Golf yesterday. Abysmal.
Walk/jog 4 miles today.
5 AM wake up and all day meetings yesterday and today plus 4k miles of travel.
Yesterday: Nada besides walking.
Today: Swings - 300 with 55#.
Tomorrow: squats
AM Workout today:
- Snatch warm-up - 15 total reps up to a couple at 135
- Safety Bar Squat
- 3x65
- 3x110
- 3x155
- 3x245
- 3x275
- 531 - 305-335-365
- Prowler - push forward and walk backward with 200 and 245# on turf - total of 125 yards
Shoulder felt fine snatching. On squats, the reps were pretty quick through 335. 365 was a grind, but still got it - didn’t push for more reps.
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- Warmup - muscle snatch triples up to 145
- Power clean triples to 205 then 5x210 5x230 1x245 5x225
- Deadlift 5x335 5x385 3x435
Feeling slow.
Another beach getaway weekend in my inconvenient life lol. Biggest problem is my diet goes to hell with fancy brunches and clambake buffets. And day drinking oh man.
So Friday and Saturday were nothing. Sunday was 10x150 with walk and jog warmup and cool down - didn’t time these ones. Also about 4 miles of walking around town in Chatham MA.
Just mobility warmup today and Crossfit class.
- Strength Work Superset
Sumo deadlift - 4x5 275-295-315-335
Front Squat 4x10 185-205-225-245 - Metcon 10 mins EMOM (every minute on the minute)
5 power clean at 155
20 double under
Didn’t love design of that workout but wasn’t that tough.
Basic day
- Mobility warmup
- Arm BB work - 100 reps of biceps and triceps
- Metcon 5 rounds of
60m farmers walk at 225
10 wall balls with 30# to 12’ target
Was time crunched.
8/23 - 300 swings - 55# KB
8/24 - Snatches to 155, then cleans to 235 or something - just a bunch of singles
I don’t know what the deal is, but I feel weak as hell lately - and timing feels off. I haven’t been doing that much cleaning or snatching, but I just feel like garbage. I’ve deloaded, I’ve rested and slept, etc.
I may just need to do a training re-set, and regress to a lighter weight. Gotta think about it.
Basic session just getting blood pumping.
- 5x200m rows in 33-35s with 1’20" rest
- Chest and triceps work on machine 60 reps
8/29
300 swings
8/30
- Warmup
- Work up to heavy single
Power snatch 165
Power clean 255
Deadlift 445
Donating $1 to Houston charity every pound I lifted and challenged some friends to do the same.
Could have deadlifted more for sure - but clean and snatch were definitely most I had in me yesterday. Think I need to reset my training maxes given how light those weights are.
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8/31
- 10 minute airdyne warmup - 100 calories
- Pistol squats
4+4 at 35
3+3 at 44
2+2 at 53
1+1 at 70 - Metcon
3’ goblet squats with 53# - 74 reps
Rest 2’
3’ tire flips - 62 flips
Rest 2’
3’ alternating pistol squats - 48 reps
Rest 2’
3’ sled push (110#) - 230 yards
Good little workout. My pistols were to a 14" bench for right leg as I still am nervous about going to low on squats.
Another beach weekend in my terrible life lol @Frank_C
Fort Lauderdale
Friday off.
Today a good hotel workout:
A bunch of shoulder lateral raises - maybe 60 reps with 10# DBs
25+25 RFESS with 50# DBs
25+25 reverse lunges with 50# DBs
50 shrugs with 50# DBs
50-60 reps biceps and triceps on cable machines
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I’m over here spinning my wheels and missing workouts because I don’t have a specific plan while you continue to get things done no matter where you are.
Kudos to you!
Apparently I don’t do well with the freelance approach. Today is my first day back with a plan… Hopefully.
Monday off
Tuesday 300 swings
Wednesday off
Thursday Crossfit
- skill on pistol squats, double unders, DB snatch
- metcon 6 rounds of (start every 3 minutes)
10 alternating pistol squats
20 alternating db snatch with 50#
30 double unders
Today
Bike warmup
5x3 squat warmup to 265
3x5 safety bar squat
295
325
355 (3)
Fun workout today
- 15 minute general warmup
- 15 minute EMOM power snatch X1 at 135
- 15 minute EMOM power clean X1 at 205
- 15 minute EMOM wall ball x10 with 30# ball to 11’ target
Liked doing the fast singles - these all really flew up.
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Easy Track Day
- Warm-up (jog and mobility)
- 10x150m with walk back recovery
Runs were mostly at 23.5-24.5 except last one I ran a 21.7 - recovery was 1’30" per run approximately.
The 21.7 was harder than it should have been, but that’s not horrifically slow. I’d be surprised if I could go under 20" at the moment though. Last time I was doing much running, I was about 20 lbs lighter and about as strong - probably stronger on the quick lifts.
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Yesterday
- Hang split snatch 10x1 short rest 135
- Hang power clean 10x1 short rest 205
- RFESS 4x6+6 with 70# DBs
- Good mornings 4x10 at 175
Thanks for thinking of my questions when writing your log!
School is back in session which means my wife is back at work. No more track sessions for me. I’m stuck with the Y’s indoor track but I can at least get in 80m sprints.
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