A1. Deadlift, 5’s PRO. 135, 175, 205, 255, 295, 325 lbs A2. Neck Harness: 5 x 20 x 50 lbs
B1. Back Squats, SST: 1 x 10 x 210 lbs; 2 x 10 x 195 lbs B2. Ab roll outs. 4 x 10
C. KB swings. 10 x 10 x 28 kg KB
Notes: Nice one. I added wrong on first set of back squats, and thought “Wow, this feels heavy!” and adjusted down from there. The good thing is the next two sets sure felt light.
Heading to Monterey for the jazz festival this afternoon, so wanted to get the lower body work in today. I’ll plan on doing something active and may even hit a gym, but I don’t want to be pulling heavy deads or rep out back squats on a mini vacation! Especially one centered around chill jazz music.
Looking forward to Robert Glasper, Christian Scott, Samara Joy, James Brandon Lewis, Joshua Redman, and Joel Ross. I haven’t heard of a lot of them, and I’m sure I’ll find some unknown gems.
I went last year, as well, and love the chill vibe. Driving down as soon as I can escape from work this afternoon.
A1. OHP, 531: 5 x (55, 65, 85, 100, 115 lbs) then 1 x 10 x 125 lbs A2. Pull ups: 6 x 10
B1. CG Bench Press, SST: 3 x 10 x 175 lbs B2: Chest-supported rows: 3 x 10 (not heavy, did in place of face pulls)
C1. DB shrugs: 4 x 25 x 75 lbs DBs C2: Neck flexion: 4 x 15 x 15 lbs
Surge before, Mag-10 after. Walked about 0.5 miles to gym and back.
Notes: Shifted around my training days so I could get in an upper workout during the jazz festival. Great gym, that has 3 free days! Can’t beat that. One of the better commercial gyms I’ve been to.
Last day at the festival. It’s chilly in Monterey, but going back to San Jose I see I’ll be faced with a week of 90-100 degree highs. Not what I need in October.
18 min EMOM: Min 1: 5 TEMPO Bench Press, 3 sec eccentric, 1 sec pause, 1 sec up. 175 lbs Min 2: 1 clean high pull + 3 power cleans; 155 lbs Min 3: Rest
Bonus: 25 calories on assault bike for time: 59 sec
Notes: Pretty chill workout. The cleans were moving well and I hadn’t done them in a long time. Been benching more lately, also, and feeling strong on that movement. It’s going to be scorching today, so not sure if I’ll do bonus work or not.
4 rounds, go every 2 min:
12 calorie assault bike
9 line facing burpees
Rest 2 min
4 rounds, go every 2 min:
80 jump rope single unders
12 toes 2 bar
Rest 2 min
4 rounds, go every 2 min:
13 calories row
9 box jump overs, 24"
5 rounds for quality:
:45 sec ring plank
10R/10L single leg glute bridges
Notes: Great conditioning workout. Just what I needed. The aim was to finish the work in about 1 min and get a 1 min rest, which I did or was close to. I was gassed but felt good.
A. Clean high pulls (from floors): 5 x 5 x 195 lbs
B. Front squats, 5’s PRO: 85, 115, 125, 155, 175, 200 lbs
C1. SLDL’s: 3 x 10 x 145 lbs C2: Neck harness: 4 x 25 x 50 lbs C3: Sit ups: 4 x 25
D. 100 KB swings; 28 kg KB
Notes: Glad to get that one done with before it gets to 100 degrees today. This one always seems like it will be easy, but by the time I get to the swings it’s mentally tough to finish it out.
A1. Bench press, 531: 5 x 95; 5 x 115; 5 x 135; 5 x 175; 5 x 195; 8 x 215 lbs A2. Face pulls: 3 x 20
B1. Incline DB Bench Press: 3 x 10 x 60 lb DBs B2. Kirkowski barbell shrugs: 3 x 15 x 165 lbs
C1. Neck flexion: 3 x 16 x 20 lbs C2. Kirkowski barbell shrugs: 3 x 10 x 195 lbs
Surge before; Mag-10 after
Notes: Glad I saved the “easy” day for last. Felt fine, but was disappointed I only got 8 reps at 215 on bench. My goal was 10 so I was disappointed. But, that’s just where I was at today and this whole thing is a journey.
