Tuesday June 17, 2025

🏋️‍♂️️ Weekly Training Log – June 17, 2025

Theme: Front Rack Firepower & Sprint Efforts for Output

📊 Strength & Technique Work

Lifting Session:

• Front Rack Hold: 2 sets of 30 sec @ 135 lbs

• Front Squats: 3 reps each at 175, 195, 195, 195 lbs

• Clean & Jerks: 2 reps each at 155, 175, 175, 175 lbs

• Jerks: 3 sets of 3 reps @ 155 lbs

Total Volume: 5305 lbs

Hefty front rack session today. Stability and posture under load felt great. Jerks finished crisp. Legs were torched going into conditioning.

🔥 Sprint Intervals – 5 Rounds for Time (RFT)

Format: 5 Rounds, Each Round for Max Output

• 500m Row – 1:38

• Rest 5 minutes

• 31 Thrusters @ 75 lbs – 1 minute

• Rest 5 minutes

• 39 Box Jumps (20") – 1 minute

• Rest 5 minutes

• 400m Run – ~1:30

• Rest 5 minutes

• 24 Burpees – 1 minute

Pure energy systems work here. Sprint, rest, repeat. Row was sharp. Thrusters burned. Burpees sealed the deal. Each effort was a test. Ready for more.

🧠 Journal Entry

Full system charge today. Rowing opened up the lungs. Front rack work reminded me how posture makes or breaks the day. Loved the 5-round structure—each effort was isolated and intense. Feeling stronger every day this week.

Monday June 16, 2025

📊 Strength & Technique Work

Lifting Session:

• Sots Press: 5 sets of 5 reps @ 45 lbs

• Clean Grip Overhead Squats: 3 sets of 3 reps @ 65 lbs

• Power Cleans: 3 sets of 3 reps – weight not logged

Total Volume: ~1710 lbs (approx.)

Kept the loads lighter today to recover from travel and the wedding weekend. Focused on position, tempo, and quality of movement. Everything felt great and controlled.

🔥 SealFit WOD – Barbell Complex + Run Warm-Up

Warm-Up Format:

• 1 Mile Run

• 1 Barbell Complex #1 @ 75 lbs

• 1 Barbell Complex #1 @ 85 lbs

• 1 Barbell Complex #1 @ 95 lbs

• 1 Barbell Complex #1 @ 105 lbs

Excellent group energy today. Builder edged out the field at 18:45. Crew included Me, Rusty, Kim, Hayden, Ethan, Whit, and Alan. Loved this flow.

🔥 SealFit WOD – Draconian Work Capacity #2

For Time: 11:39

Descending Ladder:

• Power Cleans @ 115 lbs (modified from 135 lbs due to travel recovery)

• 100m Row between each set

Rep Scheme: 10-9-8-7-6-5-4-3-2-1 Power Cleans

Felt great today. Dropped to 115 lbs due to long flight but still pushed the pace. Heart rate spiked and stayed there. Solid mental and physical push.

🧠 Journal Entry

Back from Clay’s wedding and felt surprisingly strong today. Lightened the load to respect the travel fatigue but still got a lot out of it. Sots press and complexes felt sharp. Great crew energy. Builder lit it up. Grateful for the movement today.

Friday June 13, 2025

📊 Strength & Technique Work

Lifting Session:

• Snatch Sott Press: 5 sets of 5 reps – heavy per set

• Pause Overhead Squat: 3 sets of 3 reps – heavy per set

• Hang Snatch: 3 sets of 3 reps – heavy per set

• Snatch Deadlift: 3 sets of 3 reps – heavy per set

Full snatch day focused on depth, stability, and control. The Sott press was humbling and highly effective. Each phase of the snatch chain reinforced strong movement patterns.

🔥 Hero WOD – “Forrest”

3 Rounds For Time:

• 20 L-Pull-Ups

• 30 Toes-to-Bar

• 40 Burpees

• 800 Meter Run

Named in honor of U.S. Army Staff Sgt. Forrest Sibley, this WOD is a grinder. Previous best: 30:48 Rx’d (2018-06-12). Long, sweaty, and mentally taxing. Pure grit to finish this one.

