True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA


  • 5:00 TrueForm Run (0.84 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 I-Y (red)
  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Single Leg RDL (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Single Leg RDL (75#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 4 Landmine Squats (45#)
  • 4 Barbell Hip Thrusts (45#)
  • 4 Landmine Squats (90#)
  • 4 Barbell Hip Thrusts (95#)
  • 4 Landmine Squats (125#)


8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.


4 Sets

  • 12 alt Back Rack Reverse Lunge (155-165-175-185#)
  • 6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

  • 8 Landmine Squats (145-155-165-175#)
  • 8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.


3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5#)
  • 10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.


10:00 AMRAP

  • 40 Double Unders
  • 100m TrueForm Run
  • 10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

Brutal Leg Day


  • 80′ Lateral Monster Walks (ankles)
  • 80′ Monster Walks (ankles)
  • 10 Monster Squats
  • 6 alt Back Rack Reverse Lunges (75#)

My hips were burning after 20 feet of the monster walks with the circle around my ankles. It’s so much worse!


4 Sets

  • 12 alt Back Rack Reverse Lunges (125-135-145-155#)
  • 10/10 Single Leg RDL (foot on wall, 70# KB)

Good combo. Could have gone heavier for the lunges.

3 Sets

  • 16 alt Pistols
  • 24 Banded Prone Hamstring Curls (red)

First time trying the banded hammy curls and they were pretty good.


3 Rounds

  • 1:00 cal Bike Erg (standing, no seat, @10)
  • 10s Transition
  • 30s Weighted Plyo Lunges (35# DBs)
  • 1:20 Rest

I did two lunges and holy shit! In the first round I did some bigger sets but in rounds two and three I primary did a lunge on each leg and took a second rest. So much burn in the legs! I got 26-23-24 calories and the bike and get 18 lunges each time. This was just brutal.


3 Sets

  • 10/10 Side V-ups (5# ankle weights)
  • 10/10 Partner Banded Rotations & Holds (blue)
  • 10 Evil Wheels
  • 10 OH Crunches w/ 3s pause (50# DBs)

Really good combo here too. Great training day!


I’m maybe a little sore today from the pull-ups. I did my PT exercises in the morning and then went to the gym for the 4pm class.


  • 400/400′ Side Shuffle Walk
  • Steamboats
  • Backwards Walk
  • 30 cal Echo Bike
  • 2 Rounds
    • 10 Single Leg RDL (no weight)
    • 10 Kip Swings
    • 10 Air Squats
    • 10 PVC Passes


5 Sets

  • 3x10s RKC Plank w/ 5s rest
  • 10/10 Single Leg Half Squats (12”)

Those half squats are from PT and effectively a heel tap on the ground. Probably more like 1/3 squat. Supposed to be the best exercise for glute activation.


18:00 AMRAP

  • 6-8-10… Jingle Jangles (30’)
  • 20-30-40… Double Unders
  • 6-8-10… Air Squats (sit to MB on plate set at parallel)

I was planning on doing bike calories for the first movement, like the programmed workout, but got the idea to do the jingle jangles when I got to the gym. Didn’t miss a dub until 67/80 and then missed again right away. I think I missed 4x in the set of 90. Finished the round of 20-90-20 and then got three more runs. I looked at the clock just after four minutes in and thought, “Oh boy!” I kept up a solid pace throughout though, as evidenced by my double unders. I really concentrated on my air squats to keep a good back position. Felt really good!


McGill Big 3

  • 7-5-3 Curl-up
  • 7-5-3 Side Plank
  • 7-5-3 Bird Dog

Settle In

Went to the 9am class.


3 Sets

  • 15 Reverse Hypers (50#)
  • 5 Scap Pull-ups

4 Rounds

  • 10 Jumping Jacks
  • World’s Greatest stretch
  • 6 Lunges
  • 6 Air Squats
  • 10 PVC Passes
  • 10 PVC Good Mornings


  • 8/8 Back Rack Reverse Lunge
  • 8/8 Single Leg KB RDL
  • 2:00 Rest

I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.


10 Rounds

  • 10 Front Squats (75#)
  • 8 T2B

I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!

Stayed after class for this little gem.

45:00 EMOM (alt)

  • 40s cal Echo Bike
  • 40s Cal Row
  • 30s Target Burpees

That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.


When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.

Rough First Rep

Back to the 4:30 class for the third day in a row. What is wrong with me? Haven’t done that in 4 months maybe?


  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 2x
    • 20 Air Squats
    • 10 Plyo Lunges
    • 20 Banded Pass Throughs
    • 10 Toe Touches


10/10 Single Leg KB Romanian Deadlift

  • 1 Set 44#
  • 3 Sets 53#

Class was doing deadlifts so I did these. Cut them off before I tweaked something.


  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 10 Muscle-ups
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 50 Air Squats

Decided to do the muscle-ups in place of a 10 meter bear crawl which seemed pretty pointless. I was questioning the idea when my right arm got caught up weird on my first rep and I had to fight for what felt like 5 seconds to get it in position and do the dip. So then I dropped. Did 4, 2 and missed, 2, and 1. That first rep really fucked with my head and used up some energy otherwise I think my plan of 4-3-3 would have been fine. Burpees were a slog after a while. Finished in 18:50.

Heading to Forest Dunes in the morning for a couple of days of golf!

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.


  • Banded pass-thrus
  • Bottom Squat Hold
  • Butt Kicks
  • 600m Run

Partner Chipper

30:00 AMRAP

  • 60 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 40 Ball Slams (25#)
  • 30 Burpees
  • 20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.


3 Sets

  • ~75m
  • Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.


5 Sets

  • 6/6 Single Leg RDL (145#)
  • 10 Incline DB Bench Press (45°, 40# DBs)
  • 8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

Enough Decline?

Don’t seem to be feeling any effects from the long rowing session yesterday. In the garage before 1pm.


  • Crossover Symmetry Activation
  • Bar Hangs

OHS (55X1 Tempo)

  • 2×45#
  • 2×75#
  • 2×95#
  • 2×115#
  • 2×135#
  • 2×150#
  • 2×165#
  • 2×175#

Still able to make a 10# jump this week. My fingers really dig into my palms after holding the bar overhead that long, especially with the heavier weights. Close grip felt better today, probably from the hanging I did to warm-up. Wasn’t even close to my snatch grip width on the final set, so my mobility must be improving.


5 Sets

  • 12 Curls (Fat Gripz, 55#)
  • 6/6 Single Leg RDL (135#)
  • 15 Decline DB Bench Press (50#)
  • 12 Back Extensions

After the fat curls it started to get hard to hold the bar through the Romanian deadlifts. I think it’s time to switch from the declined dumbbell bench press to something more challenging, especially after 4 weeks. Maybe I’ll go to inclines.