7/30/17   Slept 8.5 hours. 8/10

10 Burpees AFAP

100m Sprint

60sec Rest

  

6 sets  - this is the best my legs felt " sprinting". Kind of difficult to explain but my legs had some "speed" or maybe tension/resilience. I don't think I was moving that much faster but it felt way different.

Carbs 167 g, Fat 75 g, Protein 144 g 

7/29/17 Slept 8.5 hours. 8/10.   90 min hike

Carbs 182 g, Fat 70 g, Protein 155 g

7/28/17 Slept 7.5 hours. 8/10 Feeling good.

A. Sumo Deadlift - 6 reps on the min @ same load as last week for as many sets as possible w/ perfect hip / spine mechanics. 145 lbs for   9 sets of 6. Felt better than last week!

Sandbag ground to shoulder - 6 for time; rest 90sec x5-6 sets (make the bag heavy enough to be ""tough"" but not so heavy that you compromise positioning)   60 lbs sandbag. 15.4 s, 14.5 s, 14.8 s, 15.0 s, 15.2 s, 14.6 s. Better than last week. :)

C. DB 2-arm Rear Leg Elevated Split Squat - 3 x 10 ea leg; rest 60sec b/t legs (mod)   25 lbs dumbbells

Long easy trail run- 30 min. 

Carbs 176 g,  Fat 56 g, Protein 166 g

7/27/17. Slept 6.5. Woke up hungry. Wt 193.0. 8/10. No soreness, tired from decreased sleep.

A. DB Bench Press @21x1 - build to 10RM; rest as needed  10 RM-145lbs That's a PR!

. Strict Pull-up - 20 reps for time (DO NOT sacrafice quality for speed here)  9:14. 

 Wall-facing HS Hold - 3 x AMSAP; rest as needed  51s,48s,44s. Part on quitting was fear of collapsing and smacking face. :). I need more experience so I can push it a little harder. 

 Single-arm Rings Row w/ Rotation - 3 x AMRAP UB ea arm; rest as needed 20(R),18; 20,19; 22,20

+

3 rounds @ mod-aerobic pace (HR in the 140-160 range)

60sec Row 

60sec Rest

60sec Burpees 

60sec Rest

60sec Row

60sec Rest

60sec Medball Slams

This was fun.  Row- 1:46-1:48 pace, burpees 12-13, med ball slams 15-18. 

Carbs 203g. Fat 62g. Protein 185g. 

7/26/17 Slept 7 hrs. Wt 192.8. Walked 20 min.

Carb 173g Fat 66 Protein 166g

7/25/17 Wt 192.3  Slept 7 hours. 7-8/10. Low back stiff this AM.

Sandbag Bearhug Squat @2020 - 5-6 reps on the 90sec for 4-8 sets (continue until you can no longer maintain tech / mechanics)   Used 50 lbs sandbag. Probably too light. Next time I'll try to figure out how to put 2 in Brute Force "bag"  Still learning about Sandbags. :)  8 sets of 6 reps every 90 sec

B. DB 2-arm Push Press - 4 x 6.6.6; rest 20sec b/t clusters + 2min b/t sets (mod-heavy across, no pause at shoulders)     45 lbs DBs.  3x6.6.6 and 1x6.6.5-left arm gave out on last set-could only do 5 on left and 51/2 on right.

Inverted Bar Row - 4 -5x AMRAP UB; rest 30sec   Reps-17,10,9,8

 Unloaded Reverse Lunge from 4"" Elevation 4-5 x 20 alt reps; rest as needed : 5x20

Sandbag Carry - 25min continuous (keep the bag relatively light, change positions as needed). 27 min in thunder storm with 50 lbs sandbag. Fun!!

CARS went well

Carbs 172g, Fat 78g, Protein 172g

7/24/17 Wt 191.8, Slept 7 hours. 8/10 napped 40 min. Long day at work. woalked 20 min. Mobilized T spine and Spina hip for 10 min.

