Conditioning 50ft Farmer’s Walks EMOM
4 minutes @ 180lbs each
6 minutes @ 130lbs each
Strength A1. Bent-over Row
45/5
95/5
135/5
185/5 x 3
A2. Floor Press
45/3
95/3
135/3
185/3
225/1
245/1
A3. Jump Rope
:90 seconds x 6 rounds
A4. Windshield Wipers
First 2 rounds hanging, did 3 reps each side
Then 8 reps per side x 4 rounds on floor
Volume B1. Floor Press
195/8
195/5
195/5
B2. Floor Wipers
3 sets of 8
Assistance Push-up Ladder: do a rep, stand up, do 2, stand up, etc.
Up to 10 then back down
Then I saw on the site I was supposed to work up to 20. Maybe I am lucky I saw that late…
@Alpha -ing it for at least the next 12 weeks. I enjoy the mental aspect. Feels just like what we did in the army, when the goal was to make someone quit (ironic because everyone was selected because they weren’t going to quit). Ah nostalgia
Strength A1. DB Row
40/8
60/8
80/8
100/8 x 3 A2. Floor Press
45/5
95/3
135/3
185/3
225/3
235/2 A3. DB Side Bend
40/8 x 2
45/8
50/8 x 3
Volume B1. Floor Press
185/10
185/8
185/8 B2. DB Side Bend
50/8 x 3
Assistance C1. Neutral Grip DB Bench
50/15 x 4 C2. Dip
BW/15
BW/12 x 2
BW/10 C3. Cable Tricep Extension
75/15
87.5/15 x 4
Mind Push-up Ladder: One rep, stand, two reps, stand, three reps, stand…
From 1 to 15 then back down. Stopped being unbroken around 12 or 13 on the way up, and stayed that way until 9 or 10 on the way down.
Conditioning
5 Rounds of:
50 ft Bear Crawl forward
50 ft Bear Crawl backward
50 ft Alligator Walk forward
50 ft Alligator Walk backward
50 ft Crab Walk forward
50 ft Crab Walk backward
Strength A. DE Squats
45/5
135/3
12 minutes EMOM @ 155
B. DE Deadlifts
135/5
12 minutes EMOM @ 195
Assistance C1. RDL
135/12
185/12 C2. One-DB BSS
30/12 (each leg) x 2 C3. DB RDL
70/8
60/2 → then my back started to flare up a little, so I called it. I was supposed to do 3 rounds.
Strongman
A. One-arm DB Clean and Press (each arm)
25/5
35/5
45/3
55/1
65/1
75/1
80/1
Volume
B. One-armed DB Clean and Press
65/9 (5 right, 4 left)
65/9 (5 left, 4 right)
65/9 (5 right, 4 left)
Speed
C. DE Bench Press
45/5
95/3
135/3 EMOM × 12 minutes
D. DE OHP
45/5
95/3 EMOM × 12 minutes
Assistance
E1. DB Incline Press
65/12 x 2
65/18
E2. One-armed Supinated Press-down
40/12
45/12 x 2
E3. DB Lateral Raise
25/10
30/10 x 2
E4. DB Rear Lateral
25/10
30/10 x 2
Gun Show
F1. EZ Preacher Curl
60/12
60/10
60/8
F2. DB Curl
30/6
30/4
20/6
F3. DB Hammer Curl
30/6
30/4
20/6
Conditioning
20 Pull-ups
20 DB Man Makers @ 20#
15 Pull-ups
15 DB Man Makers @ 20#
10 Pull-ups
10 DB Man Makers @ 20#
5 Pull-ups
5 DB Man Makers @ 20#
Strength A1. Front Squat
45/5
95/3
135/3
185/3
225/3 A2. Ab Wheel
BW/10 x 4 A3. DB Turkish Get-up
6, that’s right - 6#, for 5 reps each side x 4 sets
Had never done these or the man makers before. Humbling experiences, both.
Volume B1. Front Squat
165/10
165/8
165/8 B2. Ab Wheel
BW/10 x 3
Assistance C1. SSB Good Morning
65/10 x 3 C2. DB Goblet Squat
40/15 x 3 C3. DB RDL
40/15 x 3
Conditioning
Tabata sprints for 12 minutes
This felt fine - my cardio is improving a bit.
