Gross 50s

My triceps, biceps, and front shoulders all were getting sore in the morning already.


  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Front Squats (45#)
  • 6 Front Squats (95#)
  • 6 DB Deadlifts (35#)
  • 4 DB Hang Cleans (35#)
  • 4 DB S2OH (35#)


4 Sets

  • 12-10-8-6 Front Squats (125-135-145-155#)
  • 20 Pulsing Goblet Squats (53# KB)

I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.

4 Sets

  • 12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
  • 20 Banded Frog Reverse Hypers


DB DT – 5 Rounds

  • 12 Deadlifts (50#)
  • 9 Hang Cleans (50#)
  • 6 S2OH (50#)

I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.


  • 50 Leg Lifts
  • 50 DB OH Crunches (50# DB)
  • 50 Oblique Heel Touches
  • 50 V-ups
  • 50 Hollow Rocks
  • 50 Plank Hip Dips

Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.

Surprising DT

I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.


  • 7:00 BikeErg (3,581m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 6 Deadlifts (45#)
  • 4 Hang Power Cleans (45#)
  • 3 S2OH (45#)
  • 6 Deadlifts (95#)
  • 4 Hang Power Cleans (95#)
  • 3 S2OH (95#)
  • 6 Deadlifts (135#)
  • 4 Hang Power Cleans (135#)
  • 3 S2OH (135#)


“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 S2OH (155#)

I’ve been working on a post for about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.

Here are my previous results for this workout.

  • 8:36 – 2017/04/30
  • 10:02 – 2016/06/12
  • 10:35 – 2014/11/11
  • 11:48 – 2013/05/10
  • 14:40 – 2013/02/15


3 Sets

  • 12 Tricep Push Downs (50-50-55#)
  • 12 Seated Incline DB Curls (30# DBs)

3 Sets

  • 16 alt Cross Body Curl w/ Twist & Negative (30#)
  • 12 Rope Tricep Push Downs (55#)

3 Sets

  • 10 Hammer Curl to Shoulder Press (30-30-35# DBs)
  • 10 Standing French Press (50# DB)

My biceps are weak!

DT Meets Cindy

Active Life – Hips


  • 10 Side Shuffles (10m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

  • 10 Step-ups (20″, 50# DBs)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Warmed up for the barbell complex with 3 sets at 45#, 1 set 95, and 1 set 135. I jumped on the bar to hang and do some bar taps and considered doing ring rows. Took a few rounds of the workout to loosen up, but I powered through (or became numb to the pain?). I may have to give my right shoulder some rest for a few weeks.


Little benchmark mash-up of DT and Cindy I came up with a few weeks ago. Glad I didn’t make it 20 minutes.

15:00 AMRAP

  • 4 Deadlifts (155#)
  • 3 Hang Power Cleans (155#)
  • 2 Push Jerks (155#)
  • 4 Pull-ups
  • 8 Push-ups
  • 12 Air Squats

Started out feeling good with the air squats, but that quickly faded.  Always holds me back in Cindy or Murph. You dread picking up the barbell each time because you know you can’t put it down until the reps are completed. Made it through 10+9.


4 Rounds

  • 10 T2B
  • 20 Russian Twists (44#)
  • 10 Ball Slams (25#)
  • 40 Double Unders

Didn’t run a clock. Went unbroken every set of toes to bars. Missed once on dubs in the first round, twice in the second round, and unbroken the other two.

Finally Satisfied

I’m pretty sure I displaced a rip in my back yesterday during the lifts. It’s not extremely painful or anything, but uncomfortable. Went in at 12 with the crew.


  • Shoulder Stretching
  • Bottom Squat Hold
  • 5 Muscle Snatch (45#)
  • 5 OHS (45#)
  • 5 Squat Snatch (75#)

E3M – 6 Sets

  • 5 Squat Snatch (95#)
  • 8 Strict HSPU

I didn’t go heavy knowing what was coming next and figured it would allow me to push a higher rep count on the handstand push-ups. Picked a good number for those as each set took a bit longer, though all unbroken.


Warmed up with 6-4-2 @ 95#, 3-2-1 @ 115#, and 3-2-1 @ 135#.