Thursday June 12, 2025

📊 Strength & Technique Work

Lifting Session:

• Pause Back Squat: 4 sets of 3 reps – heavy per set

• Drop Snatch: 5 sets of 5 reps – heavy per set

• Snatch: 3 sets of 2 reps – heavy per set

• Strict Snatch Press: 5 sets of 5 reps – heavy per set

Focused on snatch mechanics today. Paused back squats opened the session strong, and strict snatch press capped it off with controlled overhead stability. Great barbell refinement day.

🔥 Hero WOD – “Marco”

3 Rounds For Time:

• 21 Pull-Ups

• 15 Handstand Push-Ups

• 9 Thrusters (135/95 lbs)

U.S. Marine Cpl. Marc T. Ryan was killed in action on Nov. 15, 2004. This workout honors his life and sacrifice. Previous time: 8:06 Rx’d (2017-09-26). Heavy intensity and respect during every rep.

🏋️️ Finisher: 50 Pull-Ups For Time

• Previous Time: 1:51 (June 11, 2025)

Still feeling the effects from yesterday’s pull volume. Good to revisit and reinforce high-skill gymnastics capacity.

Wednesday June 11, 2025

📊 Strength & Technique Work

Lifting Session:

• Snatches: 3 sets of 3 reps @ 95 lbs

• Clean & Jerks: 2 sets of 1 rep @ 155 lbs, 2 sets of 1 rep @ 175 lbs

• Back Squats: 3 sets of 2 reps @ 225 lbs

• Good Mornings: 4 sets of 6 reps @ 85 lbs

Total Volume: 4905 lbs

Oly day. Snatches and clean & jerks moved well, back squats felt crisp, and good mornings gave the posterior chain a solid finish. Moderate load, high skill focus.

🔥 WOD – AMRAP 7: Clean & Jerks + Double Unders

7:00 AMRAP:

• 7 Clean & Jerks @ 135 lbs

• 42 Double Unders

Result: 3 rounds + 7 Clean & Jerks + 14 Double Unders (168 reps)

Rusty led the way with 3+7+16. Small but mighty crew: Ross (Alan's roommate), Mathew, Gus, Robert, Ethan, Will H. Good intensity across the board.

💪 Finisher: 50 Pull-Ups For Time

Time: 1:51

Grip was taxed from the AMRAP but still pushed through with a strong pull-up set. Always a solid finisher.

Tuesday, June 10, 2025

📊 Strength & Technique Work

Lifting Session:

• Front Squats: 3 sets of 5 reps @ 135 lbs

• Cleans: 3 sets of 3 reps @ 155 lbs

• Clean Deadlifts: 3 sets of 3 reps @ 225 lbs

• Shoulder Press: 5 sets of 5 reps @ 155 lbs

Total Volume: 9320 lbs

Continued going a little light today. Front rack work felt solid, shoulder press was consistent. Clean pulls were heavy but controlled.

🔥 WOD – Chipper (For Time)

For Time:

• 60 Wall Balls

• 50 Push-Ups

• 40 Kettlebell Swings (53 lbs)

• 30 GHD Sit-Ups

• 20 Burpees

Time: 8:22

Builder took the crown with 7:23. Lucas 8:26, Kyle/Alan/Rusty 8:29, Ethan 10:11. Hard push. Packed leaderboard today with full intensity.

🏋️️ Finisher: Pull-Up Bar Hang Challenge

5 x 1 Minute Hang

• Accumulated 3+ minutes total hang time

Grip challenge and core engagement. Great way to close the day and build resilience.

🧠 Journal Entry

Big volume today. Loved the mix of technical barbell work, a fast and dirty chipper, and a grindy finisher. The energy in the gym was strong, and Builder’s strategy to go unbroken on the wall balls paid off. He got ahead and no one could catch him. Great balance of strength, speed, and grit. Ready for what tomorrow brings.

