5/01/23

I was really tired when I started getting this workout in... woke up at about 0420 this morning to get on a flight ... got this workout in at home in the afternoon. Once I got warm and started moving I felt good. Got in a solid pull-up workout and pump. 

 Crossover Symmetry Warmup

-into-
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.

Strict Pull-ups

Every 2 for 12 (6 sets) of: 

3 Sets - 10 reps w/ 20#

3 Sets - 10 reps unweighted 

-Complete

B.

Bench Press

4 sets of 8 reps @ – RPE 8/10 (attempt to go a little heavier than last week)
*Rest 2:00-2:30 b/t sets

-Complete, 200# across 

C.

DB Incline Bench, Alternating + DB Incline Bench 

4 sets: 8 reps (8 each side then 8 together) – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# across 

D.

Reverse Grip Bench Press 

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

-95#, 105#, 115#, 115# 

E.

Resistance Band Chest Fly - High to Low

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

-Complete, 25# resistance 

F.

Bent-over Banded Tricep Extension 

DB Preach Curl 

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

-1 black band, 2x25# Dbs 

G.

Single-Arm DB Kick Back 

Ring Curls 

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

-15# DB

H.

3 Sets:

Plank w/ 20# Vest x :60

Rest :60 

-Complete

4/30/23

 Complete Rest

4/29/23

I wasn't planning on training today, but got in a partner workout with my wife.

A.

On a 17:00 Clock:

AMRAP 12, with a partner*:

3,6,9,12... 

Power Cleans (135/95#)

Burpees (over bar, lateral)

Toes-to-Bar

*partners alternate full sets of movements (i.e. P1 = PC / TTB, P2 = Burpees / this switches every round)

straight into...

5:00 to establish:

1 RM Clean 

-21 + 27 reps (3 burpees) / clean went 225#, 275#, 300# (fail - twice) ... felt like shit on these cleans, particularly after 24 reps of PCs in the last :90 ... did these with no lifters/belt ... still bummed I couldn't make 300# ... that is something that is usually in my comfort zone, but the conditioning smoked me. 

4/28/23

Currently traveling and dropped into a very large crossfit class... it was unfortunately similar to yesterday's training... but still got a good workout out of this and got a lot of intensity out of the conditioning piece.

A.
Bench Press
5x5 

-Complete, 225# across ... didn't push the loading here, got all of these reps in about 10 minutes, felt surprisingly good given all the benching yesterday.

B.

10 RFT:

200m Run

8 Pull-ups

-This took about 10:20 ... unbroken PU ... don't remember the exact time, but one guy of 40+ people was about :20-:30 ahead of me, really tried to push this and catch him, got some great aerobic conditioning out of this and good training for next week's PFT. 

4/27/23

Had a super solid upper body session today... got this in at home and got a super intense upper body pump. Fun stuff. Light weights and short rest intervals. 

A.

Death by Strict Pull-ups w/ 20# vest 

straight into...

Death by Strict Pull-ups

-Result = 

9 + 4 at 20#

9 + 8 unweighted ... felt strong here, fun training for the PFT next week. 

B.

Bench Press

4 sets of 8 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets

-195# across 

C.

Incline Bench Press

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

-145# across 

D.

1:1:2 DB Bench

4 sets: 10 reps (L+R+Both=1) – RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# across 

E.

Incline DB Bench Press

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

-2x50# across 

F.

Seated Alternated DB Hammer Curls

4 sets: 10 reps (each side)– RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# across

G.

Dips

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

-Complete

H.

Standing KB Crush Grip French Press

4 sets: 10 reps - RPE 8

Standing KB Crush Bicep Curls

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

-35# across 

I.

1 Max Effort Plank:

-2:30 ... rough after the above parts 

4/26/23

Active Recovery Day ... Easy 30 minute run

-Complete ... 15 minutes out and back ... super easy pace

4/25/23

AM Workout (0800)

Had a solid olympic weightlifting session this AM... felt a bit more recovered and strong on these snatches, fun stuff. 

