T Nation

CrossPower - CrossFit/Speed/Power Training


#501

7/12

  1. 5’ Row warmup - again trying to keep doing this daily - I go about 1300-1350 when warming up. Could probably do about 1500 if I pushed it.
  2. 5x8 DB deadlifts with 200# total - these are obviously a lot more ROM but not that heavy.
  3. 5x8 incline DB press to 60#s - first time doing any pushing in ages. Shoulder felt decent.
  4. 5x8 superset curls and triceps
  5. 5x8 Lateral raises

Good little session.


#502

7/13

  1. 5’ row first thing AM

Track workout

  1. Warmup - jog, drills, buildups
  2. MB throws - 12 throws
  3. Standing Shot x6 - around 35-36’
  4. Shuffle throw Shot x5 - 42-45’
  5. Discus stand throws x8 at around 100’ and one full throw a little under 120’
  6. Plyos - 30 contacts
  7. Acceleration - 16x20m

Felt pretty quick today. Interestingly, the standing throws were worse than last week, but the throws with a shuffle were WAY better (10-15% better) which is very encouraging!


#503

7/14

Golf. Got better - 96 this time.

7/15

Off.


#504

7/16

Knee really bothering me (inside of left knee) since golf on Saturday - so taking today off and just doing upper body and maybe some KB swings. Hopefully feeling better tomorrow.


#505

7/17

Got some compression sleeves, and at least along with Aspirin, has helped w inflammation and a bit with pain.

Hotel workout:

  1. Chest Press - around 60 reps - got pretty heavy
  2. Lat Pull-downs - around 60 reps - also heavy
  3. Light weight high weight sets of leg ext and leg curls - 2x30 rep sets - felt ok on knee
  4. Light weight high rep sets of OH press and seated rows - 2x30 rep sets
  5. DB curls - about 40 reps low rest
  6. Farmer walks - 100m straight

#506

Pretty sore from that yesterday. Today just walking in scorching heat and humidity in NYC - in a suit - for new job interviews. Went well I think!


#507

7/19

Knee still a little sore - so just did some KB swings in the living room while watching golf.

300 total.

100 with 100# KB
200 with 53# KB

About half in sets of 5+10 and half in sets of 10+20.

Pretty good little session. Tried to do a set about every time Tiger took a shot - so every 5’ or so. Not trying to do a cardio workout - although 10 with a 100# bell is heavy and followed by 20 with 53# gets the motor running a little bit.


#508

7/20

Upper body work at condo gym.

  1. Rowing Warmup - 5’ (burned 100 calories in 5’)
  2. Machine Chest Press 5x10 then 5x5 up to all the plates on stack (200# - which feels about like 200)
  3. Bent DB rows - 10x45-50-55-60 then 5x65-70-75-80
  4. DB curls - 50 total reps
  5. Tricep Ext - 50 total reps
  6. Lateral Raises - 50 total reps
  7. Shrugs - 50 total reps

Feel great today, like I got in a good workout!


#509

Nothing like a good upper body pump!


#510

No workout today - but was at dinner with my wife about 4-5 miles from home. We made a $100 bet on who could get back sooner. Me running or her on the bike.

Rules: she had to finish a 22 oz beer. And we had to have her go to bike station (on both ends).

Beat her by 5 minutes. Meaning I did 4-5 miles in around 33 minutes. I’m dead. But I won the bet.


#511

7/22

Body building stuff in the living room.


#512

7/23

  1. 5’ row upon waking
  2. Errands - 4 miles of walking in heavy heat around city.
  3. 10 rounds of
  • 500m row
  • 5+5 single arm OH KB press with 30# - super slow and controlled.

#513

I actually think that kind of workout with increasing weight and speed and messing with rest intervals might be enough for general fitness for a huge number of early season sessions. Gradually ramp up to 160-170 press and to 1’30” 500’s with a longer rest session after each set and you are hitting all the energy systems and most of the muscle groups!


#514

I admire your commitment! You’re all over the place but you always find a way to do something. It’s impressive! :facepunch:


#515

The travel makes it rough and is hell on my diet (know that is my own fault!) and on any sort of planful progression (not my fault - but trying to find workouts like today that I can progress even when traveling and/or injured). More impressed with your progress and regularity of sessions!


#516

7/24

  1. 5’ Rowing Warmup
  2. Chest Press - 60 total reps each set at 5# more than last time top set at 205 4-3-2-1
  3. Kroc Rows - 6x5+5 at 100# DB
  4. Circuit 4x10 - Hammer Curls - Tricep Ext - Lateral Raises
  5. Farmers Walk - 4x60m with 100# DBs

#517

7/25

  1. Standing and full throw shots - 10-12 throws
  2. Standing Discus
  3. 5x200 at 40-38-36-34-32 (12 and on up to about 14 mph) with about 90” rest

Took the throws easier based on tweaked knee - so were not as good as last week - but had a standing Discus out to 112-115 which was pretty solid. When I was throwing 140-150 my stand throws were 120-125 at most.


#518

7/26

  1. 10’ rower
  2. 5 miles walking around town
  3. Light general body building work at home

Will do a heavier upper body session tomorrow and then some more track and cardio work over next 4-5 days while traveling to NYC for interviews


#519

Ended up in transit for much longer than planned so no session on 7/27.

7/28

  1. Extended warmup (1 mile jog, sprint drills, dynamic mobility, 4x50m build ups).
  2. 15x20m accelerations - all out 20m runs
  3. Played around with 3 or 4x over 3 hurdles spaced really close, just to see how it felt.

First time over hurdles since 2013 or 2014 I think. Was not smooth. Bear in mind, these are 42” barriers spaced 25’ apart (normally 30) that you β€œrun” over at full speed.

What is becoming clear to me is that if I really want to sprint and jump again, I need to drop 15-20 pounds, or at least drop down near 10% body fat.


#520

7/29-7/30 - off for my birthday. Spending 3 days in NYC mix of relaxing and interviews (which are going great).

7/31

Hotel gym (which is not bad)

  1. 10’ rowing warmup at about 1’50” pace per 500.
  2. Box squats (full deload at the bottom - just below parallel) 10x5 up to 225 - doing a full deload really gets your quads. Wow. Light weight but hard work.
  3. Bench Press (first time in 18 months?) - took it really easy. 10x5 but only up to 175
  4. Lat Pull-Downs - 10x5 up to 250 whatever that means.

These were all pretty short rest (30-45” between sets). Good little afternoon session.