Flowfit 2/3

StrongBad

Warmup: jump rope and 3 complexes with oly bar
Sq 185 x 5, 205 x 4, 225 x 3, 245 x 2, 255 x 1, 265 x 1
BP 145 x 5, 155 x 4, 165 x 3, 175 x 2, 185 x 1
Bent row 135 x 4s x 8r (interrupted for a few minutes after 2nd set)
LCCJ 16kg x 2:30/2:30
-Hips rose a little fast on the 265. Sticking with it until corrected.
-Increasing weight on BP by 5lbs across the board. Good form. I just need to focus on bending the bar more.
-LCCJs were too easy.

Flowfit2

Road

6min jog/walk/backward jog/carioca to hill
3 all out sprints up-hill (under 30sec) / walk down
6min jog/walk/backward jog/carioca back home
-fun, quick and odd looks from the morning power-walkers

FlowFit2
kneeling ab wheel 3s x 12r
side plank 1min l/r
-slowly integrating FlowFit3 stuff

Strength Saturday

warmup: 2min jump rope, 2 complexes with Oly bar
Squat 185 x 5, 205 x 4, 225 x 3, 235 x 2, 245 x 1
BP 135 x 5, 145 x 4, 155 x 3, 165 x 2, 175 x 1
Bent-row 135 x 3s x 8r
finisher: LCCJ 16kg x 2:30 l/r (AHR 163, Peak 173, min 118, rec 18* (162-144)
-Cake
-Around 2min between sets on BP and Sq. 30-60sec on BRs.
-Forgot to reset the hrm for about 10sec.

Lazy

FlowFit2

Flowin

Flowfit2 15min
-get more sleep stupid.

ICT 9

Dynamic stretching
Adapted from ICT 9
3 x (30sec burpees, 30sec chinnies, 30sec hindu pu's, 30sec lunges, 30sec medball slam, 60sec rest)
AHR 167, Peak 178, Min 86, Recovery 176-165
neck curls 25lbs x 3s x 12r
A1. Halos 25lbs 3s x 10l/10r
A2. Widegrip pull-ups 6, 5, 4
-Circuit was good. Chinnies and hindus were rough on the 3rd circuit.
-Halo/pull-up superset felt like it hit the rear delts pretty good.

Strength and flow

Dyanmic stretching
BP 155 x 5, 4, 3
Sq 205 x 5, 4, 3
DB BR 50 x 5, 70 x 5, 5
FlowFit2 15min
- 3min between sets, overall time about 50min.
- did some upper-body JM between sets of squats
- finishing up with the flowfit felt really good.
- post workout weight: a skinny fat 166.

Complex things

Dynamic stretching a couple minutes, jump rope a couple minutes
(Snatches x 5, OHS x 5, thrusters x 5, bent-row x 5) x 45, 65, 75, 85lbs
-Short and likable. Not too familiar with snatches and ohs's. I could feel it in my wrists. Thrusters are new too and are very cool.
-75 would be a good weight to stick with next time for all 4 complexes. 85 was a little wobbly on the ohs's and a little slow going up on the thrusters.
-Used the HRM for the last two sets: AHR 154, max 182, min 111, rec 180-163

Go with the flow

Flowfit 2 14-18min (somewhere around there).
-did this in my room. kinda cramped for space.

Cardio

Dynamic stretching
Jump rope 15min @ varied pace AHR 173, Peak 184, Min 124, R 180-162

Chillin

New job on Monday... Haven't worked out the whole week.

FF2 18min AHR 136, Max 151, Min 85, Recovery 142-142
JM stuff 10min
10 BW pull-ups

-Accidentally reset my watch a few minutes in to the FF so Min HR is a little high.

Cardio/Recovery

Flowfit #2 14:30 AHR 131, Max 145, Min 98, Rec 2
Shadow boxing / stick drills ~5:00
Jump rope fartlick style ~16:00 AHR 167, Max 177, Min 119, Rec 25 (175-150)

Class

Warm ups
JKD 15min
Wing Chun 15min
Kali 15min

ICT 8 Redux

Watch set to go off every 2min
10 x (3 pull-ups, 5 med-ball slams, 8 burpees, 10 jumping jacks, rest ~1min)
AHR 159, Max 177, Min 65, Recovery 177-161 16
-Burpees done with push-up this time.
-First 6 circuits were moderate. Last 4 were hard.
-Reps can be upped on everything but very little on the burpees. The push-up portion was slow on the last two circuits.

