Tuesday November 19, 2024

A.

AMRAP 18:00 of:
100 ft. Lunge, 50/35 lbs.
50 ft. Handstand Walk
50 Double-unders
10 Strict Pull-ups

4 Rounds + 100 ft. DB Lunge; This was truly a grind; strict pull-ups felt very weak so need to work on those moving forward as well as gymnastics shoulder stability; Handstand Walk felt better this week than last week.

B.

4 Sets of: 20 GHD Sit-ups 10/10 KB Suitcase Deadlift 10 Double DB Bent Row

53 lb. KB for the Deadlifts; 20-25-30-35 lb. DB's for the Bent over Row; this was good to build some core & posterior volume.

Monday November 18, 2024

A.

Back Squat

Every 1:30 for 9:00: 3-3-2-2-1-1

195-225-255-285-305-325.

This is the heaviest I have back squatted in a long time; just wanted to maintain good position & start to build some weight up a bit. 325 felt solid, without a belt.

B.

For Time: 7-6-5-4-3-2-1 Reps of: Strict HSPU Single-leg Squats, Right Single-leg Squats, Left

4:05; This was just to get some strict hspu in & to work on the skill & positioning of single-leg squats; keeping that mobility & continuing to be able to do single-leg squats will be great for overall fitness.

Saturday November 16, 2024

A.

Partner Workout: For Time: 100 Box Jump Overs, Split Directly into... 20-40-60-80 Reps of: Ski-erg Calories Hang Power Cleans, 95/65 Directly into... 100 Toes to Bar, Split Time Cap: 30 mins.

23:52; Karrie & I used the ski-erg for today. We split the box jump overs into 10's; split the calories into rounds of 8 & 12; split the hang power cleans into 10's; then toes to bar were split in many different ways.

Friday November 15, 2024

A.

EMOM 10:00 of:

3 Banded Deadlift w/ Green Band.

Focus is speed & positioning.

185 lbs.; did not work up to 50% on the barbell like intended, but rather kept the weight lighter to keep the speed & positioning up with the goal of simply building back strength & positions slowly. 

B.

6 Rounds of: 12/10 Calorie Row-erg 8 DB Thrusters, 35/25 lbs.

5:58; kept the row between 1250 & 1325 cals avg & unbroken DB thrusters; kept the transitions quick & tried to truly push to discomfort today; reset the row to 0 each round.

Wednesday November 13, 2024

A.

Push Press:

5 Sets of: 6 Reps @ 85% of last Week. Perform a set every 2:00.

150, across; based on 175 lbs for the last set from last week; getting the pressing back up will help with the shoulder stamina & overall leg strength.

B.

For Time: 21-15-9 Reps of: Burpee Pull-ups 50 ft. Handstand Walk

7:58; man, need to get back the shoulder stamina! Handstand walks were done in 25 ft unbroken segments; they actually felt better as I went, but working on handstands once per week will help build this back up.

Tuesday November 12, 2024

A.

"Tabata Tuesday" Tabata OHS, 75/55 lbs. Rest 1 minute Tabata GHD Sit-ups Rest 1 minute Tabata DB CJ, 50/35 lbs. Rest 1 minute Tabata Row Calories 8x 0:20/0:10 each.

OHS: 74 Total reps.

GHD: 67 Total reps.

DB CJ: 64 Total reps.

Row Cals: 66 Total cals.

B.

2 Sets, as a cool down:

0:30 Row @ Easy Effort

0:30 Couch Stretch, per side

0:30 Box Shoulder Stretch

Throwing it back with the classic "tabata" work; man, this got tough. I tried to push each exercise with a consistent effort that got challenging the last 2-3 intervals. Starting to build back up some sort of capacity after a longer marathon focused schedule. Started eating "zone" this week as well, so we will see the impacts of focusing on that & focusing on intensity in a CF sense rather than the volume of it.

Performed pliability after the workout to get some good mobility in.

November 11, 2024

A. 

Partner "Chad"

For Time:

1,000 Box Step-ups, 20 in, 45 lb. Ruck

Done with Kory; 38:42. 1:00 on/off Format.

B. 

Front Squat

2-2-2-2-1-2-1

Every 90 seconds 

Built from 135 to 275 lbs (last double was 255).