Twenty by 40 by 2020 - Journey Back to Where I Was 20 Years Ago

Training Training Logs
1244

10/2 - OFF

10/3 - 30 minute straight

Alternate between high box step ups w 50# DB and airdyne bike.

Partner would ride for 800m while I did step ups and then we would switch. Was pretty brutal on lungs and legs.

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1245

10/4 - OFF
10/5 - Warm-up: 2 Rounds (200m Row, 10 push-ups, 20 KB Swings) then Shot Put (Probably 30 total throws); 10 total Stair jumps up 3, 4, and 5 stairs then 2 rounds (200m Row, 10 push-ups, 20 Swings). Walk 2 miles.

For those who have not thrown shot put, it would be a physical effort similar to a snatch or a clean and jerk, I’d say. Even though the shot is only 16#, the effort to move with speed it is substantial.

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1246

10/6

Warm-up: Dynamic Mobility
Metcon: 24 Minutes Continuous

  1. Run 400m
  2. 20 burpees
  3. 10 toes to bar (I did knees to elbow)

5 rounds. Pretty solid cardio workout. Not as tough I’d imagined. The cardio type metcon seems to adapt pretty quickly if keeping a steady pace. The next one I’ll try pushing it a little harder. Did this one kind of like I’d do a 5 mile run, as opposed to a 3 or 4 mile run. Tomorrow is another burner, but this time rowing, wall balls, etc.

Missed Heavy Squats for strength and a metcon that was box jumps and MB throws - which basically would have been my jam.

Having fun. Like the idea of 15 training partners at a time. Also the scaling. Also not thinking about what I’m doing. I’m going to watch diet till end of October and try to get drop 8# down to 200 just to see if I can. Then do November and December eating more seriously and see if I can get up to 220 without gaining a ton of fat.

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1247

10/7

  1. Dynamic Mobility
  2. Metcon: 5 Rounds
    a. 20 single arm thrusters (alternate arms) with 30#
    b. 30" hand stand hold
  3. Metcon: 3 rounds
    a. Row 250m
    b. 60 hops up and down one stair

Super short on time - did at home between calls. Sore from yesterday.

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1248

10/8

  1. Static and Dynamic Mobility
  2. Barbell Skill work and gradual ramp up on deadlift, clean, push jerk
  3. Strength 5 rounds, ramping in weight of 3 (deadlift) 2 (Hang Power Clean) 1 (Push Jerk): Built to 225 but missed the jerk, made 215
  4. Metcon: DT - 5 rounds for time at 155: 12 deadlifts, 9 hang power clean, 6 push jerk. I just did 2 rounds as I had to leave for a work call (thank god!)
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1249

10/10 - run and KB swings

10/12 - CrossFit - 10 rounds of 3 hang power clean - worked up to 220 on last set but was catching wide so moved back down to 215. Then 5 rounds of 1’30” toes to bar/1’30” double unders/1’30” rest.

10/15 - CrossFit - 3 rounds of max strict pull-ups with added assistance if needed to get to 15 reps. I used 1 small band. MetCon - 5 rounds of 1’ KB swings (did between 25-30 per round with 70# KB) 1’ handstand push-ups (strict and shift to kipping - which is new for me) 1’ rest.

10/17 CrossFit - today was 25’ continuous - renegade row push-up combo, air squats, 500m run. Did 5.5 rounds.

Surprising which exercises gas me the most (double unders, renegade row with pushups were surprisingly tough). Also fun to learn skills (Kipping handstand push-ups, double unders) and make quick progress.

