Coffee before.
And coffee after.
(And coffee during?)
Haha!
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Honestly, I don’t know how people don’t do this. I 100% feel more productive and energised throughout the day hence why I try do something every day. On the coffee side of things I bought myself a coffee maker with a timer so every morning I wake up to freshly brewed coffee, definitely helps get things moving
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I used to all the time. Then a baby majorly changed my sleep habits. Working it back is tbe tough part.
Yesterday, did a 6am bench workout.
C5 W1 D4
Burpees this morning, 45. Bit of a sleep in.
Will get more burpees done today and reset for next week, I’m a week behind “schedule”, but im slowly learning there is little point playing catch up when youre lifting for life not a deadline.
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Saturday monring special
200 burpees for time: 24:04
Whilst minding the 1 year old.
Thankfully mum came in the last 5 mins or i would have blown the time right out.
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Morning Monday.
108 burpees in 10.35
Did not want to go to the shed this morning. Freezing 
So made myself do burpees instead.
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Didn’t get to the shed with work and home work, but got another 200 burpees done between jobs after work.
I’m starting to feel my triceps strangely enough. I’m doing fairly narrow width to spare my shoulders so they are taking a bit of a hit. Plus my pecs seem permanently pumped rn 
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C5 W2 D1
Skipped last 2 sets, had stuff to do.
Need to get in here tomorrow morning to get back in sync.
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C5 W2 D3
Trap bar jumps 3x5
Trap bar 87.5x5, 100x5, 112.5x5, 87.5x 5x5
Giant set with
Chins 9x5
Pushups 9x10
Pullaparts 4x25
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C5 W2 D4
Bench press throws 20x5,5,5
Bench 72.5x5, 82.5x5, 92.5x5, 72.5x 3x5
Giant set with
GHR 5, 7x10
Air squat, 15,15,20,20,4x25
Called it at 3x5 on FSL due to short window.
Used the giant sets as a way to drill readiness for my upcoming group Murph which still hasnt had a day picked for it. Ive been doing chins and pushups on my other days for the same reason.
Need to get a weight vest to do it properly.
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C5 W2 conditoning
Half Murph
800m run
10 rounds of Cindy (note, no kipping)
800m run
All done in 23.13. No idea how this stacks up but I am confident i can do a full murph in under the hour. We’ll see.
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C5 W3 D1
Cleans, build to 72.5x 3x3
Front squat 72.5x5, 80x5, 90x5, 72.5x 5x5
Ss with
Chins 8x5
Pushup 8x10
Pull aparts ss with banded pushdowns, 4x25 each
Front rack held up well on top sets, started to get a bit rusty in the later sets, ended up with the crossfit fingers haha
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C5 W3 D2
Overhead barbell throw 3x5
Press 50x5, 57.5x5, 65x5, 50x 5x5
Alt ss with
Dbell squat 35x 6x15
Dbell rdl ss with dbell shrug 27.5 x 6x15
Done.
I’m near the end of Krypteia Prep and I’m not sure I can face another 4 months of it to be honest. I appreciate how fast the sessions go but they are rather boring. They are definitely helping my GPP but i dont have a sport RN, so my lifitng needs some excitement.
I guess i could try do more exciting conditioning. About time i busted out the prowler i reckon.
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4 months? I think the whole thing should only be 15 weeks excluding any 7WP. It’s only 3 cycles after the end of prep week. I know what you mean though I did find the workouts a bit of a drag
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I better reread the book! I was thinking 2 of each from here, plus 7WP would be circa 4 mos.but what you said sounds right now. Back to the book before i make any big decisions.
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Its been a month…
That could sum it up.
Finished cycle 6 of Krypteia, was playing in my 7WP in a hotel gym and hurt my back (again) so have taken a week off now. Really frustrating, but rhere is nothing to do but own it and move forward.
Very timely that Jim put out that video on his channel (loving the new videos as an aside) about dealing with injury - do what you can, with the same agression you normally do.
So, the plan is to run upper body Krypteia (can still press and bench) and have lower body WALRUS days between. Also, this might finally force me to use the sled!
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C7 W1 D1 Press
Press 45x5, 50x5, 57.5x5, 45x 5x10
ss with
GHRx 82 total reps
Dbell squat 35kg x 93 reps
poundstone curls with fat grips - 20 x 34, got a weird cramp and decided that was enough.
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Good to see you back, I was actually on here yesterday wondering where you’d gone
Thanks, just life was a bit much for the last month) Work travel was a bit more than usual, got a job role change (promotion for better or worse. Still trained until last week. Catching up on all the logs now, will get to yours shortly!
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C7 W1 WALRUS day
2km/37 cal air bike
Then 10 rounds of
5 chins, 5 dips, 20 sauats with weight vest (weight unknown, my guess is at least 10 kg… ill fix that)
Then 5km/ 87 cal airbike
All done in 33 mins.
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