Am workout was Greg mauldin’s leg blaster routine with a 80 lbs kb. Routine is 1-15-1 of kb goblet squats. Rdls kb swings and then 1-pumps and then the drop lunge squat series. Time was 1:00:15 .
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Went and coached wrestling. Pm session was supposed to be OLY lifting but ended up doing ladders with 225 squat and box jumps of 10-20-20-30-30-20-20-10 with 10 box jumps between each one. Then did 2 rounds of 21-15-12-6 thrusters with 95 lbs and burpee chins both sub 10 minutes. Then did 10 rounds of prowler push there and back with 135 lb prowler. 10 squat cleans with 95 lbs and then 20 ghd situps.
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Am session.
Wake up at 435 am had some liquid IV beforehand went did burpee box jumps and prowler pushes to warm up. Did 531 deadlifts with kb swings prowler pushes and dips between each set. Finished with a 40 minute Emom of 18 calls on rower, 20 GHD sit-ups, 2 prowler pushes there and back, 3 armoire building complexes . Cooled down with 5 minutes on rower
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Pm session was a 5 minute warmup on the rower then 10-1-10-1 of db rdl 3 pump burpees with 15 dips and 15 kb swings in between each set. Time was 57:05 Finished with a 5k on the rower just under 21 minutes.
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4:15 am wakeup
Trained fasted this morning
Juarez valley of burpee chins and kb burpee swings. Felt dogshit this morning. Did giant set of Clean each set and press ring pullup kb burpee swing and then medball slams. Worked up to 125 for 5. Then did volume work of 10 by 10 with 95 cause that was TM for this day. Then did burpee speed work 2 rounds of James brews fitness. 30 secs on 15 secs off. 6 rounds of 1-pumps, 2-pumps, Navy seals, 8-count bodybuilders. 6 rounds of 8-counts, Navy seals, 3-pumps, Pylometric burpee. Then burpee Sprint workout of a 15 burpees in a minute into 10-6 counts 45 secs rest all the way up to 50-6 counts. Then had to leave for school. Total volume is 50 burpee chins, 130 burpee kb swings, 130 ring pullups, 100 presses with 95 lbs. 130 medball slams. 507 burpees of various types. 18 Pylometric burpees. When I feel like dogshit I like to do burpees cause my heart rate stays pretty low and I can get a lot of volume in for relatively free. Pm sesh later is probably going to be prowler work with some pullups grips of various kinds and some other stuff any recommendations feel free to lemme know.
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Getting in some work here! Great showing dude.
Pm sesh was really fun.
Wanted to get more pushing volume and my experiment of incorporating prowler into my workouts as much as I can. So warmed up rq and did an emom of 15 cal on the rower prowler push there and back and 5 bear comexes. It started as an emom but when fatigue set in I was just trying to survive. Afterwards got in more assistance work of pullups on this weird grip and dips in sets of 20 and 40 respectively. Got to 200 pullups 400 dips then had to go to play practice. Felt ok little bloated but I blame the sour cream I had from my schools taco bar today. I’m lactose intolerant but it was worth it. Emom was probably a little too masochistic but it was was fun. If I have any time before dinner I’ma try and get in some more band work but if I can’t I won’t stress it. Side note while I was at the gym spotted my friend to 385×5 deadlift which is a PR for him so great!
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Like a 5:15 wakeup slept really weird was in and out of sleep a bunch last night. Drank a bit of a monster then drove to the gym and hit this fasted. 10 rounds 500 meter row, 30 8-count Bodybuilders, 2 prowler pushes there and back with 125 loaded on prowler. Did it in 1 hour 12 minutes. Then Did some daily work 150 pullups 300 dips 100 ghd situps and some band work. Tldr 300 burpees 5000 meters on the row a bunch of prowler pushes. 150 pullups 100 situps 300 dips. Good conditioning work. Don’t know what pm sesh will look like but it’ll be something quick and fun. Any ideas pls lemme know
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Pm sesh was pretty boring but the way that my schedule is shaking out I haven’t gotten in a long slow conditioning session in like idk 2 months so I decided for this new split Wednesdays in the pm will be light. So I did an hour easy on the bike. Alternating tabata intervals but I need to make sure my headphones are charged next time I do this because oh my god I remember why I don’t like running oh God is steady state cardio boring when you do it by yourself without music. I did some quick pullups and dips then went into the car and immediately ate back all the calories I burned on the bike on my way to play practice. Can’t wait for tomorrow tomorrow’s gonna be a really fun training day. TLDR hour on the bike 17 miles 500 cals burned. 150 pullups 300 dips. 3 protein bars and 1 grek yogurt pack smashed on the way to a play practice
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Woke up at 5:15 bit because had the day off school and was feeling really tired after not sleeping much last few days I bit the bullet and sleeper in til 5:45. Took a swig of monster then went to the gym.
