Some Different Movements

My back loosened up as the day went, but still not great. Far from my worst tweak though. Warmed up with 12×45 and 12×95 on the bench.


3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 12 Incline Bench Press (95#)
  • 8 Decline Push-ups (18”)

Both types of push-ups were terrible after the barbell.


8 Rounds

  • 30s Lateral Shuffles (20’)
  • 10s Rest
  • 30s Banded Tricep Pulldowns (red)
  • 10s Rest
  • 30s Plate A Jumps (45# comp)
  • 10s Rest
  • 30s DB Shoulder Press (10#)
  • 10s Rest
  • 30s Shuttle Runs (20’)
  • 10s Rest

Several different movements, which was a nice change.

A Bit More


  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 8 Bench Press (95#)
  • 6 Bench Press (115#)


MAX Bench Press (140/70#)

Was able to get 35 reps.

MAX Decline Push-ups (12”)

Did 42 here. Happy to be getting more reps than the first time we did this program.

3 Sets

  • 8 Seated DB Shoulder Press (50#)

100 DB Bench Press (30/15#)

Went with 10 sets of 10 for a time of 2:15.

Tweaked Back

I walked 18 holes on the golf course Friday in the heat and humidity. Took a lot out of me for the rest of the day.


  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×160
    • 2×180
  • 5 Deadlifts (45#)
  • Power Cleans
    • 4×45
    • 5×95
    • 5×135


MAX Bench Press (200#)

Got 15, which I’m pretty happy with.

MAX Decline Push-ups (12”)

Busted out 50 to beat the previous 40.

3 Sets

  • 10 Seated DB Shoulder Press (elbows out, 50#)

75 DB Bench Press (40#)

Went 5×10, 8-7-5-5 to finish in 2:26 and beat the 2:48 from 4 weeks ago when I did 5×10 and 5×5.


E2M – 7 Sets

  • 6 Power Cleans
    • 3@155
    • 3@165
    • 1@175

Was feeling pretty good so did a couple of increases.

Conditioning & Midline

2 Rounds

  • 400m Run
  • 50 Bicycles
  • 40 Hollow Flutter Kicks
  • 30 Side Crunches
  • 20 Leg Lifts
  • 10 Hollow Rocks

Heading out for the first run my back did not feel good and it didn’t get better with the movements. Took me 9:42.

Mowed the lawn and did a bunch of work on Brandi’s house. My back is not happy.

Pumped Up Biceps


  • 10 Bench Press (45#)
  • 20 PVC Passes
  • 10 Bench Press (95#)
  • 5 Bench Press (120#)


MAX Bench Press (140/70#)

I got 33 reps. Pretty sure last night’s muscle-ups affected this.

MAX Decline Push-ups (12”)

40 reps

3 Sets

  • 8 Seated DB Shoulder Press (50#)

At this point my biceps were super pumped and I was definitely feeling all those muscle-ups from last night.

100 DB Bench Press (30/15#)

I went 6×15 and 10 to finish in 2:23.


I warmed up with 10×45, 5×95, and 3×135.

15:00 EMOM

  • 3 Power Cleans
    • 2 @ 155#
    • 3 @ 165
    • 4 @ 175 (started wearing my belt)
    • 2 @ 185
    • 1 @ 195
    • 1 @ 205 (switched to singles)
    • 2 @ 215

Woof! I was starting to feel my back with the tough-n-gos, so I switched to quick singles.


3 Rounds

  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Jack Knives (15#)
  • 10s Rest
  • 30s Seated Leg Lift over DB
  • 50s Rest


Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.

Fitnessed at noon today.


20:00 BikeErg

Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.


3 Sets

  • 8 Incline DB Bench Press (45#)
  • 8 Incline DB Chest Fly (25#)
  • 8 Incline DB Bench Press (45#)

3 Sets

  • 10/10 Dead Bug Single Arm Bench Press (50# DB)
  • 10 Decline Push-ups


3 Sets

  • 10 Straight Arm Lat Pulldowns (60#)
  • 10 Bent Over Back Fly (35# DBs)

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10/10 Kroc Rows (40-45-50#, alt elbow in/out)


3 Sets

  • 50/50m Single Arm OH Carry (50#)
  • 30 Russian KBS (70#)
  • 100m Sandbag Carry (100#)
  • 12/12 Side Plank Row (cable, 30#)

This was like an old school strongman metcon. Nice change up for the core work.

The World is Our Playground

My legs are tired from yesterday’s workout. We loaded up the truck at 10am and went to Elmer Lange Park, which is a couple of minutes down the road.


  • 100’ Monster Walks (lateral, then front/back)
  • 10 Monster Squats

Conditioning / Strength

* I Go You Go

  • Weighted Plyo Lunges (35# DBs)

The last time we did this our time was 8:37, with me using 30# dumbbells and Brandi taking the vest off part way through. I figured I’d bump the weight back up today and Brandi wore an 8# vest the entire time. I had to start breaking my sets on the way up at 14, but Brandi did every set unbroken. We finished in 8:43 with both of us doing harder versions, so that’s a big win!


16:00 EMOM (alt)

  • 5 Muscle-ups
  • 10 Decline Pushups (feet on swings)

This park is much better than the school I went to for 30 muscle-ups because the swing set is at least a foot higher.


The muscle-ups felt really good and I never was in danger of missing any reps. Even my kip for the dip felt great. As I went for my last set I noticed the straps had slid closer together and the buckles had moved all the way down. The damn rolled up extra strapping was smacking me in the face on the last three reps! Here’s a video of that final set.



