2021-12-12T05:00:00Z: Dynamic Effort Upper
A: Dynamic Warm Up
Wall Slides 1x10
Band Pass Through 1x10
Band Pull Apart Overhand 1x10
Band Pull Apart Underhand 1x10
T-Spine Extension 1x10
B: Dynamic Bench Press
45x10
95x5
135x3
155x1
165x3x8 (EMOM45)
C(Conditioning): Alice WOD
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Time: 16:34
All daily work completed. Will probably do this WOD often because of that lol.
D: Running
6.4 miles easy
OPM day 2 complete.
2021-12-13T05:00:00Z: AM Max Effort Lower
A: Dynamic Warm Up
Lateral Squats 1x10/side
Supine Bridge 1x10
Side-to-Side Leg Swings 1x10/side
Front-to-Back Leg Swings 1x10/side
Band Walks 1x10/side
Ankle Mobility 1x10/side
B: Zercher Box Squat
45x10
95x5
135x3
185x2
225x1 (belt added)
245x1
275x1
300x1 (PR)
225x3x3 (beltless)
225x1
First time trying these ever. Much harder then I thought they’d be. Didn’t realize the isometric effect this has on the arms and back. Last rep was an absolute grinder. Did much more then I thought I would, though. 34 squats taken care of for daily work.
C: Step ups (12 in box)
24x10x3
D: Seated Band Leg Curl
Black Band x30’ eccentric+12+30’ eccentric
Idk about this. Still not feeling it great in my hammies. May try a different angle next time.
E: Barbell Power Rows
135x6
185x12+6+3 (rest-pause)
F: Banded Low Row
Black Band x30’ eccentric+10+30’ eccentric
G: Sit-ups
BWx15
25x10
45x3x10
Weighting these with an EZ bar across my front delts. Works surprisingly well. 55 sit-ups taken care of for daily work.
2021-12-13T05:00:00Z: PM Aerobic Conditioning
Running
6.2 miles easy
2021-12-13T05:00:00Z: Daily Work
OPM Daily Work Conditioning
100 Push-ups
45 Sit-ups
66 Hindu Squats
50 Chin-ups
OPM day 3 in the bag.
2021-12-14T05:00:00Z: AM Lower Body Conditioning
Conditioning: Thrusters n’ Snatches Fran
21-15-9-5 of:
BB Thrusters @ 95
DB Snatches @ 45
Total Time: 12:38
Nice little conditioning blitz. Thanks @T3hPwnisher. 50 squats taken care of for daily work.
2021-12-14T05:00:00Z: PM Aerobic Conditioning/Daily Work
A: Running
2.05 miles easy
B: OPM Daily Work Conditioning
100 Push-ups
50 Sit-ups
100 Hindu Squats
50 Chin-ups
C: Ruck March
77 lb pack x4.2 miles easy
This wasn’t done consecutively but throughout the day. OPM day 4 in the books.
2021-12-15T05:00:00Z: AM Max Effort Upper
A: Dynamic Warmup
Wall Slides 1x10
Band Pass Through 1x10
Band Pull Apart Overhand 1x10
Band Pull Apart Underhand 1x10
T-Spine Extension 1x10
B: Overhead Pin Press
45x10
95x5
115x3
135x3
155x2
185x2 (belt added)
205x1 (PR)
155x4x4 (beltless)
Set at about nose level. Gonna do this instead of seated pin press cause I feel like this carries over more.
C1: Dips
BWx6
45x12x3
C2: Skullcrushers
25x6
45x12x3
C3: Chin-ups
BWx6
25x8x3
38 chin-ups taken care of for daily work.
C4: Fat Barbell Curl
45x6
55x12x3
Notes
Kinda don’t really know what to do for assistance work rn so I’m experimenting. The circuit format here actually worked pretty well.
2021-12-15T05:00:00Z: PM Aerobic Comditioning/Daily Work
A: Running
2 miles easy
Gonna have to finish up my mileage for today later in the week.
B: OPM Daily Work
100 Push-ups
100 Sit-ups
100 Hindu Squats
12 Pull-ups
2021-12-16T05:00:00Z: AM Upper Body Conditioning
Conditioning: Faust
Do 100 Devil presses with 12lb dumbbells EMOM, do 5 chins (kipping is fine)
Time: 17:52
Did this with 12lb dumbbells instead of 50s because they’re the only dumbbells I have. And I’m glad because holy shit this was hard. Definitely one of the hardest conditioning WODs I’ve ever done. Can’t even imagine what doing it with 50s but I am curious (not curious) to find out. I also wanna try Kalsu at some point. Push-ups and pull-ups taken care of for daily work.
