getting old aint for sissies!

07/23/2017

2017-07-29T18:37:00.001-07:00

Week of July 23

Day 1

1-1/4 BS 5-5-5 rest 2:30

(90, 95,100#)

EMOM 6:00

Evens: 9 pullups

Odds: 8 HSPU 2" riser

Then:

For time:

100 DU's then:

3 rounds

16 wallball

12 DB cleans (open weight)

8 Alt walking lunges, same weight.

Time: 11:23

Day 2

A. Single leg romanian deadlift, 3x3-4/side @20x1, 2:00 rest

B. Shoulder press, 2-2-2, begin a set every 2:00

4 sets, begin a set every 4:00 -- use any leftover time as rest:

250m row

10 DU

10 Burpees

10 DU

(this is meant as a DU under fatigue test. If it turns out that you are getting 2:00 rest, increase the Dus to 15 or 20.

Day 3

A. 1 Clean pull + 1 power clean. 7 sets begin a set every :90

B. DB OHS - 2 hands; start extremely light. This will challenge mobility. Get very warm and mobile before working this.

C. Pendlay row 3 x 8, rest 2:00

then:

at 90%

5 rounds:

8 hang to overhead (hang clean and jerk, or hang snatch – moderate: 45/55)

8 russian KBS heavy

8 HRPU

1 rope climb

Day 4

A. Snatch 15 minutes to build to a tough single. Speed under the bar over load.

B. Snatch grip deadlift 3 x 4 at 85% 1RM, rest 2:00 between sets

Emom 8: 4 burpee box jump overs.

then:

outdoors as able:

18:00 grind pace:

25m farmer carry heavy, 25m overhead carry, axel bar moderate weight; 5 tire flips, 100m shuttle run (25/25/25/25)

Day 5

Row 5 mins at Z1 pace

30 sets of

:30 row at 90% aerobic

:30 50% recovery row

5 mins z1 cool down

Approx. 5,750m

then:

8 rope climbs, rest as needed

07/22/2017

2017-07-22T17:09:00.000-07:00

A. Snatch gauntlet - start at #45, add 5lb total per rep until fail. Every
minute on the minute (failed at 90#)
B. Snatch grip deadlift 3 x 5 at 80% 1RM, rest 2:00 between sets (100#)
Emom 5: 3 pullups, 5 pushups, 8 squats (work fast and efficiently

then:
outdoors as able:
16:00 grind pace:

100m prowler push light but fast, (50 down, 50 back) (70#)
4 tire flips,
100m sled drag,
10 burpees.
Rounds - 3 + 75m Prowler Push

07/20/2017

2017-07-22T16:57:00.000-07:00

Did a little weightlifting today.
7 x 1 Squat Clean + 3 Front Squats (65, 70, 75, 80, 85, 90, 95#)

4 x 3 Clean Pulls (135#)
4 x 10 Back Extensions
4 x 10 Barbell Curls
4 x
:05 Hollow Body, 5 Tucks, 5 V-ups, 6 Jacknives, :05 Hollow Body

07/19/2017

2017-07-22T10:22:00.001-07:00

A. 1 squat clean + 1 split perk. 7 sets, rest as needed (75, 85, 90, 95, 100, 100, 105#)

B. 1 arm DB OHS 3 x 3-4 per side, rest 1:00 between sets

plus

for time:

21-15-9

OHS #45-55. Find a weight you can do UB (45#)

Row Cals

Box Jumps
Time: 10:59

Finish work:

2 round not for time: 10 Db shrugs (50#)

10 GHD situps

0718/2017

2017-07-19T02:56:00.001-07:00

A. Single leg romanian deadlift, 3x5-6/side @20x1, 2:00 rest (60#)

B. Shoulder press, 3-3-3, begin a set every 2:00 (85, 85, 90#)

For 16:00 – this is meant to be once thru- as soon as you finish the KBS, rest until the next 4:00starts

0:00-4:00: 300m row + 30 kettlebell swings (16kg)

4:00-8:00: 300m row + 25 sit ups

8:00-12:00: 300m row + 22 TOUGH 1-arm alternating dumbbell snatches (30#)

12:00-16:00: 300m row + 20 hand-release push ups

Run 400m

07/17/17

2017-07-18T02:41:00.000-07:00

1- 1/4 Back squat: 6-6-6 weight rest 2:30 start and end slightly heavier than last week (85, 85, 90#)

Emom 8:

Evens: 7 pullups any way - (worked on butterfly)

Odds: 6-7 HSPU any way. Strict, kipping, deficit. Challenge yourself. (Kipling)

Then:

For time:

30 double unders

30 wallball

20 double unders

20 wallball

10 double unders

10 wallball

Time: 7:13

07/15/2017

2017-07-15T06:17:00.000-07:00

Snatch Hip drills 3-4 minutes lightest bar.

Squat snatch: 12 1 at 60%-70% of 1rm, begin a rep every :60. knuckles to
floor, core tight (60#)

OHS from floor - build to a tough set of 5 in 3 sets (60, 65, 70#)

Clean Pull - EMOM 6:00 at 108% 1RM rest as needed.

