PM workout
20 minute airdyne- 7.50 miles
Kept the pace easy today, & still hit 7.5 miles. Happy with that distance considering I could nose breath the entire time. Training will be weird the rest of this week with travel, but honestly a pseudo deload for these next few days will do me some good. I can feel my body needing a change of pace on movements & intensity
AM workout
Press 5x5x135
Squat 2x5x275
Back extension 2x15
15 minute airdyne- 5.61 miles
Had a good vacation with friends, & got a couple small workouts in, but nothing super significant.
Don’t have a ton of time to flesh out what I’m starting this week, but basically thinking of doing some CrossFit training. Will try to write more when I get a chance
Some quick thoughts/plan for training right now:
•I am very strong right now, but I’m only doing easy conditioning a couple days a week. & this is after a few months of almost no conditioning when I was doing sprint training…so basically I’m not in great shape. I noticed that over this past week, as I did two different workouts with running (didn’t log them when on vacation) & I was dragging on both of them. So I want to focus on getting back in shape for a little bit.
•Also I just want to do some CrossFit training. It seems fun to me right now, so I want to do that. Might be able to train some with a friend as well, which is always nice
•My plan is to do classic strength work, focusing on squats, presses, & strict pull-ups, while also doing monostructural conditioning on my Monday-Thursday workouts. Friday & Saturday I may be able to go to a gym, so then I can do more traditional CrossFit stuff like metcons & gymnastics. This first week or two is gonna be a kind of “pilot” week, where I can figure out if this is manageable in terms of workload & time as well, & if it’s actually something I want to do for a while
AM workout
12 minutes of running- a bit over a mile, but my GPS wasn’t working so not exactly sure how far
10 minute emom
Odd: 5x185 deadlift
Even: 10x45 double kettlebell front squat
Pull-ups 4x10
Plank 2x1:00
Band pull aparts 2x25
25 dips
The squat deadlift combo was harder than I thought it would be. Still manageable, but cardio was pushed a bit on that, especially after the run, which I’m just straight up bad at right now. Assistance was good. Honestly pretty worn out now. Happy with today & excited for the improvements I know I can make
AM workout
30 minute airdyne- 10.65 miles
This was good. Needed to do some longer conditioning with something I could just turn my brain off & go for. My back hasn’t been hurting, but it’s been a bit weird since squatting Monday morning. The original plan was to front squat tomorrow, & hopefully that still happens, but I may have to adjust accordingly.
AM workout
1.04 mile run-11:45 (same distance as Tuesday, about 20 seconds faster…but still really slow)
Press 5x10x95
Chest to bar pull-ups 5x6
Front squat 5x3x185
Back extension 5x10
50 hammer curls
Trying to get my running muscles back online without really pushing hard, so a 20 second improvement with the same effort level is nice, even though that pace is remarkably slow. But I know it will come back quick. Not a heavy weight on press, & the volume wasn’t as tough as I thought it would be after doing low volume for a few weeks. Back felt fine on the front squats. Looking at this workout is pretty underwhelming, but I’m trying to get re acclimated to this volume/style of training
PM workout
Hang snatch 4x2x95, 4x2x115
15 min amrap
5 burpee pull-ups
10 “shuttle runs”
•add 5 burpee pullups each round
I finished 115 reps total
Dead bugs 3x10
That conditioning, in the garage/driveway, while Alabama is under an “excessive heat warning” was something else. I’m sure with a better set up than my garage space & doing it inside I could have gotten much farther, but this was still a really good workout. Snatches were pretty good for being the first time I had done them in at least a year. & I need to bring back dead bugs more often, that was some quick but great core/bracing work, which is only good for my back. I need to keep that up
PM workout
8 min amrap
.5 mile airdyne
7 thrusters w/95 lbs
I finished 4 full rounds plus the whole bike on the 5th.
Dips 3x10
Barbell curls 3x10x65
Band pull aparts 3x20
Quick & solid day. Got a short but effective conditioning session in, then some pump work/assistance. Thinking I’ll just do an aerobic workout tommorow
AM workout
30 minutes of work:
Run down the street & back
1 mile airdyne
I finished 5 rounds plus the 6th run. The first run was longer than I wanted it to take, so I shortened the distance, but don’t really know how far either of them were. Then on the last run I cut it short to get back to the garage at the 30 minute mark. Overall a good aerobic workout. My calves & shins were super tight on the runs though. Just gonna take some time to feel normal again
AM workout
Press 3x5x145
Squat 2x5x245
Dead bugs 3x10
Back extension 3x15
Band pull aparts 3x20
15 minute airdyne- 6.03 miles
50 line facing burpees- 3:09
Got in a lot of solid work today. I have the week off work since no sports teams are lifting, so this should be a good training week. Wanting to fine tune everything this week so when I’m back at work next week everything is smooth.
