This shoulder impingement is really starting to piss me off. Felt pretty good last night and today after the 40 minute workout. Went in at 10am.


  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 10×45# Deadlift
  • 6×135# Deadlift


“Rankel” – 20:00 AMRAP

  • 6 Deadlifts (185#)
  • 7 Burpee Pull-ups
  • 10 American KBS (62#)
  • 200m Run

Scaled the deadlift back from the 225# and we don’t have a 2 pood (71#) kettlebell, so I used the heaviest we had. My legs felt heavy on the run from yesterday’s workout. Finished 6+18.

I’m AMRAP’d out for awhile. 25, 40, and 20 minute AMRAPs in the last 4 days!

Accessory – 4 Sets

  • 200m Farmers Carry
  • 45s HS Hold

I held a 25# and a 15# bumper plate, switching at the turn-around. On the last set I held the handstand for 1:30.

70 in November

Had to get outside today with the awesome weather. Did a strongman circuit with Jason and Brandi.

40:00 AMRAP

  • 80m Sandbag Bear Hug Cary (60#)
  • 50m Prowler Push Walk (135#)
  • 6 Tire Flips
  • 80m Farmer’s Carry (2×35# KB)
  • 50m Backwards Sled Drag (95#)
  • 80m Overhead Plate Walk (35#)

Lost track of rounds, but guessing it was 8 plus got through half of the Farmer’s Carry.

Legs On Fire


  • Ladder Footwork Drills
  • 20 PVC Pass Thrus


  • 5 Pendlay Rows (45#)
  • 5 Pendlay Rows (95#)
  • 5 Pendlay Rows (125#)
  • 8 Evil Wheels
  • 5 Pendlay Rows (155#)
  • 8 Evil Wheels
  • 5 Pendlay Rows (175#)
  • 8 Evil Wheels
  • 5 Pendlay Rows (185#)

Used an underhand (supinated) grip on the rows. I have a feeling I’m going to have sore abs tomorrow. Usually stick to sets of 4-5.

Grip / Carry Work

  • 400m Pinch Plate Carry (2×25#)

Getting easier to go longer without having to rest.


4 Cycles

  • 20 Wall Balls (20#, 10′)
  • 20 Air Squats
  • 200m Run
  • 3:00 Rest

My rounds were 1:57, 1:55, 1:57, and 1:58. That final round of air squats was getting me and I had to take 2-3 brief stops instead of busting them out non-stop. Was able to pick up the pace since it was the last run to make up for the lost time. This was exactly the leg burner I planned it to be; did not want to head out the door running after the 40 squats.

Played 18 holes of golf, but rode in the cart. I’m going to skip ROMWOD today and make it up tomorrow.

Grip It


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3x
    • Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
      • 45#
      • 75#
      • 95#
    • 10 DU
  • Squat Snatch
    • 3×95#
    • 2×115#
    • 1×135#


  • 5-4-3-2-1 Squat Snatch (135#)
  • 50-40-30-20-10 DU

Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.


20:00 EMOM (alt)

  • 8 Strict Chin-ups
  • 30s Handstand Hold (facing wall)
  • 8 Pendlay Rows (135#)
  • 8/8 Side Bends (70#)

I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.


  • 400m Farmer’s Carry (pinch plates – 2×25#)

This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.

Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.

Snatch Back

My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.


  • Crossover Symmetry Activation
  • Snatch Warm-up Complex
    3 muscle snatch + 3 OHS + 3 Snatch Press

    • 45#
    • 75#
    • 95#


23:00 Snatch EMOM

  • 2 Sets 2×115#
  • 3 Sets 1×135#
  • 4 Sets 1×145#
  • 5 Sets 1×155#
  • 6 Sets 1×165#
  • 2 Sets 1×175#
  • 1×185#

Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.

Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.


4 Rounds

  • 20 Deadlifts (115#)
  • 400m Run

I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.

30:00 Strongman Circuit

  • 100m Sled Drag Backwards (double handle, 95#)
  • 100m OH plate Carry (45#)
  • 100m Farmer’s Carry (25# bumper plates)
  • 100m Sled Drag Backwards (double handle, 95#)
  • 100m Sandbag Carry (60#)
  • 100m Farmer’s Carry (25# bumper plates)
  • 100m OH plate Carry (45#)
  • 100m Sandbag Carry (60#)

Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.

Pulling Rope

Quads are still sore but on the tail end finally. Getting down to line up putts on the course was painful yesterday. My abs are sore from the v-ups and probably some from the GHDs too. Did a little work in the garage during the day.


  • Crossover Symmetry Activation
  • Shoulder press (3s pause at the bottom)
    • 6×45#
    • 6×75#


E3M – 6 sets

  • 3 Shoulder Press w/ 3s pause in bottom

We weren’t sure how our original percentages would work so I wanted to try it out at 50-60-70-75-80%. Made it, so I went 5 pounds more for the bonus 6th set, which ended up having me use 95-110-125-135-145-150#.

Hit a big bucket of balls at the range in the afternoon and then went to the gym around 5pm.

Power Cleans

  • 5x20kg
  • 5×40
  • 5×60
  • 2×70
  • 2×80
  • 2×85
  • 2×90
  • 2×95
  • 2×100
  • 2×105
  • 2×110

All touch-n-go reps. I chickened out on the second rep with 235# last week so was happy to get up to 242# today.

