8/1
5 min easy row warmup
+
9 alternating sets, new set every 90 sec
Sets 1-4-7: Row 15 cals
Sets 2-5-8: Row 17 cals
Sets 3-6-9: Row 19 cals
Will update the row times at some point tomorrow when I am back to the rower for the data
+
5 sets
10 sec L-sit hold
10 v-ups
10 tuck ups
10 russian twists (touch ground beside hips)
rest 90 sec bt sets
This was evil….but i did figure out some personal efficient pieces for the v-ups that helped the last 2 sets
7/31
Mcgill big 3
McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets
Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest
+
A – Bottoms up front squat from rack/pins/blocks x 1.1.1, rest 10 sec/3 min x 4 sets
245-255-265-275
B – Strict press cluster x 1.1, rest 12 sec/2 min x 3 sets (add load from last week)
147×2. 150×1
C – Wtd pullup cluster x 1.1, rest 15 sec/2 min x 3 sets (add load from last week)
80 across
D1 – Strict press x 3 @ for speed @ 60-70% of 1RM, fire fast off shoulders without using legs/hips, rest 1 min
115
D2 – Banded pullups for height x 4-5 with 3 sec hold at extension in bottom of each rep, rest 1 min x 3 sets
done
7/26
Pec prep/prehab
1. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s.
*No tempo just general control over the movement / be easy to load
2. Top Ring Push-up Hold w/ ER: 2-4 sets x 10-20s hold, rest 30-60s.
3. Bottom of Ring Push-up Hold (as low as possible): 2-4 sets x 10-20s hold, rest 30-60s.
4. DB External Rotation off Knee (30×1): 2-3 x 8 per side, rest 60s.
Done and just as good as last week
+
A – Power clean – 1 tough rep every 2 min x 8
240
B – Power snatch – 1 tough rep every 90 sec x 10 (work on driving feet into the ground hard and controlling bar path and tension in catch)
170
C – Paused split jerk x 1/Split jerk x 1 – 6 sets to find tough load for the day, rest 2 min bt sets, 2 sec pause in bottom of dip for paused rep
185-205-225-235-245 – wanted a little more for the last set but after the 245 set i decided to call it, wasn’t smooth and crisp on the split jerk
D – EMOM x 8 – 1 clean grip deadlift @ 105-110% of 5RM
Not sure what my 105-110 was to be, so went with 345 – and it was grindy but moved continuously
E – GHD sorenson hold – 3 sets of 60+ seconds, rest as needed
75-61-70 – wasn’t feeling like being a major overachiever at this point in the session
7/27 – OFF
7/28
Overlap
+
Ruck walk 5 miles (conversational effort)
7/29
For time
20 row cals
20 dbl DB devil press @ 50/hand
20 dbl DB thrusters @ 50/hand
20 dbl DB box step overs @ 50/hand, 24in
20 row cals
9:28 – dropped into a gym that I wasn’t as familiar with the set up so couldn’t get rower right next to db/box set up….this biggest difference i can tell from not doing burners like this is my ability to mentally suffer. So as much as I enjoyed doing this piece, i struggled to take short rest breaks, transitions were good but just wasted too much time resting
+
E2MOM x 5 sets
6 strict pullups + 6 strict dips + 3 strict pullups + 3 strict dips
Done – this was tough today, but yesterday had a good bit of pulling volume – but the strict dips felt great today so that was encouraging and exciting
+
EMOM x 10 alternating sets
Odd sets – AB wheel (or BB) rollout from tall kneeling x 6-8 for control
Even sets – 14 russian swings @ 40kg
Only had an 80 lb kb
7/25 (last step of this progression, I promise)
Ruck walk 1.5 mile, conversational
+
Row 500m @ 1:58-2:00/500m, rest 120 sec x 24 sets
*target staying around 22 strokes/min