For time:
30 power snatches at #45 (1:23 unbroken) 500m row (1:59.9)

07/14/2017

2017-07-15T06:14:00.000-07:00

Run 5:00 at Z1 pace

then:
24 sets: run :30 at 90% aerobic, :30 recovery pace

I had someone working out with me today so this was much more pleasant.

then:
2 rounds at a very relaxed pace (this may take a full 30 minutes so no need
to go hard)
1300m row
15 wall walks (this was probably the hardest part of this workout)
100m farmer carry #24 kg (53# each hand)
45 double unders.

07/13/2017

2017-07-14T02:31:00.000-07:00

Power clean: build to a tough single w/ a :02 pause in the cause before
standing up. Max 7 reps. (85, 90, 90, 95, 100, 105, 105#)

Split jerk from boxes 3 x 1.1.1 rest :10/2:00 (85, 95, 105# no Jerk blocks)

10:00 gymnastics work: focus on weaknesses in both pushing and pulling;
short sections of 2-3 minutes (TTB) (WB) focus on identifying
inefficiencies. (HSPU - worked on Kipping and speed, TTB)

Then
for 16 minutes, begin a set every 4 minutes.
10 burpee box jump overs, 10 1-arm DB thrusters #30) (5 L, 5 R), 10 TTB, 10
ring dips, 20 DU's
I did not do the Ring Dips, only had :30 rest between rounds. This was tough but happy because was able to string double Unders together for the first time in a long time.

07/12/2017

2017-07-12T15:21:00.002-07:00

Warm up: tall snatch to snatch balance, empty bar or moderate weight,
1-1-1-1-1 rest as needed.

2-position snatch: floor then just above knee; 6 sets rest as needed
betgween. Focus on speed under bar over load. (55,60,60,65,65,70, 70#)

Press: 2-2-1-1-1 :02 pause at the top rest 2:00 (75, 75, 80, 85, 90#)

Single leg clean grip RDL, 3 x 8/leg, rest :60 between right and left, then
2:00 between sets. 55# - these were tough but liked them once I got the hang of them.

3 x 10 back extensions, rest as needed.

then: (if time)
2 sets:
60 DU's
rest :30
15 WB
rest :30
15 russian KBS #53
1:00 rest
4:54/4:24 (urg! Double Unders 😝)

07/10/2017

2017-07-10T16:21:00.000-07:00

1- 1/4 Back squat: 8-8-8 weight rest 2:30 start fairly light (65, 75, 80#)

Emom 8:

Evens: 7 UB pullups

Odds: 5 UB HSPU

Then:

10 rounds:

15 double unders

15 air squats

Time: 12:14

07/09/2017

2017-07-09T09:36:00.000-07:00

Today was a rest day so did this at about 75%

Dallas 5
5:00
Burpees (63)
1:00 rest
5:00
7 Deadlifts (125#)
7 Box Jumps
Rounds - 5 (70 reps)
1:00 Rest
5:00
TGU (25#) (12)
1:00 Rest
5:00
7 Snatches (55#)
7 Push ups
Rounds - 4 (56 reps)
1:00 Rest
5:00
Row (69 cals)

07/08/2017

2017-07-09T04:06:00.002-07:00

run 5 mins at Z1 pace

30 sets of

:30 run at 90% aerobic pace (just short of lactic - about 5k pace)

:30 50% recovery run

5 mins z1 cool down

I did not enjoy this workout. I still do not like running that much.

then:

not for time: 10 atlas stone over shoulder

07/07/2017

2017-07-09T04:03:00.000-07:00

A. 1-1/4 FS: 5-5-5 rest 2:30 (75#)
B. Dead-hang to inverted 3 x 4
C. Seated alternating KB press (sit on floor, feet in front. VERY light: 3
x 8 (4 per arm) (25#)

Then: Amrap 7:00
3 FS #65, 3 Bar facing burpees, 6 FS, 6 BFB, 9,9, 12,12, etc.
Rounds - 12 + 6 Front Squats

07/06/2017

2017-07-06T14:13:00.001-07:00

I did a light workout this morning and some accessory work.

AMRAP 8:00

Bike 10 cal

20 KBS (16kg)

:30 Plank Hold

Rest 2:00

AMRAP 8:00

Row 10 cal

20 Ball Slams (20#)

:30 Hollow Body Hold

4 x 10 Bulgarian Split Squat

4 x 10 Bottom up KB Press

2 x :05 Hollow Body Hold

5 Tuck Crunches

5 V-ups

6 Firecrackers

:05 Hollow Body Hold

07/05/2017

2017-07-06T02:20:00.000-07:00

A. 1 Power clean + 1 split perk. 7 sets, begin a set every :90. (75, 85, 90, 95, 95, 100, 105#)

B. 1 arm DB OHS 3 x 5 per side, rest 1:00 between sets (definitely some flexibility issues, but went better today)

plus

Amrap 4:00

Run 400m, 15 box jumps overs, in the remaining time, max KBS #35 (17 reps)

rest 4:00

Amrap 4:00; Run 400m, 10 box jump overs, max heavy wallballs - #20 to 9' (12 reps)

rest 4:00

4:00 amrap: Ruw 400m, 8 burpee box jumps, rope climbs (subbed towel Pull ups for rope climbs - 4 reps)

Still feel like I am only working at about 80%.