A.

3 Sets @ 85% 

1 Snatch + 2 Overhead Squat 

*All sets at the same weight. Try not to move or adjust the feet between the snatch and the Overhead squats. 

-Complete, across at 85% (200#) ... felt surprisingly good.  

B.

“3 Position Snatches” 

7 Sets @ 75% 

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (floor) 

*High hang is in the pockets region or hip crease, Hang is from just above the knee, then you can drop the bar and do the last rep from the floor. All sets at the same weight. Work on trying to make footwork and balance consistent across all reps from different positions. Use straps if you have them! 

-Went every 2 for 14 at 75% (175#) ... this was really good work... I was definitely hitting better reps and positions at this lighter weight, great training. Hope I can do more of this loading/time domain in the coming weeks. 

C.

SLOW Snatch Deadlifts 

5 x 1 rep @ 90% 

*Slow means 3-4 seconds on the way up and 3-4 seconds on the way down. Focus on breath, staying tight throughout, and using the legs from the floor. 

-Complete, across at 245# ... this was slightly over 90%

D.

Back Squats 

4 x 5 reps @ 65-70% (285-305#) 

*With a pause at the bottom for the first 2 of the 5 reps each set. The focus here should be on depth and good upright torso positioning in the bottom.

-Complete, across at 65% (285#) 

E.

Every 2 for 10 (5 sets) of:

20 GHD Sit-ups

-Complete

PM Workout (1430)

Got in a quick shoulder pump in the afternoon ... very short workout, but worth it. 

A.

Seated Shoulder Press

3 sets of 10 reps @ – RPE 8/10 (Attempt to perform each set 5-10lbs heavier than last week)
*Rest 2:00-2:30 b/t sets

-115# across 

B.

Seated Alternating DB Shoulder Press

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

-2x25# DB across 

C.

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

D.

DB Snow Angel Raise

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

-2x5# plates ... still tough 

4/24/23

AM Workout (0745)

~3.5 Mile Run ... didn't get the distance here, but ran a total of 32:37 ... slight breeze, sunny and 50 degrees ... great way to start my week. 

PM Workout (1430)

Had a great afternoon workout... got an absolutely massive pump from this... one of the best I've had in a while. Fun day in the gym. 

A.

Weighted Pull Ups

3 sets x 10-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-20# across ... went 17,10,10 rested 2:30 

 

B.

Weighted Chin-ups 

3 sets x 10-15

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

After the 3rd set, rest 5 minutes and attempt 1 max unweighted set of strict pull-ups 

-20# across ... went 9,9,8 rested 2:30 ... unweighted set was 15 reps

 

C. 

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-3x15 with 105# 

 

D.

4 sets:
6 DB Bent Over Rows @RPE7
12 Underhand Barbell Row @RPE8
25 Ring Rows @RPE9
Rest 2:00 – 2:30

-2x100# DB for the DB rows ... 115# for the underhand BB rows ... ROUGH ... always a surprise to have to break up sets of ring rows! Massive pump, fun stuff. 

E.

Plank 

3 sets x 2:00 

Dumbbell Curl

3 sets x 15-20 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-Complete, 2x25# for the DB curls 

4/23/23

 Complete Rest 

4/22/23

A.

Teams of 2 :
Run 1000m (together) 

into...

4 Rds:
32 Front Rack Lunges (95/65#)
50 Box Jump Overs (24/20")

into...

Run 1000m (together) 

-Complete ... I think we did this in about 27 minutes ... completed with a partner at the gym and ran with my son in stroller ... didn't really push the pace much, just got a consistent aerobic RPR 5-6 effort out of this. Nice way to build up a sweat and end my week's training. I am sore in weird places from the ground fighting yesterday. 

4/21/23

Currently doing a MCMAP course ... got in a quick lift after the day's lesson. 

Warm-up

~30 minutes of ground-fighting ... this was a surprisingly good warm-up for lifting... left me sweaty and warmed up 

A.

