Thanks Aidan. Low hips has been a consistent critique so something I definitely need to work on.

Jul 31, 2015

Crossfit. Lots of light snatch position work and a short metcon.


Aug 1, 2015

Crossfit - 30 min team metcon with lots of standing round.

Bench Press
5x165
3x190
4x210

Superset
Chin Ups 3x5x BW+25
Ring Dips 3x5x BW+25

Aug 2, 2015

AM: Yoga

PM:
Crossfit
10-9-8-7-6 reps of:
Back Squat @ 185
Push Jerk @ 130
Power snatch @ 85

Have some sort of stomach bug. Couldn't get down food or coffee today. Contributed to low WIM during my workout. Was supposed to go all the way down to sets of 1 but my partner tweaked something in his lower back and stopped so I did too.

Aug 3, 2015

Bench Press
5x175
5x185
7x195

Bentover Row
4x165
7x155
7x155

Superset (work every 90 sec)
KB Swings 3x20x53
Pullups 3x5

Did a bootcamp with guys from work Wednesday and light Crossfit classes the last two days. All fun and sweaty. No real lifting to speak of.

Aug 9, 2015

HBBS
3x255
4x3x265

OHS
5x95
5x115

Bench Press
5x185
5x195
5x205

Superset
DB Incline BP 3x10x60
DB Bentover Row 3x10x60

Superset
Pullups 3x5
Farmer's Carry 3x 100' x 80
Balance pushups 3x14

Tabata Plank

Aug 10, 2015

Crossfit. Lots of skill work -- headstands, light snatches.

Aug 13, 2015

Superset
DB BP 3x12x60
DB Bentover Row 3x12x60

Every 90 sec for 12 min (8 sets)
10 KB snatches @ 53# (5R/5L)


Quick workout before a dinner. First time trying my office gym. DBs up to 70#, KB up to 53#. No pullup bar disappointingly. Good enough for what it is.


Aug 15, 2015

Crossfit

DT:
5 rounds (I scaled to 115#)
12 deadlift
9 hang power clean
6 push jerk

11:52


Slow 3 mile run in evening with the wife.

Aug 16, 2015
Beach workout.
3 Rounds:
1 minute V-ups
1 minute left side plank
1 minute right side plank
Run 200m
1 minute squats with 40# sandbag
1 minute TRX rows
Run 200m
1 minute walking lunges
1 minute pushups
Run 400m

Took ~45 min. Most of the running was on soft sand. One 200m run was through thigh-deep water which was awful.

All fun but apparently IDNEL.

Aug 17, 2015

Front Squats
3x185
3x205
3x225
3x235 (PR)
1x245

HBBS
3x245
3x255
3x265

6 min metcon of wall balls and box step-ups


Nice to get some squatting in. I scanned my log and I think 3x235 is actually a PR. It's a technicality because I didn't do much heavy front squatting when I was stronger but I'll take it!

Aug 19, 2015

Bench Press
3x185
3x195
4x205

Superset
Chinups @ BW+25: 5, 5, 4+1, 3+1
Dips @ BW+25: 10, 10, 7+2, 5+3

Superset
EZ-Bar Curls 3x8x65
Pushup + Renegade Row 3x8x25

Aug 20, 2015

EMOM: 2 C&J
0-3 min: 115
4-6 min: 135
7-12 min: 155
13-15 min: 175

I skipped a set at 155 and did a single one set at 175.

2 rounds:
200' sled pull +90#
30 pushups

Pendlay Row
4x7x155

Video of the Pendlay row below. I'm not comfortable with this exercise so any thoughts comments appreciated. I tried to focus on setting my back with mixed success I think.

Pendlay row set 2:


Pendlay row set 3:


Pendlay row set 4:

Aug 22, 2015

Long tough hike. 10.5 miles; 5,000+ feet of elevation gained.

Aug 24, 2015

Handstand practice

Metcon with handstand pushups, power snatches at 95#, burpees

Deadlift
3x255
5x285
3x325
2x365

I think I do a better job of setting my back on DL than I've been doing, especially on the early and lighter reps. Can def still improve but a step in the right direction.

3x255


5x285


3x325


2x365

Aug 26, 2015

Incline BP
3x5x155

HBBS
3x5x255

5 min EMOM
10 KB snatches @ 53# (5R/5L)

Squats were ok. Took it easy on weight; wanted to get in a solid 3x5. I may start doing more 3x5 rather than the 5/3/1 sets I've been (kinda) doing. I like the additional volume.

HBBS 3x255 Set 2


HBBS 3x255 Set 3

Aug 27, 2015

Friend wanted to do a track workout so we did the crossfit Murph:

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Pullups/pushups/air squats can be broken up however. I kipped the pullups. I did 20 rounds of:
5 pullups
5 air squats
5 pushups
10 air squats
5 pushups

Took us ~47 min. Could have shaved a few min off, e.g. track was a bit of a walk from the pullup work station, but we were just trying to get through it. Second mile run felt awful; I timed our second 400m lap at 2:18.

Legs felt a bit sore after the squats yesterday but great workout overall.