Hit all numbers as prescribed – i had one major problem, i had to really go to the bathroom after the 11th set, so I had to abort the rower. So of course this took longer than my 2 min rest – will update the data a little later today for the row splits
+
Ruck walk 1.5 mile, conversational
7/21
Overlap
+
Ruck walk 5 miles (conversational effort)
7/22
A1 – Dbl DB bench press (no tempo) x 10 strong reps, rest 1 min
70 across – couldn’t have done one more rep on last set
A2 – Supinated grip bent over BB rows x 10 strong reps, rest 2 min x 4 sets
145
B1 – Banded landmine overhead press x 18, rest 1 min ( https://www.youtube.com/watch?v=or6g2BcZHcc )
+35 – one of my new favorites but this was really tough today, might have had a bit tougher band too
B2 – Bicep curls with rope threaded through KB handle @ 2020 tempo x 10, rest 1 min x 4 sets
44
C1 – Banded tricep pushdowns x 18, rest 1 min
44
C2 – Banded ATYT x 8, rest 1 min x 4 sets
done
D – 1-arm KB turkish situps x 6/side x 3 sets/side, RAN
35
+
60 sec prone scap swimmers (hands never touch ground or body, constant movement), rest 2:30 x 3 sets
Holy cow, 60 sec was way harder than last weeks 45sec
Not cool
7/18
Ruck walk 1.25 mile, conversational
done
+
Row 500m @ 1:58-2:00/500m, rest 120 sec x 20 sets
*target staying around 22 strokes/min
1:58.7-1:58.0-1:57.9-1:57.5-1:58.5-1:58.4-1:58.4-1:58.6-1:58.4-1:58.1-1:58.8-1:58.1-1:58.5-1:58.3-1:58.2-1:58.0-1:58.3-1:58.1-1:57.9-1:58.9
+
Ruck walk 1.25 mile, conversational
done
7/14
Overlap
+
Ruck walk 4.5 miles (conversational effort)
7/15
A1 – Dbl DB bench press (no tempo) x 8 strong reps, rest 1 min
60-65×2-70 – thank goodness for no tempo or else this wouldn’t have happened
A2 – Supinated grip bent over BB rows x 8 strong reps, rest 2 min x 4 sets
155
B1 – Banded landmine overhead press x 15, rest 1 min ( https://www.youtube.com/watch?v=or6g2BcZHcc )
I really liked this
B2 – Bicep curls with rope threaded through KB handle @ 2020 tempo x 8, rest 1 min x 4 sets
44
C1 – Banded tricep pushdowns x 15, rest 1 min
Used actual cable machine but I do not remember the load now
C2 – Banded ATYT x 6, rest 1 min x 4 sets
done
D – 1-arm KB turkish situps x 5/side x 3 sets/side, RAN
35
+
45 sec prone scap swimmers (hands never touch ground or body, constant movement), rest 2:30 x 3 sets
Good stuff
7/17
A – EMOM x 6 – 5 jumping back squats for height with 65-75lbs
75 x 2 – then backed off for the remainder to 65 as i feel I wasn’t getting good height
B – 1-arm KB swing into bottoms up overhead hold x 2 sec/rep x 6 reps/side, rest 15 sec bt arms and 90 sec after both x 3 sets
35 was hard but I grinded through it because it was very manageable with my right hand
C1 – Banded straight arm PVC lat pulldowns from hinge position x 12-15, rest 45 sec
done
C2 – Prone scapular swimmers from floor x 30 sec continuous motion, rest 45 sec x 3 sets
done
+
12 min AMRAP @ 60-70% effort
Bear crawl 30ft
Horse walk 30ft
KB crossbody carry 30ft
Lizard crawl 30ft
Ostrich walk 30ft
KB crossbody carry 30ft (opposite variation to above)
Did some of this plus additional flow work – just what i needed today
7/12
A – EMOM x 12 min @ 85-90%
Odd min – Below knee paused squat snatch x 1 (2 sec pause below knee)
Even min – Squat snatch x 1
175×2,180x 4, 185×3 190 for last non pause snatch
B – Power clean x 1/Squat clean x 1/Front Squat x 2 – build to max load in this complex in 5 sets, rest 3 min
210-220-230-240-245
C – TNG push presses x 4 reps with 3 sec hold overhead after each rep, rest 2 min x 6 sets
165-175-180-185–190-195
D – BB clean grip floating deadlifts x 6, rest 2 min x 5 sets
225-240-245-250-255
