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  1. #561
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    Pretty light day today but tried to keep up the intensity as much as I could.

    MOBILITY
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Medball Thoracic Opener – 2 Sets of 1:00
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    2 Rounds:
    2:00 Light Row
    4 Samson Stretch Lunges (5-second hold in each)
    8 Alternating Spiderman and Reach
    12 Russian Baby Makers

    3 Rounds:
    5 Strict Pull-Ups
    10 Russian Kettlebell Swings
    15 AbMat Sit-Ups

    Barbell Warmup
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    FIGHT GONE BAD
    3 Rounds:
    1:00 – Wallballs (20/14, both to a 10′ target)
    1:00 – Sumo Deadlift High Pulls - 34kg
    1:00 – Box Jumps (20″)
    1:00 – Push Presses - 34kg
    1:00 – Row (calories)
    1:00 – Rest

  2. #562
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    Pretty decent today. The coach said we are using deload weight on squats this week. Not like I noticed that to be honest but whatever.

    MOBILITY

    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Pigeon Pose – 2:00 each side
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION

    2 Rounds:
    1:00 Slow Bike or Row
    5 Strict PU, 10 Pushups, 15 Air Squats
    1:00 Slow Bike or Row
    15 Hollow Rocks, 15 Superman Rocks

    Followed by:
    2 Rounds:
    30s – Alternating Samson Stretches
    30s – Warrior Squats
    30s – Alternating Spiderman + Reach

    Followed by…
    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    SILVERBACK PRIMER
    3 Sets
    6 Single-Leg Lateral Box Step Ups (each side)
    50m Farmers Carry with DB’s or KB’s - two 32kg KB's

    SQUAT WAVES
    Deload percentages this week. Let’s allow the body and Central Nervous System to heal and recover in order to continue the push next week. Complete these sets “On the 2:00”.

    Wave #1
    0:00… Set #1 – 6 Back Squats @ 96kg
    2:00… Set #2 – 4 Back Squats @ 104kg
    4:00… Set #3 – 2 Back Squats @ 112kg

    Wave #2
    6:00… Set #4 – 6 Back Squats @ 104kg
    8:00… Set #5 – 4 Back Squats @ 112kg
    10:00… Set #6 – 2 Back Squats @ 120kg

    Wave #3
    12:00… Set #7 – 6 Back Squats @ 112kg
    14:00… Set #8 – 4 Back Squats @ 120kg
    16:00… Set #9 – 2 Back Squats @ 128kg

    GRACEFUL EXIT
    3 Rounds:
    10 Power Cleans - 60kg
    10 Front Squats - 60kg
    10 Push Jerks - 60kg
    50 Single-Unders

  3. #563
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    way to get it!

    keep on keeping on!
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  4. #564
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    Quote Originally Posted by RaginCajun View Post
    way to get it!

    keep on keeping on!
    Thanks RC! I am going to keep pushing right after a 4-day vacation :-)
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    I honestly felt on fucking FIRE today during the workout. Simply did not get tired. Could have pushed way more I think! Great day overall. Now off for a 4-day vacation at the beach in Pondicherry!
    https://goo.gl/maps/RpSdthyPfks

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row, 10 Spiderman and Reach, each leg
    400 Meter Row, 8 Walkouts
    300 Meter Row, 6 Inchworms

    3 Rounds:
    200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
    Not for time, but to awaken these movement patterns. Gradually build to speed on the runs.

    HELEN
    3 Rounds:
    400 Meter Run
    21 Kettlebell Swings - 24kg
    12 Pull-Ups

    GYMNASTIC CONDITIONING

    Minutes 0:00 – 5:00:
    Handstand Floater Practice (or Free Standing Handstand Practice)

    Minutes 5:00 – 10:00:
    A) 5 Pausing Ring Rows (3-second pause at the top of row)
    B) 3 Pausing Strict Handstand Pushups (1-second pause with head on floor)

    Minutes 10:00 – 15:00:
    A) 5 Strict Toes to bar
    B) 10 Pausing Hip Extensions (1-second pause at the top of each rep)

    Minutes 15:00 – 20:00:
    A) 3 Inchworms
    B) 3 Pausing Ring Dips – 1-second pause at top and bottom of each repetition.

  6. #566
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    Quote Originally Posted by tarmyg View Post
    I honestly felt on fucking FIRE today during the workout. Simply did not get tired. Could have pushed way more I think! Great day overall. Now off for a 4-day vacation at the beach in Pondicherry!
    https://goo.gl/maps/RpSdthyPfks

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row, 10 Spiderman and Reach, each leg
    400 Meter Row, 8 Walkouts
    300 Meter Row, 6 Inchworms

    3 Rounds:
    200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
    Not for time, but to awaken these movement patterns. Gradually build to speed on the runs.

