12/27/23
PM Workout
CONDITIONING
EMOM x 10:
3 burpee chins
Axle clean and press w/100
DB clean and press w/40s
KB clean and press w/17kgs
Over hand chins:
x12
Underhand chins:
x11
Band face pulls:
x50 rest/pause
Lateral raise:
10x50 rest/pause
KB clean and press away:
12kg x50 rest/pause
Holy shoulder pump. Had to incorporate some leg drive on the later rounds of the conditioning work to keep things going. Same with the rest pause at the end, added some leg drive to extend mini-sets so I wasn’t spending too long down there.
12/28/23
PM Workout
GIANT SETS (clean - squat - band)
Power clean and front squat:
95x2/2
115x2/2
135x2/2
155x2x2/2
Front squat:
185x5x2
Band pull aparts:
10x10
Weight vest walking lunges:
60x100
Inverted row: (with vest)
60x9
BWx8
Shin/calf raises
12/29/23
PM Workout
SUPER SETS (press - band)
Axle clean and push press:
80x5
110x8x3
Band pull aparts:
8x12
GIANT SETS (push - chin - raise)
Pushups:
5x15
NG chins: (widest to narrowest)
+45x5x3
Lateral raise:
15x5x10
CONDITIONING
Tabata DB thrusters w/20s
Chest supported KB row/shrug:
32kgx12/6
1 Like
1/2/24
Deload
Pushups
Inverted rows
Swings
Goblet squats
Ab wheel
Box jump
Shin/calf raises
Taking an impromptu deload this week. Did a few rounds of the circuit. Think I need to have a training goal to aim for to keep me focused on something. I’ve been aimless for about 2 years now, I’ve been consistent with working out but I feel like I’m just spinning my wheels in sand.
1/3/24
PM Workout
30m incline treadmill walk w/60lb vest
1/4/24
AM Workout
SUPER SETS
DB Turkish get ups
Overhand chins
1/5/24
PM Workout
Dips
Pushups
Chins
Rows
Lunges
Ab wheel
Just a bunch of all the above.
1/6/24
Hiking
~5 easy miles with my wife and dog
1 Like
1/8/24
PM Workout
CONDITIONING
For 30 minutes:
2-3-5-10 pushups/squats
3 chins at the top of every minute, varying grips
Lost count of rounds completed
1 Like
1/9/24
AM Workout
GIANT SETS (press - chin - band)
Axle clean and press away:
50x10
80x5
90x5
100x5
110x5
NG chins: (widest to narrowest grips)
5x6
Band pull aparts:
5x10
GIANT SETS (press - raise - band)
Axle clean and press away:
90x5x5
Lateral raise:
10x5x12
Band pull aparts:
5x10
Upper body portion done this morning.
1/9/24
PM Workout
SUPER SETS (squat - core/jump)
Squats:
45x10
135x5
185x5
205x5
225x5
185x3x5
Incline standing ab wheel:
5x5
Box jumps:
3x3
Belt squat dropset:
135x7, reps of 110, 85, 60, 35, 0
Reverse lunges:
x50
Shin/calf raises
1/10/24
PM Thing
Not really training, but competed in an entry level USPSA style shooting match. Did really well, beat a couple of the instructors on the last stage which was sweet.
Work ran late and I had to rush to make it so I’m shifting my week over a day.
1 Like
1/11/24
PM Workout
Tread mill run - Incline 1, 7mph, 2 miles
DB Grace w/40s - forgot to keep time
Tight on time tonight so just got in my run and a quick overhead workout.
1/12/24
AM Workout
GIANT SETS (bench - chin - band)
Axle pin press: (8)
50x10
120x5
140x5
170x5
180x5
140x5x5
Hangboard chins:
5x6
Band pull aparts:
5x10
GIANT SETS (bench - raise - band)
Axle pin press:
140x5x5
Lateral raise:
15x5x8
Band pull aparts:
5x10
Solid morning workout. Decided I need benching in my life again, but with a twist. Shoulder still feels a little wonky sometimes, so using the pins to cut range of motion. Going from a dead stop each rep actually makes the weight feel heavier too which is cool. Shoulders were cooked by the end.
1/12/24
PM Workout
SUPER SETS (deads - core/jump)
Deadlifts:
135x5
225x5
275x5
325x5
345x5
275x3x5
Incline standing ab wheel:
5x5
Box jumps:
3x3
Shrugs: (dropset)
225x7
185x8
135x10
Kroc rows:
70x15
Shin/calf raises
1/14/24
Other stuff
~4 miles of cross country skiing
First time strapping on skis in my life yesterday. It ranged from pretty smooth to not so pretty, haha.
1 Like
1/15/24
PM Workout
EMOM x 30 minutes:
3 chins (overhand/underhand)
6 pushups
9 prisoner squats
Interesting workout. At first I thought it was going to be too easy. By like the 12th minute it was no longer “too easy” but I never felt completely cooked by it. My rest periods seemed to go by quicker, and me heart rate and breathing was pretty elevated, but I was good to go each time. By the last round I had only added like 6 seconds to my time to complete.
1/16/24
PM Workout
GIANT SETS (press - chin - band)
BTN press:
45x10
555
65x5
75x5
85x5
NG chins: (widest to narrowest grips)
1x7
4x6
Band pull aparts:
5x10
GIANT SETS (press - raise - band)
BTN press:
70x3x8
Lateral raise:
10x3x15
Band pull aparts:
3x15
SUPER SETS (squat - core/jump)
Front squats:
45x10
95x5
135x5
155x5
175x5
135x3x5
Incline standing ab wheel:
5x5
Box jumps:
3x3
Reverse lunge:
95x3x5
Goblet squat:
40x25
Shin/calf raises
Lifting done, now for some snow removal.
1/17/24
PM Workout
Tread mill run: 2 miles, incline 1, 7mph
SUPER SETS (press - band)
DB clean and press away:
40x8
40x7
40x4+3 push press
Band face pulls:
3x15
1/18/24
AM Workout
GIANT SETS (bench - chin - band)
Axle pin press: (8)
50x10
120x5
145x5
175x5
185x5
Hangboard chins:
1x7
5x6
Band pull aparts:
5x10
GIANT SETS (bench - raise - band)
Axle pin press: (8)
145x3x8
Lateral raise:
15x3x10
Band pull aparts:
3x15
First half done, second part after work.