Carbs 202g, Fat 58g, Protein 163g

7/23/17 Slept 8.5 hours. 8/10-tired legs

10-15min Dynamic Running Prep

*https://www.youtube.com/watch?v=qt3-75IUwDE

+

Run - 5min increasing effort every min from easy to hard-legs felt heavy at first

+

100m Run w/ Sandbag (50m / 50m)- fun 45 lbs bag. Not much speed

10 ""Sand Bag Thrusters"" (i.e. squat w/ bag on left shoulder 

then press over head to right shoulder & repeat)

Rest 60sec

x4-8 sets (effort / volume dictated by feel for the day)

Held the "floppy" 45 lbs in front rack and pressed over head. 8 sets

Great minds think alike. Now have a 60, 50, 45, and 40 lbs sleeves 

I believe I've mentioned this, but we will be on a family vacation from Wed. Aug 2- Friday Aug 1. Going to Alaska. Denali Park and Seward. 

Good luck in Madison. Received my TTT Mayer and Ohlsen shirt today. Looks good!

Carbs 177g Fat 67g, Protein 162g

7/22/17 Slept 7 hrs. Forearms sore. Waked 30 min. Paddle boarded 25 min. Swam,dove,back flipped for 20 min.

Carbs 170g. Fat 83g. Protein 174g.

7/21/17 Slept 8 hours. 7-8/10. Legs feel good after sprints. Tri's and traps are tired. PU and overhead carries? Looking forward to today's workout.

A. Sumo Deadlift - 5 reps on the min @ mod-heavy load for as many sets as possible w/ perfect hip / spine mechanics

*move on when you cannot maintain focus on posture, this is our indicator of CNS fatigue

145 lbs for 7 min. Started to round upper back when lowering last few reps

Sandbag ground to shoulder - 6 for time; rest 90sec x4-5 sets (make the bag heavy enough to be ""tough"" but not so heavy that you compromise positioning)

70 lbs sand bag. 2 sleeves in strongman bag. No handles. WOW.. It was a grip workout too.

6 reps for time. 40s, 46s,42s,44s. Snapping hips forward really helped. 

C. BB Hip Thrust (shoulers on bench) - 3 x 15; rest 90sec (mod)

85 lbs 3x15

Did not bring rower. Ran @ HR 140-145 and did 10, 50 lbs Russian KB swings every 4 min. 

Carb 189g. Fat 63g. Protein 140g

7/20/17. Slept 7 hrs. Wt 192.2. 8/10 minimal quad soreness. Worked out on beach. Fun.

100m farmers carry @ 45 lbs to get gear to beach

A. Single-arm, Bottoms Up KB Press w/ ribcage lock - 6 x 6 ea arm; rest as needed 35 lbs KB- 6x6. Left arm/ grip challenge for last 2 reps on last 2 sets

B. Uneven Towel Grip Pull-up - accumulate 12-14 reps shifting the towel each rep to engage one arm more than other  14 reps. Use tree branch as pu bar. 

C1. Uneven Depth Push-ups - 4 x 10 alternating reps; rest as needed (slow & controlled, setup 45# bumper to elevate one side, alternate by walking hands over plate each rep)  Used a 12 inche high stone and walked over.. 
10,10,6-too short of rest?,10


C2. Single-arm Rings Row w/ Rotation - 4 x 5-6 ea side; rest as needed (slow & controlled)  4x6

D. DB 2-arm Overhead Carry w/ neutral Grip (lock down ribs) - accumulate 300ft of heavy carry (take these outside before your run) DB @45 lbs. accumulated 120 yds. The first piece was short-25 yds. I figured out a better position and was able do 50 yd pieces after. 



Ran 8x 40yd @ 85%  effort (by feel based on how body if feeling).  Ran in beach sand at 85%. It was good. Felt like I had some tension in legs for first time when going hard. 

Carb 181g. Fat 58g. Protein 179g

7/19/17. Slept 7 hrs. Wt 192.6, 7/10. Quads, and back super stiff. No pain. Walked 20 min. Foam rolled 15 min. Hungry tonight.

Carb 189 Fat 88g Protein 160g

7/18/17 Slept 7 hours, Wt 192.8, 7-8/10. Legs a little tired.

Low Bar Parallel Box Squat - 4 x 3.3.3; rest 20sec b/t clusters + 2min b/t sets (mod-heavy, position more important than load, no pause on bench)   1 at 150 lbs, (a little light ); 3 at 175 lbs. Felt more solid than the last time I did Low bar back squats.


DB 2-arm Push Press - 4 x 5.5.5; rest 20sec b/t clusters + 2min b/t sets (mod-heavy across, no pause at shoulders)    4 at 45 lbs DB. Focused on no rest at bottom

Inverted Bar Row - 4 -5x AMRAP UB; rest 30sec   14,11,9,7

 Unloaded Reverse Lunge from 4"" Elevation 4-5 x 20 alt reps; rest as needed   5x20 reps  felt symmetric regarding balance.


