Sept 14, 2022

Outstanding start to the day and a great way to finish off my training for the elk hunt I have next week.

Taking my own advice from my podcast, I have tapered training this week to insure that I show up uninjured and fresh.

I have been maintaining intensity but decreasing weight and any movement that doesn’t feel quite right. Things that would normally barely even be felt become something that I avoid in exchange for a different movement.

Today, I felt something extremely slight in my left shoulder as I was doing pull-ups so I immediately transitioned to regular push-ups instead.

I took it easy which was hard to do and not as much fun as putting the pedal down. I also subbed ski for the running we did today on the outside chance that I might injure my calf on a simple run.

Today:

Squat Snatch

1x3 @ 119.01b

1x2 @ 127.5lb

1x1 @ 130.91b

1x3 @ 136.0lb

1x3 @ 119.0lb

Overhead Squat

1x5 @ 92.5lb

1x5 @ 111.01

1x5 @ 120.25lb

1x5 @ 129.5lb

2x5 @ 120.25lb

Snatch Pull

1x3 @ 153.0lb

1x3 @ 161.5lb

1x3 @ 170.016

Then

4 Rounds:

300m Run (Fast)

300m Run (Slow)

100m Run (Sprint)

*Rest 1:00-2:00 between rounds.

Then

For Time:

1200m Run

12 Rounds:

4 Strict Handstand Push-up

8 Chest To Bar

12 Air Squat

*Wear a weight vest if you are able to.

Then

Strict Pull-up

3 × AMRAP

Band Assisted Strict Pull-up

1 x AMRAP

Barbell Bicep Curl

3x21's

*For each set of 21's, complete 7 bottom half rep, 7 top half reps,

then 7 full reps.

Sept 13,2022

Been a good but busy week. Great group today and yesterday!

Today

Strict Press

Max Reps @ 138.75lb

2 Sets @ 116.55lb, Match Reps From First Set

Hip Thrust w/ Band Around Knees

3x10

Heavy Bulgarian Split Squat w/ 2 Kettlebells or 2 Dumbbells

3×8/8

Then

4 Rounds:

300m Row @ 01:49/500m

300m Row @ Recovery Pace

200m Row @ Add your Personal Record below/500m

*Rest 1:30 between rounds

then

2/2/2/2 Minutes On / 1 Minute Off

15 Deadlift 225/155

15/12 Cal Fan Bike

Max Rep Toes to Bar In Remaining Time

Sept 9, 2022

Small but mighty group this am.

Mathew showed up at 4:30 then Ben, Steen, Rusty me and moose + June, Jude, and Ellie. Great dog day!

Squat Clean + Split Jerk

3x(2+1) @ 175.5lb

1x(1+1) @ 189.01b

2x(1+1) @ 200.25lb

Deadlift

3x3 @284.75lb

Then

EMOM 12

1) 15/12 Cal Row

2) 50' Single Arm Dumbbell Overhead Walking Lunge*

*Switch arms every other round

EMOM 12

1) 14/11 Cal Fan Bike

2) 10 Dumbbell Snatch 50/35

EMOM 12

1) 14/11 Cal Ski Erg

2) 15 GHD Sit-up

Have a good weekend

Sept 8, 2022

Two good days of training with great groups

Yesterday

All bike…however I did the ski erg because my knee has a touch of vaginitis that I have to clear

Today

Pulled sled which has really helped my knee

Then

Back Squat

1x5 @ 191.75lb

1x4 @ 221.25lb

1×4 @ 236.0lb

1×4 @ 250.75|b

Bench Press

1x5 @ 130.016

1x5 @ 150.0lb

1x5+ @ 170.01b

Then

Every 4:00 x 20:00 (5 Rounds)

24/20 Cal Fan Bike

15 Chest To Bar

Then

AMRAP 15

3 Parallette Handstand Push-up

3 Front Squat 205/155 (or 50% of 1RM Front Squat)

6 Parallette Handstand Push-up

6 Front Squat

9 Parallette Handstand Push-up

9 Front Squat

...etc.

Then more knee stretching

Great workout with a great group this morning!

Strangely, we were missing all our “J”s

Justin, Jimmy, Josh, Jody, Jaenicke, Joyner, Jude 🐶, Jay D, Jay E, jordan all missing

What is going on? A J mutiny?

I hope everyone has a great day! Hopefully we will see some J’s tomorrow

Sept 6, 2022

Yesterday was a good workout with the group that started at a leisurely 8 am. We had, Ben and Jaqueline, Mathew and his 3 kids, Robert, Rusty and me + Moose. Ellie is on injured reserve due to a cut paw.

It was a good one yesterday starting with strict press 5,5,5,5

then

Ski, Sandbag clean and then ski in remaining time 2/2/2/2 with 1 min off

Then some core movements to finish it off

Today

Squat snatch - which was a power snatch for me 5.5.5

Overhead Squat which I subbed for backwards sled pulls due to right knee

then 6 pullups, 500 m on ski, 10 Sandbag Cleans x 4 rounds

then

400 m run x 6. - I only did 4 but had no discomfort or injury! Ya!

Good day today!

Sept 2, 2022

Travel has been occupying my time lately. A trip to Auburn for my daughter, then Alaska then right to SC. I have not been posting here but I have been able to maintain fitness to a reasonable level as well as staying on my eating plan.

After all the travel I weighed in at 175 which was only up 4 pounds from where I left. I felt pretty good about that. I did a deck of cards (at least) every day while gone which isn’t enough to achieve elite fitness, but it is enough to maintain a level. Mostly, it allows me to keep moving and get a little sweat going anywhere, at anytime with no equipment.

Back in the garage today we did

Back Squat

5,5,5,5,5 135-195

then Bench Press

3x 12 light weight

Then

Metcon

2 rounds Cindy

5 Sandbag cleans

Max cal on Ski Erg in remaining time

2:30 on/1:30 off x 6 rounds

then

30 Bicycles

15/15 side plank hip touches

20 candlestick toe touches

Alan brought a new guy, Ben. Welcome. Alan, Josh, Steen +June, Will Ensign, Mathew Nuar, Me + Moose