Monday June 9, 2025

🏋️️ Weekly Training Log – June 9, 2025

Theme: Big Group Energy + Chipper Grit

📊 Strength & Technique Work

Lifting Session:

• Back Squats: 4 sets of 4 reps @ 195–205 lbs

• Snatch Pull + Snatch Complex: 3 sets of 2 reps @ 75–95 lbs

• Snatch Pulls: 3 sets of 2 reps @ 135 lbs

• Push Press: 4 sets of 6 reps @ 115 lbs

Total Volume: 7260 lbs

Building back up after the wedding. I intentionally trained light for a week or so leading up to that. I have learned that if I have to back off for any reason or because I choose to it is wise to come back gradually and slowly. Back squat felt strong and I had good range of movement but kept it at least 100lbs lighter than former training weight, snatches moved well but I stayed in a Power Snatch and light, and push presses were clean. Another solid base-building day.

🔥 WOD – Chipper Conditioning Set

Completed For Time: Deck Of Cards #4

• Burpees

• Grasshoppers

• Sit-Ups

• V-Ups (Hardest part)

• 50 Push-Ups

• 3-Minute Plank Hold

Different Deck Of Cards workout but still tough with full-body focus. V-ups went to failure for most of us. Core focus with enough burpees to breathe hard and sweat. Great group: Rusty, Kyle, Will E, Ethan, Robert, Builder, Jim, Alan, Kim, Me, Moose. All pushed hard.

🧠 Journal Entry

Monday kicked off strong with a big group and some serious intensity. Loved the team dynamic today — everyone showed up and pushed. The chipper had some sneaky difficulty, especially those V-ups. Good group and good energy heading into this week of good training.

Thursday June 5, 2025

🏋️️ Weekly Training Log – June 5, 2025

Theme: Heavy Barbell & Conditioning Pairings with Gymnastics Practice

📊 Strength & Technique Work

Lifting Session:

• Sotts Press: 5-5-5-5-5 — worked up to 65 lbs @ RPE 7

• Clean Grip Overhead Squat: 3-3-3 @ 65 lbs (80–90%)

• Power Clean: 2-2-2-2 @ 175 lbs (85%)

• Barbell Bent Over Row: 8-8-8-8 @ 135 lbs @ RPE 8

Total Volume: 7535 lbs. Good movement under load. Focused on mobility and posture throughout. Quality reps all around.

🔥 WOD #1 – 7-Minute Clean & Jerk + Double Under AMRAP

7-Minute AMRAP:

• 7 Clean & Jerks (155 lbs)

• 42 Double Unders

Result: 3 Rounds + 5 Clean & Jerks (152 reps)

Tough barbell cycling with heart rate climbing fast. Repeat of a 2015 benchmark — holding ground. Felt strong through round 3.

🏋️️ WOD #2 – 21-15-9 OHS + Row (Calories)

21-15-9 Reps for Time:

• Overhead Squat (95 lbs)

• Row for Calories

Result: 5:05 (Previous Best 2015)

Quick transitions and tight form on OHS. Row was gritty. Solid effort all the way through. Matched past intensity.

💪 Cooldown & Core Stability

3–5 Rounds:

• Hollow Hold – 30s

• Side Plank Hold (each side) – 30s

• Copenhagen Hold – 30s

Warmup Prior Included:

• Seated Arm Raise – 20 reps

• Rotator Cuff Mobility – 60s each side

• Wrist Rocks – 20 reps

• Wrist Flex Hold – 60s

Mobility warmup and cooldown helped the heavier lifting feel smooth. Staying bulletproof during a high-output training block.

Wednesday June 4, 2025

🏋️️ Weekly Training Log – June 4, 2025

Theme: Deload, Movement, and Staying Loose for the Big Weekend

📊 Strength & Movement Maintenance

Lifting Complex:

• Pause Back Squats – 3 sets of 3 reps @ 135 lbs

• Snatch Pull + Snatch – 4 sets of 1 rep @ 75 lbs

• Snatch Pull to Knees – 3 sets of 5 reps @ 135 lbs

Total Volume: 3540 lbs. Focused on lighter weights and quality movement. Keeping the system primed without fatigue heading into wedding weekend.

