Giant set-
Recon Ron pull-up program week 7 pull-up
Recon Ron pull-up program week 7 dips
Recon Ron pull-up program week 7 reverse lunges
Recon Ron pull-up program week 7 single leg deadlifts
5x4 EMOM armor-building complex with 16KBs.
Set 4- had to rest a bit after finishing two reps.
Still feels brutally hard. Wow.
Giant set-
Recon Ron pull-up program week 7 pull-up
Recon Ron pull-up program week 7 dips
Recon Ron pull-up program week 7 reverse lunges
5x5 single leg deadlifts
No timed rest between set 3-5. Felt pretty good.
20 min cap of-
20 burpee
30 KB swing with 24kg.
Finished 8 rounds and 11 burpees. Almost finished 5 rounds by 10 minutes, so you can see just how badly I started to drop off afterwards.
Giant set-
Recon Ron pull-up program week 7 pull-up
Recon Ron pull-up program week 7 dips
Recon Ron pull-up program week 7 reverse lunges
5x5 single leg deadlifts
No timed rest between set 3-5. Felt pretty good.
5x5 EMOM armor-building complex with 12KBs.
Needed to put the KB down for a couple breathes on set 5.
Double KB squat with 16kg-1x20
Did these sorta like breathing squats, with 2-3 breathes between reps. The KB started to feel heavy on my upper body, particularly the left side. Honestly felt pretty tired by the end. I think that’s largely because I did this right after the complexes.
Good stuff. I think I should do this daily and see what happens.
Giant set-
Recon Ron pull-up program week 7 pull-up
Recon Ron pull-up program week 7 dips
Recon Ron pull-up program week 7 reverse lunges
Recon Ron pull-up program week 7 single leg deadlifts
Took no timed rest between the movements. It’s ok because the deadlifts take a while to get through anyhow Felt pretty good.
5x5 EMOM armor-building complex with 12KBs.
Double KB squat with 16kg-1x20
Back from a trip. I did train on Sat. Same old. Did not train on Sun and Mon.
Today-
6/3/6/3/6 EMOM armor-building complex with 12KBs.
Double KB squat with 16kg-1x22
Upper body feels better.
Double KB OHP with 16kg-1x10
Giant set-
Recon Ron pull-up program week 8 pull-up
Recon Ron pull-up program week 8 dips
Recon Ron pull-up program week 8 reverse lunges
5x5 single leg deadlifts
2x10 E2MOM armor-building complex with 12KBs.
Worked out to about 30 seconds remaining to finish the first set of 10. Took almost the entire 2 minutes for the second set of 10. Good variation I think.
Double KB squat with 16kg-1x22
Double KB OHP with 16kg-1x10
I have very little time or mental space to devote to training right now. I’m doing the armor-building complexes and the KB stuff because they take less than 15 minutes total to complete and constitute the longest block of time I can afford right after I finish work for the day. I want to get a sandbag. I hope I can get to that soon.
I’m compensating by chopping time and doing bodyweight stuff whenever I can afford to.
Yesterday I did 100 squats and a couple dozen push-ups. Today so far I’ve done 100 hindu squats and 2x25 hindu push-ups spread throughout the evening. I’ll probably do another set of 100 squats and some push-ups when I can make the time.
Giant set-
Recon Ron pull-up program week 8 pull-up
Recon Ron pull-up program week 8 dips
Recon Ron pull-up program week 8 reverse lunges
5x5 single leg deadlifts
Double KB squat with 16kg-1x22
I feel a lot less fatigue from holding the KB. It’s not because I didn’t do the armor-building complex beforehand today since I didn’t feel much yesterday either. Whatever stabilizing muscle is getting better.
Double KB OHP with 16kg-1x11
5 EMOM double KB snatch and double KB overhead squat-3/3/2/2/2
The overhead squats feel very tough mobility-wise. It ate too much time, which is why I went down to 2 reps.
Got in 100 hindu squats and 50 hindu push-ups about an hour later.
Fri- Just pull-ups then later-
Double KB squat with 16kg-1x22
Double KB OHP with 16kg-1x10
I think I did 2x12-13 E2.5MOM armor-building complex with 12KBs.
And some bodyweight stuff.
