My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.


  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Goblet Squats (44#)
    • 15 Hollow Rocks
    • 150m Row

I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.

Strength & Gymnastics

E2M – 5 Sets

  • 9 RDL (165#)
  • 30s HS Hold

Did a little extra credit by adding the handstand holds.

5:00 EMOM

  • 8 Ring Rows (feet elevated)

Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.


6 Rounds

  • 200m Run
  • 15 American Kettlebell Swings (53#)
  • 10 Ring Dips

I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.

Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.


In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.

I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.

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.

Need Those Rest Days

Little sore through my hamstrings this morning. Probably some of that is due to the clean liftoff holds yesterday but I also think some of the ROMWOD poses are really stretching out that stuff. I sure do need it.

Such a nice day today. First day we’ll hit the 70° mark I think. I originally planned to pull the sled and then thought maybe I’d go for a run, but taking a rest day is the smart thing to do. Although I nothing was that high of an intensity yesterday, it was a lot of overall volume.

I did a 46 minute ROMWOD video and plan to hit golf balls at some point. Did another 10 minute ROMWOD focused on the shoulders after the driving range.

Too Heavy on the Bench

Woke up and out in the garage a little after 8. My hamstrings are still sore from the RDLs.


  • Crossover Symmetry Activation
  • 2 Sets – StrongFit Tricep Openers (8#)
  • Bench Press
    • 5×45#
    • 5×95#
    • 5×135#


E3M – 5 Sets

  • 11 Bench Press (165#)
  • 24 Alternating DB Curls (20#)

I know exactly why I decided to start with 165# last week on the bench work but it’s way too much over my 50%. I remembered doing 10 sets of 10 with 155# this winter with Bryan and figured I should go heavier than that. Last half of sets were slow this morning, too slow. Should be using 140-145 instead. The curls are still easy.


  • 50 GHD Sit-ups

Took me about 56-57 seconds for the first 25 and finished in 2:11. I had to start taking a few extra breath and breaking things up after 30 reps. I knew the 3:40 on March 1st was not a representative effort.

Took a break during the day and knocked out video 4 of the ROMWOD Welcome Series.

Headed to the gym at 4:30 to do Bryan’s Outlaw lifting with him.


  • Crossover Symmetry Activation
  • 45# Snatch Warm-up
    • Bottom Squat Hold
    • Muscle Snatches
    • Snatch Presses in Squat
    • OHS

Snatch Pull + Power Snatch + Squat Snatch

  • 40kg
  • 50
  • 60
  • 65
  • 70

Easy stuff. Looks like he’s on a deload week. Also through up an 80 kilo power snatch after.


  • 3×95#
  • 3×125
  • 3×145
  • 2×165
  • 3×175

I was using a 33X1 tempo and then lost the final rep with 165 while in the hole. I also didn’t have my grip all of the way out in a snatch width for any of those sets. No tempo and a snatch grip on my final set. I really need work on my stability with these.

Clean Lift Off w/ 5s Hold at Knee

  • 3×145#
  • 3×195
  • 3×220
  • 3×230
  • 3×245

Minimal rest between each rep. These were rough on the hook grip, but I felt better with them than I expected.

Back Rack Reverse Lunge

  • 3/3 @ 135#
  • 3/3 @ 165
  • 3/3 @ 175
  • 3/3 @ 190

I really like the reverse lunges. Not only is it better on the forward knee, but I feel like I can control the descent a lot easier and get full depth instead of banging my knee into the ground like on a forward step. Felt much more comfortable than with the overhead ones earlier this week.

Bamboo Bar Stability Work

  • 30s Hold (52#)
  • 30m Walk (52#)
  • 30m Walk (68#)
  • 3 Sets
    • 30s Hold (84#)

Challenging! Used 25# KBs, then added 8s, and 8s again.


3 Rounds

  • 1:00 AMRAP
    • Thrusters (95#)
  • 2:00 Rest

Really wanted to try these that were done in class earlier in the week. Right after that overhead stability work was not my best idea though. My reps were 24-23-19. Last round was nasty! I actually even rested in the bottom of a squat for about 5 seconds it was hurting so bad.

