7/27/2002
5:30 pm
OLY practice and conditioning
Power snatches: 4, 3, 2, 4, 3, 2 (worked up to 115 lbs)
Snatch high pulls: 3, 3, 3, 3 (worked up to 175 lbs)
Conditioning: 5 rounds, 90s each round
10 hang power snatches (75 lbs), for the reminder of the round do AMRAP box step overs (50 lb bell, 24" box)
Result: 52 box step overs
Notes: Feeling good and spry. Needed a bit of conditioning and explosive work after a day in the office.
7/28/2022
7 am
Strength/practice:
3x25 hand stand push ups (divided into 2-3 efforts per round)
3x50 ft double overhead KB walk (used 16 and 24 kg bell pairs)
WOD, 3 rounds for time:
72 jump rope, single unders
18 toes-to-bar HLR
72 jump rope, single unders
12 push presses, 105 lbs
72 jump rope, single unders
6 devil’s presses, 35 lbers
Time = 15:15
Notes: Hit myself on the nose with the barbell during the first round while doing push presses. Needed to shake it off for a couple of minutes. Woulda had a much better time, but who cares, I got the work in.
Pro-tip: don’t do this.
Hope this helps.
Thanks, coach. I’ll Venmo you the usual $200 for this coaching session.
I agree that it should be avoided whenever possible, or at least delayed until the later rounds of a workout. Doing it right off the bat is no something I’d recommend.
Yeah, i’ve done the chin a few times and it definitely puts a dampener on the rest of the session. Never done the nose before.
6/29/2022
7:30 am
Surge Workout 8/12
Chest block:
Pump phase (with 30# vest)
10 ring dips
10 DB flys (35 lb DBs)
10 push ups
(remove vest)
Stimulate:
10 Ring dips (slow eccentric with pauses as prescribed0
Flutter:
Ring dips
Shoulders:
Pump
Bar hand, 40s
1x10x15s DB raises
1x10x35s DB upright rows
Stimulate:
OHP: 1x10x75 lbs
Lat raises: 1x10x12s
Farmer’s walk, 40y: 36+44 kg bells, switch halfway
TB shrugs: 1x10x170 lbs
Flutter:
Lat raises, 12’s. 20seconds
Legs block
Pump, using 28 kg KB:
8 wide stance goblets
8 narrow stance goblets
8 normal stance goblets
Stimulate
10 Trap bar squats, low handle; 170 lbs
Flutter
Trap bar squats; 170 lbs
Calves:
Pump:
Standing calf raises, hold 170 lb trapbar:
1x12 toes out
1x12 toes in
1x12 neutral
Stimulate:
SLDL: 1x8x22 kg bells
Standing calf raises: 1x12x22 kg bells
Flutter:
22 kg bells, 20s
Notes: Another one checked off. Gonna hit CF later today for some conditioning.
Thanks, my friend. It’s always hard to see differences in myself, so I’m glad to know others can see changes.
That’s some great strength on those ring dips. I feel old.
Ring dips are among my favorite exercise. Super tough at the beginning though. I’m also old, and I’ve been finding bench press to aggravate me more than its worth. I switched to weight vested ring dips and weight vested push ups, and not only feel better but also think my results are superior.
Ring dips are one of my favorites, too. We have high, medium, and low competition rings in our T Nation gym, and they’re awesome. The micro-oscillation effect makes ring exercise unbeatable for what I want.
A 50 year break from rings and it’s a shock when you stand in them.
6/30/2022
7 am
Conditioning WOD:
Every 3 minutes for 30 min, alternate:
1x[10 calories Airdyne, 10 bar-facing burpees, 10 barbell thrusters (75 lbs)]
1x[overhead squats (bare bar), 10 burpees-over-rower, 10 calories on rower]
Notes: Finished it! The thrusters are a killer as the rounds go on. The overhead squat would be too if I were good enough at it to do the prescribed weight of 75 lbs. As it was, it was a nice break and a focus on technique.
Will get in a Surge workout tomorrow, and then this weekend will be more fun and games - kickball game on Saturday and softball on Sunday. I’ll also get in another Surge workout at some point, probably Sunday.
7/02/2022
8 am in garage.
Surge Workout 9/12
Lats
Pump:
Barbell row: 1x8x170 lbs
Pullover: 1x8x60 lbs
Weighted Chin ups: 1x8 BW+35 lbs
Stimulate:
Pullover: 1x8x60 lbs
Flutter:
Pullover: 60 lbs
Triceps block
Pump
10 banded press downs
10 ring dips
10 banded press downs
Stimulate
8 ring dips
8 bench dips
Flutter
ring dips
Biceps block
Pump
10 Barbell curls, narrow; 75 lbs
8 Chin ups
10 Barbell curls, wide; 75 lbs
Stimulate (used 20 lb DBs for all, with slow eccentrics and pauses):
10 zotterman curls
10 hammer curls
10 curls
Flutter
DB curls, 20 lbers.