Strength A1. Push Press
45/5
95/5
135/3
155/3
175/ wow, nope. This is actually right around my strict press. I had a tough time timing out when to try to get my hands under the bar after my leg drive. I was really messing this up. I’ll get better. A2. DB Russian Twists
10/8 per side x 4
Volume B1. Push Press
135/5 x 3 B2. DB Russian Twists
10/8 per side x 3
Assistance C1. Grenade Ball Pull-up
BW/6
BW/6 + 6 regular pull-ups
BW/4 + 6 regular pull-ups C2. Z Press
95/15 x 3 C3. DB Arnold Press
40/10 x 3 C4. Floor Wipers
BW/10 per side x 3
Conditioning
3 min work, 1 min rest x 4 rounds of:
8 Box Jumps (waist high)
10 50# KB Suitcase DL (left side)
10 35# KB Swings
10 50# KB Suitcase DL (right side)
10 Burpees
Got through the circuit 5 times
Speed A. Squat
45/5
135/3
170/1
170+chains/3 EMOM x 12 minutes
B. Deadlift
135/3
185/3
210+chains/3 EMOM x 12 minutes
These are really helping me start to feel what good reps should feel like. I think it’s going to pay off big.
Assistance C1. Box Jumps (knee height)
BW/12 x 3 C2. Sumo DL
185/8 x 3 C3. Walking Lunges
BW/20 steps each leg x 3
Haha - corny screen names for the win! My name is Trey, and I thought I was doing a clever play on words.
This took me just under 9 minutes. I could have done it significantly faster, I think, or done more, but I thought I was going to do a lot more in my head so I went way too quick in the beginning (knocked out 30-something minute one, and was smoked).
I do think it helps my conditioning, but I think it’s more mental. I feel like I get a little more, in terms of just pure conditioning, out of “dumber” stuff - like just pushing a sled or running hills or whatever. This stuff that I do pretty rarely I don’t really know what I can do so it involves my brain more. Reading your log, it doesn’t look like you need help with conditioning or willpower. I will say this absolutely finished me off, as we’ll see in my disappointing day below…
21 NOV 16
Wave 1/ Week 3/ Day 1
ME Lower
Conditioning
5 Burpees
5 Push-ups
5 Squats
20 Mountain Climbers
20 Jumping Jacks
EMOM for only 5 minutes! I was supposed to do 20. So I punished myself with:
40m. Sled Push EMOM x 10 minutes (more or less EMOM, I started getting slow here too)
Strength A1. Double-paused Deadlift
45/3
135/3
185/3
225/3
275/3
315/ someone glued the bar to the floor
225/ it remained glued A2. Toes to Bar
BW/5 x 5
I cut it there. I absolutely could not do anything. I think I sabotaged myself a bit, and learned a couple lessons. Recording them below for posterity:
DE days are neurological. Even though they feel easy, I think I have to recover after them. I didn’t feel like crap today, but I just couldn’t make anything happen.
On that note, I need to take recovery seriously. I don’t love eating anymore (which is weird - I definitely did when I was younger… or did I just like beer?); I need to be a big boy and eat all my meals.
Continuing that further, I have to eat before I lift and it needs to include carbs. I’m quick to skip this when I lift early in the morning. I had no gas in the tank today, and that’s a direct reflection of me not taking food seriously over the past few days.
So… poopy day, but easy to see where I went wrong.
##WHAT!
Really, you think so? I’ve always thought I was lacking in those 2 areas and frankly speaking, looking at my training log, I can’t see what would give you such an idea. Half the time I feel like a bitch for not getting one more rep on my set/resting too much between sets etc etc.
I think all that stuff is pretty subjective. It looked like you were pushing and moving stuff, so you’re including conditioning. As far as willpower, that’s more about consistency (in my opinion). It’s easy to be pumped for a day; it takes a little more discipline to improve over the long haul.
One other thing I guess I should add: I think for old folks, like myself, there is some benefit to getting down on the ground and getting back up (like the burpees).
