Morgan S.'s Summer Shred - w1d4
Wednesday - 19 June 2024
Workout: Conditioning, 1725-1745 (20 minutes)
Cindy Rides a Bike - 5 rounds of:
Assault bike - 12 cal
Pull-ups (strict, various grips) - 5
Push-ups - 10
Air squats - 15
Done.
Tomorrow morning’s work is up in the air: As much as I’d love to push the sled at 0430, I’m pretty sure my neighbors would actually complain. I’ll probably do calves, abs, and some conditioning like the above, then push the sled in the afternoon.
Morgan S.'s Summer Shred - w1d5
Thursday - 20 June 2024
Workout: Conditioning, 0425-0510 (45 minutes)
5 rounds of:
Assault bike - 12 cals
Air squat - 10
KB swing - 32 kg - 15
Donkey calf raise - 90 lbs - 12
Ab wheel - ramp (19) - 6
Fasted.
Everything was a little off this morning: legs are tired, slow on the bike, air squats felt lopsided, swings were shallow, wasn’t feeling the calf raises, and the ab wheel was… well, just plain ol’ hard.
Not sure I like the setup, either. I just worked calves and abs into the circuit, but that didn’t really work as well as I hoped.
Oh well—I did some work, I’ll have a chance to try something else next Thursday, and I’ll do some kind of sled work this afternoon.
Morgan S.'s Summer Shred - w1d5
Thursday - 20 June 2024
Workout: Conditioning, 1630-1650 (20 minutes)
5 rounds of:
Assault bike - 12 cals
DB squeeze press - 2x40 lbs - 8
Clean & press - 65 lbs - 6
Rain thwarted my plans for a sled push, but it turns out my schedule wouldn’t have allowed it anyway. Swapped in tomorrow’s afternoon work as a quick replacement, and that worked alright, I guess.
Really focused on the “squeeze” part of the squeeze press, which definitely helped the MMC, but I can still go heavier.
Morgan S.'s Summer Shred - w1d6
Friday - 21 June 2024
Workout: Push, 0430-0540 (70 minutes)
Warm-up
Begin: 0447; End: 0537; Duration: 50 minutes
a) Bench - 145x12, 165x10, 185x8, 205x6, 145xf (20)
b1) Press - 85 lbs - 10, 10, 10
b2) Upright row - 55 lbs - 10, 10, 10
c1) Single-arm DB bench - 30 lbs - 12L + 12R, 12L + 12R, 12L + 12R
c2) Skull crusher - 2x20 lbs - 12, 12, 12
d) DB lateral raise - 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12
e1) Push-up 15, 15, 10+5
e2) Dip - BW - 10, 6+3+1, 7+3
Fasted.
Welcome to Pump City, USA.
Morgan S.'s Summer Shred - w1d6
Friday - 21 June 2024
Workout: Conditioning, 1750-1825 (35 minutes)
E2MO2M, 20 minutes
AMRAP, 20 minutes
Just Finish, ASAP
a) Sled push - 90 lbs + sled - 50 yards
b) Farmer’s walk - 2x65 lbs - 50 yards
Train wreck!
Intended to do 10 rounds going every two minutes, but I just hit some kind of wall after 4 rounds. Took the entire 5th round to regroup, then tried again, but didn’t even finish the push + walk in two minutes. Okay, fine. Just go as hard as possible—we’ll do AMRAP in the 20-minute period and it’ll be what it’ll be. Then…
Timer malfunction.
But not the usual timer, which is just my stopwatch. For EMOM-type stuff, I use an app on my phone. But it’s so hot outside, it overheated and shut down—kinda like me, I think (haha!).
I noticed this fact after what I believe was my 6th complete push + walk, so then I just decided to finish 8 rounds of actual work and call it “good,” which is what I did.
Except that nothing about any of this was good!
whelp, I guess I don’t have an excuse to skip my friday extra cardio session now
@anna_5588 - Glad I could be of service! (But if you need to rest, rest.)