Strict Pull-ups

3 Max Sets

Rest 2 Minutes

-18, 10, 8 ... rough start with little/no warm-up ... PFT in a couple weeks ... looking for 23+ 

B.

Bench Press 

3 sets of 10 reps @ – RPE 8/10 (Attempt to perform each set 5-10lbs heavier than last week)
*Rest 2:00-2:30 b/t sets

-195# (10# over last week) ... went 10, 8,7 ... rough... rest interval got me. 

C.

4 sets:
6 DB Bench Press- RPE 8
12 Pushups - RPE 7
25 DB Chest Flys - RPE 5
*rest 2:30-3:00 b/t sets
*score is Bench Press Weight

-2x70# for the presses, 2x10# for the flys ... massive pump 

D.

Barbell Curl ’21s’ 

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

-Complete, 45# EZ Bar

E.

Inverted Skull Crushers 

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

-Complete

F.

Tricep Rope Push-Downs 

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

-Complete, 50# 

4/20/23

Today was an interesting day... cutting down for a weigh in and I did this workout fairly dehydrated and fasted. Got in this workout at home... was slow on the conditioning piece given I was doing these in the confinement of my basement... awkward to get over the box with the low ceiling/pull-up bar in my face ... definitely wasn't able to give it a 100% focused effort as I would in a gym, but still got some decent movement/cardio out of it. 

Interestedly enough, my weight went: 

Wakeup 0700 - 204.6#

Preworkout at 1015,  I had only consumed 2 cups coffee since waking up - 204.0#

Post Part C - 202.4#

Post Part D - 200.8 #

A.
Power Cleans - 5 sets of 2 reps @ 80% (255#)

-Complete,  did these every 2 for 10

B.
Front Squat - 5 sets of 2 @ 85% of 1 RM Clean (275#) 

-Complete,  did these every 2 for 10

C.
For time:
100 Burpee Box Jump Overs (24/20")

-11:05 

D.

30 Minutes Easy (15 out, 15 back)

-Complete

4/19/23

Got in a class workout today, it was a good time. 

A.
AMRAP 12:
12/10 Cal Echo Bike

12 Toes-to-Bar

9 DB Thrusters (2x50/35#)

-6 Rds + 5 Cals ... I was fairly consistent here, unbroken throughout, but slowed a bit on the bike on the back half ... fun/short crossfit style conditioning ... very enjoyable to get in. 

B.

Every 2 for 12 (6 sets):

Sets 1-2: 5 Kip Swings (on rings)

Sets 3-4: 3 Strict Muscle-ups 

Sets 5-6: 6 Ring Muscle-ups 

-Complete ... got all these sets unbroken, easier skill work. 

04/18/23

AM Workout (0845)

A.

2 Sets, each for time:
3,250/2,500m Bike Erg
1,500/1,250m Row
1,500m/1,250m Ski
Rest 5 minutes between sets

-18:49

-19:28 ... this was nice cardio ... kept it at about an 80-85% aerobic effort, nice sweat. 

B.

Every 2 for 10 (5 sets) of:

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

-Complete ... haven't done this since prior to quarterfinals... definitely tough during the 4th and 5th sets. 
 

PM Workout (1430) 

A.
Snatch Singles
-Build up to a max for the day making small incremental jumps past the 80% mark.
-Past 80%, jumps should be 5-10# increments only. These small jumps are so you can accumulate some volume as well as find an accurate max weight for today. You should do a total of around 12-15 singles overall through this session. 

-Sets went:

95#, 115#, 135#, 155#, 175#, 185#, 195#, 205#, 215#, 225# ... missed one rep at 215# on the way up, but got it quickly after ... 225# felt tough for the day... shoulders sore from yesterday. 

B.
Deficit Snatch Pulls (Off 2-3” deficit)
5 x 2 reps @ 100% of 1RM Snatch
*Use straps. Focus on the legs pulling the bar off the floor. 