1250

10/19

  1. Walk/Jog 1 Mile
  2. Warm-up: Jog 1/2 mile, then bodyweight General Strength Circuit (push-ups, burpees, hollow holds, step-ups, ring rows, lunges).
  3. 10’ AMRAP (Got 6 full rounds)
    a. Run 200m
    b. 20 walking lunges
  4. Rest 4’
  5. 10’ AMRAP (Didn’t keep track of rounds, but probably around 6 again)
    a. 10 24" step-ups (40#) DB
    b. 5 Pull-ups
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1251

10/21

Basic mobility and Olympic Lifting Technique and work up in weight warm-up

  1. EMOM for 10 minutes: Power Clean + Hang Power Clean - Worked up to 225 (kind of ugly)
  2. MetCon:
    12-11-10-9-8-7-6-5-4-3-2-1 Box Jumps (24" Box) so 78 reps total I think
    With 3 Power cleans after each set of box jumps (total of 36 power cleans) at 155

That was a tough workout. Quads are smoked between Monday and today step-ups, lunges, box jumps, and lats from pull-ups and then cleans.

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1252

10/30

Another week of CrossFit - didn’t enter in rest of last week and weekend, but did some shot put work, and then this week, did CrossFit Monday, Tuesday and today.

  1. Monday was Clean and Split Jerks - 15x1+2 Worked up to 195 and then a MetCon that was 25 burpees over the bar, 5 power clean and jerks with 95, then 50 double under jump ropes or 100 single unders (I did a mix); then 20 burpees with 100 - 15 with 150, 10 with 200. Those 2 exercises combined are terrible. Especially at 6 AM.
  2. Tuesday:
  • 3 x through as many times as possible of following:
    a. 3 minutes of: 5 Toes to Bar, 10 Wall Balls
    b. Rest 2 minutes
    c. 3 minutes of 5 deadlifts at 185, 10 box jumps (24")
    d. Rest 2 minutes

So 18 minutes of work with 12 minutes of rest, and like 5 rounds per thing, so like a total of 150 wall balls, 80 deadlifts, etc. Pretty brutal.

Today:

  1. Warm-up sets then 5x5 back squats at 185-205-215-225-215
  2. MetCon 4 rounds of 1’30" on, 1’30" rest
    a. 10 Pull-ups
    b. Front Squats with 115# for remainder of 1’30"

So you had about 1’ of front squats, which was BRUTAL - 4 sets of 12-20 reps.

Legs will be sore tomorrow for sure. While the gym doesn’t have super careful programming, it is a logical weekly set up. You had strength oriented workouts 3 days of the week, with more low intensity stuff Wednesday and Thursday - and the Tuesday session, you could make the choice of doing the Tuesday deadlift workout lighter if you chose to.

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1253

Saturday and Sunday OFF - Quads were smoked. Still rough this morning.

11/2

AM warm-up:

  1. Jog 400m 4 Rounds of: 6 Hand Release Push-ups + 9 Deep Lunges on each leg + 9 Sit-ups + 9 Wall Balls
  2. Metcon: 25’ of As Many Rounds as possible (I did 5+ a little): Run 400m, 30 weighted sit-ups (14# MB) 20 Wall Balls (25# wall ball).

Legs will continue to be pretty damn sore tomorrow.

Best way for that to stop is to keep going!!

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1254

11/3

  1. Shoulder mobility warm-up
  2. Snatch Complex 10x1+2 (Snatch High Pull + 2 Hang Snatch)
  3. MetCon: 5 rounds of 30" on 30" off alternating between (sumo dealift high pull and ring dips)

Snatch was abysmal. Did 135, and didn’t fly up like it should have. MetCon, was doing about 12 reps per set per exercise. The dips I used the small band for assistance (band seems to make a lot more sense at bottom of a dip than a pull-up).

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1255

Over last week:

11/4

  1. Inverted Rows Super Setted with Barbell Curls - (Every 3’ for 4 rounds)
  2. Conditioning - EMOM - start at 6 calories and add one calorie every minute to failure. Worked up to 20 calories.

