W2D4 Conditioning Day
“GURKHA LIFT AND CARRY”
28 Shuttle Runs alternating carrying a 50lb sandbag and carrying nothing (14/14)
2 rounds with 5 mins rest inbetween
Round 1: 6:50
Round 2: 7:36
Wanted to give kettlebells swings a rest day and seen this workout mentioned on Reddit before and thought I would give it a try. Had fun doing this. 2nd round felt way heavier.
Finished off with some suitcase carries
Frequency method chins and pushups 4 sets all day
W2D5 MS Day
4x5 Bench 165lbs /100 band pull Aparts
4x5 weighted Chins 35lbs
4x5 Front Squat 190lbs
Finishers:
1 min DB Farmers Walk 80lb each
X2 rounds
4,4,3 Standing Ab Wheel
Squats felt heavy today. Pretty whooped from yesterdays HIC. Also the dumbbell farmers feel way harder than the trap bar at less total weight. Had to stop half way through each round.
W2D6 Conditioning Day
Endurance
5 mile jog at a 9:45 pace
Avg HR 159bpm
Legs were struggling, lungs felt good. First “long” run since finishing base 2 weeks ago.
Nice work going on here. You’ll be seeing great results with TB.
Thanks @antiquity!
W3D1 MS Day
4x3 Bench 185lbs ss 100 band pull aparts
4x3 Weighted Chins 40lbs superset with light goblet squats. Good way to open my hips for the squat sets.
4x3 Front Squat 210lbs
Finishers:
10x10 EMOM Kettlebell swings 70lbs
Plank and shank 20lb vest x 2 rounds
W3D2 Conditioning Day
Crossfit workout “Zachary Tellier”
For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
The situps were the worst part of this! Took forever to knock out 100.
Total time: 26:28
W3D3 MS Day
4x3 Bench 185lbs ss 100 band pull aparts
4x3 Weighted Chins 40lbs ss Light Goblet squats
4x3 Front Squat 210lbs
Finisher:
100lb sandbag bear hug carry 1 min
X2 rounds
Skipped core work today as my abs are blasted from yesterdays workout yet.
W3D4 Conditioning Day
“Sledge Drill”
1min KB snatch 40lbs
1min jump rope
30s KB snatch
30s Jump rope
3 min rest
5 rounds
Enjoyed this one. Wanted something that wouldnt kill me as I am still feeling beat up a bit and the newborn is anti-sleep. This got my HR up and was pretty fun. I dont have a hammer for tire strikes so I thought the snatch would fit nice.
Used the free app Inerval Timer. Highly recommend, worked well.
W3D5 MS Day
4x3 Bench 185lbs ss 100 band pull aparts
4x3 Weighted Chins 40lbs ss Light Goblet squats
4x3 Front Squat 210lbs
Finisher:
Plank and shank
1m each for 2 rounds
Still have a nagging pain in my low back/piriformis area. Really annoying.
W3D6 Conditioning Day
Gotta be honest I convinced myself to skip todays workout.
Had a storm come last night, lost power, up all night with baby. Spent the entire day cleaning up down trees in my yard, mowing, and tilling my garden. Felt so good to come inside to the AC tonight.
But dammit, there is way too many inspiring logs here that i made myself go out and just put in the work. Didnt do much but did something
“Freddy Kreuger”
21-15-9
KB swings 70lb
Burpees
Time: 4:18
Quick and got the job done. I actually feel better than before.
W4D1 Deloading
My nagging back/hip/piriformis pain is not subsiding. Instead of playing through the pain this week I have decided to rest this week. Focusing on mobility and movement to try and nip this thing.
Hitting mobility drills from Flexible Steel in the mornings followed by some stretching.
Today’s workout was a Jim Wendler WALRUS circuit with a 20lb vest
Lunges 50
Dips 50
Pullups 25
Followed by 3 assistance circuits of
Curls
Lat raises
Single leg KB DL
Pushdowns
Ab Wheel
Will plan to hit some stretching again before bed.
W4D2 Conditioning Day
Still nursing a sore back. Trying to avoid weighted hinge/squat movements.
“GC 10”
Airdyne 2 mins
25 burpees
X4
Finisher:
Birddogs
Hanging Leg raises
Ab wheel
Feeling very disheartened by the back pain. If anyone has some advice or a solid flexibility routine, let me know.
That’s a great workout when you don’t feel like working out. Lot of work that’s over before you know it.
W4D3 “MS Day -Rehab”
Still dealing with back and hip pain. Avoiding lifting this week to hopefully rehab it some. Also upping my mobility work big time
WALRUS
50 Lunges per leg
50 Pushups
25 Chins
28lb vest
Finished with all unilateral KB work:
Single Leg Deadlifts x10
1 arm press x10
1 arm row x10
3 rounds with 30lbs KB
Feeling bummed about the back. Trying to stay the course and keep momentum going forward.
W4D4 Conditioning Day
Indoor Power Intervals
2 min airdyne Sprints
3-5 min rest
x5 Rounds
This was god awful. I mean absolutely brutal. I was dead after 30 seconds on the airdyne and had to suffer through the last 90s. Im now lying on the floor pondering my decisions…
Yeah man the power intervals are harsh
W4D5 MS Rehab Day
Wendler Walrus Circuit
KB Snatch 50lbs x10 per arm
Pushups x10
Chins x5
5 rounds with 28lb vest
Assistance:
Overhead KB Walking Lunges x10 per leg
KB Floor Press x10 per arm
Goblet Squats Curls x 10 (curling in a squat)
3 rounds with 30 lb bell
Back is still touchy. The snatches pry werent the best idea.
W4D6 Conditioning Day
Was supposed to do a 30m E session today but didnt have time and have to attend two birthday parties in today. Instead did a workout from Greyskull
40 Burpee GS Grinders
Burpee
Chin up
Hanging Leg raise
The above is 1 rep. Complete 40 reps AFAP.
Time: 6:29
Wish i could could of got some E in but will have to push that work to next week or tomorrow if I have time.
W4D7 Extra Conditioning
Did 30m early morning ride on the airdyne to help make up for missing yesterdays E session. Avg HR 130.
Now heading out to golf 18 holes. Happy fathers day to all the dads out there!