🔥 WOD #1 – 5-Minute Bear Crawl & Squat AMRAP

5-Minute AMRAP:

• Bear Crawl – 50 ft

• 5 Back Squats @ 1x Bodyweight (135 lbs)

Result: 5 Rounds + 25 ft

Solid effort under control. Focused on positioning and steady effort. Movement felt clean and intentional.

🏋️️ WOD #2 – Turkish Get-Ups + Sit-Ups

5-Minute AMRAP:

• 6 Turkish Get-Ups (Alt. Arms), 35 lbs

• 10 Standard Sit-Ups

Result: 2 Rounds + 4 TGUs (36 Reps Total)

Kept tempo steady. TGUs are such an underrated tool for control, balance, and functional strength. Core felt sharp.

💪 WOD #3 – Kettlebell Swings + Burpees

5-Minute AMRAP:

• 10 Kettlebell Swings (70 lbs)

• 10 Burpees

Result: 4 Rounds + 10 Swings + 7 Burpees (97 Reps)

Finished strong. This one brought the sweat. KB swings felt snappy, and burpees kept the heart rate high. Good flow heading into the weekend.

🧠 Journal Entry

Today was about staying loose and moving well — not about numbers or intensity. With everything going on this weekend, I’m grateful to be able to train, feel the body move, and share time with great people. That 10-minute squat finisher helped more than I expected. I'm ready to shift gears and be present for Hanna and Braden. Let’s go.

Tuesday June 3, 2025

🏋️️ Weekly Training Log – June 3, 2025

Theme: Partner Workouts for a Wedding Week

🔥 WOD #1 – Wedding Week Chipper

Partner Workout (w/ Braden):

• Plank Hold – 2 minutes

• Farmer's Hold (140 lbs KBs) – multiple sets

• Row – 500 meters

• 50 Burpees

• 50 Push-Ups

Double 70s on the KBs is no joke. We had a 20 burpee penalty for dropping early. This was a tough format, but a great setup for a partner workout. Congrats to Braden and Hanna — fired up for your big day!

🏋️️ WOD #2 – "Tail Pipe" (Wedding Tribute Edition)

3 Rounds For Time (Partner):

• 250m Row

• Overhead Hold with 1 Pood

Completed in 5:45 using a 45-lb sandbag. This one was symbolic — a partner grind to celebrate Braden and Hanna’s upcoming marriage. No exact time, but close to what I estimated. Stronger together.

📊 Strength Test: Back Squat 1RM

Back Squat:

• 1 Rep Max Attempt

• Result: 295 lbs

Taking it easy this week with Hanna’s wedding coming up. Backed off intensity slightly but still hit 295 for a single. Just keeping the system tuned without pushing to failure.

🧠 Journal Entry

This week is about more than performance. With Hanna getting married this weekend, it’s a reminder of why we train: to be present, healthy, and strong for the moments that matter. Braden crushed it today, and the symbolism in the partner workouts hit home. We’re stronger when we carry the load together.

Monday, June 2, 2025

🔥 WOD #1 – Strength Work: Heavy Focus + Complex Lifting

A big session on the barbell:

• Back Squats: 135x2, 225x2, 225x2, 225x2

• Snatch Complex (Snatch Pull + Snatch + OHS): 95, 115, 135, 135

• Cleans: 155x2 (4 sets)

• Shoulder Press: 4 sets of 6 (deload — bar only)

Focus today was form and consistency under load. Solid session with room to build.

🏋️️ Skill/Capacity Test: Death By Pull-Ups

"Death By" format: Start with 1 pull-up in minute one, then 2 in minute two, and so on until failure.