11/6

  1. 10x1 Power Clean + 2 Lunges at 185
  2. MetCon 6 rounds of 30 double under (I did 15 doubles and 30 singles) + 1 Power Clean (185); 20 double Unders (10 doubles, 20 singles) + 2 power cleans; 10 double under (5+10) + 3 power cleans (185) - start every 3 minutes

11/7

  1. Long warm-up - 1/2 jog, core, etc
  2. MetCon: 30 minutes Partner workout - go back and forth: 40 renegade rows 20 each partner, hold blank while other one rows; 60 V-ups (30 each); 80 goblet lunges(40 each). My partner was lagging a little, so I generally did about 35 V-ups and 50 goblet squats. We did 5 rounds I think.

11/9

  1. Extended warm-up with a bunch of body weight squats, presses, etc.
  2. Squats - 8x3 - worked to 250 or 255
  3. MetCon - 10 minutes EMOM (start every minute on the minute) 12 step-ups to 20" box then max shoulder to Overhead for remainder of minute with 95#. So you’re doing about 30" each of step-ups and presses non stop for 10’. Total of 120 steps ups and about same presses. BRUTAL

11/10

  1. Jogging and body-weight warm-up
  2. Metcon: 20-40-60-40-20 calorie row with 400m run after each row. Sounds pretty easy, but the last couple runs were rough.

11/11

  1. MetCon warm-up: body weight squats, sit-ups, wallballs, toes to bar, thrusters
  2. MetCon: 32 minute partner workout where you just switch every 2 minutes and when you finish your 2’ of work, you need to do 11 burpees before you rest, so it’s more like 2’30"+ of work. 7 toes to bar, 11 wall-balls (alternate back and forth as many as for the 2’).

So each partner gets 8 rounds, and will do about 2.5 rounds plus 11 burpees per bout. So total of 150 or so toes to bar 200 or so wall-balls and 90 burpees.

11/12

  1. Clean technique and plyometric warm-up.
  2. Power Cleans: 20x1 - reps every 30" or so. Working sets were 15 reps between 185-220. Felt pretty good.
  3. Metcon: 15’ AMRAP: 15 box jumps (24" box) 10 front rack lunges (115#) 5 power cleans. I did 6 rounds plus a few box jumps.

11/14

Neighborhood workout

  1. 4 rounds of: 5 HSPU, 10 Goblet Squats (100#), 10 KB Swings (100#), Jog 400m
  2. Golf into hitting net in backyard

11/15 - Watch golf and football and drink beer

11/16

  1. Long slow warm-up
  2. 20’ build-up to heavy deadlift - I did 400. Wasn’t easy, but didn’t crush me, and was my first time deadlifting at all in probably a year.
  3. MetCon - 30-20-10 (Ski Ergometer for calories + DB lunges (one in front rack, one held at side with 50# DBs)
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1256

So the big aha here is:

  1. In 6+ months out of the actual gym and in 2 unstructured months back, I’m within 5-7% of where I was.
  2. I’m enjoying not worrying about programming at the moment.
  3. I’m not getting hurt from CrossFit so far
  4. MetCons suck - and if I stop being such a wimp, I will see bigger changes in my physique more rapidly.
1257

11/17

Basic Warm-up

  1. Super-set: 4x15 DB Bench Press with Rope Climbs
  2. MetCon: 1’30" on/off - Toes to bar+Burpees then rest. Supposed to do 5 rounds. Left after 2 bc of some work emergencies.
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1258

11/18

  1. Long Warm-up including jump rope, thrusters, DB Snatch, thrusters
  2. Metcon: 20’ continuous:
  • 40 Double Unders
  • 8 (each arm - 16 total) DB snatches with 40#
  • 12 weighted Step-ups to 20" box with 40# DB
  • 16 Wall Balls

Did 6 rounds minus wall balls

11/19

  1. Warm-up: Basically just mobility with a little barbell skill work.
  2. Build to a heavy push press for 2: Got to 205
  3. MetCon: 5 rounds for time of 35 sit-ups + 20 calories on rower - took me 12’

That Metcon looks easy as hell, but that many sit-ups and straight to rowing is pretty brutal. But not that rough on the lungs.

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1259

i did something similar some years ago. still remember the DOMS in my tummy.