    HELEN
    3 Rounds:
    400 Meter Run
    21 Kettlebell Swings - 24kg
    12 Pull-Ups

    GYMNASTIC CONDITIONING

    Minutes 0:00 – 5:00:
    Handstand Floater Practice (or Free Standing Handstand Practice)

    Minutes 5:00 – 10:00:
    A) 5 Pausing Ring Rows (3-second pause at the top of row)
    B) 3 Pausing Strict Handstand Pushups (1-second pause with head on floor)

    Minutes 10:00 – 15:00:
    A) 5 Strict Toes to bar
    B) 10 Pausing Hip Extensions (1-second pause at the top of each rep)

    Minutes 15:00 – 20:00:
    A) 3 Inchworms
    B) 3 Pausing Ring Dips – 1-second pause at top and bottom of each repetition.
    isn't that just a great feeling!!!!!

    BOOM!!!

  7. #567
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    Back after a few days off. Honestly thought that time off would do me good but today (or during the night I should say) my left glute muscle started hurting like crazy. Could not get through the workout as a result. A bit frustrated and I'll schedule time with someone who can work on that muscle with sharp elbows.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Pigeon Pose – 2:00 each side
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    2 Rounds:
    1:00 Slow Bike or Row
    5 Strict PU, 10 Pushups, 15 Air Squats
    1:00 Slow Bike or Row
    15 Hollow Rocks (Video), 15 Superman Rocks

    Followed by:
    2 Rounds:
    30s – Alternating Samson Stretches
    30s – Warrior Squats
    30s – Alternating Spiderman + Reach

    Followed by…
    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Sets, not for time:
    8 Suitcase Deadlifts (each side)
    8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)
    4 Barbell Rollouts

    BACK SQUAT
    Wave #1 – “On the 2:00”
    0:00… Set #1 – 3 Back Squats @ 96Kg
    2:00… Set #2 – 2 Back Squats @ 104Kg
    4:00… Set #3 – 1 Back Squats @ 112Kg

    Wave #2 – “On the 2:00”
    6:00… Set #4 – 3 Back Squats @ 104Kg
    8:00… Set #5 – 2 Back Squats @ 112Kg
    10:00… Set #6 – 1 Back Squats @ 120Kg

    Changing to “On the 90s”
    12:00… Set #7 – 1 Back Squat @ 128Kg
    13:30… Set #8 – 1 Back Squat @ 133Kg
    15:00… Set #9 – 1 Back Squat @ 138Kg

    Stopped the workout here. Glute could simply not take anymore!

  8. #568
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    My left glute is still sore but it did not impact today's workout in the least as it was not a very heavy load!

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row, 10 Spiderman and Reach, each leg
    400 Meter Row, 8 Walkouts
    300 Meter Row, 6 Inchworms
    In each row, gradually build from a slow pace to a medium pace.

    3 Rounds:
    200 Meter Run
    7 Kettlebell Swings
    5 Pull-Ups

    DEADLIFT + DEFICIT HSPU
    Alternating EMOM x 12 (6 Rounds):
    Odd Minutes – 3 Deadlifts (building)
    Even Minutes – 3 Deficit Kipping HSPU
    NOTE: Super focusing on form in deadlifts as it has always been way poor but those times are over. Form over weight any day is my new rule!

    CHRISTINE'S COUSIN
    3 Rounds:
    500 Meter Row
    12 Deadlifts - 102kg
    12 Burpee Box Jumps - 24"

    DOUBLE-UNDER STAMINA
    4:00 for Max Double-Unders

  9. #569
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    Today was a very decent workout and I even felt amazing about my FRAN (or as it was today, NARF) until I saw my leaderboard where some maniac did the workout in 2:10 (My time: 5.57). INSANE!

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Wrist Stretches – 30s in each position
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row (slow) or 15 Calorie Bike (slow) into…
    3 Rounds:
    :20 second Samson Stretch each side
    :20 seconds AbMat Sit-Ups
    :20 seconds Air Squats
    :20 seconds of Scap Retractions off pull-up bar

    Followed by…
    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Rounds:
    7 Behind the Neck Strict Press
    20 Second GHD Supine Hold
    3 Sets 3 Dip Drives - Build in weight

    PUSH PRESS
    On the 0:00… 5 Reps @ 45kg
    On the 1:30… 4 Reps @ 54kg
    On the 3:00… 3 Reps @ 63kg
    On the 4:30… 3 Reps @ 68kg
    On the 6:00… 2 Reps @ 72kg
    On the 7:30… 1 Rep @ 77kg
    On the 9:00… 1 Rep @ 82kg
    On the 10:30… 1 Rep @ 87kg
    On the 12:00… 1 Rep @ 92kg
    On the 14:30… 1 Rep @ 100kg - FAILED ATTEMPT, so damn close.
    Until the 15:00 on the clock, continue with singles and build to a heavy single for the day.