Chest block:
Pump phase (with 30# vest)
10 ring dips
10 DB flys (45 lb DBs)
10 push ups
(remove vest)
Stimulate:
10 Ring dips (slow eccentric with pauses as prescribed0
Flutter:
Ring dips
Abs Bonus: 3 rounds for quality:
10 ab rollouts
10 trunk curl
10 Russian twits
10 sit ups
Notes: This was the best Surge workout so far. I think it’s because I had a rest day yesterday and ate a lot. I adjusted some of the weights up (did weighed chins for lats, upped the amount on the DB flys) and felt strong and good throughout. It takes a bit of time to adjust to this type of training (mentally and just getting comfortable with it) if it’s quite a bit different from your usual style. Today’s workout felt like I hit the sweet spot for weight selection, overall effort, and pace.
Surge Workout Fuel Notes: I did the combo mix for bot the pre- and intra-workout drinks. I do these workouts otherwise fasted, and the Surge gives me a lot more in the tank. Great pump on the arms today, too.
Sometimes it takes a while to adjust to a training change. Once you do, you’ll be able to jump in and out of the system without thinking. It adds more tools to your training.
After the 12th workout, do you want another two-week training phase for this Surge Challenge?
Do you want another Surge Challenge type (we have more planned and with a different coach)?
Do you want to do your own training?
I’d certainly be up for another Surge Challenge type. It’s great to get out of my comfort zone and add more tools and know-how to keep progressing. Thanks for the offer.
7/03/2022
9 am
OLY practice:
3x3x95 lbs: floating power snatches
5x2x115 lbs: power cleans + push jerk
4x6x205 lbs: back squat
Mobility work
Noon:
9 miles MTB ride
Notes: Nice day. It’s 3 pm and I’m just now able to sit and relax. I’m really getting better at the OLY lifts, though still keeping the weights low. The ride was with a neighbor and his son, so not too intense but still some nice climbs and descents.
They’re hard to master, and getting better is a big deal.
7/04/2022
8 am
Shoulders:
Pump
Bar hang, 40s
1x10x20s DB raises
1x10x35s DB upright rows
Stimulate:
OHP: 1x10x80 lbs
Lat raises: 1x10x12s
Farmer’s walk, 40y: 36+44 kg bells, switch halfway
TB shrugs: 1x10x170 lbs
Flutter:
Lat raises, 12’s. 20seconds
Biceps block
Pump
10 Barbell curls, narrow; 80 lbs
8 Chin ups
10 Barbell curls, wide; 80 lbs
Stimulate (used 20 lb DBs for all, with slow eccentrics and pauses):
10 zotterman curls
10 hammer curls
10 curls
Flutter
Barbell curls, 65 lbs.
Calves:
Pump:
Standing calf raises, hold 170 lb trapbar:
1x12 toes out
1x12 toes in
1x12 neutral
Stimulate:
SLDL: 1x8x22 kg bells
Standing calf raises: 1x12x22 kg bells
Flutter:
22 kg bells, 20s
Thighs and conditioning:
WOD O.U.R. “Get Fit, Save Kids” Challenge
For time (with a 20# vest):
400m run
60 box step ups, 24" box
60 push ups
400m run
60 push ups
60 box steps ups, 24" box
400m run
Time = 17:47
Notes: Had committed to doing the WOD and donating for the cause. Saw all the weighted box step ups, and figured it would be a great way to get in the Thighs Block (I don’t have a leg extension or press) while also getting in conditioning and participating in the event. These types of workouts are right up my alley, so I had no trouble completing it relatively quickly. Now I get to eat some BBQ and relax.
Notes on Surge: just finished the second bag. It’s really become a key part of my workout routine, and I feel like it’s allowed me to push harder and recover better. Also, the Surge workouts (which I initially was not a big fan of) really work well paired with crossfit. Kinda like a Yin and Yang. The short, pump-style training of the Surge Challenge compliments the met-con style training of crossfit. Neither one seems to negatively impact the other, but there are times (like today) that I get the Thighs or Legs block from Crossfit depending on what’s the slate for that day.
7/05/2022
7 am
4 rounds, every 5 minutes:
400 m run
10 burpee pull ups
50 feet walking lunges (holding a pair of 50 lb DBs)
3 rounds, for quality:
10L/10R DB rows
10 DB squats
Notes: Hit the spot after a day of overeating. Tough but not too tough.