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 S2OH (155#)

A hero workout I’ve always been disappointed with. Since it’s on the heavier side I expect to be capable of a decent time. After my recent thruster experiment in 17.5, I decided to try a new DT strategy today. Take more breaks to prevent the long breaks. I also was going to go lower on my hang cleans since it worked out well when we did the DT Chipper during Open prep workouts. I taped up my thumbs, strapped on my belt, and was ready to grind away.

Started out 6-5 deadlifts, then 1 deadlift and 4 cleans, 4 cleans, and finally 1 clean with the push jerks. Dropped the bar at 1:16. Oh boy! Seemed fast but I felt ok. Breaks were naturally longer after that and it was about 3:05 when I finished the 2nd round. I stuck to the same rep scheme and it was working well. Third round was done just under 5:00 and 4th around 7:00 I think. After dropping the bar I picked it right back up without rest to get in the 6 deadlifts. I think I still took a break after 5 more. But then I went 5 cleans instead of 4. To finish it off I went straight through the final 4 cleans and the push jerks. Finished at 8:36 for a 1:26 PR!! Finally something I’m happy with. It ranks at a level 93 on BTWB.


E2M – 5 Sets

  • 10 Crab Sliders

I skipped out on some curls and dips everyone was doing since I get enough of that in the Push Only program.

Hero Chipper

Was not looking forward to this session, which had a version of one of my least favorite workouts.

Warm-up – 3 Rounds

  • 9 Strict HSPU
  • 12 T2B
  • 15 Air Squats

Handstand push-ups are feeling so much better, its unreal. Just a few weeks ago I was dying out doing 3×5 strict. I skipped out on the deadlift work today to let my back rest some more so I did my own thing for the warm-up and then some bench. I’ve definitely gotten used to the extra grip on the bar for toes-to-bars using my chalked up grips. I was falling off after 4 reps today when I wasn’t wearing them! Did all sets unbroken though by regripping through each set.

Bench Press

  • 10×45#
  • 2x5x95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 2x5x225
  • 5×235

If I had known that was only 5 pounds shy of matching my PR for 5 I would have gone for 245.


10 Rounds

  • 1:00
    • 10 cal Row
    • Max bar-facing Burpees
  • 1:00 Rest

Turned out not to be ad bad as expected. The minute of rest was really nice. I did 12-9-8-8-8-9-9-9-10-11 burpees. So many burpees lately; another 93 today.

“Chipper DT”

Ugh!! I do not do well with “DT” so was not excited to see this come up. The hang power cleans always trip me up so I was afraid of what 45 in a row would feel like.

  • 60 Deadlifts (155#)
  • 45 Hang Power Cleans
  • 30 S2OH

I did 15-15-10 and then 3 more sets (of what, I don’t remember) to finish the deadlifts. My hamstrings and low back were pretty fired up at that point. I had no idea what to try for the cleans so I experimented for my first few sets. I quickly realized that taking the bar down and bouncing it off my legs just above my knee used less explosive energy than trying to stay more upright and bounce it high off my legs. I think I mostly did sets of 4 or 5. The cleans were still the worst part but seemed much easier than even having to do the 9 at a time in regular DT. I think I mostly did 5s on the jerks. It’s all a little blurry. Finished at 11:30, which is only about 1:30 slower than my best for the actual workout. Didn’t feel nearly as bad either, even after the other work we’d done already. Kind of makes me excited to give DT a real shot now. I think I could smoke my PR. Pretty cool variation though.

DT Struggles

Legs felt tired last night after the running workout. Felt pretty good this morning though.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (140#)
  • 3 Sets
    • 5 Ring Rows
    • 5 Clean Thrusters (45#)
    • 30 Double Unders


“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.

The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦


4 Sets

  • 8 Pendlay Rows (115#)
  • 8 Good Mornings (115#)


6 Rounds

  • 20s Hollow Rocks
  • 20s Rest
  • 20s L-hang (knees up)
  • 20s Rest

Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.

These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.

Arm Dominant Cleans


  • Bottom Squat Hold
  • 500m Row – 2:08


Good Mornings

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×145#
  • 3x5x155#

No back squats for me. 😦


5 Sets

  • 8 Strict Ring Dips
  • 20s L-Sit

My L-sit quickly becomes a battle to hold my knees up.