1260

11/21

Well this was a tough one…

Partner workout - I go/you go for 30 rounds total

5 burpees
10 lunges with 45# plate held overhead

Start with a 400m run and run 400m together every 5’.

This looked pretty easy on paper, until you realize that it’s non stop work with basically 45" on, 45" off, and then your rest is a 1/4 mile run at 2’ and then you only have 3’ to do work.

We got through 30 rounds in just under 30’, so avoided that 7th run - but we’re talking 12’ of running and then 18’ of burpees and lunges for a total of 75 burpees and 150 lunges.

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1261

11/23

  1. Clean and Jump Rope warm-up
  2. 2 x 6 minutes max reps (8 toes to bar, 32 double under) with 3 minutes rest
  3. 2x 6 minutes max reps 16 calorie row, 8 power cleans with 135 with 3 minutes rest

11/24

  1. Squat and OHP technique warm-ups
  2. Build up to heavy squat single: worked up to 300
  3. Metcon: 15 minutes: Run 400, 15 Handstandpush-ups for as many rounds as possible

11/25

  1. Stretch
  2. Metcon: 50/40/30: Row Calories (50) Burpees (40) Pull-ups (30) then 40/30/20 then 30/20/10

That was BRUTAL

11/26-11/27: off

11/28

  1. Jog 1/2 mile and mobility
  2. 7 rounds (one every 4’)
  • Run 15 Push-ups, 18 KB Swings, Run 200m
    This was a great one for me.

11/30

  1. Bike + Thrusters for warm-up
  2. 2x10 heavy(ish) Push-Press (135)
  3. 3 rounds of 3’ with 3’ rest between
  • 10 burpees over 24" box
  • 20 wall balls
  • Max calorie row for remainder of 3’
    Sounded easy, was rough

12/1

  1. Jumping Jacks/Sit-ups/Etc warm-up
  2. Every 3’ for 10 rounds: Max Toes to Bar for 30" (usually about 10) then run 300m
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1262

12/2

  1. Clean tech and double unders
  2. Snatch Grip Deadlifts: 3x3 warm-up at 135-165-225 then 2x10 at 265
  3. Metcon: 14’ of 48 double unders (I do 48 singles and 24 doubles while I learn the movement) and 8 hang power cleans (185). Total of 5 rounds.

Doing 40 reps of 185 hang power clean in 14’ is a lot on its own, adding in double unders, that is some serious work. The interesting thing was that the cleans actually started getting easier as I got more gassed - almost like I had to hit better positions. Was pleased with the workout. Others used lighter clean weight and did 8 or 9 rounds, so did a lot more metcon work, but I just wanted to do some heavier weight today. Thought about 205.

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1263

12/3

  1. Warm-up
  2. 15 Rounds: 10 calorie ski erg; 10 single arm DB overhead lunges (40# DB

12/5 - Brutal
40 minutes with a partner (partner runs 300m, while you work), and you just keep going. You switch when partner gets back from run and then you go run. So basically 90s run, then you work while they run (except my partner was slow).

  1. 100 Calorie Row
  2. 150 Front Squat (135#)
  3. 200 V-Ups

We got through 1 Round plus I think 20 squats or something. I probably did 2/3 of the work, so I’ll call it 120 squats, 120 calories rowing, 120 V-ups. And if I went for a run every 2’, 20x300m runs. So 4 miles plus all those squats. Damn.

12/6-12/7 - OFF

12/8 - supposed to be a squat workout, followed by wall balls and dips. I popped something in my quad on first set of squats (which was 10@205 I think). So skipped wall balls, and just did dips and pull-ups.

12/9 - OFF. Leg super sore, worried I pulled something, but just walked around a bunch.

12/10 - Went in for a little workout to see if it warmed up and I did okay. And it loosened up, so I think it must have just been a bad cramp.

12 rounds (every 4’ do 24 calories on rower)
8 burpees
4 power cleans at 185

Good session. Quad held up just fine.

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