Double Duty Day

I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.


4 Rounds

  • 700m Run
  • 1,500m BikeErg

I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.

Sweet, WHOOP even recognized it was a duathlon(ish)!

Brandi didn’t make it home in time, so I hit a second session solo at 6pm.

Back & Chest

I did 10×45 and 5×115 to warm up my bench press.

4 Sets

  • 10 Seated Cable Rows (double handles, 93-98-104-109#)
  • 10 Bench Presses (165#)

4 Sets

  • 10 Lat Pulldowns (kneeling, 109-115-120-126#)
  • 14 Incline DB Bench Press (50#)

4 Sets

  • 10 Straight Arm Pulldowns (60-65-71-71#)
  • 10 Incline DB Flies (35-40-40-45#)

A lot of increases over last week. The movements are feeling good!

5 Rounds

  • 10 Inverted Bar Rows
  • 10 Clapping Push-ups

This was a nice explosive burner to finish the session. Took me 4:13.

I was kind of exhausted in the afternoon. It’s been a long time since I’ve done a double session and I actually felt much better after lifting.

Those are Hard

I can feel those lunges from the yesterday’s warm-up in my ass. Out in the garage at night for my least favorite day… volume bench!

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x215
  • 3x10x200
  • 3x10x170 (close grip)

Tough but not any big struggles. I increased all the 3 types of working sets 5# over last time around.


  • 3×10 Clapping Push-ups
  • 3×8 DB Side Raises (25#)
  • 3×10 DB Bent-over Side Raises (25-25-30#)

Lower reps on the raises, so I’m able to push the weights a bit. I’ve also started getting my body into them more than I originally did.


4 Rounds (each for time)

  • 20 Dumbbell OHS (50#)
  • 20 K2E (low bar)
  • Rest 1:1

I used my rack for the knees to elbows, which leaves me standing on the ground. This made the reps into sort of half jumping – half strict, which was horrible. Those overhead squats are real nasty too. I have a much greater appreciation for the regional workout they did. I did the OHS with 10 each arm. My rounds were 1:43, 1:49, 1:55, and 2:07.

Wonder What My Push Jerk Is

Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.


  • 3×15 Reverse Hyper (90#)
  • 2x
    • Couch Stretch
    • Wrist Stretch
  • 3 Sets
    • 10 Weighted Lunge (45#)
    • 10 Shoulder Press (45#)
    • 10 Front Squat (45#)


1 Squat Clean + 2 Front Squats + 1 Push Jerk

  • 135#
  • 185#
  • 205#
  • 225#
  • 240#
  • 250#

Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little heavy. I haven’t maxed out push jerk in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.


30:00 EMOM (alt)

  • Row calories
  • H2H KBS (44#)
  • Bicycle Crunches
  • Jump Rope (singles)
  • Side Plank

Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.

Out in the garage in the evening to kick of week 2 of the Push Only program.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x175
  • 3x12x190

Increased 5# on both the sets of 8 and the sets of 12.

Close Grip Bench Press

  • 3x12x155#

Not knowing what I could do, I tried 135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.


  • 3×12 Clapping Push-ups
  • 3×12 DB Side Raises (15#)
  • 3×12 DB Bent-over Side Raises (15#)

Performance Plus

  • 3×15 PVC Lift Offs (video)
  • 3×10 Banded Arm Circles – 10 in all 3 positions and also in both directions (video)
  • Rolling Teres Muscles – 30 seconds / side (video)

Also did some psoas release and the entire second session only took 70 minutes.


Woke up with a headache, but hit the pavement around 8am. Went for a 30 minute active recovery run, covering 3.14 miles. Then I walked about a half mile to get home.

Switching up from strict pull-ups on this rest day to some different sets of push-ups. Did one big set for each type of push-up, stopping a few reps shy of failure. Undefined rest between sets as I did them during breaks from working. Was done over the course of a few hours.

  • 20 Clapping Push-ups
  • 30 Wide Push-ups
  • 25 Diamond Push-ups
  • 20 Ring Push-ups
  • 30 Push-ups

Can you tell I like pretty numbers? I cut the ring push-ups pretty short because I didn’t want to get strap burns on my arms. Next time I’d be sure to put on my shin skins.


I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.


5:00 Air Dyne (AD2)

Nice easy pace for 1.94km.


Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3x3x285#
  • 3x5x205#

Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.


IMG_4884Ski Erg

  • Easy 600m, including a few surges at the tempo to be used for the 400s
  • 2:00 Rest
  • 5x400m w/ 30s rest between
  • 5:00 Rest
  • 4x400m w/ 30s rest between
  • 5:00 Rest
  • 3x400m w/ 30s rest between

* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.

I went 2:45.9 on the warmup and here are my work sets:

  • 1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
  • 1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
  • 1:39.8 – 1:39.6 – 1:38.5

Humid as a mother fucker in the garage, even with the door open.

Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.


  • Shoulder Pass-thrus
  • 30 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Push-ups
  • 5×45# Shoulder Press
  • Plyo Push-up (12″)
  • 5×95# Shoulder Press
  • Plyo Push-up (14″)
  • 5×125# Shoulder Press

Pass-thrus are iffy on the shoulder again. 😦


  • 5-5-5-5-5-5-5 Shoulder Press (137.5#)
  • 2-1-2-1-2-1-2 Explosive Push-ups
    • 2s: Clapping Push-ups
    • 1s: Plyo Push-up (18″)

That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.


