Saturday 5/17
Lower body
Power snatch work: really bad at this. 95x5, 2x5 at 105
Front squat: 185x5, 195x5, 205x5
SS: DB RDL: 3x8 at 75; overhead lunge: 3x8 at 135
Conditioning
2 rounds
250m row
1 minute plank
Sprint Work
2 rounds
60 yards
120 yards
240 yards
360 yards
Monday 5/19
Upper body
Strict Press: 125x5, 130x5, 135x4, 115x7
SS: Pull-ups: 3x12; DB incline chest press: 3x10 at 70
DB Row: 3x8 at 90
Ring Dips: 3x12
Conditioning
3 rounds
10 Alternating DB snatches at 60
15 box jumps at 24"
20 push-ups
Tuesday 5/20
Lower Body
Clean High Pull: 135x5, 145x5, 2x3 at 155
Clean Complex (clean low pull, power clean, front squat, hang clean): 2x135
Back Squat: 235x5, 255x5, 275x5, 290x5
Forward/Backward combo lunge w/DB in goblet hold: 80x10, 2x10 at 100
Conditioning
3 rounds
25 double-unders
25 KB swings at 45
ADD conditioning
5x400m run
2 minute rest
Times were 1:12, 1:11, 1:11, 1:12, 1:10. At least I was consistent.
Part of me really wants to be able to run a sub-five minute mile again, but I don’t know if pursuing this will adversely affect my strength. Hopefully I’ll be able to find some kind of middle ground.
Thursday 5/22
Upper Body
Bench Press: 2x5 at 205, 215x4
Pull-ups: 4x12
DB 1-arm shoulder press: 55x5, 2x5 at 60
SS: DB Row: 3x6 at 95; Loaded push-up: 3x20 at BW +45#
Suitcase Carry: 2x80 feet (each arm) with 100# DB
Friday 5/23
Lower Body
Deadlift: 315x5, 335x5, 355x5
Front rack reverse lunge: 175x10, 185x10, 195x10
“Conditioning”
2 rounds
15 KB swings at 45#
15 KB goblet squats
15 sit-ups
Conditioning is in quotes because I would have liked to have done more today. Had to lift on my lunch break because my school’s gym closed at two, so I had roughly an hour to get everything done.
Sunday 5/25
Upper Body
Bench Press: 175x10, 190x8, 200x6, 210x4, 225x3, 235x1
Pull-ups: 3x12
DB 1-arm push press: 3x10 at 65
SS: DB row: 3x15 at 75; Dips: 3x15
Loaded Carry: 3x120-130 feet with 100 lb rock
I’m home after hitting the beach yesterday and was reminded that I have a summer membership at my pool–my pool has a “weight room” complete with one bench, DB’s up to 75#, a cable column, dip station, and countless machines.
I picked the pyramid-style rep scheme for bench today, and it’s something I’ve done maybe twice in the last two years. I felt awesome today and probably held back a couple reps on each set. Really wish I’d had a spotter, because I would have tried to hit some heavy doubles and triples.
RE: Loaded carry–there is a 100# rock that I found in our yard last summer. When home (and when I don’t have access to heavy enough DB’s), I just pick the thing up, hug it, and walk. My dogs usually follow me–it’s a pretty funny scene.
Hope everyone is well and is enjoying MDW.
Monday 5/26
Conditioning
3 rounds
800m run
25 sit-ups
25 air squats
25 burpees
Finished off with some tire flips
[quote]MikeFitz3 wrote:
RE: Loaded carry–there is a 100# rock that I found in our yard last summer. When home (and when I don’t have access to heavy enough DB’s), I just pick the thing up, hug it, and walk. My dogs usually follow me–it’s a pretty funny scene.
[/quote]
Nice! I love creative minimalist approaches like this.
@ActivitiesGuy Agreed. Pretty fun, too. Odd shapes of stuff like this makes it much more difficult than I imagined.
Tuesday 5/27
Lower Body
Clean Complex (clean pull, power clean, front squat, hang squat clean): 4x135
Back Squat: 255x3, 275x3, 295x3, 315x3
SS: DB RDL: 3x10 w/ pair of 75’s; front rack reverse lunge: 3x10 at 185
GHR: 3x12 at BW+25
This week I’m trying to set a new three rep max in pretty much everything. I don’t think I’ve ever hit 315 for 3, and today it felt pretty good. Last rep was a grind, but I think I have 10 more pounds in the tank.