Squats and presses were low volume, but moved really well. Then got some core/back assistance in, which was much needed. Bike was a solid aerobic effort, then pushed it hard on the burpees. Happy with the training for today
AM workout
1.02 mile run (same route as last week, gps read it differently)- 10:24
Emom 10
Odd: 6x185 deadlift
Even: 10x45 lb double kb front squat
Emom 10
Odd: 10 dips
Even: 7 c2b chin ups
Band push down 2x25
Plank 2x:30
Glad that my running is getting better after just a week of training. Still wasn’t pushing hard on it, but the time came way down from last week.
Deadlift/front squat combo is great. Lots of gains happening there. Got some pump work & quick little bit of core in at the end. I have the idea to start doing smaller amounts of planks/dead bugs/core exercises, but doing them more frequently. We will see if it works well, but worth a shot for now
AM workout
10 mile airdyne- 26:30
Dead bugs 2x10
Original plan was 30 minutes on the bike, but the baby got real bored so I cut it a couple mins short. Still some good work. Dead bugs were great. Going lower volume on these is helping me really focus on bracing extra hard, since I know I don’t need to hold it for super long
PM workout
5 rounds for time
15 overhead kettlebell swings 45 lbs
10 line facing burpees
Finished at 6:18
AM workout
1.04 mile run- 10:18
Press 5x10x105
Pull-ups 5x10
Front squat 5x4x185
Back extension 5x10
Hammer curls 3x20x20
Dead bugs 2x10
Work capacity was challenged throughout this workout, as other than set up time I tried to do a new set every minute, going through the supersets as spaced out above. Added weight to the press from last week, then a rep to the front squats. Solid work today. Training hard & getting better
PM workout
High hang snatch- a bunch of doubles from 95-135
12 minute amrap:
12 (kipping) pull ups
12 burpee box jump overs
24 calorie concept2 bike
Finished 3 rounds + 40 reps
Rowing 3x500 meters/1 min rest at just under a 2:00 pace
PM workout (part 1)
6 sets of power clean + clean at 185
Planning to do some conditioning later tonight
Edit: no conditioning tonight. But I’ve got some extra work in throughout the week so it all balances out
Edit 2: I did do 2x25 band pull aparts & 2x5 deadbugs
AM workout
30 minutes of work
Run down the street & back
1 mile airdyne
Finished 5 full rounds + the run & .63 mile airdyne
This will be it for today. I honestly feel like I should have taken a rest day at some point over the past few days, but having the week off makes me want to take advantage of the time to train & recover better. Haven’t slept well the past handful of nights either, so that’s probably a factor. Anyways, a low impact day like today, combined with very little training yesterday is good. We will see how I feel tomorrow, but a rest day some time early this week might be in the cards
AM workout
Squat 2x5x225
15 minute airdyne- 5.71 miles
Pullups 2x15
Deadbugs 2x5
Band push downs 2x25
Back extensions 2x15
So pretty much immediately after finishing my Sunday workout & typing my last post, I became sick. Had a pretty bad headache & fever by nighttime on Sunday, it got even worse on Monday, then the fever broke early yesterday morning. Still felt bad for the first part of Tuesday, but started recovering & feel back to at least 90% this morning. With that, I wanted to dip my toe back into training without slaughtering myself again & making the recovery significantly harder, & this ended up being pretty decent. A couple sets of squats, a short bike, some pull-ups & core work was my whole original plan, but I had a few minutes extra at the end so I tacked on the triceps & back extensions. Did all this in about 35 minutes as opposed to my usual hour. Was good to get back at it after a couple days on the mend
AM workout
1.02 mile run- 10:52
Press 5x5x115 w/30 seconds rest
Deadlift 3x10x185 w/90 seconds rest
Band pull aparts 2x25
Plank 2x:30
Another lighter day to get back into it. Should be able to go full throttle tomorrow. My schedule is wide open for the weekend, so I’m thinking I’ll be able to get a lot of training in. Hopefully a couple of doubles thrown in there
PM workout
High hang snatch 2x2 at each weight- 95,115,135,155
10 min amrap
5 snatches at 115
10 T2b
15 cal c2 bike
Finished 4+22
Rowing 3x1k/~1 min rest at 1:59 pace
A lot of really good work on mainly movements I haven’t done much of in such a long time. The novelty definitely makes sessions like these really tough. Planning to get a little bit of squatting, pressing, & biking in tonight. The family is out of town for the weekend, so I can turn training all the way up since I don’t really have anything else to do haha