Result: 17 full rounds + 12 reps into round 18

Down 3.19 rounds from my PR. Currently sitting at 190 lbs — 15–20 lbs over my comp weight. That’s like doing pull-ups with a 20-lb vest. Best performance is in the low 170s. Time to lock in nutrition and weight management.

📅 Conditioning Block: 4K Bike Erg

Cranked out 4000 meters on the Concept 2 Bike Erg in 8:40. All out. Legs on fire.

• Format: Interval work

• Result: 8:40 | RX’d

Alternate Option: 1 Mile Time Trial Run

🔥 Finisher: Bring Sally Up (Push-Up Edition)

Challenge: Follow the tempo of "Flower" by Moby

• On "bring sally up": hold at the top of the push-up

• On "bring sally down": drop and hold at the bottom (chest hovering, knees off)

Team: Chad, Alan, Keith, Kyle, Robert, Builder, Ethan, Hayden, and me Result: Completed RX’d — full respect to everyone who gutted this out

🧠 Journal Entry

Great work from the crew today. This was one of those full-spectrum days that test every system: strength, conditioning, skill, and the mental edge. The drop in pull-up performance was a wake-up call. I know where my optimal fighting weight is, and I’m committed to dialing it back in. The journey continues.

May 30, 2025

0

Lifting: Front Squats, Hang Cleans, Clean Pulls, and Jerk Press

Front Squat 1-1-1-1-1, using heaviest weight per set
Hang Clean 2-2-2-2, using heaviest weight per set
Clean Pull 3-3-3, using heaviest weight per set
Jerk Press 5-5-5-5-5, using heaviest weight per set

Then:

AMRAP 20 mins: Row Calories, Wall Balls and Kettlebell Swings

In teams of 2, complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood

Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth...Log total rounds completed and team member in notes.

We finished with the Man Test on the Ski Erg + distance test

The man test is 3 tries at max Watts on the Ski Erg. I think that Whit Hunt got 685. The distance test is 10 pulls on the ski erg for max distance. Spoiler Alert: There is strategy to this. Ethan showed us how it is done and got 285 m

Good group of 10 today

Partners:

Tom/Ethan

Rusty/Builder

Jim/Ensign

Will/Alan

May 29, 2025

🔥 WOD #1 – “HOPE” (Fight Gone Bad Style)

3 Rounds for Max Reps – 1 Minute per Station:

• Burpees: 20 / 20 / 20

• Power Snatch (75 lbs): 12 / 12 / 10

• Box Jump (24"): 21 / 21 / 18

• Thruster (75 lbs): 14 / 12 / 10

• Chest-to-Bar Pull-Ups: 14 / 14 / 12

• Rest: 1 Minute between rounds

Total Score: 230 reps

Previous Best: 255 reps — slightly off today but with stronger burpees and pull-ups. A fight worth repeating.

🏋️‍♀️ Today’s Strength Work

1. Power Snatch

• Sets: 2-2-2-2

• Focus: Heaviest weight per set

2. Hang Power Clean

• Sets: 2-2-2-2

• Focus: Explosiveness from the hang

3. Power Jerk

• Sets: 1-1-1-1

• Focus: Strong, clean overhead lockout

💥 Core Burnout: 10-to-1

Complete for Time:

• 100 Flutter Kicks (4-count)

• 90 Russian Twists

• 80 Standard Sit-Ups

• 70 Hip Extensions

• 60 Alternating Toe Touches

• 50 GHD Sit-Ups

• 40 Leg Levers

• 30 Toes-to-Bar

• 20 Plank Ups

• 10 Ninja Roll Ups

Time: 21:02

We first did this in 2016. This was a solid retest. I led until the T2B, but Rusty closed strong and crushed the Ninja Getups. Props to him. Big group energy today — great vibes and effort all around.

🧠 Journal Entry

It’s humbling to come back to a workout like HOPE and feel the difference from last time — but that’s why we track. Power snatches felt strong today, but that core workout was tough. The re-test reminded me of how far we’ve come since 2016 — and how much further there is to go. Fired up from today’s crew. Rusty brought the heat.