10 Sets

  • 70m Hill Sprint
  • Walk down

I never knew this hill was there otherwise I’d have been using it for years! This was a really fun session away from the garage.




A Leg Up

Last night I played a quick 18 holes (riding in a cart) in less than 2.5 hours. I wish every round of golf could be that fast.

Open gym at 10am…


30:00 AMRAP

  • 2 Legless Rope Climbs (13′)
  • 25/25m walking Sled Push (180#)
  • 10 Decline Push-ups (feet on curb)
  • 50/50m Single Arm Farmer Carry (70# KB)

Originally written as 10 rounds, but I put a 30 minute cap on it and nobody finished. I got through 9 rounds and the rope climbs. Wore a glove on my left hand to protect my ripped palm and my right hand just aches now from the rope. Since we only have two ropes and two sleds I knew there would be some rest built in to this workout, otherwise I would have been able to finish. I was getting real close to failure on those rope climbs, so 20 legless in a long workout seems to be my limit. Started out with only one 45# plate on the sled, but it was really easy so added a second one.


  • Bottom-to-Bottom Air Squats

Started out hot, faded in the middle, and pushed at the end to hit 100 reps. Didn’t know it until I recorded my score on BTWB, but that ties my best from three years ago when I last did this.


  • 150 Sit-ups

I’ve done 100 many times but never 150 in a row. It’s not fun. Went unbroken in 5:41. I’m going to feel those for a few days.

Year of the Engine – Polarized

24:00 Airdyne

** Endurance pace with 7s sprints @ 5, 10, 15, 20.

I expected week five to keep progressing, but it takes a slight step back on the first polarized and endurance workouts. I got 707 cals and 14.46 km.

Might be a light week for workouts as long as golf doesn’t get rained out (looks like it’s going to rain tomorrow), since I’m also going to watch a pro tournament this week.


Lazy again yesterday. First week of the Thruster Attack that I’m not sore from the Tabata day. Went to the 5:30 class.


  • 3 Sets
    • 10 Mountain Climbers
    • 10 Air Squats
    • OH Banded Stretch
  • OHS
    • 8×45#
    • 8×75#

Went close grip on those warm-up OHS.

12:00 EMOM (alt)

  • 8 OHS (95#)
  • 8 T2B

Gymnastics – 5 Sets

  • 10 C2B Pull-ups (5-5)
  • 10 Decline Push-ups (24″)


10:00 AMRAP


  • Goblet Squats (20#)
  • Weighted Box Step-overs (20#, 20″)

Used a medicine ball and never put it down. Finished the full round of 24, then 28 squats and 2 of the step-overs. Talk about a leg pump. Jumped on the Airdyne for 5:00 to flush my legs and went 1.34 miles.

No Joke

I was exhausted last night. Now sure if it was from that walk/hike or what. I had to take a late nap at 6:30pm and still slept pretty good when I went to bed. Maybe it was the carb overload?


5 Sets

  • 1:00 Bottom Squat Hold
  • 15/15 Side Jack Knifes

Don’t usually get in much oblique work. Time to change that.

15:00 EMOM

  • 10 Decline Push-ups (14″)

All unbroken sets. In the last couple sets the last few reps were starting to slow down. Originally thought about going EMOM until failure, but that’s probably more decline reps than I’ve ever done in a day.


  • 1 Mile Run (easy)
  • 8 Rounds
    • 10s Hill Sprint (12% grade or steeper)
    • w/ Full recovery

With this big incline on the road next to the cabin I figured some hill sprints would be a good idea. Remembered seeing some on Aerobic Capacity, so that’s where I grabbed this workout from.

The easy jog to warm-up was nice. I ran down the hill and then along the highway on a flat-ish section. After my mile I walked to what appeared to be some steeper parts of the road by my cabin. During rests I measured a few sections of the road with TiltMeter on my phone. It was coming up with anywhere from 4-6°, which is a not quite the recommended, but you work with what you got. A slope of 5.74° is equivalent to a 10% grade.

New Lifting Shoes

Took 10-15 minutes to warm up the snatch. I did some reps with 45-75-95-115-135#.


E30S 10:00

  • 1 Snatch (155#)

Squatted every rep and had no misses. Wore my new Adidas Adipower shoes and they felt really good. After about 3 years with the Reebok CrossFit lifting shoes it was time for a real pair of lifters. They are like night and day. I was going to get a pair of Nike Romaleos, but I’m not a fan of the colors available and I found an awesome deal on these Adipowers, which I’ve had my eye on for quite some time.


4 Cycles

  • 1:00 AMRAP
    • 3 Hang Power Snatch (95#)
    • 6 Tuck Jumps
  • 0:30 Rest

* Continue the AMRAP where you left off each round.

I took every snatch back down to the knees for a low hang and so I could hit my hips on the way back up. Ended up with 13 rounds plus 1 snatch.

Gymnastics Strength

12:00 EMOM (alt)

  • 5 Strict C2B Pull-ups
  • 15 Decline Push-ups (16″)

One more set of the pull-ups than I’ve been doing. Really tried to be explosive with my pulls, especially at the end of the rep. The push-ups got pretty tough in the 5th and 6th rounds where I had to take a little pause between reps around half way through the sets.


8 Rounds

  • 20s Hollow Rocks
  • 10s Rest

This was a horrible idea after the push-ups. I failed to go all 20 seconds in round 2 already. Only managed 83 reps when I usually get around 120.