3 Rounds

  • 15 Bar-facing Burpees
  • 1 Round “DT”
    • 12 Deadlifts (155#)
    • 9 Hang Power Cleans (155#)
    • 6 Push Jerks (155#)

The cleans get so terrible and even in the first round due to bar-facing burpees being the worst. I was arm-bending and arm-pulling way too much and can already feel it an hour later. If I dropped too low in the catch of the clean I could feel a nice jolt of pain in my quad too. I broke up the rounds of DT into my usual breaks of 11, 1+8, 1+6 to get rest between movements and not do extra reps. Took me 10:35. I tried to push it on the barbell movements, but knew I needed significant rest in order to not break them up into more sets.

Cool Down

  • 2,000m Row (9:13.5)

Veterans Day “DT”

Was feeling weak and tired yesterday after some yard work. Hopefully it’s not from the diet being a lot fewer calories than eating fast food. Up for the 9am class.


  • 500m Row (2:02)
  • Bottom Squat Hold


Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 5×255#
  • 5×265#
  • 5×280#
  • 5×295#

Felt good. Those back tweaks are really making me focus on technique through all of my heavy reps.

I did a quick complex of 6 deadlifts, 4 hang power cleans, and 2 push jerks with 135# to get a feel for the workout.


5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

I was shooting for under 10 minutes and was on pace until I died in the last round. I did 11 deadlifts to start every round. Got 1 deadlift + 8 power cleans in the first two rounds, but fell apart with the cleans after that. Lost a good 5 seconds or more too when I miscounted for a second at the end and dropped the bar with 1 rep to go. Dumb! Finished in 10:35, which is good for a 1:13 PR, so I’ll take it.

Dominating “DT”

Went to the 9am class today since I don’t have time for a longer training session.


4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Star Jumps


7:00 EMOM

  • 2 Broad Jumps
  • 2 Thrusters (45# DBs)

I was jumping over 10′ on each jump and was really explosive on the thrusters.


5×3 Deadlifts

I’ve been trying to stay away from heavy deadlifts during my squat cycle just because I don’t need to focus on improving my max. I thought about staying lighter today, but after a couple of sets, I said fuck it. Did 225#, 295#, 345#, 395#, and 425#. Matches a 3RM from a couple of months ago and it felt easier today.


5 Rounds

  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Shoulder to OH

The first (and only) time I went RX (155#) was back on February 15th with a time of 14:40. It hurt! Figured I could beat that today, but we had a 12:00 time cap, so I was really going to have to push it to finish. In the end, the time cap actually helped me out a lot.

In the first round I was able to pick a pace and force myself to rest so that I could last. I got 11 unbroken deadlifts to start each round, just like before. Last time around, the cleans and the push jerks were pretty horrible on me. This time around, the cleans ended up being the worst, but I was actually able to get a couple sets of 8 unbroken. I made the biggest improvement on the push jerks though, getting all 6 unbroken every round. Finished in 11:48, a PR by almost 3 minutes!

Big Boy DT

Went in this afternoon with Adam to do the hero WOD “DT”, which we missed out on last Sunday because of the Spartan Race.


  • PVC Pass-thrus
  • DU

Did a bunch of stretching too and then did some hang cleans and push jerks at 95# and 135#.


5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 SH to OH (155#)

I was dreading the shoulder to overhead the most, but it was the hang power cleans that did the most damage. Don’t get me wrong, the push jerks were still pretty terrible for me though.

I broke my rounds down into:

  1. 11 deadlifts
  2. 1 deadlift + 4 cleans
  3. 4 cleans
  4. 1 clean + 3 push jerks
  5. 3 push jerks

The only round I didn’t do this was the 2nd round when I managed to do all 6 push jerks unbroken. This worked well for me and allowed me to catch my breath a bit in between each phase. It ended up being an extra 3 deadlifts and 1 clean each round, but the deadlifts didn’t bother me at all. My time was 14:40. I told myself I’d be happy if I could stick to 3:00 rounds and I beat that. It really beat me up though. My entire body hasn’t felt this crushed by a WOD in a long time.

I have only done “DT” one other time and it was using 115# back in October for a time of 7:31. Nearly twice as long today with 155#, so power output was much higher at the lower weight, but I wanted something heavy today and clearly hit that goal.

I won’t be able to make it in for a WOD tomorrow morning because of golf, but maybe I’ll get out for an early hike. It’s been a pretty brutal 7 days so a day without a WOD will be welcomed by my body and should be ready to WOD and do OLY on Sunday.