Morgan S.'s Summer Shred - w1d7
Saturday - 22 June 2024
Workout: Conditioning, 0430-0455 (25 minutes)
(Modified) Garage Barbell 3 WOD
3xAMRAP, 3 minutes; 2-minute rest between
a) Deadlift - 225 lbs + max push-up
b) Deadlift - 225 lbs + max pull-up
c) Deadlift - 225 lbs + max plate ground-to-overhead - 45 lbs
Reps: 15 + 40; 15 + 10; 15 + 15
Fasted.
That was brutal. Got all 15 reps of deadlift unbroken in all three rounds—that’s where the money is?—and did 4x10 push-ups, 2x5 pull-ups, and 1x15 ground-to-overheads.
I was kinda surprised how hard that was, even with relatively light weight, and I was really surprised by how few reps I had energy for in the post-deadlift movements—my heart was pumping and my lungs were burning, that’s for sure! But I think my effort was pretty solid this morning, so we’ll take it.
That’s it for today, and that’s it for Week 1—on to Week 2 tomorrow!
Love the variation in your conditioning workouts. As I try to increase my own conditioning, i’ll be checking here for inspiration to try different things.
15 rep deadlifts!?! 
Good on you for knocking those out. Those are definitely some soul suckers.
@cdep89 - Thanks for dropping in, and thanks for commenting! Glad to have you along.
@shaneinga - Thanks, brother. And soul suckers is right! But maybe they’re less awful than high rep squats—at least the floor takes the weight of the bar for a split second?
Morgan S.'s Summer Shred - w2d1
Sunday - 23 June 2024
Workout: Conditioning, 0705-0735 (30 minutes)
(Modified) Garage Barbell 3 WOD
3xAMRAP, 3 minutes; 2-minute rest between
a) Squat - 200 lbs + max push-up
b) Squat - 200 lbs + max chin-up
c) Squat - 200 lbs + max plate ground-to-overhead - 45 lbs
Reps: 15 + 40; 15 + 13; 15 + 15
Fasted.
Nearly an instant-replay of yesterday’s deadlift work, this time with squats. Oh, and I swapped pull-ups for chin-ups today, and got 3 more reps overall.
But it’s nasty work, no matter how you slice it!
Edit: And for completeness, here’s Part 2:
Who wouldn’t want to be THAT guy?
Morgan S.'s Summer Shred - w2d2
Monday - 24 June 2024
Workout: Pull, 0425-0525 (60 minutes)
Surge - 0439-0506
Warm-up
Begin: 0438; End: 0519; Duration: 41 minutes
a) WG lat pulldown - 100x12, 105x10, 110x8, 115x6, 100xf (15)
b) BB row - 125 lbs - 10+10, 10+10, 10+10
c1) Cable face pull - 25 lbs - 12, 12, 12, 12
c2) Cable lat pullthrough - 45 lbs - 10, 10, 10, 10
d) DB curl - 25 lbs - 7L + 7R + 7L/R
e) DB hammer curl - 25 lbs - 7L + 7R + 7L/R
f) Pull-up - BW - 5, 5, 4+1, 4+1, 3+2
Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.
Back on the Surge Workout Fuel train—wanting to see if that helps keep my intensity up from start to finish. Shorter workout periods, though, so I’m only doing half a serving.
Oh, and for the record: I started Omega-Man about 10 days ago, but I just haven’t been logging it.
So I messed up the weights on the lat pulldowns—I was “supposed to” do 10-lbs increments (“supposed to” as in, that’s what I’ve been doing previously), but I didn’t look carefully, used 5-lbs jumps instead, and didn’t realize it until after the 3rd set. You know that doesn’t sit well with me, so be on the lookout for a repeat of that within the next day or so… Rest of it was fine, and I’m pretty fried, so I must’ve done some of it right.
Morgan S.'s Summer Shred - w2d2
Monday - 24 June 2024
Workout: Conditioning, 1815-1845 (30 minutes)
WG lat pulldown - 100x12, 110x10, 120x8, 130x6, 100xf (13.5)
5 rounds of:
Assault bike - 12 cals
CS DB row - 2x50 lbs - 10
Clean & press - 75 lbs - 6
Okay, that’s the lat pulldown redux. Happy with how it went, considering I wasn’t fresh. Going to keep the weights the same in next week’s workout, though, just to be sure I don’t break down too early. Might’ve had 15 in me on that last set, but I paused for a bit too long after rep 13, and that was the kiss of death…
Really happy with the conditioning, too. Went for the chest-supported rows today—and they made my heart and lungs explode, so mission accomplished—but I will definitely be swapping in some single-arm variations to achieve a similar effect as the weeks wear on.