Warmed up with a Juarez valley pyramid of burpee box jumps and burpee chins with a 95 lb prowler push there and back in between each set. Then got to doing giant set of 5 burpee box jump overs 5/3/1 set of squats prowler push there and back and then kb snatches with 50 lb kb 5 each side. Worked up to 335 and it felt ok. Then did an assurance circuit from Mystical strength of 10 rounds 10 t bar rows with 135, 10 double kb clean and press and prowler push there and back with 135. Then did that straight to the widow maker set with 275 got 31 reps then set it up so I immediately went into a 30 minute emom of 10 burpee box jump overs. 2 prowler push there and back with 135. Then farmers walk across the gym with 2 70 lb kbs. TLDR
50 burpee chins 275 burpee box jump overs. 5/3/1 squat with top set of 335 for 5 and widowmaker set with 275 for 31. 100 double kb clean and presses 100 t bar rows. A boatload of prowler pushes and kb farmers carries.
Notes: Definitely going to cut back volume on giant set and warmup. I’m still experimenting with this new training style so a lot of this won’t always stay. Today I had more time so it wasn’t that big of a deal but will in the future. Also probably won’t train fasted in the future for leg days. Especially when they go this long. I was feeling DRAINED during the conditioning I was running on fumes. So even just some electrolytes would probably be a good idea. Pm sesh will probably be more prowler work with some Grace wods because I love the fact that I can run the prowler as much as I want and it not only increases my appetite like a motherfucker but is basically free real estate
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Pm sesh was really fun.
Did an emom for an hour alternating between 17 cals on the rower, 10 squat cleans with 100 lbs, two prowler pushes there and back 95 lbs just going fast. Then 20 situps. After that was feeling REEEEALLY good like the best I’ve felt in a while I blame the massive cheat meal I had with my girlfriend for lunch of pancakes smoothie and avocado toast. I hit a PR on my 5k row of 19:54. I’ve just started rowing but I’m picking it up pretty fast it’s really fun. Sidenote I spotted my little brother to a PR for him of 195 for 4 almost 5 but he didn’t get lockout on bench. So yeah overall this training session just reminds me how good I feel overall with carbs in me versus without. Also my little brother is almost up to 210 I’m so much closer to bulking him up. So yeah, fun training today the fire is coming back, 5/3/1 for hardgainers and prowler pushing mixed with having somewhat a template to go off of for conditioning has given my training purpose.
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4:35 wake up drank amino energy bcaas mix and ate two super greens gummies. Went back to sleep for 30 minutes. Then got dressed went to gym. Hit Greg Mauldin’s jump rope warmup which is 1,000 skips with a bunch of warmup excercises thrown in. Then did a warmup wod of 21-18-15-12-6 double unders and burpee chins. Then did giant set of T-bar row of 135 lbs for 20 then bench set of 5 then 10 medball slams then 50 double unders. Got up to top set of 175 for 5(ik ik I suck ass at bench)then 160 for 5 by 5. Then went into assistance work finished in 11 minutes of 100 inclin bench with 50 lb dbs and 100 lat pulldowns with 100 lbs. Then did the real star of the show the conditioning taken almost entirely from mystical strength it’s 100 burpee chins with prowler and medball slams thrown in. I started with 10-1 with 2 prowler pushes and 5 medball throws in-between each set but after I hit 1 I just did 5 sets of 10 with 2 prowler pushes and 10 medball slams. Took 45 minutes in total with a weighted vest and was running around the gym like a mad man.