8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.


7:00 AMRAP

  • 10 Air Squats
  • 20 American KBS (53#)
  • 30 DU

Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.


3 Rounds NFT

  • 20 Russian Twists (53#)
  • 20 Sit-ups

Running Bear

Not feeling it when I woke up this morning. Thought about staying home and hitting up a class later, but got my ass moving and made it to the 9am class.


  • Crossover Symmetry Activation
  • 4 Rounds
    • 30s Squat Hold
    • 30s Ring Hang
  • 10 Air Squats


  • 10×45# Back Squats
  • 5×135# Back Squats
  • 4×225# Back Squats
  • 4×245# Back Squats
  • 4×265# Back Squats
  • MU + 5 Ring Dips
  • 4×270# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips
  • 4×280# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips

The last rep with 280# didn’t feel so good on my low mid back, so I dropped 5# and did the last two sets instead of continuing to increase. Really focused on staying tight with my chest up on the last 2 sets. Decided to do my ring dips up in support after a muscle-up for an extra challenge.


15:00 AMRAP

  • 5 Bear Complexes (115#)
    • Squat Clean Thruster
    • Back Thruster
  • 10 Burpees
  • 300m Run

I did 4 complete rounds plus 3 bear complexes. Dropped the bar on every rep during the 4 rounds and then did the final 3 unbroken as the clock was running out. Weight was perfect for this. Runs sucked! Walked about 200m after the workout.

Glad I made it in and got the workout done. Took an afternoon break out to the garage and started with Crossover Symmetry Activation to get the shoulders ready. Also did some shoulder press sets to get warm with 5×45#, 5×75#, and 5×105#.


  • 5-5-5-5-5-5-5 Shoulder Press (120#)
  • Push-ups 2-1-2-1-2-1-2
    • 2s: 20# Weight Vest
    • 1s: Clapping w/ vest

Shoulder presses felt better than the first day back on a Smolov Jr. cycle. The push-ups weren’t that bad. Maybe not the greatest choice for the XWOD.


  • 500m
  • Rest 2:1
  • 5-8 Rounds *If you begin falling off pace dramatically then stop, minimum of 5 efforts*
    • 250m @ 85-95% of 500m pace (~2:02)
    • Rest 1:1
  • 500m

I set a PR on the first 500m with a 1:49.6 and really fell off pace in the last 200m. Would do better not going out so fast, but I was trying the technique improvements (see video below) and didn’t have any idea what I’d be able to do. My splits on the 250s were consistent, actually getting faster as I got more comfortable with the technique.

  • 1:02.4
  • 1:02.5
  • 1:02.0
  • 1:01.9
  • 1:01.0
  • 1:01.3
  • 1:01.3
  • 1:01.1

Then the last 500m my goal was to be able to hold the pace I’d been using for the 250m intervals since it was on the short rest coming off the last one. Did a 2:01.2, so goal accomplished.

Walked 0.44 miles around the block to cool down and catch my breath. Then did Crossover Symmetry Plyometrics.

Fresh For Press

Really needed the day out of the gym yesterday. Walked 18 holes of golf and shot my best round of the year. 🙂

In to the 9am at CFi. Did CS Activation and then worked with Kevin trying to get him doing a kipping muscle-up. I probably did 5 MU or so to demonstrate.


  • 10x Squat to Stand Hold
  • 8 Snow Angels
  • 10x CS ATYT
  • 4x15s Hollow Hold
  • Shoulder Presses
    • 5×45#
    • 5×95#
    • 3×115#


  • 4-4-4-4-4-4-4-4 Shoulder Presses (137.5#)
  • 2-1-2-1-2-1-2-1 Push-ups
    • 2s: Clapping
    • 1s: Plyo on to three 45s + 35 stack of bumpers

Nailed all 8 sets! One more day and the Smolov Jr. cycle will be complete. My shoulders felt fresh after the day off.


DU Practice

I did a set of 50 and a set of 102.


3 Rounds

  • 50 DU
  • 21 Russian KBS (62#)
  • 9 Pull-ups

First round of DU was unbroken but I screwed up once in the other two sets. Kettlebell swings and pull-ups (kipping) were all unbroken. Finished in 4:55. Did Crossover Symmetry Recovery when I got home.

In the evening…

Warmed up with some band pulls, 45# snatch position work, and 45# snatch presses. Did a couple of muscle snatches with 40kg and some snatch presses too. Then I started doing snatches. I have no idea how many reps I did at each weight though. Some I did one single and others I did a couple singles. Everything was a power snatch. Around 65-70kg I missed a bunch and then they got easier when I added weight after getting frustrated. Pretty sure the weights I got were 50-55-60-65-70-75-78-80-82-80. One attempt at 84, but was a miss and didn’t feel very good, so I dropped to end on a make.

Back Squat

  • 5×135#
  • 5×165#
  • 3×195#
  • 5×215#
  • 5×245#
  • 5+ x275# (got 11)

I was thinking about starting a Smolov Jr. cycle, but I’m going on vacation in less than 3 weeks so wouldn’t be able to finish. I’ll just take some squat sessions from 5/3/1 on extra squat days for the next couple of weeks, which is where this came from. The max set is a fun mental test.