July 28, 2024

I have not posted here in quite a while, not because the workouts have stopped but because I have been using coaches who have been providing me with programming.

I turned 55 which means that I am at my prime years for competing in CrossFit as I am the youngest in my division and the weights drop significantly in this division.

Last year, I hired, Jason Grubb as my coach, got a nutrition coach as well and also hired Sonny Webster as my Olympic lifting coach. I did all this so that I could test myself to see where I stood in the age group CrossFit world.

With several large events on the horizon, I set my sights on Legends, Masters Fitness Collective and Wodapalooza. Each has an online competition that narrows the field and then an in person competition to decide the winners.

I qualified for each of these and then either had scheduling conflicts or personal conflicts which did not allow me to compete in the in person events. Once that happened, I realized that competing in the in person events was still important to me but maybe not as important as I thought.

My training has not changed, I am still training as if I will compete but for some reason the competitive fire for the in person competitions has subsided and I am focused on training with my friends and focusing on strength, mobility, flexibility and longevity.

If you want to follow the training I am doing you can go to the place I log all my workouts and request to follow my gym, Toms Garage/RRL to see the daily workouts.

Oct 5, 2023

My new schedule has me working out M-W taking Thursday off then Friday and Saturday and taking Sunday off.

Today is off but not totally.

Stretching, Ice bath, sauna, more stretching.

Oct 4, 2023

More heavy training today.

Wednesday

Session 1: Warm-up & Mobility: lat stretch, chest stretch, hamstring stretch, pigeon stretch, frog stretch, swim 100m or ski 500m 

Clean Warm up: 2 Rounds

• Clean Grip RDL (Above Knee): 5 reps

• Power Clean from Knees: 5 reps

• Front Squat with :01 Pause: 5 reps

• Front Rack Dips: 5 reps

• Push Jerks: 5 reps

Lifting:

• DB Hang Squat Cleans: 

• 3x6 at RPE 6 

• (Notes: This is a primer to get the body through the clean with an unstable load)

• Tall Cleans: 

• 5x3 

• (Notes: Start very light and build through the 5 sets. Looking for precision, not heavy here. https://youtu.be/X9ckJS9LSug)

• Cleans: 

• 2x2 at 70%

• 2x2 at 75%

• 1x2 at 80% 

• (Notes: Singles only)

• Sprint Finisher: 

• 7x10s Echo Bike Sprint 

• :30s rest

Session 2: Warm-up & Mobility: 3 way band lat stretch, hamstring stretch, pigeon stretch, ankle/hip mobility

Lifting:

• Front Squats: 

• 5x7 at RPE 6.5 or 65% 

• (Notes: Control the eccentric, slight pause at the bottom of each squat)

Accessory:

• 4 Rounds

• 10/10 DB Bulgarian Split Squats 35s/20s

• 10/10 Elevated Single Leg Glute Bridge (20" Box)

• 10/10 Pistol Squats

• Rest :90s between sets

Metcon: 4 Sets

• AMRAP 5:00

• 5 Thrusters 115#

• 7 Muscle Ups (ODD Rounds BMU, Even Rounds RMU)

• 9 Cal Ski Erg

• Rest 5:00 Between Sets

October 3, 2023

Just got back from an elk hunting trip. Tons of walking up hills with a pack which was good for cardio.

Back to the grind of trying to make the CrossFit Games in my age group.

Monday -

Session 1: Warm up: 3 way banded lat stretch, chest stretch, tricep stretch, DB/KB: 5 each - good mornings, front squats, strict press, RDL

Warm up:

• 3 Rounds

• 15 Cal Row

• 10 Air Squats

• 5 Box Jumps

• 10 Single-leg KB RDL (light KB)

Lifting:

• Back Squat: 5x7 - 65% or RPE 6.5 (Notes: Before your squats... load up the bar to 100% of your 1RM and complete 3x :25s back rack holds, rest as needed between sets. On the sets of squats, control the eccentric, slight pause at the bottom of each squat)

