Track & Donuts

Walked 18 holes yesterday and was a little sore in my chest and shoulders. Got a slight headache later even though I drank a lot of water with electrolytes. We headed to the track at Heritage High School at 3:00 today. Warmed up with a 400m jog.

5 Rounds

  • 200m Run
  • 100m Sprint
  • 100m Walk
  • 200m Run
  • 100m Sprint
  • 100m Walk
  • 100m Sandbag Carry (100/65#)

Though I stayed pretty consistent and I felt good. Finished in 31:20. Not knowing how long something like this would take I originally programmed four rounds and added the fifth when I got there to make sure I went over the 30 minute time domain. With the warm humid weather my arms were so sweaty it got increasingly hard to keep golf of the sandbag, but I made each 100 meters unbroken.

6 Rounds

  • 5x Bleacher Runs (18 steps)
  • 20 Incline Push-ups (2nd bleacher seat)

This was much worst than I expected! So nice for a change of scenery and to be outside.

Happy National Donut Day!!2020-national-donut-day.jpeg

No Way!

I mowed the lawn yesterday and didn’t really do much else. Shitty night of sleep because of worries. 🤷🏻‍♂️ My hands are sore from hook gripping and holding the bar! My traps are sore too from shrugged cleans. Went to the Heritage track at 10am and then back to the garage.

Conditioning

  • 800m Walk
  • 400m Jog
  • 400m Walking Lunge
  • 400m Walk

After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.

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Last October my time was 10:39, when I alternated between 20 step-through lunges and 20 bringing my feet together. My goal was to go sub 10 today, by doing 30 step-throughs followed by 10 with a feet gather. I was surprised how great I felt at 100 meters and knew I was flying. As I rounded the final corner I turned to see where Brandi was and she was not far behind me! So I pushed it doing a final 62 step-through lunges without stopping. My time was 8:47!!! Holy Fuck I couldn’t believe it.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 6×145
  • 3×185
  • 3×205
  • 3×220
  • 3×230
  • 3×240
  • 3×250
  • 1×262.5

Went for a PR, because why not, but it came off the rack weird so I called it after one rep.

Midline

E2M – 5 Rounds

  • 16 Alternating V-ups
  • 16 Heel Reaches (leg lifts without lowering legs to the ground)
  • 12/12 Side Plank Bounces

Another good one from Kristi. I did my side plank bounces with my hand on the ground.

Accessory

5 Sets

  • 30s HS Hold (try to take feet off the wall)
  • 30s Rest
  • 30s Banded Curls (blue band, last 4 sets with fat grips, ~25 reps)
  • 30s Rest

On the 12th Day of Running

Not a great night of sleep, but HRV went from a red 89 to green 107. I actually felt better yesterday. Rained out for golf today so I went it to lift with Alex at 5:30. Warmed up with Crossover Symmetry Activation, bottom squat holds, and a lot more empty bar snatch work than usual.

Snatch

  • 2x2x40kg
  • 2x2x50kg
  • 2x60kg
  • 2x70kg
  • 2x75kg
  • 1x80kg
  • 1x85kg
  • 1x88kg
  • 2 misses 92kg
  • 1x92kg

I wasn’t feeling crisp from the get go. Either the 85 or 88 was pretty forward, so I stopped my descent, pulled the bar back and it ended up being a power snatch. I was in my head on the attempts with 92, I think because it just wasn’t feeling as good as it has been. I’ve been hitting 90 no problem. Committed and the bar locked into place nice and smooth after a nice rest. Stopped on the success. That’s about 203#, which I think is the most I’ve done since setting my PR of 210# in October. Four workout days in a row could have something to do with how I felt too.

Pause Back Squat

  • 5x20kg
  • 5x70kg
  • 5x90kg
  • 5x105kg
  • 3x120kg
  • 3x130kg
  • 3x135kg

Just a short pause in the hole to make it harder. Tried out some adjustments I picked up from a video with Ed Coan. Could really feel a difference. Squatting kilos seems so weird because I don’t know the jumps or have a good feel for what’s on the bar. Reps felt solid. I wore the belt for the last two sets. That was almost 298# for the final set, so I’m happy with that.

Run Every Day

Got home and headed out for my run. Rain had stopped earlier in the day, though I did get a little mist when I was starting out. It was a great temperature for running. Around a mile and a half my stomach was not agreeing with the protein shake I drank during squats. I was actually feeling pretty good before that too. Once I hit the stoplight I decided to walk home from there. Ran 2.13 miles in 20:32 and walked about 3/5 of a mile.

Windy Cancun

Can’t believe how windy it has been here. Walked on the beach yesterday and today after breakfast. Didn’t really do anything else yesterday though. Hit up the fitness center around 12:30 today.