TLDR 1000 normal skips, 72 unweighted burpee chins. 100 weighted burpee chins. 572 double unders. 200 t bar rows with 135. 175 for 5 on bench. 100 incline bench with 50 lbers and lat pulldown with 100 for 100. Then a load of medball slams and prowler pushes. Notes
This workout was so fucking fun! This to me is training! Part of why my bench press is really low compared to my squat and my dead is frankly my lack of motivation to train it but this. This shit is fun. This motivates me to get out of bed at 5am and go bench. This kinda giant set and the fucking weighted burpee chins too! I need to fix my weighted vest and/or get anew one because it slips everywhere and gets in the way but again the burpee is such a good damn excercise. Also holy shit have I never been hungrier after a bench day. Mystical Strength mixed with Brian alzure programming is the number one way to turn on your damn appetite. This workout was so fun. Later we’ll hit some chins and dips well probably do some Fran maybe weighted Fran. And of course some more prowler work. I’m hungry gonna go eat bye!
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Am sesh this morning was Greg mauldin’s leg thrasher 1-16-1 so two more rounds than last time with an 80 lb kb then finished off with James brews fitness 10 minute routine which has a lot of core and Pylometric burpee work.
A little later went to the Y with my little brother and we did I go you go on prowler push there and back worked up to 165 then back down. Then prowler push there pull back worked up to 135 and he was cooked so we went back down. Then started swimming and my god and I am realllllllly rusty in swimming! I was completely lost.
Don’t know what pm sesh will be planning it right now. It might be a walk it might be some weighted vest work I really don’t know. I’m trying to get into CrossFit but like I don’t know how to program for CrossFit so if anyone has any knowledge on that please feel free to send stuff my way.
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Pm sesh last night was a warmup on the ropes then emom for 30 minutes of 10 thrusters 50 double unders prowler push and back and 20 situps. Then emom for 40 minutes of 10 devil presses 17 cals on the rower and prowler push there and back and 20 situps. It all felt very very easy so then finished off with my burpee chin version of Fran of 21-18-15-12-6-12-15-18-21 of thrusters and burpee chins. Then fuxked around and did 500 dips and 200 pullups just cause. If anyone has any idea of like a format I can follow for conditioning it would be greatly appreciated. Right now I’m kinda sorta following in the footsteps of Mystical strength kind of. But I just feel like I’m spinning my wheels a little bit so anything with more direction would be appreciated.
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Pm sesh today was a weird one. I was sore everywhere and was like what’s a way I can hit Arms but like actually something I’ll stick to. Then it hit me. Tabata. Warmed up with 10-1 burpee chins and kb swings. Then did tabatt of bicep curls overhead press ab wheel roll puts and overhead tricep extensions. All with a 45 lb barbell it is WAY harder than it sounds I can promise that. Did that 3 times then did 1 full tabatta of curls 1 of ohp 1 of Ab wheel roll puts and neck work and then 1 of bb tricep extensions. Then did 10-1 of burpee chins and with 10 kb swings in between each set. I found the way to progressively overload my arms in a way I’ll actually stick to finally. Tabatta takes zero time. Ok well 5 minutes isn’t zero but it’s way more if a likelihood of me actually doing it versus just skipping direct arm work like I always do. Either way went for a quick walk. Overall an active day moving my body around closing in on like 16,000 steps. Going to grandparents later tonight so probably won’t get a lot more which is ok that’s the only way I’m finna gain weight. Tomorrow I guess t shirte Sprint work planned at the track. Should be fun
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Am sesh was weird but hard. I’m gonna make Sundays interval cardio days. Mainly because i thought the track would be open bit it was not this morning so being the creature of habit I am I came back home and busted out iron wolf’s warrior routine. Of 10 Rounds of 30 6-count burpees 30 secs rest. Then 10 rounds of 30 8-count burpees 30 secs rest. I was following along with the video and sped ahead of wolf with unbroken 8-counts so I added in 2 more rounds of 6-counts and 2 more rounds of 8-counts. Brings us to a total of 24 rounds of 30 burpees. 720 burpees in total 1020 pushups. Did I think I was going to hit this routine this morning. No not really. But this routine is very mathematical and the way my Sundays are shaking out it’s probably a good idea to make my Saturdays and Sundays burpee routines for recovery and conditioning as I don’t need to go anywhere so I can wake up later head downstairs and knock these fuckers out. If I hit this next week we’ll knock down the rest times. To like 25 seconds. Then it’ll be 20. Then we’ll restart at 30 with fewer rest. There’s a lot to play with here. Later today gonna hit some Sprint intervals probably at the park once I get some work done. And I wanna get some modified sled work in just gonna be hard considering don’t have a prowler and the YMCA is closed today cause it’s Easter. But it’s ight. I’ll post all the shit I do today. Tomorrow is deadlift day so I’ma get to eating, see you guys.