• Strict Press: 5x7 - 60% or RPE 6

Accessory:

• 3 Rounds

• 10/10 Single Arm DB Front Squat (Heavy)

• 15 DB Push Press (Unbroken with Moderate Weight)

• 75' HS Walk

• Rest: :90s

Session 2: Warm up: Crossover symmetry, hip halo, ankle/hip mobility, 3 way lat stretch

Warm up:

• 3 rounds

• 2 Wall Walks

• 20 Double unders

Metcon:

• 10-8-6-4-2

• Wall Walks

• 20-40-60-80-100

• Double Unders

Sprint Work

• 10 Rounds

• Every 2:00

• 8 Cal Echo Bike

• 8 Bar Facing Burpees

Tuesday

Session 1: Warm up: pigeon stretch, hamstring stretch, calf stretch, 5 of each with empty barbell: good mornings, elbow rotations, back squats, strict press, RDL, front squats

Endurance:

• 4 Rounds

• 500m Row

• 20 Toes to Bar

• Rest 2:00 between round

• Rest 5:00

• 4 Rounds

• 600m Run

• 20 Chest to bars

• Rest 2:00 between rounds

• Total time 44:05

Session 2: Warm up: crossover symmetry, hip halo, tricep stretch, lat stretch

Empty barbell: Clean Grip RDL (Above Knee): 5 reps, Power Clean from Knees: 5 reps, Front Squat with :01 Pause: 5 reps, Front Rack Dips: 5 reps, Push Jerks: 5 reps

Snatch Warm up: 2 Rounds

• Snatch Grip RDL: 5 reps

• Muscle Snatch: 5 reps

• Power Snatch from Knee: 5 reps

• Bottom Snatch Press: 5 reps

• Overhead Squat: 5 reps

Lifting:

• Single Arm DB Overhead Squats: 

• 3x8 per arm RPE 7

• Snatch Balance:

• 3x3 at 70% or RPE 7 (Notes: Focus on fast lockout)

• Snatch Pull: 

• 5x3 at 80% or RPE 8 (Notes: Focus on precise positioning)

• Snatch: 

• 2x2 at 70%

• 2x2 at 75%

• 1x2 at 80% 

• (Notes: Singles only)

• Snatch Grip RDL:

• 5x5 at 70% or RPE 7 

• (Notes: Slow and controlled eccentric with a slight puase at the end range... base 70% on your 1RM Snatch NOT your 1RM Deadlift)

• For Quality

• 50-40-30-20-10 - GHD Sit ups

• 10-20-30-40-50 - Banded Good Mornings

Sept 20, 2023

Good day today. Slightly lighter in anticipation of the upcoming Wodapalooza qualifiers.

Session 1: Warm-up & Mobility: lat stretch, chest stretch, hamstring stretch, pigeon stretch, frog stretch, swim 100m or ski 500m 

Swim Session:

• 5 Rounds:

• 50m Max Effort Swim

• 1:00 Rest

• Rest 5:00

• 1k Swim

Ski Session - if unable to swim:

• 5 Rounds

• 250m Max Effort Ski

• Rest 1:00

• Rest 5:00

• 2.5k Ski at Moderate Pace

Session 2: Warm-up & Mobility: 3 way band lat stretch, hamstring stretch, pigeon stretch, ankle/hip mobility

Lifting:

• Deadlift

• 5x5 - Heavy (4 second descent on last rep)

Metcon: 4 rounds

• 4:00 AMRAP

• 100m Run

• 5 Tuck Jumps

• 9 DB Squat Cleans - 50s

• 6 DB/KB Push up to Bent over Row

• Rest 2:00 between rounds

Sept 19, 2023

Hiring the Coach was a great move. I don’t know if it is sustainable, but I am putting in more time than ever…including Selection training.

I have tried to qualify for 3 events now.