Hell yeah dude! Pun partially intended as well. Dude, Faust is just a different kind of awful. It’s very “Kalsu-esque” in the bargaining and lies you tell yourself, but the worst part is how is just chews up your hands. No shame in using the 12s: just getting some sort of resistance is enough to keep you honest.
2021-12-17T05:00:00Z: Aerobic Conditioning/Daily Work
A: Running
8 total miles of easy running
B: Daily Work
100 Push-ups
100 Sit-ups
100 Hindu Squats
50 Pull-ups
2021-12-18T05:00:00Z: Dynamic Effort Lower
A: Running
2 miles easy
B1: Dynamic Box Squats
45x10
135x5
185x1
220x3x6
Felt super heavy cause of the running so I decided to lower the volume.
B2: Pull-ups
BWx5x6
C1: Dynamic Deficit Deadlift
135x5
205x5x4
C2: Neutral-Grip Chin-ups
BWx5x4
D: Running
2 miles easy
Notes
Feeling super fatigued from all the running. Hopefully in the next week or two my body will have caught up with the new demands. The running is gonna be super hard so I may just cut back to doing OPM 6 days a week instead of the full 7. I’m gonna take a rest day tomorrow and hit lower body hard on Monday.
2021-12-20T05:00:00Z: AM Aerobic conditioning
Running
6.8 miles easy
2021-12-20T05:00:00Z: PM Repetition Effort Upper
A: Dynamic Warmup
Wall Slides 1x10
Band Pass Through 1x10
Band Pull Apart Overhand 1x10
Band Pull Apart Underhand 1x10
T-Spine Extension 1x10
B: Bench Press
45x10
95x5
135x3
185x3
225x1
245x6x5 (wrist wraps added)
245x4
Gonna try to do JM Blakey’s 6x6 bench progression instead of speed bench for a few weeks.
C: Behind The Neck Press
45x10
65x5
95x10, 8, 6
Was gonna try the 3-50 method with this but it was way to heavy, will probably drop to 65 next time.
D: Tricep Extension
45x30’ eccentric+10+30’ eccentric
E (Conditioning): Nickels and Dimes
EMOM 10 Minutes:
10 Push-ups
5 pull-ups
Push-ups and Pull-ups taken care of for daily work.
2021-12-20T05:00:00Z: Daily Work
OPM Daily Work Conditioning
100 Sit-ups
100 Hindu Squats
2021-12-22T05:00:00Z: AM Max Effort Lower
A: Dynamic Warm Up
Lateral Squats 1x10/side
Supine Bridge 1x10
Side-to-Side Leg Swings 1x10/side
Front-to-Back Leg Swings 1x10/side
Band Walks 1x10/side
Ankle Mobility 1x10/side
B: High Handle Trap Bar Deadlift
140x5
190x3
230x3
280x2
320x2
370x1 (belt added)
390x1
410x1
430x1 (PR)
315x2x5 (beltless)
C: Yates Rows
45x10
135x6
185x6 (straps added)
225x15+8+5 (rest-pause)
D: Barbell Shrugs
135x10
225x15+185x12+135x30 (drop set)
E: Barbell Reverse Lunges
45x6
95x10x3
Hate how bad I am at balancing single leg work. Probably means I need to work on it more.
F: Good Morning
45x10
95x8x2
G: Sit-ups
BWx10
25x10
45x10x4
60 sit-ups taken care of for single leg work.
2021-12-22T05:00:00Z: PM Aerobic Conditioning
Running
6.4 miles easy
2021-12-22T05:00:00Z: Daily Work
OPM Daily Work Conditioning
100 Push-ups
40 Sit-ups
100 Hindu Squats
50 Pull-ups
2021-12-23T05:00:00Z: Daily Work
OPM Daily Work Conditioning
100 Push-ups
100 Sit-ups
100 Hindu Squats
50 Pull-ups
Been bad with getting my runs done this week. Will try to get this back on track.
2021-12-24T05:00:00Z: Max Effort Upper
A: Dynamic Warmup
Wall Slides 1x10
Band Pass Through 1x10
Band Pull Apart Overhand 1x10
Band Pull Apart Underhand 1x10
T-Spine Extension 1x10
B: Bench Press
45x10
95x5
135x3
185x3
225x2
275x1
300x1 (wrist wraps added)
320x1 (PR)
255x7+3+2 (rest-pause, no wrist wraps)
Probably could’ve done a bit more cause it wasn’t much of a grind. But a bench press PR is never gonna be unwelcome.
B: Pull-ups
BWx5x5
25x5
45x3
BWx5
45x3
BWx5
45x1
BWx3
Was just playing around with pull-ups and tried stuff like ratchet sets. 50 reps of push-ups taken care of for daily work.