11/13/20

Haven’t been sharing my workouts on here, but I promise I’ve been working out! I’m going to get back on logging here though because it’s much easier to reference than my physical notebook.

This is Graham’s last week at home with me before starting daycare so Charlotte and I worked out in the garage instead of taking him into the gym. It was heavy deadlift day, but since we’re limited on weight, I did the conditioning first and followed with heavy lifting.

Conditioning

For time:

• 15-12-9 Echo Bike Calories
• 21-15-9 Up Downs

This little burner sneaks up on you! Finished in 3:33. Wasn’t too gassed, but I was definitely breathing hard.

Strength

Today was meant to be a 3+ day on our 5/3/1 cycle, but again, we’re short on weight so I worked up to some heavy sets of 6 instead.

• 6@115
• 6@165
• 6@215
• 6@265
• 5×6@315

Felt good at 315! Not too much of a struggle at all. Even though I’m working at lighter weights, I still think I’ll pull a PR in December.

Accessory

I wanted to do some pulling so I finished with 3×10 chin-ups with roughly 2 minutes between sets.

3/6/20

10 min EMOM:

• Min 1: 12 Cal Bike
• Min 2: 5 Strict Pull-ups (1/1/1/1 Tempo)

Then, 15 min EMOM:

• Min 1: 10 Alt DB Snatch (50#)
• Min 2: 20 Goblet Squat (50#)
• Min 3: Max Up-Down + Bar Muscle-up

For minute 3, I hit 4/4/4/4/6.

2/24/20

For time:

• 400m Run
• 50 Box Jumps (Step-down, no rebound)
• 40 Double KB Front Rack Lunges (35#)
• 30 Hand Release Push-ups
• 50 Up Downs
• 30 Hand Release Push-ups
• 40 Double KB Front Rack Lunges (35#)
• 50 Box Jumps (Step-down, no rebound)
• 400m Run

Time: 19:43

1/25/20

Part 1

10 min AMRAP: Assault Bike Calories

*Every 2 minutes including the start, do 10 up downs

I ended with 114 calories

Part 2

10 min AMRAP:

• 10 Box Jumps (24″)
• 10 Bent Over Row (50’s)

Result: 8 rounds Rx

12/27/19

Hopped into the 8am for some heavy liftin! Feeling a bit sore in the lats from the rope climbs yesterday, but nothing too bad.

Strength

Built to a 1RM Front Squat. Worked up:

• 95×1
• 135×1
• 165×1
• 185×1
• 205×1
• 225×1
• 245×1
• 266.5×1

Good enough for a 1.5lb PR! I’ll take it. I worked on maintaining a full grip on the bar up until my final lift.

Metcon

We repeated Speed Demon from 8/7/19.

3 rounds for time:

• 30 DB Front Squats (35#)
• 30 Up Downs

My time was 5:32 for a 2 second PR! Good day all around.

12/16/19

20 min AMRAP:

• 15 Up-Downs
• 30 Double Unders
• 1:00 Wall-Sit
• 30 Double Unders
• 15 Kettlebell Swings (53/35)|(35/26)
• 1:00 Plank

Still feeling a bit sick so I took this one nice and steady. 4+45 Rx.

11/30/19

15 minute AMRAP:

• 1 Strict Pull-up
• 2 Russian KB Swing (70/53)|(53/35)
• 3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the KB Swings go up by 2 reps, and the Up-Downs go up by 3 reps.

Result: 9+8 Rx

10/8/19

20 min AMRAP:

• Assault Bike (Increasing distance)
• 15 Up Down
• 10 Strict Pull-ups

The Assault Bike went 0.7, 0.8, 0.9, 1.0… miles each round. I made it through 5 rounds Rx meaning the Assault Bike for the last round was 1.1. Strict pull-ups were 6/4 until the last round (6/2/2).

10/3/19

I had a light day on calls and stuff plus I figured that I wasn’t sure what Friday would hold with going to the mountains and such. So, I hit the gym on a Thursday when I would have usually taken off.

Strength

10 min EMOM of 2 Power Cleans. I worked up from 135 to 185 and stayed at 185 across 5 sets.

Metcon

22-16-10 of:

• Power Clean (135/95)
• Up-Down

Time: 5:37 Rx

I did the last set of 10 Power Cleans unbroken. Otherwise, they were in sets of 4/3/3/3…

8/7/19

Joined the noon class again for the fifth or sixth week of our squatting cycle.

Strength

Back Squat

• 5 @ 205
• 5 @ 225
• 3 @ 245
• 3 @ 265
• 1 @ 285
• 1 @ 295

295 felt a bit harder than it should have! Back and hammies are still pretty sore from deadlifts the other day.

Metcon

“Speed Demon”

3 rounds for time:

30 DB Squats (#35/25)
30 Up Downs

Time: 5:34 Rx

Legs were burnin but tried to push the pace as much as possible!