    NARF
    For Time:
    9 Pull-Ups, 9 Thrusters - 43kg
    15 Pull-Ups, 15 Thrusters - 43kg
    21 Pull-Ups, 21 Thrusters - 43kg

    BODY ARMOR
    3 Giant Sets, resting 1:30 between:
    30 Dumbbell Close Grip Floor Presses
    30 Banded Pull-Aparts
    30 Hollow Rocks
    30 Banded Push Downs

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    Moved pretty slow today but overall I am satisfied.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    1:00 Slow Bike or Row
    6 Spiderman + 6 Russian Baby Makers
    1:00 Slow Bike or Row
    10 Pausing Dowel Overhead Squats (pause in bottom)
    1:00 Slow Bike or Row
    30 second Samson Stretch each side

    Followed by…
    10 Warrior Squats

    Followed by…
    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Rounds:
    50′ 1-Arm Farmers Carry (each)
    10 Cossack Squats (5 Each Side)

    FRONT SQUAT
    On the 0:00… 3 Reps @ 56kg
    On the 1:00… 2 Reps @ 63kg
    On the 2:00… 1 Reps @ 75kg
    On the 3:00… 3 Reps @ 63kg
    On the 4:00… 2 Rep @ 69kg
    On the 5:00… 1 Rep @ 81kg
    On the 6:00… Rest
    On the 7:00… 1 Rep @ 88kg
    On the 8:00… 1 Rep @ 94kg
    On the 9:00… 1 Rep @ 100kg
    On the 11:00… 1 Rep @ 105kg
    On the 13:00… 1 Rep @ 110kg
    On the 15:00… 1 Rep @ 115kg
    On the 17:00… 1 Rep @ 120kg
    On the 20:00… 1 Rep @ 125kg

    QUATTRO
    4 Rounds:
    15 Calorie Bike
    18 Wallballs - 9kg
    15 Kettlebell Swings - 24kg
    12 Burpees

    RECOVERY ROW
    4 Rounds:
    3:00 Recovery Row + 15 GHD Sit-Ups

  11. #571
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    i get tired just reading this!

    well done!
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    Memorial Day, a traditional American holiday, but it is an international recognition. It is not precisely the remembrance of American warfighters, but rather, all of those who fight for the greater good. In an era where humankind is truly, and finally, working towards the same common goal of peace, this is an effort that is just as much overseas as it is internal to the US.

    If there is one thing our predecessors would want, it would be to live through their legacy. It is not wrong to mourn. It’s part of the remembrance. We miss them so. But if they could tell us, it would be to turn our tears into pride. And to use that pride as energy day in and out to be the best possible human being we could be.

    In celebration of those who gave their today, for our tomorrow. Thank you.
    You are deeply missed, and to our last breath, we will make you proud. Happy Memorial Day.

    MURPH
    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    “Murph”
    Run 1 Mile
    100 Pull-Ups
    200 Pushups
    300 Air Squats
    Run 1 Mile
    Wear a 20# (10kg) weight vest.
    TIME: 47.37


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    From the coach:
    Grunt Work
    5 June – 7 August (9 Weeks)

    This cycle will be challenging. Stamina training isn’t always the sexiest, but it is by far the most rewarding. Lets go to work.

    -Monday-
    Snatch Technique
    Stamina Squat
    Body Armor (Accessory)
    Midline

    -Tuesday-
    Gymnastic Stamina
    Conditioning
    Aerobic Capacity

    -Wednesday-
    Barbell Cycling
    Deadlift
    Conditioning

    -Thursday (Rest)-

    -Friday-
    Clean and Jerk Technique
    Heavy Squat
    Conditioning

    -Saturday-
    Long Conditioning (20+)
    Body Armor (Accessory)

    -Sunday-
    Rest

    Today's workout, 5.30.2017:

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Pectoral Mash – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Light Row into…
    3 Rounds:
    10 Hollow Rocks
    10 Superman Rocks

    5-4-3-2-1:
    Spiderman and Reach, each leg
    Inchworms
    Empty Barbell Stiff Legged Deadlifts
    Empty Barbell Good Mornings

    DROP THE HAMMER
    For Time:
    21 Deadlifts (225/155), 21 Calorie Assault Bike
    15 Deadlifts (225/155), 15 Calorie Assault Bike
    9 Deadlifts (225/155), 9 Calorie Assault Bike