Wednesday 5/28
Upper Body
Strict Overhead Press: 115x5, 125x3, 135x3, 145x2–wanted three
Pull-ups: 4x12
DB Chest press: 3x10 at 85
DB Row: 3x10 at 85
Feet-elevated ring push-ups: 25, 24
Some core training, and called it a day
Thursday 5/29
Lower body
Clean high pull: 135x5, 155x5, 2x3 at 165
Clean complex (deadlift, high pull, power clean, clean, front squat): 3x135
Front squat: 195x3, 215x3, 230x2, 240x1, 250xfail
Lateral lunge: 2x12 w/2 16 KG KB’s in rack
Farmer’s walk: 2x80 feet w/100s
KB swing: 3x25 at 45#
Started the day wanting a 3-rep max, but failed on the 3rd rep at 230. Decided to try to set a 1-rep at 250, but ran into the same problem as I did with the 3rd rep at 230–upper back rounded while in the hole and I was unable to stand it up.
Saturday 5/31
Total body
Clean complex (same as Thursday): 4x135
Bench press: 185x5, 205x3, 225x3, 235x2
Reverse lunge (bar on back): 185x12, 205x10, 2x10 at 215
Pull-ups: 3x12
Core work.
Failed on the 3rd rep of 235. Went to the driving range to take out my frustrations. This coming week will be a pseudo-deload week, as I will move back to some high rep stuff, and, hopefully, some more conditioning. Hope everyone had a great weekend and is ready to get after it tomorrow.
Lol’d at the trip to the driving range to take out your frustrations.
Sometimes you’re just a little worn down and it doesn’t go you way. Might come back in a few weeks and crush the same weight. Keep putting in good work, boss. I forget - what are you doing now? I believe you had mentioned going to graduate school next year…what are you doing for the summer? Any word on coaching positions next year for you?
@ActivitiesGuy Thanks for asking man. I’m going to get my Master’s in Professional Writing from Towson University, but I will be a volunteer assistant coach at Arcadia, where I did my undergrad. For the summer, I’m doing some landscaping, working basketball camps, and will begin hitting the summer tournament/camp circuit to recruit for Arcadia. My hope is that, in two years, I will have a Master’s and a full-time assistant coaching job at a D3.
Any tips on navigating this route? There will be a lot on my plate with the travel (likely weekly) from MD to PA for games and practices, the trips to DC and VA to recruit, my studies, a job (not a real one, yet), and training. How do you prioritize and find ways to get everything done? (This is a question I’m asking pretty much everyone I get the chance to at this point haha).
Monday 6/2
Upper Body
Plyo Push-ups (fall from box): 3x8
Med Ball Rotational Slams: 3x12
Pull-ups: 3x12
Strict Overhead Press: 2x10 at 105, 115x8, 7
DB Row: 3x12 at 80
DB Incline Chest Press: 3x10 at 70
Core Work
Tuesday 6/3
Lower Body
SS: Deadlift: 3x10 at 275; Box jumps: 3x10 to 36" box
Front Squat: 3x10 at 155
GHR: 3x10 at BW+25
Conditioning
3 rounds
360 yard run
Overhead lunges w/45# plate
Jump rope
Did this conditioning workout with two of my buddies. The jump rope and lunges were done during the duration of someone else’s run. Averaged around 32 lunges and 125 jumps–nothing fancy, just regular jumps today. The 360 yards were run on the soccer field at my school-- we ran to half field, then back to the end line, then to the far end line and back.
Thursday 6/5
Upper Body
Med Ball Chest Pass: 2x6 with 20# ball
Bench press: 4x10 at 185
Pull-ups: 2x12 at BW, 3x5 at BW+20#
SS: DB 1-arm shoulder press: 3x10 at 50; Barbell Row: 135x10, 2x10 at 155
Then a bunch of bodybuilding stuff–curls, triceps extensions, shrugs, you name it
[quote]MikeFitz3 wrote:
Pull-ups: 2x12 at BW, 3x5 at BW+20#
[/quote]
How do you like to do your weighted pullups? I’m just now starting to do some (honestly, I have never been good enough at them to warrant additional weight until recently) and I much prefer the feel of a backpack to anything else, but I know most guys use a belt to attach the weights. Your thoughts?
@ActivitiesGuy I don’t have access to a belt right now, so I just held a dumbbell between my feet. This was my first time doing weighted pull-ups because, like you mentioned, I wanted to be really good at body weight pull-ups before adding additional weight.
Friday 6/6
Lower Body
Clean complex (deadlift, high pull, power clean, clean, front squat): 4x135
Back squat: 225x10, 235x10. 250x10
SS: front rack reverse lunge: 3x10 at 185; KB swing: 3x15 at 45
For the weekend (6/7-6/8)
Saturday
The Crossfit workout “Lynne,” which is five rounds of max-reps bodyweight bench press (165) and pull-ups.
Rounds were: 16/16, 12/14, 11/12, 10/12, 8/10
Sunday
Did a 20 minute mobility circuit, followed by 3 rounds of 10 swings, 10 high pulls, and 10 goblet squats with a 45# KB, followed by a one minute plank.