Sat-
Giant set-
Recon Ron pull-up program week 8 pull-up
Recon Ron pull-up program week 8 dips
Recon Ron pull-up program week 8 reverse lunges
Recon Ron pull-up program week 8 single leg deadlifts
Double KB squat with 16kg-1x22
Double KB OHP with 16kg-1x10
I think I did 100 burpees after.
Right this instant-
5x6 EMOM armor-building complex with 10kg.
Had about 14 seconds at the end of every set. Really kicked my ass by the end.
Giant set-
Recon Ron pull-up program week 9 pull-up
Recon Ron pull-up program week 9 dips
Recon Ron pull-up program week 9 reverse lunges
5x5 single leg deadlifts with 8kg KB.
A bit later-
Double KB squat with 16kg-1x24
This feels fairly comfortable now.
Double KB OHP with 16kg-1x11
Sometime later-
100 hindu squat
100 burpee
100 hindu push-up
I didn’t really time this. Went through 70 hindu squats before having to rest. This is an improvement from when I barely got to 50 before having to rest last week.
The burpees slowed down a bit in the end and the hindu push-ups ended up being a slog to get through. Did 10, rested for a bit, then 10 more, and so on.
Giant set-
Recon Ron pull-up program week 9 pull-up
Recon Ron pull-up program week 9 dips
Recon Ron pull-up program week 9 reverse lunges
5x5 single leg deadlifts with 8kg KB.
Really dragged today. Felt very sleepy and I think the 100 rep stuffs busted me up.
Double KB squat with 16kg-1x24
This now feels pretty easy on the upper body.
Double KB OHP with 16kg-1x11
This felt a bit tougher than usual.
5x5 EMOM armor-building complex with 12KBs.
This felt pretty hard. Needed to put the KBs down for a bit on the last set.
A bit later-
5x30 squat
5x20 push-up
Giant set-
Recon Ron pull-up program week 9 pull-up
Recon Ron pull-up program week 9 dips
Recon Ron pull-up program week 9 reverse lunges
5x5 single leg deadlifts
Felt better.
Double KB squat with 16kg-1x24
Double KB OHP with 16kg-1x11
100 hindu push-up
Did 2x20ish and then did lots of 10s with short rests.
150 hindu squat
Giant set-
Recon Ron pull-up program week 9 pull-up
Recon Ron pull-up program week 9 dips
Recon Ron pull-up program week 9 reverse lunges
5x5 single leg deadlifts
Double KB squat with 16kg-1x24
Double KB OHP with 16kg-1x11
Pushed the OHP with more intent and it felt pretty easy.
5x5 EMOM armor-building complex with 12KBs.
Last set felt hard, but much better than the last time I did this.
Sometime later-
2x50 cossack squat
1x50, 1x61 push-up
The cossack squats took a while to get through. Felt really tight at the start but loosened up. Right knee feeling a bit cranky from this.
Finished the 2nd set of 50 and didn’t feel close to exhaustion. So I pushed it. I collapsed on the 61th rep, so I figure that’s good enough.
Edit- Legs feel really sore and I feel amazingly hungry. Good thing I bought way too much whole milk the last time I went to Costco.
Giant set-
Recon Ron pull-up program week 9 pull-up
Recon Ron pull-up program week 9 dips
Recon Ron pull-up program week 9 reverse lunges
Recon Ron pull-up program week 9 hinging
Why hinging? Because I wanted to do something easy while technically hitting the appropriate movement.
Body felt pretty sore.
Double KB squat with 16kg-1x24
Double KB OHP with 16kg-1x11
These def. felt more difficult than yesterday.
Superset-
25x10 push-up
25x15 squat
Didn’t take any dedicated rest in between anything nor did I time it.
4x25 KB swing
The sandbag arrived yesterday. Now I need to go to Home Depot to buy some sand.
Giant set-
Recon Ron pull-up program week 9 pull-up
Recon Ron pull-up program week 9 dips
Recon Ron pull-up program week 9 reverse lunges
Recon Ron pull-up program week 9 hinging
AMRAP in 30 minutes of
2 pull-up
4 push-up
6 squats
with 20lb in backpack.
Ended up finishing 38 rounds. I did something very similar to this back in November with with 2 gallons of water in my backpack. I did 50 rounds in a little over 36 minutes, so much slower today.
I’m ok with it given that I’m heavier and did a bunch of pull-ups earlier in the day.