    MIDLINE
    Alternating EMOM x 12 (4 Rounds):
    Minute 1 – 50 Double-Unders
    Minute 2 – 15 GHD Sit-Ups
    Minute 3 – 18/14 Calorie Row

    POST-WORKOUT MOBILITY
    1:00 Pectoral Mashing (each)
    1:00 Shoulder to Floor (each)
    1:00 Puppy Dog

  14. #574
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    Felt pretty darn good in today's workout. Up to Delhi for a couple of days so missing two days of workouts this week.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Wrist Stretches – 30s in each position
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row (slow) or 15 Calorie Bike (slow) into…
    3 Rounds:
    :20 second Samson Stretch each side
    :20 seconds AbMat Sit-Ups
    :20 seconds Air Squats
    5 Scap Retractions off pull-up bar

    2 Rounds:
    5 Box Jumps - 30"
    15 Slow Hip Extensions

    Followed by…
    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    KIPPING HANDSTAND PUSHUPS
    2 Rounds:
    Minute 1 – 11 Kipping HSPU
    Minute 2 – 10 Kipping HSPU
    Minute 3 – 9 Kipping HSPU
    Minute 4 – 8 Kipping HSPU
    Minute 5 – Rest

    HANG SQUAT CLEAN
    Building to a heavy single hang squat clean for the day.
    Minute 1 – 3 Reps @ 45kg
    Minute 2 – 3 Reps @ 51kg
    Minute 3 – 2 Reps @ 59kg
    Minute 4 – 2 Reps @ 63kg
    Minute 5 – 1 Rep @ 68kg
    Minute 6 – 1 Rep @ 72kg
    Minutes 7-12 – 5 additional singles

    BARBELL CYCLING
    “Freight Train”
    On the Minute x 5 at 45kg weight
    Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
    Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
    Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
    Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
    Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks

    BODY ARMOR
    3 Sets, resting 2:00 between:
    12 Kneeling Unilateral Dumbbell Presses
    12 Unilateral Dumbbell Bent Over Row
    18 Chest Supported Rotator Retractions
    18 Chest Supported Front Raises

    RECOVERY BIKE
    Spend 10:00 on the Bike
    Last edited by tarmyg; 05-31-2017 at 10:45 AM.

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    Boom!

    Take the rest bud, your body will thank you!

    Enjoy!
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    Day 1 of “Grunt Work”. As I have moved from a strength cycle I am now into stamina which was demonstrated best today by finding a 15RM of Back Squat. Body felt great today but how I'll feel on Saturday is a different story. I'll add one more log entry today as I have started my run training today. Conditiniong is there but need to get my legs used to running. Goal is 5K under 20 minutes which seems reasonable.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3 Rounds:
    1:30 Slow Bike or Row
    1 Round of 5/10/15*
    Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
    Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
    Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

    :45s second Samson Stretch each side

    Followed by…
    Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    SNATCH
    Part 1 – Primer

    5 Sets, building in weight. Start with an empty barbell.
    3 Muscle Snatches
    3 Overhead Squats
    3 Snatch Balances
    NOTE: Kept this light at 30kg

    Part #2 – Complex
    On the Minute x 9:
    Power Snatch + Overhead Squat + Squat Snatch
    On the 0:00 – 40kg
    On the 1:00 – 44kg
    On the 2:00 – 48kg
    On the 3:00 – 40kg
    On the 4:00 – 44kg
    On the 5:00 – 48kg
    On the 6:00 – 40kg
    On the 7:00 – 44kg
    On the 8:00 – 48kg

    PAUSING SNATCH DEADLIFTS
    Set #1 – 3 Pausing Reps @ 72kg
    Set #2 – 3 Pausing Reps @ 76kg
    Set #3 – 3 Pausing Reps @ 80kg
    Set #4 – 3 Pausing Reps @ 84kg

    STAMINA SQUAT
    Back Squat – Establish a Heavy Set of 15 Reps
    15RM - 110kg

    BODY ARMOR
    — Part 1 —
    On the 3:00 x 4 Sets (12:00)
    10 Good Mornings
    10 Front Rack Single-KB Reverse Lunges
    10 Cossack Squats

    — Part 2 —
    EMOM x 10
    15 GHD Sit-Ups
    15 Hip Extensions
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    Update 2.