Conditioning
20 Sumo High Pull @ 135#
20 Burpee Lateral Jumps over the bar
20 Hollow Rocks
400m Run
15 Sumo High Pull @ 135#
15 Burpee Lateral Jumps over the bar
15 Hollow Rocks
400m Run
10 Sumo High Pull @ 135#
10 Burpee Lateral Jumps over the bar
10 Hollow Rocks
400m Run
Strength A1. Close Grip Bench
45/5
95/3
135/3
185/3
225/3
245/2 or 3 - had a spotter and not sure if he touched the bar or not. This is probably PR territory either way. B2. Windshield Wipers
BW/10 x 5
B3. Jump Rope
60 Jumps x 5
Volume B1. Close Grip Bench
185/11
185/6
185/6
Started having trouble staying stuck to the bench. B2. Windshield Wipers
BW/10 x 3
Assistance C1. Neutral Grip DB OHP
40/15 x 4 C2. Plyo Push-up to Box
BW/10 x 4 C3. Rope Press-down
80/15
120/12
140/12
120/15
Speed
Started squatting, but just wasn’t feeling ok on my left knee at 45 or 95, so I called an audible and went to upper body. A. Bench Press
45/3
95/3
135/3
155+chains/3 EMOM x 12 minutes
B. Strict OHP
45/3
100/3 EMOM x 12 minutes
Assistance C1. Diamond Push-up
BW/20 x 3 C2. DB Lateral Raise
20/12
25/12 x 2 C3. Battle Ropes
30 seconds x 3
Gun Show D1. Machine Preacher Curl
1p+25/8 x 2
1p+25/6 x 2 D2. DB Curl
20/6 x 4 D3. DB Hammer Curl
20/6 x 4
Conditioning
Complex:
Deadlift x 8 reps
Power Clean x 8 reps
Overhead Press x 8 reps
Back Squat x 8 reps
Good Morning x 8 reps
Bent-Over Row x 8 reps
RDL x 8 reps (only did this the first two rounds)
5 rounds @ 95 lbs.; :90 seconds rest between rounds
Volume B1. SSB
195/8
195/1 → knee really stopped cooperating so this was it. B2. Standing Cable Crunch
60/10 x 2
Frustrating day, again, but whatever I did to my knee is slowly improving. It’s swollen and stiff, but I got some stuff in today and it’s getting more mobile. I think I’ll be able to get all the way through DE Lower this week and then I should be back to my normal.
Conditioning
3 minutes work: 1 minute rest x 4 rounds: 3 BB Power Snatch @ 95# 20 Mountain Climbers 4 BB Power Clean + Front Squat @ 95# 20 Mountain Climbers 5 BB Power Clean @ 95# 20 Mountain Climbers
Got through the circuit 6 times
Strength A1. BB Clean & Press
95/3
125/3
145/3
165/2.9 → so close! This might be close to a PR. A2. Plate OH Side Bend
25/8 per side x 3 A3. BW Man-maker
BW/10 x 3 A4. Battle Ropes
30 seconds x 3
Volume B1. Clean & Press
130/8 x 3 B2. Plate OH Side Bend
25/8 per side x 3 B3. Battle Ropes
30 seconds x 3
Assistance C1. Weighted Pull-up
BW+25/6
BW+45/3 x 3 C2. DB Z Press
30/12
40/12
40/15 x 2 C3. Plank
BW/1 minute x 4
Conditioning
Trap Bar Carry @ 205#
20 trips (whatever distance this was) in 10 minutes
Rested 5 minutes
Beat my time by ~ 30 second for the next 20 laps
Speed A. OHP
45/5
95/3
110/3 EMOM x 12 minutes
B. Bench Press
45/5
135/3
165+weak band/3 EMOM x 12 minutes
The speed days are going swimmingly. I really feel like it’s helping me dial in.
Assistance C1. DB Bench
70/15 x 2
70/20 C2. One-arm DB OHP
40/12 x 3 C3. Knees to Elbows
BW/10 x 3
Gun Show
Almost didn’t do this, but remembered if I don’t do curls the terrorists win. D. Machine Preacher Curl
No rest
48/5
60/5
72/5
84/5
96/5
84/5
72/5
60/5
48/5
Conditioning
Deck of Cards Workout
Clubs: Burpees
Spades: 95# Sumo High Pull
Diamonds: 25# DB Snatch
Hearts: Decline Push-up
Took 24:15
Strength A1. Rack Pull
2" below knees
135/3
185/3
225/3
275/3
315/3
365/3
405/3 → PR. This is usually way weaker than my DL from the floor so I am pleased. A1. Dragon Flag (kinda)
BW/10 x 6
Volume B1. Rack Pull
325/10
325/8
325/8 B2. Dragon Flag(ish)
BW/10 x 3
Torn calluses. Yuck.
Assistance C1. GHR
BW/8 x 3 C2. BB Shrug
185/15 x 3 C3. Machine Single-Leg Press
280/15 x 3
