Bench Press: 5 x 5 x 205 lbs
S/S with 50 band pull aparts
Circuit, 5 rounds, go ever 90s:
5 reps TB Dead Lift; 290 lbs
12 ring rows
20 DB curls, 25 lb DBs
12 ab roll outs
Notes: Felt great! This is the heaviest benching I’ve done in months. Slight impingement but I actually think I feel better getting the movement done. I really like combining pure strength to start and finishing it with a circuit. Makes doing a BtM workout much quicker and more fun.
Strength: Back Squats
5 x 3 x 225
S/S with 30 strict pull ups
WOD. 8 min AMRAP
6* dual DB snatches
12 dual DB front rack step back lunges
*add 2 snatches each round; 35 lb DBs Me = 5 rounds
Before lunch, gym: OHP BBS: 10 x 5 x 85 lbs
100 Landmine shrugs
30 back raises
Notes:
Worked on high bar, full depth back squats. Kept it on the lighter side to focus on the form.
Taken together, I’m going to count this as W2, Day 3 of Building the Monolith. Similar movements, and got in the BBS OHP and shrugs to fill it out.
Opted for the DB variation of the WOD, as the barbell snatches are probably the most problematic for my shoulder impingement.
Been eating a lot meat and eggs lately. It really is very satiating, but I find myself craving an apple after a meat gorge.
Somebody’s got to sprint up that hill! I was getting some weird looks from the leisurely walker on the trail, though. Not most people’s idea of a way to spend a Sunday morning.
Strict ring muscle up practice Me = I can still get these, but can’t rep them out. They require a “false grip” (hands through the rings so they sit on your wrists), so when you get to the top of the pull up you can transition into the dip. But after each rep when I drop back down I lose the false grip and have to reset.
WOD, 6 rounds. Rest 2 min between rounds:
18 calories assault bike
15 GHD sit ups
7 strict pull ups
7 strict ring dips Me = 25:45
Notes: Nice and mild WOD. The two minutes of rest between rounds made it very doable.
WOD. 5 rounds, go every 4 min:
12 Bench Press, 135 lbs
18 American KB swings, 22 kg
24 calories on Airdyne Me = did it.
Notes: Took a couple days off. Had some late nights and busy work days, and, well, just allowed myself to rest and not worry about training. Back at it today. I have a hike planned and some accessories later on.
Warm up, 3 rounds:
1 min Airdyne
10 pull ups
20 push ups
(to start chipping away at pull up/push up totals)
OHP 5’s PRO: 65, 75, 100, 115, 125 lbs OHP, Widowmaker: 16 x 100 lbs (tough. Couldn’t get to 20)
Front Squats, 5’s PRO: 85, 95, 115, 145, 165 lbs FSQ, 5 x 531: 5 x 5 x 180 lbs
S/S with 45 pull ups, 90 push ups, and 100 band pull aparts
Finishing up accessories:
25 pull ups
50 push ups
(Done quickly, divided into 5 rounds)
Totals = 100 pull ups, 100 pull aparts, 200 push ups (combination of rings and blocks)
Notes: This workout is always tough, but just hits everything. I continue to adjust approaches based on how things are set up when I get to the garage and how I’m feeling that day. Today focused on chipping away at the pull ups and push ups throughout rather than backloading them. I swapped 200 push ups for the 100 dips, mostly because I did BP yesterday and push ups just felt better.
Relatively relaxing day planned. Hitting up a coffee shop and may try to catch a movie with the wife this evening.
Warm up:
1 mile walk then 3 rounds:
5 prying goblet squats
5R/5L KB halos
5 bridges
20s hang
WOD, Part A. 5 rounds:
1 mile Airdyne
10 KB swings, 44 kb KB
20 sit ups Part B, 5 rounds:
1 mile Airdyne
Farmer carry + 10 shrugs, 60 lb DBs
10 ab wheel roll outs Total time ~46 min
Notes: Had planned on sprints, but this just seemed like the better option.
3 rounds, go every 70s:
12 behind-the-neck presses; 75 lbs
10 front lever tuck rows on rings**
15 KB swings; 36 kg KB
10 paused KB goblet squats; 36 kg KB
Tabata push ups, 4 rounds:
20s on / 10s off
**Hang from the bar and pull your legs in and lean back, so your body is parallel to the ground. Then row. These are tough and I could only do them as 6 + 4 reps to get to 10.