07/04/2017

2017-07-04T08:52:00.000-07:00

3 rounds not for time:

10 shoulder taps

10 scap push ups

10/side light banded external rotations

A1. Clean-grip deadlift, 3-3-3-3 @31x1, :60 rest (125, 145, 165, 185#)

A2. 40m offset carry (1-arm overhead, 1-arm with KB in front rack), :60 rest (16kg)

B. Strict pull up clusters, 4x2.2.2, focus on using ONLY LATS to pull, rest as needed

4 rounds for time:

10 power cleans, 85

12 bar-facing burpees

8 pull ups

Time: 12:57 (working at about 80%, so don't trigger a coughing fit 🤧)

07/03/2017

2017-07-04T04:17:00.000-07:00

3 x 6 1 1/4 Back Squats (light 85#, knee were very crunchy today)
EMOM 8:00
Odd - 6 Pull ups (unbroken)
Even - 4 HSPU (unbroken)
Then
3 rounds
40 Double Unders
10 DB Squat Cleans (25#)
10 DB Walking Lunges
10 STO
Time: 14:14 (had difficulty breathing as I was recovering from a chest cold.)

07/02/2017

2017-07-04T04:11:00.001-07:00

5:00 Z1 Run
20 sets :30 Run @ 90% aerobic/:30 recovery pace
Then
On 6:00 clock
1000m Row
Remaining time Shoulder to OH (75#)
Reps = 16 (Row was slow and STO was just sucky)
4:00 Rest
6:00
1000m Row
25m Bear Crawl/8 KBS (44#)
Reps - 1 round

07/01/2017

2017-07-04T04:06:00.001-07:00

Played golf today. Only wanted to play 9 holes but ended up playing 18. First 9 were a warm up, second 9 played much better. It's a love/hate relationship with golf ⛳️, love the challenge/hate that I suck at it 90% of the time.

06/30/2017

2017-07-03T02:49:00.001-07:00

Finally feeling a bit better.
5:00 Snatch Hip Drill
6 x 2 2-position Snatch + Snatch Balance + OHS (55,60,65,70,72.5,75#)
EMOM 6:00
Clean Pull @ 105 1RM (135#)
3 x @ 85%
200m Run
15 Front Squats (75#) painful as hamstring was extremely tight.
Time: 10:19
3 x 8 Strict Toes to Rings

06/27/2107

2017-06-27T15:56:00.000-07:00

7 x 1 Power Clean + 1 Push Jerk begin set every minute (65, 70, 75, 85, 90, 95#, 100#)
3 x 4 1 arm DB OHS (went super light as I am really struggling with these. Definitely some flexibility issues.)
Then
4:00 AMRAP
500m Row, 12 Burpees Box Jumps, max. reps Power Cleans (75#)
Reps = 6
Rest 4:00
4:00 AMRAP
400m Row, 10 Burpee Box Jumps, max reps Power Cleans (85#)
Reps - 10
Rest 4:00
4:00 AMRAP
500m Row, 8 Burpee Box Jumps, max reps Power Cleans (95#)
Reps - 6

06/26/2017

2017-06-26T17:05:00.000-07:00

4 x 2 Back Squats (125#) rest 2:30
EMOM 6:00
4 Touch and Go Squat Snatch (55#)
3 x 40m OH 2 handed DB Carry (35#)
Then
500m Row
5 Deadhang to Inverted (super slow)
500m Row
20 CTB Pull ups (even slower)
Time: 11:59

06/25/2017

2017-06-26T16:57:00.003-07:00

After 12 days off due to traveling, this was not exactly fun.
Snatch (Power) 55, 60, 65, 70, 75, 80#
Squat Clean - did one and it felt awful so left it alone
10:00 Handstand Walk Practice - worked on some progression that I wanted to use in the gymnastics class I am teaching.
Then
21 Hang Power Cleans (65#)
10 Burpees
15 Hang Power Cleans (75#)
10 Burpees
9 Hang Power Cleans (85#)
10 Burpees
Time: 5:36 (transitions were slow)

06/12/2017

2017-06-12T07:06:00.000-07:00

3 - 2 - 2 Back Squats rest 2:30 (130#)
EMOM 6:00
3 Touch and go Squat Snatches (55#)
2 x 2 DB OH Hold :45/1:00 (25#)
3 x change up order every round
35 Double Unders
10 Wall Balls
10 Burpees over the bar
10 CTB Pull ups (working on stringing these together)
1 = 3:57 (Double Unders)
2 - 4:02 (Wall Balls)
3 - 4:10 (Burpees)