    Started my run training today and as it is something I have not done for quite some time I did a small 1K. I'll do a 2K Wednesday, 3K Friday and then stick to that for the following week and increase the week after. Pretty poor timing on my 1K, 5.16 but guess you got to start somewhere.
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    Great day in the box today and I felt full of energy.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Pectoral Mash – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Light Row into…
    3 Rounds:
    10 Hollow Rocks
    10 Superman Rocks

    5-4-3-2-1:
    Spiderman and Reach, each leg
    Inchworms

    Barbell Warmup
    With an empty barbell:
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    STRICT HSPU
    Establish a max set of strict handstand pushups.
    Max = 15

    STRICT PULL-UPS
    Establish a max set of strict pull-ups.
    Max = 13

    HANG TOUGH
    “Hang Tough” Part #1
    AMRAP 4:
    27 Hang Power Cleans - 52kg
    27 Wallballs - 9kg
    27 Calorie Row
    NOTE: 1 round

    Rest 4:00

    “Hang Tough” Part #2
    AMRAP 4:
    21 Hang Power Cleans - 52kg
    21 Wallballs - 9kg
    21 Calorie Row
    NOTE: 1 round

    Rest 4:00

    “Hang Tough” Part #3
    AMRAP 4:
    15 Hang Power Cleans - 52kg
    15 Wallballs - 9kg
    15 Calorie Row
    NOTE: 1 round + 6 reps

    ROW CONDITIONING
    2 Rounds:
    500 Meter Row @ 2K Race Pace + 10 Seconds , Rest 1:00
    500 Meter Row @ 2K Race Pace + 7 Seconds , Rest 1:00
    500 Meter Row @ 2K Race Pace + 5 Seconds , Rest 2:00

  19. #579
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    Great day again in The Box. Lower back felt a bit tired, obviously, due to the WoD the other day.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Wrist Stretches – 30s in each position
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row (slow) or 15 Calorie Bike (slow) into…
    3 Rounds:
    :20 second Samson Stretch each side
    :20 seconds AbMat Sit-Ups
    :20 seconds Air Squats
    5 Scap Retractions off pull-up bar

    2 Rounds:
    5 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
    15 Slow Hip Extensions

    Followed by…
    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    DEADLIFT
    Set #1 – 5 Deadlifts @ 56kg
    Set #2 – 4 Deadlifts @ 72kg
    Set #3 – 3 Deadlifts @ 88kg
    Set #4 – 3 Deadlifts @ 104kg
    Set #5 – 3 Deadlifts @ 104kg
    Set #6 – 3 Deadlifts @ 104kg
    Set #7 – 3 Deadlifts @ 104kg
    Set #8 – 3 Deadlifts @ 104kg
    NOTE: I have taken a serious reset on Deadlifts as my form was less than perfect. Purley focusing on form and stretching my hamstrings which is holding me back right now.

    ZAGATO
    21 – 15 – 9:
    Deadlifts - 61kg
    Push Jerks - 61kg
    Barbell-Facing Burpees

    BODY ARMOR
    Body Armor Part #1
    Alternating OTM x 12:
    A) 10 Pushups + 15 DB Floor Presses
    B) Max Double-Unders in 40 seconds

    Body Armor Part #2
    Midline
    3 Sets, resting as needed between:
    100 Meter Single Arm Farmer’s Carry
    30 AbMat Sit-Ups

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    Conditioning is 100% increasing. Felt on fire again. Could have run this workout again which simply means I did not push hard enough and that my Squat Stamina section should have been heavier. Lesson learned!

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    1:00 Slow Bike or Row
    5 Scap Retractions + 7 Pushups + 10 Warrior Squats
    :40 Medium Bike or Row
    5 Strict Pull-Ups + 7 Pushups + 10 Air Squats
    :30 Fast Bike or Row
    (Empty Barbell) 3 Front Squats + 3 Strict Presses + 3 Thrusters + 3 Kipping Pull-Ups

    Rest 1 – 2 Minutes

    1 Round, at 60% intensity:
    200 Meter Row
    10 Thrusters
    5 Pull-Ups

    JACKIE
    1,000 Meter Row
    50 Thrusters - 20kg
    30 Pull-Ups
    TIME: 7.17

    STAMINA SQUAT
    OTM x 12 (4 Rounds):
    Minute 1 – 4 Front Squats @ 75kg
    Minute 2 – 8 Back Squats @ 75kg
    Minute 3 – Rest

    RECOVERY
    15:00 Recovery Bike
    At the 5:00, 10:00, and at the 15:00, complete 15 GHD Sit-Ups.

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    Good session today. Did a 2K run yesterday afternoon as part of my run training and man was my legs cramping at the end of that 2K :-) Ways to go on that one.