Sandbag Carry - 20 min continuous (keep the bag relatively light, change positions as needed)

Wow- Got carried away and started with 2 sleeves of sand, about 80 lbs. Must be watching too many TTT "Road to the Games videos.  Managed to carry for 4 min. Switched to one 45 lbs sleeve and completed another 15 min. I could really feel it in my upper back. Re- distributed the sand in the sleeves. Now have 35 lbs, (2) 40 lbs, and 45 lbs sleeves.  I really liked it! Thanks.

CARS where good


Carbs 188g, Fat 73g, Protein 154g

7/17/17  Slet 7 hours, Wt 192.8, 8/10 Long day at work. Napped 20 min. Did yesterday's workout today.

20 rounds of 2 PU, 4 PU and 6 DB shoulder squats @ 45 lbs. This is the best this workout has felt. Was able to move between exercises with minimal rest. reps 5 and 6 during last 3 sets of squats were tough. Had fun

Carbs 164 g  Fat 61g  Protein 172g

7/16/17 Slept 8 hours. Family came out early unexpectedly- no chance to workout. Played football, frisbee and spike ball on beach. 60 min. Kids tried to teach me to "back flip" off swim platform and side of boat-6 ft. Need some work on my gymnastic skills. :)  Fun day

Sand bags is a beast. Just wrangling the thing out of the car was interesting. Its much harder to manage than it's weight! Looking forward to the "new" program! Thanks for suggesting it- I think! ;)

Carbs 167g  Fat 52 g,  Protein 156

7/15/17 Slept 8 hours 8/10

Workout on beach in sand-bare foot!!   100m farmer's carry with 45 lbs dumbbells to start workout from slip.

DB 2-arm Deficit Sumo Deadlift @3121 - 6 x 10; rest as needed (moderate load, focus on hip hinge)

45lbs dumbells-dug out "pit" for deficit

DB 2-arm Hang High Pull - 6 x 6;  (focus is on developing power from hips) 45lbs dumbells- could  feel the glut/post chain focus.

McGill Hip Airplane - 4 x 6-8 ea leg; rest as needed used tree as support. Better balance and more stable.

DB 2-arm 90/90 Carry - 6 x 50ft;  with 45 lbs dumbbells in sand. good ankle workout too.

Monster walks went well. Birdogs and glut drive. Ankle mobility was fun. Need more practice on some of the movements


100m  Farme's carry back to the boat

Carbs 189g, Fat 89g, Protein 168g

7/14/17 Slept 7.5 hours. 8/10. Crazy day- no time for workout. Will do today's tomorrow. Today walked 30 min.
Carbs 162g,  Fat 68g,  Protein 169g

7/13/17. Wt 192.8 Slept 7 hours 8/10. Loved the work out. Rowed at 90% for 30 sec of each 2 min piece. Completed 3 rounds. Had to quit do to lack of time. Had a family commitment. Seemed to be recovering in 2 1/2 to 3 min. Wall slide breathing was the most challenging.

Filled the sand bag inserts this am. 4 sleeves at 35 lbs a piece. Just screwed around with 70 lbs shoulder carry. Wow- tough and fun.

Carbs 192g Fat 78g Protein 172g

7/12/17 Slept 7 hours 7-8/10 Walked and positional breathing 15 min

Carbs 189g, Fat 78g, Protein 165g

7/11/17 Slept 7 hours. Wt 193.8, 8/10- stiff gluts in am.

DB 2 arm front foot elevated- 35 lbs dumbbells- 4x10. The best balance and control I've had on these. And using the heaviest weight! Yeah!! Semi breath through.

1/2 kneeling  DB 1 arm shoulder press. @35 lbs 4x10 each arm. Improved form and position with left arm. Left arm was about 1/2 rep behind left regarding form and effort.