E1 – Glute ham hip extensions x 12-15 into GHD sorenson hold for 30-40 sec, rest 90 sec
done
E2 – Single leg side plank series – 8 sec with top leg floating, 8 sec with top leg supported, 16 sec regular side plank, rest 30 sec bt sides x 3 sets
done
7/11
Ruck walk 1 mile, conversational
done – it was a nice cold day for this
+
Row 500m @ 1:58-2:00/500m, rest 120 sec x 12-15 sets
*target staying around 22-24 strokes/min
1:59—1:58.8—-1:59.1—–1:59.3—–1:58.9—–1:59.4—-1:58.8—-1:59.0—–(1:58.1—-1:57.7—-1:58.8—-1:58.9) – the last 3 sets are stopped looking at the monitor (using the force) to see if I could find the rhythm of staying the same pace, spm, target finish etc
+
Ruck walk 1 mile, conversational
Only had time for 1200meters
7/5
A – Below knee paused squat snatch x 1/Squat snatch x 1, rest 15 sec between reps and 2 min after set x 6 sets (first 3 working sets @ 78-81%, second 3 working sets @ 81-84%)
165×3-175×2-180×1 – last week i really struggled here, but today I thought, let me see about foam rolling my lats and it improved my position so much that it felt closer to normal. have to prioritize this moving forward
B – Power clean x 1.1 + Squat clean x 1, rest 12 sec/2 min x 5 sets
205-220-230-240×2 – on the last set i missed the 2nd power, so i took another minute off and starting back from scratch. I was pretty close to not power but it was good
C – TNG push presses x 5 reps with 2 sec hold overhead after each rep, rest 2 min x 5 sets
165×2-175-180-185
D – BB clean grip floating deadlifts x 6, rest 2 min x 4 sets
235-245×3
E1 – Glute ham hip extensions x 12-15 into GHD sorenson hold for 25-35 sec, rest 90 sec
E2 – Single leg side plank series – 6 sec with top leg floating, 6 sec with top leg supported, 12 sec regular side plank, rest 30 sec bt sides x 3 sets
made up on friday
7/6 – OFF
7/7
Overlap
+
Ruck walk 4 miles (conversational effort)
7/8
A1 – Dbl DB bench press @ 2121 tempo x 8, rest 1 min
50-55-60×2
A2 – Archer pullups x 3/direction, rest 1 min x 5 sets
done
B1 – Parallette pushups x 8-10, rest 1 min
10
B2 – High tension banded horizontal rows x 10-12, rest 1 min x 5 sets ( https://www.instagram.com/p/CcAlGhkDTrj/ )
60 – when i got to this point i did not feel good, I don’t know if my food hadn’t digested or I was just exhausted from heat but i called it. I did not feel good at all
C1 – Parallette L-sit x 12-15 sec, rest 45 sec
C2 – V-ups x 10-12, rest 45 sec
C3 – Hollow rocks x 30 sec, rest 90 sec x 5 sets
D – Skin the cat on rings x 3 reps for controlled range, rest as needed x 3 sets
+
AMRAP 60 sec of hand over hand rope climbs with feet on floor (weight vest)
rest 180 sec x 4
7/9 – OFF
7/10
A – Paused front squats @ 25X2 tempo x 4, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
175-195-215-230
B – Elevator strict press x 4 ‘reps’, rest 2 min x 5 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)
115
C1 – BB inverted rows with feet elevated x 6-8, rest 1 min
8’s
C2 – Split jerk recovery from high blocks/pins x 2 reps, rest 10 sec bt reps, 1 min after set x 5 sets (build in load here this week)
225-235-247-257-267 – on 247 I thought I was at my top number for the day, but then I really dialed in a few things mostly mentally but locked down positions as well. 267 was tough but it felt good to hold that weight overhead
D1 – 1-arm DB side bends x 12/side, rest 15 sec bt arms and 1 min after both
55
D2 – Banded assisted Strict C2B pullups x 14, rest 1 min x 4 sets
Ouch, actually had to double up bands as I was unable to make chest contact on rep 13 and 14 for the 3rd set