    MOBILITY
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Medball Thoracic Opener – 2 Sets of 1:00
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500m light row:
    2 Rounds:
    4 Samson Stretch Lunges (5 second hold in each)
    8 Alternating Spiderman and Reach
    12 Russian Baby Makers

    Barbell Warmup – Empty Barbell
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PAUSING CLEAN DEADLIFT + POWER CLEAN
    7 Sets of 2 Complexes:
    Set 1: 40kg
    Set 1: 50kg
    Set 1: 60kg
    Set 1: 70kg
    Set 1: 80kg
    Set 1: 85kg
    Set 1: 90kg

    HURRICANE
    Activation for “Hurricane”
    1 Round: 100 Meter Jog, 5 Power Cleans (light loading)
    Rest 1:00
    1 Round: 100 Meter Medium Run, 4 Power Cleans (medium loading)
    Rest 1:00
    1 Round: 100 Meter Run, 3 Power Cleans (workout weight)

    Rest 4:00

    3 Rounds:
    800 Meter Run
    21 Power Cleans - 70kg
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    Short stretching today.

    UPPER BODY
    LATS - FOAM Roll - 2:00 Each Side
    TRAPS - LACROSSE Ball - 1:00 Each Side
    PEC MINOR/BICEP - LACROSSE Ball - 2:00 Each Side
    SHOULDER TO Floor - 1:00 Each Side
    CHILDS Pose - 2:00 Total

    LOWER BODY
    QUAD/ADDUCTOR - FOAM Roll - 2:00 Each Leg
    Butterfly - 2:00 Total
    STADDLE Pose - 2:00 Total
    FIGURE Four - 1:00 Each Side
    COUCH Stretch - 2:00 Each Side
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    Seems like progression is a straight arrow at the moment. Going to enjoy that while it lasts as we all know down periods do come!

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3 Rounds:
    1:30 Slow Bike or Row
    1 Round of 5/10/15*
    Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
    Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
    Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

    :45s second Samson Stretch each side (Video)

    Followed by…
    Snatch Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    SNATCH TECHNIQUE
    Snatch Grip Sotts Press - 5 Sets of 5
    This was one humbling experience in understanding my own stiffness in overhead movements.
    Set #1 – 4 Reps @ PVC Pipe
    Set #2 – 4 Reps @ PVC Pipe w/ 4kg weight
    Set #3 – 4 Reps @ PVC Pipe w/ 9kg weight
    Set #4 – 4 Reps @ 15kg Barbell
    Set #5 – 4 Reps @ 15kg Barbell

    Hang Snatch High Pull - 5 Sets of 4
    Set #1 – 4 Reps @ 24kg
    Set #2 – 4 Reps @ 28kg
    Set #3 – 4 Reps @ 32kg
    Set #4 – 4 Reps @ 36kg
    Set #5 – 4 Reps @ 40kg

    High Hang Pausing Squat Snatch - 5 Sets of 3
    Set #1 – 3 Reps @ 32kg
    Set #2 – 3 Reps @ 40kg
    Set #3 – 3 Reps @ 48kg
    Set #4 – 3 Reps @ 48kg
    Set #5 – 3 Reps @ 48kg
    NOTE: Pause was 2 seconds, mid-thigh.

    SQUAT
    Complete each wave as one giant set, with as little rest as needed between weight changes. That is, complete your first set inside the wave, change the weights, and immediately get back beneath the bar.

    Wave #1 –
    5 Back Squats (Each): 99kg + 107kg + 115kg

    Rest 3:00

    Wave #2
    4 Back Squats (Each): 107kg + 115kg + 124kg

    Rest 3:00

    Wave #3
    3 Back Squats (Each): 115kg + 124kg + 132kg

    NOTE: Took about 15-20 seconds to changes weights. This exercise was pretty darn heavy!

    AIR BAGS
    7 Rounds:
    10 Barbell Reverse Lunges, 5 each leg (Zercher Carry) - 32kg
    10 Barbell Power Cleans, 5 each shoulder - 32kg
    20 Lateral Hops over Bar (1 Jump = 1 Rep)
    200 Meter Row
    1min Rest

    BODY ARMOR
    Alternating EMOM x 10
    Odd Minutes – 13 GHD Sit-Ups
    Even Minutes -13 Hip Extensions

  24. #584
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    Shazaam that is a lot of work!!!
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    Fairly decent day. Feels like I should be faster, stronger and with more stamina but maybe my running will show results in a couple of months. Opening the day with handstand pushup stamina building, and capping off the day with a single conditioning portion. Recovery to finish!

