May 24, 2023

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GREAT DAY! PRs all over the place

Builder with an all time gym record on 2000 Row of 6:58

I was 1 second off my PR with 7:29

Lots of other great scores

Murray went from 158 average watts on 20 min ride to 189!

The bell was ringing

STRENGTH

Squat Clean + Split Jerk

4x3+1) @ 139.75Ib

*Not TNG.

Front Squat

3x8 @ 167.5lb

Pause Front Squat

3x5 @ 130.0lb

*Pause for a full second in the bottom, with no motion.

• PERSONAL RECORDS

1RM Clean and Jerk (Full Clean)

215 (LB)

1RM Front Squat

250 (LB)

1000m Row (Easy)

Rest 1:30

400m Row @ 01:52/500m

Rest 1:00

200m Row @ 01:47/500m

Rest 1:30

2000m Row Time Trial

-

...Rest up to 5:00

500m Row (EASY)

ROW

PERSONAL RECORDS

2km Row

1km ROw

v NOTES

^

7M 285

3М 355

Metcon

For Time:

30-20-10

Burpee Pull-up

15-10-5

D-Ball or Sandbag Clean 150/100

May 23, 2023

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Squat Clean + Split Jerk

1x(3+1) @ 133.2lb

1x(2+1) @ 144.3lb

1×(2+1) @ 155.4lb

1×(1+1) @ 164.65lb, @ 172.05lb, @ 177.6lb

3x(1+1) @ 177.6lb +

Deadlift

1x5 @ 284.75lb

1x3 @ 301.5lb

1x1 @ 318.25lb

2x1@ 335.0lb +

1 x Burnout Set @ 217.75lb

EMOM 28

1) 16/13 Cal Row

2) 1 Round of "DT" 135/95

3) 14/11 Cal Fan Bike

4) Rest

* Round of "DT"=

12 Deadlift +

9 Hang Power Clean +

6 Shoulder to Overhead

Incline Dumbbell Bench Press

4×10

Toes Up Dumbbell Romanian Deadlift

4×12

3X

1:00 Face Down Chinese Plank

0:30/0:30 Copenhagen Plank

*Rest as needed between rounds.

May 19, 2023

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All supplements stayed the same

Diet pretty good while working in the Keys

Back in garage today

Squat Snatch

1x2 @ 148.0lb

1x1 @ 153.55lb

1x1 @ 160.95lb

1x1 @ 170.2lb

1x1 @ 177.6lb

3x1 @ 177.6lb +

Snatch Pun

3x3 @ 185.Olb

2x3 @ 194.25lb

AMRAP 4

21/18 Cal Row

21 Dual Kettlebell Deadlift 70's/53's

21 Strict Handstand Push-up

t

Rest 2:00

AMRAP 4

15/12 Ca Row

15 Dual Kettlebell Deadlift 70's/53's

15 Kipping Deficit Handstand Push-up 2"/1"

+

Rest 2:00

+

AMRAP 4

12/9 Cal Row

12 Dual Kettlebell Deadlift 70's/53's

12 Kipping Deficit Handstand Push-up 6"/4"

2 mile run for finisher

May 18, 2023

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Traveling for work this week

Florida Keys. It’s hot here and I felt the difference when I would take an LMNT pack in the day. I wish I had them when I was fishing everyday.

Long days on the water don’t allow for the type of workouts I get back home but I hit a deck of cards as an absolute minimum

Example

Spades= burpees

Clubs= push-up

Hearts= sit-up

Diamonds= squats

Jokers= 200 flutters each

I have tried to stay compliant on my diet. Supplements have stayed the same

I’ll be interested to see what the scale says tomorrow morning when I’m back on track

Lots of training coming up

Next event is the Masters Qualifier in August

May 12, 2023

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Power Clean + Power Jerk

1x(2+1) @ 172.2Ib

1x(1+1) @ 184.8lb

1x1+1) @ 191.11b

1x(1+1) @ 197.4lb

1×(1+1) @ 203.7lb

3×(1+1) @ 203.7lb +

Split Jerk

1x3 @ 196.0lb

1x2 @ 208.25lb

1x1@ 220.5lb

1x1 @ 227.85lb

1x1@ 232.75lb

3x1@240.16 +

10 Rounds:

10/8 Cal Fan Bike

1 Round of "Macho Man'* 205/145 (or 67% of limiting movement's 1RM)

For Time.

*1 Round of "Macho Man" =

3 Power Clean +

3 Front Squat +

3 Power Jerk

I did this at 95 lbs. builder at 155!

Glute Ham Raise

4x8-10

*If needed, do a slow, controlled eccentric, and then use assistance to come back up.