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Am sesh was 5/3/1 deadlifts session. Woke up at 4:35 ate a few gummies chugged pre workout then ended up going back to bed for an hour. Luckily no school today so I didn’t get punished for sleeping in.
Warmed up with 1,000 skips and various dynamic warmups. Then did alternating emom of prowler push there pull back twice with 95 lbs and burpee broad jumps there and back for 10 minutes. Giant set was deadlift-5 burpee broad jumps over to prowler push there back twice with pulling back l 95 lbs and then 40 dips then 20 Back extensions with 25 lbs. Worked up to 375 for 5 and ended up doing 5 sets of 5 with 275 then 5 sets of 10 with 225. Then did an emom of 17 cals on the rower, prowler push there and back twice with handles, then 3 Armour building complexes with two 50 lb kbs then 15 ghd situps with 25 lbs. Managed 11 rounds in 40 minutes. TLDR
1,000 skips boatload of prowler pushes and prowler pulls with 95 lbs on prowler, a lot of deadlift volume that ended with 350 for 5 220 reverse hypers with 25 lbs, 410 dips a lot of cals on the rower 33 ABCs with 50 lb dbs. And a lot of caffeine. Notes on the session: Today I was on fire. Just one of those training sessions where I picked the right music and just flowed. I still hate deadlifting so much but this giant set way of training is making it very very interesting and worth my time to train. No clue what pm sesh is going to be but probably some quick complex and prowler work. See ya
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Lunch time sesh was 10 rounds of meat eater for time 8:32 then foam rolling band work and prehab work.
Then pm sesh was done after a bunch of manual labor was an emom of 17 cals on rower 5 bear complexes with 105 lbs prowler push there back with 125 and 20 pullups. Got 15 rounds in an hour. Then did a finisher with my little brother of prowler push there and back then medball slam burpees while other person works. total of 255 cals on rower bunch of prolwer pushes 300 pullups 75 bear complexes. I’ll do notes tomorrow gotta head to bed big day tomorrow
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Great am sesh this morning
Woke up at 4:30 drank pre workout and ate two super food gummies at 4:45 put on my shit got out and went to the gym. Got there about 5:02
Warmed up with 1,000 skips with various warmup excercises.
Then did a wod of 21-18-15-12-6 double unders and burpee chins. Then got into giant set of clean each set press then 20 pullups then 10 medball slams then 50 double unders. Worked up to a top set of 135 for 5 then did 10 sets of 10 with 105 for volume work. Then did assistance work of 10 sets of 20 rows with 155 and 20 dips with 35 lbs with prowler push there and back twice with 135 lbs. took 24 minutes so finished off with conditioning of 21-18-15-12-6 burpee chins with prowler push there and back twice with 135 lbs
TLDR 1000 skips 722 double unders, 145 burpee chins , top press set of 135 for 5 clean each rep. 10 sets of 10 with 115. 130 medball slams, 200 tbar rows with 155 lbs 200 dips with 35 lbs boatload of prowler pushes. Notes: Felt really good today and especially the conditioning at the end felt so crisp. I’m feeling a lot stronger and I’m the heaviest I’ve been yet also the leanest and most conditioned I’ve been in a long time. This style of training is so fun and is a great mix between hypertrophy style work, CrossFit, and high rep calisthenics I fucking love it and I am hooked. The fire for training is lit. This week is tech week of my show so it’s going to be chaos but when I start my day off with shit like this I’m ready for it. See ya later pm sesh will be short and sweet
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Pm sesh was fun 1,000 skip warmup because jump rope is my savior then did 28 rounds of 30 secs on 10 secs off 1-pumps, 2-pumps, Navy seals, 8-count bodybuilders for 3 rounds then 8-counts, Navy seals, 3-pumps and Pylometric Burpees did 19 minutes total twice then 15 burpees in a minute then 10 6-counts then 15 burpees 20-6counts all the way up to 50 6-counts. TLDR 531 burpees of various different kinds hah funny I’m doing 5/3/1 and did 531 burpees without realizing it. Notes overall fun session. I love doing burpees explosive style like this it really makes me feel explosive and like an athlete. They are building my legs and my wind as well. Tomorrow’s pm sesh is probably gonna be like a walk but it’s ight.
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