  • 4 Rounds
    • 25 Push-ups
    • 20 Lunges
    • 0.25 Mile Walk (15% incline, 3.5 mph)
  • Cash out: 50 Push-ups

The stupid treadmill wouldn’t stay paused enough while I was doing my push-ups and lunges, so I had to reset it after the first two rounds, which took at least 30 seconds. The pause didn’t work after the 3rd walk, so I was able to get right back on after my reps were done. Whole thing took 25:50. I did 10-10-5 for the first 3 rounds of push-ups and 15-10 on the 4th. For the 50 I was able to get in 3 sets of 10 before having to break them up. Very little rest in between all sets of push-ups. Walked 5:00 on the treadmill to cool down.

Heading home tomorrow.

In Mexico

In Cancun until Thursday. Needed that day of rest yesterday while traveling. My back feels great. I thought it would be in rough shape after the competition. Rose and I hit up the fitness center in the hotel around noon.

20:00 AMRAP

  • 1:00 Walk (15% incline at 3.5 mph, increased a little on the last 3 rounds)
  • 10 Push-ups

Could really call it a hike I guess. Had never tried something like that. Never had to break up the push-ups. I think I did 15 rounds plus a little time on the next walk, but lost track. Never really had to slow down on the push-ups, but that estimate should be pretty spot on. Walked 5:00 to cool down. Nothing crazy, but got the heart rate up, sweated, and worked on my push-up weakness. Mission accomplished. Walked 5:00 on the treadmill to cool down.

Invested

This weather is terrible for a vacation in Northern Michigan. I’m not sure if it’s really July or if it’s October!

E2M 20:00

  • 10 Weighted Burpees (20# vest)
  • 10 Weighted Sit-ups (20# vest)

So that was 100 reps of each. Did the two movements back to back and it took about 50 seconds each round. The burpees weren’t as bad as I expected and took me about 25 seconds. The sit-ups got really tough in the last few rounds.

10 Rounds

  • 1:00 Bottom Squat Hold (20# vest)
  • 15s Rest
  • 30s Weighted Plank (20# vest)
  • 15s Rest

Doing weighted squat holds was a new one for me. Planks weren’t too bad, even after all of the sit-ups.

Did DDP Yoga Energy! with my sister in the afternoon. I need to start doing this stuff regularly.

In the afternoon I put the weight vest back on and went for a 2 mile walk. As soon as I got back I did some air squats.

  • 50 Air Squats (20# vest)

Leg burn! Took me 1:08.

Grinding Smolov Jr.

Headed in early before the 9am so I could finish up week 2 of Smolov Jr. shoulder presses.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 10x3x137.5#

Felt rough from the get-go, but I made it through every set. Rushed in and started right away too without any other type of warm-up. Was only taking about 90 seconds of rest between sets so I could finish before class started. The final week should be interesting. I think I’ll bump up the weights a bit over the recommended. My shoulders are feeling strong!

Warm-up

3 Rounds NFT

  • 300m Row
  • 15 Reverse Hypers on GHD

I worked up quite the sweat!

Warmed up deadlifts with 4×155#, 4×245#, and 4×315#.

XWOD

  • 4-4-4-4-4-4 Deadlifts (365#)
  • 2-1-2-1-2-1 Explosive movement
    • 2s: Split Jumps (2 each leg, sandbag on back)
    • 1s: Kneeling Jump (10.25″ – 45-45-25 HG bumpers stacked)

Haven’t done any heavy deadlifts for volume in quite some time. Felt really good!

Conditioning

5 Rounds (Tabata style)

  • 20s Wall Balls (20# MB, 10′ target)
  • 10s Rest
  • 20s Sit-ups
  • 10s Rest

I did 10 wall balls and 11 sit-ups each round.

Midline

3 Round NFT

  • 20 Russian Twists (53# KB)
  • 45s Plank

After class I stayed to do some extra work. Did Crossover Symmetry Iron Scap with the blue bands for heavy and yellow for light. Burn baby!

4 Rounds NFT

  • 15 GHD Sit-ups
  • 15 Back Extensions

Focused on being as explosive as possible for both movements, which got me breathing pretty damn heavy. Took solid rest between rounds to recover.

In the evening I went for a walk. 3.22 miles in 48:29. During the summers my conditioning is always the best, which I attribute in large part to walking so much on the golf course. Felt like some fresh air tonight and the walk was perfect.

Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

  • 2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

  • 1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

  • 2 @ 165#
  • 2 @ 165#
  • 2 @ 175#
  • 2 @ 175#
  • 2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#

These felt really tough.

4 Rounds NFT

  • 20 GHD Sit-ups
  • 20 Back Extensions
  • 5 GHR
  • 5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.