-Complete, across at 255#   

C.
2 Sets of:
50’ Handstand Walk
10 Sandbag to Shoulder (150/100)
50’ Handstand Walk
10 Sandbag to Shoulder (150/100)
50’ Handstand Walk
Rest 5 minutes between sets 

-8:00

-10:05 ... this was a really tough workout for me... the sandbag to shoulder wasn't tough, but my HSW felt like shit today... not sure exactly why, but I've had ample life stress and I was struggling to even get 25' increments unbroken ... got through this, but it was a very tough day mentally for me. 

04/17/23

AM Workout (0630)

A.
3 Mile Easy Run

-25:48 ... took this very easy, moved through this at a very easy RPE. 
 

PM Workout (1000)

Didn't feel great today... HSPU felt terrible... have had a ton of life stress lately and it has accumulated recently... hoping to feel better as the week goes on. Kept the weights light, rest intervals short and got a massive pump. 

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.

For time:

30 Kipping HSPU

Rest as need then… 

EMOM 10:

4 Strict HSPU 

-Complete ... this was horrible ... kipping took almost 3 minutes ... went 15/5/5/5 ... just felt awful and had no go... took about twice as long as usual for 30 reps ... regarding the strict, I got through the EMOM, barely finishing during the 10th minute. 

B.

4 Super-Sets:

Seated Arnold Press 

Strict Supinated Grip Pull-ups (unweighted) 

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

-Complete, 2x25# DB

D.

4 Super-Sets:

Dips (unweighted) 

Standing Alt DB Curls 

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

-Complete, 2x25# DB 

E.

4 Super-Sets:

Ring Curls 

Single Arm Standing Tricep DB French Press 

DB Side Lateral Raise

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

-Complete, 15# DB for the French presses and 2x10# for the lateral raises 

04/16/23

 Complete Rest

04/15/23

I felt like I had about 0% energy today... I've had one of the toughest work/life weeks in a very long time... working some nights until 10 pm and back at it at 5:30 am... got into the gym for the class workout (part A) and got in my second snatch workout... snatching/OHS felt terrible, but got it done. Looking forward to resting and hopefully having a better week next week. 

A.

For time, with a partner:

800m Run (together)

100 KBS (70/53#)

600m Run (together)

75 KBS (70/53#)

400m Run (together)

50 KBS (70/53#)

200m Run (together) 

-19:20 ... easier aerobic workout, ran with a stroller the entire time, but this was still good cardio. 

B.

Overhead Squat 

-Build up to a 3RM for the day. 

-95#, 145#, 185# ... pretty much all of these felt absolutely horrible... was definitely hoping to do 225#+, but I just called it there. I had 0% resilience to push anything here, just had to listen to my body and shut it down early. 

C.

3 Sets @ 80% (185#)

1 Low Hang Snatch + 1 Snatch 

*All 3 sets at the same weight. 

-Complete... these felt better than the OHS, which is confusing, but got these in more comfortably / with no misses. 

04/14/23

AM Workout (0630)

3 Mile Run 

-23:37 ... pushed the pace a bit more here than I have been while running, overall this felt good ... perfect running conditions ... 60 degrees and clear, ran around the Naval Academy. 

PM Workout (1330)

A.

AMRAP 20:00, with a 20# Vest:

5 Strict Pull-ups

10 Push-ups

15/12 Cal Assault Bike 

-10 rds + 5 strict pull-ups ... kept a consistent pace here, all bodyweight movements unbroken and tried to maintain 60+ RPM each set on the bike ... nice sweat, but not too taxing. 

B.

3 Sets:

KB Windmill (26#) x 6/arm 

Plank x 1:30 

Rest as needed 

-Complete

4/13/23

Complete Rest ... was planning on training today, but life/work schedule got in the way ... body probably needed the rest anyway ... feeling a bit knocked up from my workouts earlier in the week / having a sick baby / not sleeping much. 

04/12/23

Active Rest Day - Easy 4 Mile Run 

-Complete, 36 minutes total time ... nice and easy pace around the Naval Academy ... about 55 and clear morning ... great way to start the day.