4x

15 Reverse Hyper Extension

10 Sandbag Good Morning

  • Rest as needed between each round.

  • *Hold the sandbag at chest height.

Todays Mobility Flow:

1. Kneeling Hamstring Hold | 60 Seconds | 2 × Increase

2. Inch Worms | 20 Seconds (10 Reps each leg)

3. Wall Ankle Stretch | 90 Seconds | 3 x Increase

4. Squat Bounces | 30 Seconds

May 9, 3033

/

Squat Clean + Front Squat + Split Jerk

4x(1+2+1) @ 138.75lb - 151.7Ib

+

Squat Clean + Split Jerk

4×(1+1) @ 155.41b - 173.9lb

Sumo Deadlift

3x6 @ 167.5lb

Deadlift

6x1 @ 268.01b

EMOM 40

1) 15/12 Cal Fan Bike

2) 3/3 Heavy Alternating Dumbbell Snatch 100/70

3) 15/12 Cal Row

4) 5-6 Ring Muscle-up

*Choose a weight on the dumbbell that you can get through six reps in less than thirty seconds. These do not need to be touch

and go. Choose a rep number on the muscle-ups that can be completed unbroken; this should be about 1/3 of your best max

unbroken set. You can scale to 10-15 chest-to-bar or pull-ups if

you do not have muscle-ups.

50 on dumbbell

3 muscle ups

Todays Mobility Flow:

1. Flamingo Stretch | 60 Seconds

2. Box Hip Hold | 90 Seconds | 3 x Increase

3. Pelvic Tilt | 15 Reps

4. Rack Slides | 3 Reps

Breakfast 7:30 30/30/15

Water

Coffee

Sauna - 40 min

May 10, 2023

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Charity workout today for the Ronald McDonald House

6000lbs/6000 m

As a 2 man team complete

6000 lbs of each

  1. Push press

  2. Deadlift

  3. Hang clean

  4. Front squat

  5. 2000 m ski

  6. 2000 m row

  7. 2000 m bike

For time. Teams strategize on the fastest way to get through all this work. Loads are subject to team strategy

Example

45 lbs + 133 reps = 6000 lbs

275 lbs+ 22 reps = 6000 lbs

Turner and I finished 3rd at 20:00 even. Trevor and Mathew take the belt with Builder and Josh in 2nd.

May 8, 2023

/

Rain this morning so I called an audible to the Mat Fraser HWPO 40 min EMOM that was scheduled. We will save that for tomorrow

Today

Bench press

5,5,3,3,1,1,1 - got my heaviest bench since high school

Skull crusher

5,5,5,5,5

Deck of cards

Spades =burpees

Clubs = push-ups

Hearts = v ups

Diamonds = ATG split squats

Joker 1= 20 cal bike

Joker 2 = 20 cal ski

There were 10 jokers! Alternate machines each time

May2, 2023

/

Wake 4:34

Sleep quality- good woke up 2x

9:30-434

Took Apigen, Theanine, Magnesium, inositol, zinc, glycine before bed

183 lbs

Pre- beta alanine, caffeine, LMNT

10g carbs apple juice, 10 G protein

Water

Power Clean + Power Jerk

2x12+2\ @ 172.2Ib

5x(1+1) @ 182.7lb - 195.3lb

t

Touch and Go Power Clean & Jerk

1x6 @ 136.5lb

For Time:

100 Strict Press @ 67.5lb

For Time:

120/100 Cal Fan Bike

80 Wall Ball 20/14

15 Rope Climb 15'

†

Rest 5:00

+

For Time:

5 Rope Climb 15'

40 Wall Ball 20/14

60/50 Cal Fan Bike

32:55 total time

Barbell Good Morning

4×10

Weighted GHD Back Extension

4x10

Post workout stretching mobility

Coffee

Shake -30 g p, 1 cup oats 60 g c, 15 f pecans

Sauna 1 hr

Water

By now finished 3/4 gallon

May 1, 2023

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EMOM 8

6 Back Squat @ 188.5lb

Front Squat

3×5 @ 162.5lb

Bench Press

3x1 @ 190.65lb

3x(4-6) @ 180.4lb

2 Rounds:

700m Row @ 02:00/500m

Rest 1:00

350m Row @ 01:51/500m to 01:47/500m

Rest 0:45

350m Row @ 01:51/500m to 01:47/500m

Rest 0:45

200m Row @ Sprint

*Rest 2:00 between rounds.

Dumbbell Coffin Press

4×12

EZ Bar Skull Crusher

4×8

4х

15/15 Russian Twist

15 V-up

10/10 Bicycle Kick Crunch

*Rest as needed between rounds.