Single leg wall assisted Good mornings-empty barbell. 4x10 each leg

DB 1 arm chainsaw row  @ 45 lbs 4x10 each arm

Standing banded fire hydrant blue band tied  3x10 each leg

Single arm rotational KB swing @40 lbs 3x10 each arm


Carbs 177g Fat 63g, Protein 179g

7/10/17 Slept 7.5 hours. wt 195.2. 7-8/10 gluts and extensors are stiff. Really busy/long day at work. Walked 20m min

Excited for tomorrow's workout

Carbs 170g, Fat 82g, Protein 146g

7/9/17 Slept 9 hours  9/10. easy  hiked/walk- 110 min

Carbs 146g,  Fat 64g, Protein 150g

A brute force strongman 50-200 lbs sand bag was waiting when we got home. No handles but bought some 2 inch webbing and buckles on amazon to make some "add on" straps. I'll fill it this next weekend. It has 4 "tubes" . I think I'll try 35 lbs per tube. Looks fun! Thanks

I saw a couple of photos on IG with hardware around your neck! Congrats on the swimming!

7/8/17   Slept 8 hours  8/10 feeling good.
2" deficit BB Sumo @31x1 7x6 at 125 lbs
1/2 kneeling DB 1 arm press with front foot elevated 3 ". 5x10 each arm at 35 lbs DB
Bilateral leg elevated DB split squat-4x5. @ 35 lbs could not do 8 reps and had no lighter DBs.
push up with hands on DB. 12,9,7,7

standing fire hydrant 2x10 each leg
Wall leaning drives 2x10
Quadruped Rock Back Thoracic rotations 2x5 each positions

Carbs 170g, Fat 72g, Protein 145g

7/7/17. # 142. Slept 8 hours. 7/10. Right arch tight. Rolled out. Walked 60 min. 10 min breathing.

Carb 176g Fat 79g. Protein 129g

7/6/17 #141 Slept 8 hours. 8/10. Ran 2x 1k. Ugh. Really hot. Couldn't get out early. Quit after 2 because of heat and sun. Completed tall knees and water running.

Carb 176g Fat 79. Protein 130g.

7/5/17 #140. Slept 7 hours. 8/10. Walked for 50 min..

Carbs 162.  Fat 59g. Protein 129g

7/4/17 Slept 7.5 hours. 8/10. Happy 4th

Carb 167, Fat 132g ( brats) , Protein 132g

7/3/17 # 138. Slept 8 hours. 8/10.
DB 2 arm front squat 3131 at 35 lbs. 5x10. With strict pull ups 5x2.2.2- felt good 35 lbs was challenging.
Uneven stance BB RDL 3131 3x 10 each leg at 85 lbs
DB 1-arm overhead split squat 3x8 @ 35 lbs
Tucked front lever hold 5sets. This was tough and fun.

Carb 194. Fat 58 g. Protein 151g

7/2/17 #137. Slept 9 hours. Walked 40 min. 7-8/10. Legs and gluts a little achy. Mobility to calves, hamstrings and gluts.

Carbs 193g. Fat 82g. Protein 139g.

7/1/17 #136 Slept 7 hrs.. 8/10. Excited to run

6 x 300m hill runs. Time 35 min. Max hr 158-162 on each effort. Ave Hr was 117. Leg strength/endurance felt like my limiter. - especially on the steepest section from 150-250m. I tried to pick up the pace in the last 50 where it flattened out. This is where I could increase my HR. In the steepest section it was around 152-155.

FYI. For future programming at marina- There is a 1.5 mi hill 1/4 mi from marina.  It's considered a " long climb" by cyclist in the area. I'm sure there is some challenging way you can put this to use.

Liked the water running.

Carbs 181g. Fat 82g. Protein 160g.

6/30/17 #135. Slept 7.5 hrs 8/10. Long easy walk/hike with dog 70 min.

Carb 183g. Fat 79g. Protein 162g

6/29/17 #134. At. 192. Slept 7.0 hrs. 7/10. Busy work day.
DB 2 arm Sum 31x1   40 lbs dumbbells 6x 10. Tried to focus on extension of pelvis at completion of rep instead of extending lumber spine.
1/2 kneeling DB 1 arm press - front foot elevated 2 inches.
40 lbs R-10, L-9, R-9 L-8,   35 lbs R 10, L 9,  R 10 L 8- something tightened on last left rep in L hip flex.  I thought I was stung by something 😀    Stretched out fine..  this was hard

KB Goblet reverse step down lunge 3 x 20 at 35 lbs

Push ups on DB 4x 12,11,10,8 rest 90 sec

Like the glut activation- especially wall leaning knee drives

Carbs 169. Fat 48 g. Protein165 g