Notes: Slept in today to 7:30, and didn’t have time to train in the morning. Got this in before dinner. I’ve been busier than usual lately, and will be again busy this week with travel and work. I’ll keep getting in what I can.
Strength. 4 rounds, every 3 min:
6 slow Back squats; 195 lbs + 6 fast DB goblet squats, 70 lb DB
WOD. 12 min AMRAP:
10 pull ups**
15 barbell thrusters, 75 lbs
20 calories row
**add 5 pull ups each round Me = 3 rounds + 14 reps
Notes: Finally got my lazy ass out of bed to make my usual 7 am class. Felt strong and good today. Went hard but not all-out on the WOD. Did beat my 26 year old coach that did the WOD with our class! But he could have probably turned around and done the WOD again, while I need a full 24h to recover and do another one.
I am not sure i would classify you as lazy but I understand the intent here. Oh and just wanted to say, stop being a princess and get the fk out of bed.
6 rounds, for total reps. Rest 2 min between round:**
9 calories Airdyne
3 burpee box jump overs*
9 toes to bar
3 burpee box jump overs*
**continue where you left off each round
*24" box Me = 12 rounds + 11 reps/calories
Notes: Just a grind of a workout. Mostly just a mental challenge of keeping up a good pace, and trying to keep my hands chalked up for the toes to bar.
10 minute walk while drinking Surge, then Warm up, 3 rounds:
1 min Airdyne
6 jumping pull ups
6 mountain climbers
6 air squats
6 inch worm push ups
Strength, 5 rounds go every 2:00. Front Squats: 1 paused + 3 regular reps; 165 lbs
WOD. 12 min EMOM.
6 ring pull ups
5 burpees
4 DB thrusters, 35 lb DBs (go as long as possible, then drop 1 rep of each movement to make it to 12 rounds) Me = 8 rounds as written, dropped a rep for the final 4 rounds.
Notes: Really good workout. This was basically the prescribed workout for my CF class, but I slept in and did it in my garage. I added one round to the Front Squats, but otherwise did it as written. The EMOM was a good one, and I liked the approach of dropping a rep and keep going rather than tapping out once I couldn’t make the round in time.
I’ve been really busy lately with travel. Some of it has been fun (this weekend camped in Napa and caught a concert), some of it has been necessary (had to travel to SoCal for a funeral midweek last week). This all means I’ve been sleeping less than usual and my diet has not been as consistent as usual. I’ve not been eating poorly or excessively, but just not able to dial in to my normal routine. So, I’ve allowed myself to take extra days off here and there. It’s actually been great. Rather than working out exhausted and sleep deprived, I’ll take that extra day off and come back strong and ready. And, really, I’ve still been getting in quality training sessions at least 4x a week, and usually 5. But I don’t remember taking back-to-back days off in years, and I’ve done it twice over the last couple of weeks.
WOD. 6 rounds, go every 6:00.
400m run
30 Calories assault bike Score equals fastest + slowest rounds. Me = 7:51 (slowest was 4:01; fastest was 3:50)
Notes: Best time of the day so far (and will likely be all day because the other fast dudes are in the 6 am class). It was easier knowing the time to beat was 7:54. Came into the last round needing to do it in 4:03 or faster and got it in 4:01. Feels good to still be able to beat the young bucks. Also, really needed this pure conditioning workout. The runs were done ins ~1:30, but the biking was tough to keep up the pace for ~2:30.
Strength. Go every 2:00, 5 sets total.
2 Push jerk + 2 Split jerk; 135 lbs
WOD, 5 rounds for time:
21 air squats
12 ring push ups; rings 6" off floor
9 box jump overs, 24" box Me = 6:36 (best time of the day!)
Accessories, done a couple hours later: 12 min EMOM, alternating:
10 Arnold presses; 30 lb DBs
6/6 KB leg extensions, light weight. (basically sit down and put your foot through a KB and do a leg extension
Notes: I’ve been absolutely crushing the WODs this week. Taking a few extra days off here and there have served as a “deload”, it seems, and I’ve come back fresh. Feels great. The push/split jerks were really smooth and fast, as well. The coach commented several times on how well I was exploding the weight up.