Accessory & Conditioning

Tested one 50 foot rope sled pull with 180# and then…

5 Sets

  • Prowler Rope Pull (180#, 50′)
  • High Prowler Push (180#, 50′)
  • 125m Run

Didn’t use a clock or anything. Was sitting on the ground for the rope pulls. Walked back to the prowler after the run and didn’t take much extra rest after getting there. I’ve been wanting to try these rope pulls for lat work and I could definitely tell that my problem shoulder (left) started to give out sooner than the right.

Jumped in on with class who were doing some alternating EMOM work and then did some carries with them.

6:00 EMOM

  • 5 OHS (135#)

Much harder than I expected. Maybe due to lats being fatigued?


  • 200m Farmer’s Carry (2×44# KB)
  • Rest while partner goes


Aerobic Sunday

Body feels good today. Little sore here and there. The ROMWODs are definitely hitting and opening up areas that have been tight for ages. I did a short little 10 minute shoulder video this morning before getting ready for the gym.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3 Sets
    • 5 ATYs (5#)
    • 30s Plank (with forward lean)
    • 10 PVC Pass-thrus (sticking point)
    • 10 Supermans (holding PVC)


5 Cycles

  • 3×5 T2B
  • 1:00 Rest

One more cycle than last week. Last week didn’t seem bad, but I couldn’t make it this week with the extra cycle. Had to split my final set of 5 into 3-2.


E3M – 5 Sets

  • 10 Pendlay Rows (supinated, 95#)
  • 10 Good Mornings (95#)

Good weight for the sets of 10s. I worked up a nice little sweat.


30:00 Aerobic Circuit

  • 200m Run
  • 100m KB Front Rack Carry (2 different weights)
  • 100m Farmer’s Carry (same KBs)
  • 1:30 Row or Air Dyne

Perfect day to be outside for this and just move without having to worry about the pace. I made a mistake and picked up 2×35# the first round since they were different styles. Used 26+35 the next round and then 35+44 for the rest. Made it through 5 full rounds, plus a run and the carries. Really enjoyed that one, but the front rack carry was much harder than I expected.

Finished up with Crossover Symmetry Iron Scap and heading to King Par to try out some new irons! Will do a 20 minute ROMWOD tonight.

Get Moving

Triceps and ass are sore from 16.5. Wasn’t very motivated today, but got bored. Finally hauled my ass out of the recliner and to the gym at about 6:30 for some movement.

Crossover Symmetry Activation

6 Rounds

  • 200m Sled Drag (115#)
  • 200m Farmer’s Carry (26# KBs)
  • 40s Handstand Hold (Facing Wall)
  • 5 Ring Swings

I set the clock so I’d work at least 40 minutes and then finish whatever round I was on. So it ended up being 6.

Crossover Symmetry Iron Scap

The 2 Girls

I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.


  • Jumping Jacks
  • Air Squats
  • Toe Touches
  • Hip Circles
  • Deadlifts
    • 6×155#
    • 6×205#
    • 3×265#
    • 3×295#


10:00 EMOM

  • 3 Deadlifts (315#)
  • 4 Burpees

Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.


Warmed up with 5 thrusters at 45# and 95#.

5 Rounds

  • 5 Thrusters (135#)
  • 8 C2B Pull-ups
  • Rest to normal breathing

I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.

Accessory Fun

3 Rounds NFT

  • 25/25m Prowler Sprint (180# – sled + weight)
  • 75m/75m Farmer’s Carry (44# KBs)
  • 3 Tire Flips

Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.

3-Part Metcon

Got a solid night of sleep, which I needed after that rowing workout.


  • Crossover Symmetry Activation
  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Agility Ladder Drills
  • Hang Power Snatch
    • 5×45#
    • 3×75#
    • 3×95#


  • 200m Run
  • 10 Hang Power Snatch (115#)
  • 5 Bar Muscle-ups
  • 4:00 Rest
  • 20 Back Squats (115#)
  • 400m Run
  • 20 Back Squats (115#)
  • 4:00 Rest
  • 5 Bar Muscle-ups
  • 10 Hang Power Snatch (115#)
  • 200m Run

Couple of sprint type sections sandwiched around a little grind with the squats. I went 6-4 on both sets of snatches but looking back wish I would have held on to the bar. 3-2 the first time with the MU, then all 5 unbroken in the final part. Squats were unbroken both sets. My work times were 2:16 – 3:47 – 2:25 so I finished everything at 16:28 on the clock. The rest was long enough to allow for a good push going into each part.


2 Rounds NFT

  • 200m Farmer’s Carry (25# bumper in each hand)
  • 50 OH Walking Lunges (50#)

I had to stop for a quick break at about 150m each time on the carry. Did the lunges in 2 sets of 25 both times. I really tried to pull my shoulders down and back holding those plates overhead. Should help with my stability.


8 Rounds

  • 20s Banana Rolls
  • 20s Rest

You have to picture Tony Horton saying “Superman…. ba-NANA” in your head when you do these. Didn’t feel much fatigue in the core doing these, but rolling around did put some pressure on the hips.