Really liking the Mag-10 right after training. Dammit, though. I really don’t need to add any $$ to my monthly supplement regime.
It’s supposed to 100 today. My plan is to hit the Farmer’s market this morning, spend a couple hours at a coffee shop, run some errands, meet a couple friends for a beer, then hang out with the family. Can’t beat that day.
Skill work: Muscle up progression.
Me = screw the progression, I cranked out 6 consecutive strict muscle ups. (oldest dude in the class and only one that could get them)
WOD. 2 x 8 min AMRAPs; 4 min rest between: 2, 4, 6, 8, 10…
Burpee pull ups
Box jump overs, 24"
Alternating one arm DB clean and jerk; 50 lb DB Me = 10 total rounds (I completed the 10’s each time, so 5 rounds each AMRAP)
Accessories later on. 5 rounds:
8 DB hammer curls, 3030 TEMPO
0:20 sec chin-over-bar hold
Farmer’s walk, 22 kg KBs (not far, slow walk)
Mobility work (about 10 minutes as prescribed)
Notes: I was dragging a bit this morning, but ended up feeling fine once the workout got going. Glad to see I can still rep out muscle ups since I don’t do them often. The WOD was right up my alley. Will play it by ear about working out tomorrow or taking a rest day. I’ll see what the WOD is when it posts tonight in a few hours, and I’ll see how I sleep tonight.
Strict press, TEMPO. 3111
4 x 4 x 115 lbs, go every 2 min
WOD. 16 min EMOM, alternating:
Min 1: 1/1 Turkish get up; 24 kg KB
Min 2: 14 GHD sit ups
Min 3: 25 push ups
Min 4: 0:20/0:20 Palof press hold
Mobility work (10 minutes)
Accessories, 3 rounds for quality:
10 DB incline press; 60 lb DBs
20 Banded tricep pressdowns
10 DB pull-overs; 60 lb DB
12 lat raises; 15 lb DBs
Surge before; Mag-10 after
Notes: Kind of a “recovery” workout, which I didn’t necessarily need since I took yesterday off. But, I’ll take it any way. Pushed pretty hard and get in some good work, and did the accessories immediately after since I had the energy (and time) to do so. Long day at work coming up. Tomorrow I plan to start 531 Beach Body. Excited about that!
B1. Clean high pulls (from floor). 2 max efforts @ 70% TM: 14 x 145 lbs; 12 x 145 lbs. (2 min between sets)
C1. OHP: PR set at TM. 6 x 135 lbs
D1. Fat grip barbell curls: 4 x 25 x 55 lbs D2. Neck harness: 4 x 25 x 50 lbs
Notes: This is a modified version of day 1 of 531 Beach Body (for those that don’t know, it’s a tongue-in-cheek name of a program by Jim Wendler. He frames it as being from Iowa, and his idea of beach muscles are necks, traps, and forearms).
I did clean high pulls rather than power cleans. This makes “max effort” harder to gauge, but I went until I was losing power and explosion on the pull and not a true “to failure”.
I did Front Squats rather than back squats. Two reasons: 1) I need to keep practicing these more as they’re more relevant to Crossfit and 2) Dan John’s thoughts are do back squats for higher reps and front squats for lower reps. I think this is true.
Other than that, I’m reminded how much longer these workouts are than a CF workout. I do like the pace, though, and the ability to spend some time in the garage training.
C1. OHP. 5 x 100 lbs C2. Ring rows. 10 reps C3. OHP. 5 x 100 lbs C4. KB rows, 10/10 x 28 kg
Notes: Not a true PR set, but my front rack position was giving out on the front squats. Solid set, though. Did the last portion, which was 50 reps of OHP and 100 rows per arm, as a circuit, going every 3 min. Took the last two days off and just got in a lot of steps. Some festivities last weekend so was knocked off my diet: burritos, pretzels, chicken parm, and a few beers. Back on track today.