Morgan S.'s Summer Shred - w2d3
Tuesday - 25 June 2024
Workout: Conditioning, 0425-0505 (40 minutes)
5 rounds of:
Sled ground-to-overhead - about 85 lbs - 10
Seated calf raise - 180 lbs - 12
Hanging leg raise - 6
Fasted.
Thought about adding some farmer’s walks, but only after I was already done, and by that point, I just didn’t feel like messing with it. Maybe next week?
Morgan S.'s Summer Shred - w2d3
Tuesday - 25 June 2024
Workout: Conditioning, 1715-1745 (30 minutes)
Farmer’s walk - 50 yards + DB shrug - 15 - 2x65 lbs
5 rounds of:
Assault bike - 12 cals
Air squat - 10
KB swing - 32 kg - 15
Farmer’s walk - 50 yards + DB shrug - 15 - 2x65 lbs
Added the farmer’s walks and shrugs as warm-up/cool-down. (Cool-down? Not sure that’s accurate: My heart was pounding and my breathing was fast and shallow. I even had to rest-pause the shrugs because my grip was shot!)
Anyway, that was a nice twist, particularly considering I short-changed myself on the walks this morning.
Morgan S.'s Summer Shred - w2d4
Wednesday - 26 June 2024
Workout: Lower, 0420-0525 (65 minutes)
Surge - 0433-0510
Warm-up
Begin: 0432; End: 0520; Duration: 48 minutes
a) Heel-elevated goblet squat + air squat - 32 kg - 10 + 10, 10 + 10, 10 + 10, 10 + 10
b1) DB RDL - 2x40 lbs - 10, 10, 10
b2) B-stance DB RDL - 2x40 lbs - 10L + 10R, 10L + 10R, 10L + 10R
c1) DB sumo deadlift - 2x60 lbs - 10, 10, 10, 10
c2) Bulgarian split squat - 2x40 lbs - 8L + 8R, 8L + 8R, 8L + 8R, 8L + 8R
d) Walking lunge - 2x30 lbs - 2xf (12L + 12R, 12L + 12R)
Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.
Pretty much a repeat of last week, but this time with heavier weights, so… Progress?
Morgan S.'s Summer Shred - w2d4
Wednesday - 26 June 2024
Workout: Conditioning, 1710-1730 (20 minutes)
Cindy Rides a Bike - 5 rounds of:
Assault bike - 12 cal
Pull-ups (strict, various grips) - 5
Push-ups - 10
Air squats - 15
Did this one again. Because I’m not creative. Happy with how the pull-ups went—felt like I could’ve just kept going in rounds of 5 over and over and over…
Morgan S.'s Summer Shred - w2d5
Thursday - 27 June 2024
Workout: Conditioning, 0435-0525 (50 minutes)
5 rounds of:
Assault bike - 12 cals
Air squat - 10
KB swing - 32 kg - 15
Standing calf raise - 90 lbs - 12
Ab wheel - ramp (19) - 6 (3 rounds); Ab mat crunch - 10 lbs - 10 (2 rounds)
Fasted.
And I call it “conditioning,” but at the rate I was moving today, really it was just “work.”
Morgan S.'s Summer Shred - w2d5
Thursday - 27 June 2024
Workout: Conditioning, 1755-1825 (30 minutes)
5 rounds of:
Assault bike - 12 cals
DB squeeze press - 2x45 lbs - 10
Clean & press - 75 lbs - 8
Weird day, but would’ve ended up with this one anyway. I guess I’ll try the sled tomorrow. Gonna swap out the squeeze press for flyes, I think—need to feel it more in my pecs. Or maybe drop the weight back down: It wasn’t hard, but I think my triceps were taking over, and that’s not the point.