Finished up the ROMWOD Welcome Series later in the evening. Seems like a busy day but all of that really didn’t take too long.

Gettin’ Flexy

My hamstrings are a little more sore today. Shortly after waking up I did the 2nd video in the ROMWOD welcome path, which focused on hamstrings, hips, and low back. I’m so inflexible! Feels better than other yoga stuff I’ve done and you can definitely feel things opening up as you hold the poses for several minutes. Went to the 5:30pm class.


  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Toe Touches
    • 20 Hollow Rocks
    • 30s Bottom Squat Hold
  • 200m Run
  • Back Squat
    • 8×45#
    • 8×135#


E3M – 5 Sets

  • 8 Back Squats (185#)
  • 8/8 Kroc Rows (53#)

I used a controlled descent on the squats and put some focus into driving my knees out. Really tried to pull the rows with my lats and started each one from a dead stop at the ground. Worked up a nice sweat.


8:00 AMRAP

  • 10 Push Press (75#)
  • 30 DU
  • 10 Hang Snatch (75#)
  • 30 DU

Bryan based this off a recent Outlaw workout he did. I really liked it. Missed 1 double under in the middle somewhere and then missed right at the end with 2 seconds left as I was trying to speed them up to finish the set of 30 I was on. Ended up with 4 rounds plus the push press and 24 dubs. Snatches started to burn at the end of rounds 3 and 4.


  • 4:00 Plank (hands)

While the class did them in a tabata I just kept going. The last 2 was a mental struggle after the shoulder focused metcon and I was really shaking. Finished up with Crossover Symmetry Recovery.

Did another ROMWOD while watching TV later.

Drag It

Hamstrings and quads are a little sore. Had my maintenance appointment at the chiropractor so went and pulled the sled at the gym after for a recovery day. Put 70# on the 25# sled and went 1.14 miles in 24:43. Was really starting to feel fatigued at the end and could feel it after, though maybe something to do with it being a lower carb day and I haven’t had a lot through the week either.

After catching up on a episode 22 (from February maybe?) of the Brute Strength Podcast with the guys behind ROMWOD I signed up for a free trial and did 2 different videos in the evening. They were about 20 and 22 minutes. It’s been on my list to check out for quite some time, so finally pulled the trigger.

Week 4 Begins

Allergies were really hitting me last night. I did get up the energy to mow the lawn several hours after the workout, but I was exhausted. In bed by 10 two nights in a row. We got a little rain overnight so hopefully that gets a lot of the pollen out of the air and cools off my sinuses.

HRV is down more, to 85 this morning. With the combination of Kelly and not feeling great, I’m surprised it didn’t drop even lower. I have a weird soreness in my upper abs this morning, which had cramped up on me in the last round yesterday. Oh yeah, evil wheels are probably to blame for that.

Out in the garage at about 8 and warmed up with 5:00 Air Dyne (2.29 km).

Coffee Squats

Pause Front Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×205#
  • 5×225#
  • 5×245#

Put in the reps. Didn’t push it today, but will start pushing some weight the rest of the week.

In the afternoon I did yoga, following the YRG Double Black Diamond video. Diamond Dallas isn’t the greatest voice for yoga and he rushes through too many of the moves if you ask me, but it’s a nice alternative to the P90X YogaX. It was my first time doing this video from the series and it was about 65 minutes.

Playoff Hangover

red-wings-24-years-towelGot home late from the Red Wings playoff game last night. My HRV somehow recovered up to a 102 this morning from the 93. Not really sure I buy into the whole HRV thing because that was shitty food, beers, and not great sleep. Doesn’t add up to great recovery if you ask me.

Out in the garage at 8:30. Warmed up with 5:00 Air Dyne (2.35km).

Coffee Squats

Pause Back Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×285#

Yeah buddy! That woke my ass up. 🙂 I’ve never done any pause squat with that much, even for one rep.

Around 5 I took a little break from work.

  • Crossover Symmetry Activation
  • P90X YogaX (30 minutes until the first break)
  • Crossover Symmetry Plyometric