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Pectoral Mash – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Light Row into…
    3 Rounds:
    10 Hollow Rocks
    10 Superman Rocks

    5-4-3-2-1:
    Spiderman and Reach, each leg
    Inchworms

    Barbell Warmup
    With an empty barbell:
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    STRICT HSPU
    5 Rounds:
    1:30 Light Bike
    Strict Handstand Pushups
    Set #1 – 5
    Set #2 – 6
    Set #3 – 7
    Set #4 – 6
    Set #5 – 5

    HARLEY LOVE
    6 Rounds:
    13 Thrusters -43kg
    14 Pull-Ups
    TIME: 13:54

    RECOVERY
    10:00 Light Bike
    Followed by:
    A) Banded Hamstring Distraction – 2:00 Each Leg
    B) Couch Stretch – 2:00 Each Leg
    C) Pigeon Pose – 2:00 each side

  26. #586
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    how long does it take you to finish a workout like you posted above?

  27. #587
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    Quote Originally Posted by RaginCajun View Post
    how long does it take you to finish a workout like you posted above?
    This one took about 1h 45min. Normally it's about 2h.

  28. #588
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    Quote Originally Posted by tarmyg
    This one took about 1h 45min. Normally it's about 2h.
    Damn, that's about what I thought. Are you supplementing nutrition during to keep the energy up?

  29. #589
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    Quote Originally Posted by RaginCajun View Post
    Damn, that's about what I thought. Are you supplementing nutrition during to keep the energy up?
    Funny you would ask about the nutrition aspect. Up until tomorrow I have been eating as much as humanly possible and still not able to pass 190lb. Starting a short cut tomorrow in a different log.

  30. #590
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    Quote Originally Posted by tarmyg
    Funny you would ask about the nutrition aspect. Up until tomorrow I have been eating as much as humanly possible and still not able to pass 190lb. Starting a short cut tomorrow in a different log.
    I have ESP!

    Why not just log it in here?

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    Good workout again. Fell behind on the Power Cleans a bit and had to stop at 70kg on the WoD but still feel good about it.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Wrist Stretches – 30s in each position
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row
    3 Rounds:
    :20 second Samson Stretch each side
    :20 seconds AbMat Sit-Ups
    :20 seconds Air Squats
    5 Scap Retractions off pull-up bar
    2 Rounds:

    5 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
    15 Slow Hip Extensions

    Followed by…
    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    HANG POWER CLEAN
    On the Minute x 10:
    Set #1 – 5 Hang Power Cleans @ 54kg
    Set #2 – 4 Hang Power Cleans @ 59kg
    Set #3 – 3 Hang Power Cleans @ 63kg
    Set #4 – 2 Hang Power Cleans @ 68kg
    Set #5 – 1 Hang Power Clean @ 72kg
    Set #6 – 1 Hang Power Clean @ 77kg
    Set #7 – 1 Hang Power Clean @ 82kg
    Set #8 – 1 Hang Power Clean @ 87kg - FAIL

    BEHIND BARS
    “Behind Bars” Part #1
    In a 4:00 Window:
    400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans - 61kg
    REPS: 15

    Rest 4:00

    “Behind Bars” Part #2
    In a 4:00 Window:
    400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans - 70kg
    REPS: 6

    Rest 4:00

    “Behind Bars” Part #3
    In a 4:00 Window:
    400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans - 70kg
    REPS: 10

  32. #592
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    Quote Originally Posted by RaginCajun View Post
    I have ESP!

    Why not just log it in here?
    Thinking about keeping it real clean! You think it would be better to just continue in here?

  33. #593
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    Quote Originally Posted by tarmyg
    Thinking about keeping it real clean! You think it would be better to just continue in here?
    Unless you are wanting advice from the pros, I would. Just seems like this is your daily log/thread.

  34. #594
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    Started a cut today. Was going to do a different log but changed my mind and will just keep it in here. Funny how things work out. My daughter (An absolutely awesome 7-year old) was recommended by her drama teacher to start doing some photoshoot and such because she loves acting and art. This has sort of taken off, to say the least, and we can now see her picture on massive billboards here in Bengaluru. Bizarre. But wait, because of her, my daughter that it is, I am also doing some work in that area and my first job will be in mid-September and so I need to be a bit leaner. Nothing crazy but will need to land around 6-7% to have a decent definition of the abs. Regardless, here is how I am eating. I am just showing my macronutrient breakdown and not detailing all the food and such. Training stays the same.