Edit- I wanted to note that it took me 13:28 minute to get through the 1-25 and then took 16:32 to get through 26-38. This entire thing sucked and I really burned my energy at the start.
Yesterday
5x6 EMOM armor-building complex with 10kg
Today-
Giant set-
Recon Ron pull-up program week 10 pull-up
Recon Ron pull-up program week 10 dips
Recon Ron pull-up program week 10 reverse lunges
Recon Ron pull-up program week 10 hinging
The pull-ups and dips are starting to feel difficult. I gained some weight the last couple of weeks due to sloppier eating and probably higher stress levels, which I think is the major factor why both pull-ups and dips feel more difficult. I should be losing weight over the next two months though, so hopefully these can continue on.
Double KB squat with 16kg-1x26
Began feeling tired with holding the KB after the 20th rep. Legs feel 10000%
Double KB OHP with 16kg-1x12
Felt pretty good.
6x5 EMOM armor-building complex with 12kg.
Had to put the KBs down on the 6th set to get some breaths in.
Laid on the floor afterwards and struggled to breath. Limbs seemingly refused to follow orders for a couple seconds afterwards.
Giant set-
Recon Ron pull-up program week 10 pull-up
Recon Ron pull-up program week 10 dips
Recon Ron pull-up program week 10 reverse lunges
Recon Ron pull-up program week 10 hinging
Double KB squat with 16kg-1x26
Double KB OHP with 16kg-1x11
Forgot that I was supposed to do 12. Opps!
10 rounds of-
10 KB swing with 24kg
10 jumping burpee
Finished in ~9:38
Kicked my ass. I think this is close to the fastest I’ve done this. Not saying much since that should have been after an actual lifting session. This got me sweating hard though, so good enough.
Right knee is a bit annoyed right now.
Giant set-
Recon Ron pull-up program week 10 pull-up
Recon Ron pull-up program week 10 dips
Recon Ron pull-up program week 10 reverse lunges
Recon Ron pull-up program week 10 hinging
Double KB squat with 16kg-1x26
Double KB OHP with 16kg-1x12
Right knee remains annoyed. Too many squats I guess.
Jogged ~1 mile in ~10 min.
I remembered that I want to do WOD Murph in May, so might as well get some running in.
Felt really easy on the lungs. Hamstrings felt stiff and now my ankles ache.
Giant set-
Recon Ron pull-up program week 10 pull-up
Recon Ron pull-up program week 10 dips
Recon Ron pull-up program week 10 reverse lunges
Recon Ron pull-up program week 10 hinging
Double KB squat with 16kg-1x26
Double KB OHP with 16kg-1x12
5min AMRAP one-armed KB snatch with 12kg.
Got to 96 reps. Finished 100 cause it’s there.
Didn’t feel that hard. Honestly it felt way easier than I expected it to be. Eh. I think it’s because of form issues keeping me moving at a slower pace. Maybe it’ll get a lot more difficult once I get to moving faster.
Right knee feels better.
Giant set-
Recon Ron pull-up program week 10 pull-up
Recon Ron pull-up program week 10 dips
Recon Ron pull-up program week 10 reverse lunges
Recon Ron pull-up program week 10 hinging
Double KB squat with 16kg-1x26
Double KB OHP with 16kg-1x12
~2 mile jog in ~20 min.
Felt easy. Continued breathing in with my nose and out with my mouth the entire time. Leg muscles feel slightly achy.
I started getting a sore throat today and I started feeling a little under the weather/fatigued. I’m pretty sure I caught a cold. Hopefully it’s not the nasty flu that everyone seems to be catching.
Yesterday-
I went to bed at 3AM binging a Netflix show with my wife and got up at 8AM. Somehow didn’t feel like garbage and my sore throat seems largely gone unless I talk a lot.
Giant set-
Recon Ron pull-up program week 10 pull-up
Recon Ron pull-up program week 10 dips
Recon Ron pull-up program week 10 reverse lunges
Recon Ron pull-up program week 10 hinging
Oof, this got me sweating a lot more than usual.
20 rounds of-
15 KB swing
5 KB squat
5 push-up
Done in ~19:48
Honestly way more tiring and sweat inducing than I thought possible. I could blame the cold but it’s really just that I’m less conditioned than I’d like to be in the end.
Today-
Cold is not gone after all. Went to bed early and slept a lot. Probably going to do nothing today.