

AM Workout (0545)

Did the class workout this morning and then added in the 2 mile run afterward ... overall felt fit today, my right shoulder is a little sore from all of the push-ups on Tuesday... but once I warmed up it felt fine on the rings, I don't think it is anything serious.

A.

On a 12:00 Clock:

Ring Muscle-ups

6 Sets of 5 reps 

Rest as needed 

-Complete ... got all of these sets comfortably unbroken, focused on perfect movement. 

B.

5 RFT:

15 GHD Sit-ups

15 Burpee Box Jump Overs (24/20")

-13:06 ... this seemed like 13 minutes of BBJOs ... not my best movement, but tried to stay consistent. 

Rest about 10 minutes then... 

C.

2 Mile Easy Run

-Complete ... took about 20 minutes, super easy pace. 

PM Workout (1500)

Had an okay workout this afternoon... just put something together on the spot and got a decent pump. A little bummed some of the movements hurt my shoulder, but otherwise a solid session. Kept all the rest intervals short, between 1-2 minutes. 

A.
4 Sets
5 Close Grip Barbell Bench Press
10 Dumbbell Hammer Curls

-185#, 195#, 205#, 205# on the bench ... 2x35# DB across on the curls 

B.
4 Rounds
10 Strict Pullups
12 Double DB Bent-Over Row (moderate - used 2x50# DB)
12 Straight Arm Banded Lat Pull Down (moderate - used 1 black band) 
-Rest 1-2 min b/t round- 

-Complete 

C.
French Press
4x12

-Complete, 75# EZ bar 

D.
Pull Overs
4x12

-Complete, 50# DB

E.
Tricep Cable Press Down
Skull Crushers
4x20

-Complete, 45# on both movements ... rough. 

10/12/22

 Complete Rest ... was interested in training today, but my work schedule didn't allow it, shifted around tomorrow's rest day to today.