The Masters Online Collective - I did qualify for this one in 6th place but will not compete in the real event as it is in conflict with my elk hunt

The Legends - I also qualified for this one in 16th place and may compete in the real one in Dec in Arizona. They take the top 25

The Wodapalooza - Currently in 8th place after 3 events…2 more to go. The only take the top 5

The extra work has helped significantly. What does the extra work look like? Here is a sample day:

Session 1: Warm up: Crossover symmetry, hip halo, 3 way banded lat stretch, chest stretch, tricep stretch, Barbell: 5 each - good mornings, elbow rotations, back squats, strict press, RDL, Front squats

Lifting:

Snatch Balance:

80%: 3,3 reps

85%: 3,3,3 reps

2 Overhead Squats (from Rack) + 1 Snatch:

73%: 3,3,3 reps

78%: 3,3,3 reps

(Take the bar from the rack and complete 2 overhead squats, drop the bar, complete your snatch and re-rack)

Back Squat:

85%: 4,4,4,4,4 reps (slow controlled eccentric, :01 second pause)

Sprint Finisher: 7 Rounds

10 second Echo Bike Sprint OR Ski Erg Sprint

30 second Rest

Accessory (optional):

4 Rounds

10 Back Extensions: (1 second pause at the top)

:35s Double KB Front Rack wall Sit (moderate weight)

10/10 KB Gorilla Rows (moderate weight)

Session 2: Warmup: Crossover Symmetry, hip halo, Lat stretch, Chest stretch

Gymnastics: 12:00 EMOM

Min 1: 3 Wall Walks

Min 2: 50' HS Walk

Min 3: Rest

Metcon: For Time (20:00 Time cap)

40 Cal Row

30 Toes to bar

12 Sandbag over the shoulder cleans - 125#

40 Box Step overs - 35# DB

12 Sandbag over the shoulder cleans

30 Toes to bar

40 Cal Row

Accessory (optional)

10 Rounds

10 cal C2 Bike - Damper 10

10 V-Ups OR GHD sit ups

I have been really taking care of my body with proper supplementation and a good bit of extra food. Im at about 3000+ calories right now which does have me a bit heavier than I might like, but the performance is good and my energy levels are ok.

LMNT has been crucial to this whole process and I have really embraced what sodium can do for performance. I am taking it pre workout mixed with Beta Alanine and then again through the day due to the excessive sweat from these workouts, plus the sauna sessions I am doing.

I have a code if you want to get some: CLICK HERE for a free sample pack of every flavor they offer which is a $20 value

Later this week, Wodapalooza will drop their last 2 workouts which I will do before going elk hunting next week.

November 28, 2022

After a good holiday we are back to the regular schedule.

Our workout today called for something that I have been doing since about 2008. A 2000 m Row time trial. At 54, a PR means so much to me. I set an ALL TIME PR! Just barely but I came in under my previous best ever. My new PR is 7:25.7

This means that I am still improving at 54 years old! Things are going well, diet is on point, cardio is excellent and strength is right up there at the best ever. Im super excited!

Today,

Back Squat

1x10 @ 168.15lb

1x8 @ 182.9 b

1x6 @ 197.65lb

1x6 @ 209.45lb

1x6 @ 224.2lb

Front Squat

1x5 @ 150.01b

1x5 @ 175.Olb

2x5 @ 187.5lb

Bench Press

1x10 @ 100.Olb

1x8 @ 116.0 b

1x6 @ 130.Olb

2x4 @ 140.Olb

then

Back Squat

1x10 @ 168.15lb

1x8 @ 182.9 b

1x6 @ 197.65lb

1x6 @ 209.45lb

1x6 @ 224.2lb

Front Squat

1x5 @ 150.01b

1x5 @ 175.Olb

2x5 @ 187.5lb

Bench Press

1x10 @ 100.Olb

1x8 @ 116.0 b

1x6 @ 130.Olb

2x4 @ 140.Olb

then

Dumbbell Coffin Press

4×12

EZ Bar Skull Crusher

4×8

3X

15/15 Weighted Russian Twist

20 Slow Knee Tuck

*Rest as needed between rounds.