    Starting stats:
    Bodyweight: 186.8lbs (84.7kg)
    Ab Circumference: 89cm
    Blood Pressure: 131/64
    Morning Pulse: 66
    Body Temperature: 36.2

    Wake-up
    Vitamin D, 10,000 IU
    N-Acetyl Cysteine, 1,200mg
    Omega 3, 3g
    Vitamin E, 400 IU
    Glutamine, 10g
    Water, 1L

    Breakfast - 7am
    Protein - 38.97g
    Fat - 33.805
    Carbohydrates - 13.12
    Calories - 512.605
    Supplements
    Thermo Peak - 1 serving
    Water - 1L

    Pre-Workout
    BCAA - 5g
    Creatine - 2.5g
    Water - 1L

    During-Workout
    BCAA - 5g
    Creatine - 2.5g
    Water - 1L

    Post-Workout
    BCAA - 5g
    Creatine - 2.5g
    Glutamine - 10g
    Water - 1L

    Lunch - 1pm
    Protein - 37.39g
    Fat - 32.795
    Carbohydrates - 15.41
    Calories - 506.355
    Supplements
    Thermo Peak - 1 serving
    Water - 1L
    Omega 3 - 1g

    Dinner - 5pm
    Protein - 39.69g
    Fat - 32.295
    Carbohydrates - 15.41
    Calories - 511.055
    Supplements
    Thermo Peak - 1 serving
    Water - 1L
    Omega 3 - 1g

    Night Snack - 9pm
    Protein - 45.43g
    Fat - 33.705
    Carbohydrates - 0.45
    Calories - 486.865
    Supplements
    ZMA
    Omega 3 - 1g

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    You have one bad ass daughter, awesome!

    Diet, give or take 2000 cals, like it. With all that work you are doing, the fat should melt right off!
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    Felt quite beat up today which I think is expected with this level of training and having such low-calorie intake. The highlight was Wonder Woman joining me at CrossFit today :-)



    Diet update:
    Bodyweight: 181.9lbs (82.5kg)
    Ab Circumference: 89cm
    Blood Pressure: 137/71
    Morning Pulse: 67
    Body Temperature: 36.7
    Total weight dropped since Day 1: 4.9lbs (2.2kg)

    Training:

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Banded Hamstring Distraction – 1:00 each side
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    1:00 Slow Bike or Row
    1 Round of Strict Cindy
    :40 Medium Bike or Row
    1 Round of Strict Cindy
    :30 Fast Bike or Row

    200 Meter Jog

    Modified Barbell Warmup (empty barbell)
    5 Good Mornings
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Push Presses

    SPLIT JERK SKILL
    Part #1 – Jerk Balance
    3 Sets of 3 – Empty Barbell
    3 Sets of 3 – Light Load - 30kg
    Part #2 – Tall Jerk
    3 x 3 Empty Barbell
    3 x 3 Light Load - 30kg
    Part #3 – Split Jerk
    7 Sets of 3, building in weight.
    Set #1 – 3 Reps @ 45kg
    Set #2 – 3 Reps @ 50kg
    Set #3 – 3 Reps @ 54kg
    Set #4 – 3 Reps @ 59kg
    Set #5 – 3 Reps @ 63kg
    Set #6 – 3 Reps @ 63kg
    Set #7 – 3 Reps @ 63kg

    STAMINA SQUAT
    OTM x 10 (5 Rounds):
    Odd Minutes – 3 Front Squats @ 80kg
    Even Minutes – 6 Back Squats @ 80kg

    BELLS AND WHISTLES
    21 Dumbbell Hang Squat Cleans (50’s/35’s)
    21 Kipping Handstand Pushups
    600 Meter Run
    15 Dumbbell Hang Squat Cleans (50’s/35’s)
    15 Kipping Handstand Pushups
    600 Meter Run
    9 Dumbbell Hang Squat Cleans (50’s/35’s)
    9 Kipping Handstand Pushups
    600 Meter Run
    NOTE: Stopped after second 600m run. Did not have it in me to finish today. Most likley due to bootcamp in the morning and yesterday I ran Arms, Chest and ran 3.3km.
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    Quote Originally Posted by RaginCajun View Post
    You have one bad ass daughter, awesome!
    That she is brother, that she is. Love her to death! :-)
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    Going from unlimited food to 2k calories is, well, f*%^&*g hard!!!
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  39. #599
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    No training today.

    Quick status update:

    Body Weight: 179.6lbs (81.4kg)
    Ab Circumference: 89cm
    Blood Pressure: 139/60
    Morning Pulse: 72
    Body Temperature: 36.9
    Total weight dropped since Day 1: 7.6lbs (3.4kg)

  40. #600
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    Quote Originally Posted by tarmyg View Post
    No training today.

    Quick status update:

    Body Weight: 179.6lbs (81.4kg)
    Ab Circumference: 89cm
    Blood Pressure: 139/60
    Morning Pulse: 72
    Body Temperature: 36.9
    Total weight dropped since Day 1: 7.6lbs (3.4kg)
    Brother, I'd kill for BP readings like that! Great work!
    tarmyg likes this.

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