Aug 29, 2015

10 min EMOM
odd: 10 burpees
even: 10 squat clean thrusters @ 25# DBs

3 min rest

10 min EMOM
5 squat clean thrusters @ 25# DBs


At the beach. Brother-in-law had 25# DBs so experimented with a new movement. Initial plan was to do 5 burpees and 10 squat clean thrusters every min for 10 min but quickly abandoned that, ha.

Aug 30, 2015

3 mi jog

Superset
Bulgarian split squat 3x10x 25# DB
Renegade row + pushup 3x10x 25# DB

Superset
V-ups 2x20
Curls 2x12x 25# DB


Aug 31, 2015

Lots of midline work: L-sit hold from rings, situps, planks

Bench Press
5x175
3x195
3x215

Looks like 3x215 ties my BP 3RM which I've hit several times. Still feel a lot weaker than I was 6 months ago so that's nice.

Sep 1, 2015

HBBS
5x245
5x260
4x275

Deadlift
10x225
7x275
11x225

Squats were meh. Wanted 5 reps at 275. Is the rotation of the bar as I ascend a big leak?

Deadlifts were fine. Grip is limiting factor on my gym's thick bar, though my form was likely breaking down too.

Sep 3, 2015

Superset
Weighted chinups BW+26# x 6, 6, 6, 4+1, 1+1
Weighted dips BW+26# x 10, 10, 10, 9+1, 6+3

Every 90 sec:
DB Squat clean thrusters 5x8x25#

Sep 4, 2015

HBBS
1x10x225
2x10x235

OHP
2x5x115
1x4x115

Superset
Leg raises from chin-up hold 3x10
DB Curls 3x12x25

HBBS 10x235:


OHP 5x115:


One thing I noticed from both videos is that my wrists are not in a good position; they are bent back instead of straight.


Sep 9, 2015

Incline BP
3x10x135

10 min EMOM:
6 DB Squat clean thrusters @ 25#


Was away celebrating a friend's wedding and did no fitness for the long weekend -- had an amazing time though. In general it's been very difficult to get in a good groove: work is great but busy; have generally traveled to see family or friends and do fun things on weekends. Will work to get in a more consistent routine this fall.

Sep 10, 2015

Superset
DB BP 3x10x60
DB Bentover Row 3x12x60

Superset
Chinups 3x5
DB Front Rack Squats 3x10x (2x45)


Sep 12, 2015
Crossfit - 30 min metcon

Sep 14, 2015

Pullups
3x BW
3x BW+20
3x BW+35
3x BW+44
f x BW+53
2x BW+44

17 min metcon

Sep 17, 2015

5 mile run

Bench Press
10x135
6x185
5x205
3x225 (PR)

Arnold DB Press
10x40
8x45
6x50

Decline BP
10x135
2x10x155

Pretty happy and very surprised about the PR, coming after a run and a couple days of drinking and staying out late. Will attribute to fact that I was working out with my friend who is a beast (BP 1RM of 375 I think).

Sep 18, 2015

HBBS
7x225
3x7x245

Superset
Pullups 3x5x BW+25
One-legged RDL 3x7x100

Sep 20, 2015

DL
5x295
3x315
5x295

Power Clean + Push Jerk
4x3x135

Bench Press
8x185
8x185
9x185

Superset
Pullups 6, 5+1, 4+1
Dips BW+25: 8, 8, 6+2


I've been neglecting DL due to frustration at not being able to set my back correctly, which is obviously the wrong response. Will refocus. Today's didn't look great. If I felt up for it I was going to hit 5x315 and 5x335, but my 3rd rep at 315 felt compromised so I stopped there.

Here's my first set. Oddly it looks like my back position is the worst in the first rep.
DL 5x295

Sep 21, 2015

Clean complex: clean from power + hang clean + full clean
2x1x135
1x155
1x165
1x175
fx185

Metcon:
5 rounds:
10 kipping pullups
50' walking lunge w 53# KB overhead right arm
50' walking lunge w 53# KB overhead left arm
15:43

Nice little workout. Cleans felt ok considering I haven't been doing much. Will get some videos up soon for feedback from the olybros. Def have a lot to keep working on -- in particular I think I'm pulling too much with my arms and my elbows are slow.

On my 185 attempt I hit the first 2 cleans so was surprised to miss the 3rd since I'm most comfortable pulling from the ground. I got the 3rd clean plenty high on my pull; just didn't drop under it.

Enjoyed the metcon. Lunges felt good. I've been noticing imbalances lately so I am happy to get in the unilateral work.

Sep 22, 2015

OHP
3x6x115

HBBS
5x245
5x260
5x275

Simple and sweet.

Sep 25, 2015

Push Press
5x115
5x135
5x155

Then did some rope climbs and V-ups. Both weaknesses of mine. The V-ups are especially bad, both mobility-wise and core-strength wise.

Sep 26, 2015

10 min EMOM
Clean from power + clean from hang + full clean + split jerk @ 105#

Focus on technique and speed. Good.


15min Metcon of 95# thrusters, pullups, burpees

Deadlift
5x295
5x315
2x335

DL struggles continue. Back rounded. Hips too low (the 3rd rep at 315 looks extra bad on this front). And all under 80% of my 1RM from a few months ago. I stink.

Embarrassed to even post the 335 vid. On my first rep I was conscious of hip position. Second rep looks like snap city.

5x295


5x315


2x335