Later:
Ab circuit: 3 x (Standing ab wheel partials x 5, side planks x 30s, kneeling ab wheel x 10, rest 1min)

F' around

The Maxwell Challenge
(16kg KB Clean and Press, OHS, Windmills, Snatch) x 10l/10r
No setting the KB down
Circuit 1. 5:48, MHR 166, AHR 149, MHR 67, RHR 158-138, 20
Circuit 2. 4:13, MHR 173, AHR 163, MHR 118, RHR 170-154, 16
Circuit 3. 4:05, MHR 179, AHR 167, MHR 128, RHR 176-164, 12
-Weighed in at 165 today so I didn't feel bad choosing 16kg over 24.
-C&P's were no prob, a little fatigue in the shoulders during windmills though.
-After the first circuit I decided to stop pacing myself.

Cardio/Recovery

15min Flowfit #2
6min jumprope

ICT 8

Failed Work Capacity 101
Watch set to go off every 2min
8 x (3 pull-ups, 8 med ball slams, 10 burpees, 15 jumping jacks, rest the remainder(~1 min)
-Min HR 92, Avg 156, Max 174, Recover 173-160
3 x (10 KTEs, side planks 40sec, rest 30sec)
-ICT 8 was scheduled for 10 rounds but I was dickin around with the timer for the first few sets and have no idea what the rest was on them. Will repeat ICT 8 in a few days for 10 round 20min with 3 pull-ups, 5 slams, 8 burpees, and 10 jjs to see how we do.
-Hams and glutes a little sore from yesterday. I'm thinking I should take a full rest or cardio before and after a heavy leg day.

LB

Warmup: DS / Jump-rope / a few goblet squats and face the wall squats
A1. Squat (135, 155, 175, 205) x 5, (225, 245) x 3
B1. DB Split sq 15 x 3s x 10r
B2. Band GMs green + yellow x 3s x 12r
C1. Hammer curls 30 x 3s x 8r
C2. Neck curls 25 x 3s x 15r
D1. LCCJ 24kg x 1:30/1:30 - AHR 157, Max 168, Min 129, Recover 168-144
Time: 54min including warmup
-Squats were in good form. Focusing on driving through the traps and keeping the weight on my heels remedied my hips rising faster than the bar.
-Low back felt fatigued in B1/2
-LCCJs were slow but smooth.

Upperbody

Dynamic stretching and jump rope
A1. Press 55 x 5, 75 x 5, 95 x 5, 115 x 5, 135 x 5
B1. Pull-up BW x 3s x 6 r
B2. One arm DB BP 50 x 3s x 10r
C1. Rear delt raise 15 x 3s x 10r
D1. LCCJ 1:30l / 1:30r AHR 156, PHR 167, MHR 126, Recovery 167-144
-135 x 5 has to be a PR. 5th rep started fast, came to a screeching halt at eye-level then, fast up to lockout.
-Left a few in the tank on pull-ups and left a lot in the tank on BPs.
-Meant to go for 2 / 2 for LCCJ but form started to go to shit.

Cardio/Recovery

22min rope easy with a few sprints double unders and junk
AHR 156, PHR 169, MHR 74, Recover 166-143
-Legs a little worked from the previous two days.

ICT 7

Dynamic stretching
50 Burpees w/o the push-up (20, 10, 5, 5, 5, 5)
-3:27 HR avrg 155, max 166, min 100, recovery 166-160
Tabata push-ups from the knees / BW squats (20sec pu, 10sec rest, 20sec sq, 10sec rest) x 4
-HR avrg 166, max 169, min 137, recovery 165-156
Ab circuit - 3 x (crunch x 10, LHS x 10, plank 40sec, rest 30sec)
JS Green band for legs and low back
JM for upper body and back
-Legs and back felt a little worked from yesterday. Noticeable at the end of the burpees and squats.
-Switched to push-ups from the knees after the first couple sets. Regular push-ups were not at an anaerobic pace.
-Planks were nice and painful.

LB

Dynamic stretching / jump rope
A1. Squat 115, 135, 155, 205, 225 x 5
B1. Bulgarian split squat 10lbs DB 3s x 10r
B2. Band GMs green and yellow 3s x 10r
C1. LCCJ 24kg 2 x (1min / 1min )
45min

-Hips were starting to rise a little too fast on reps 4 and 5 with 225. Overall 225 was not a prob.
-B1 and 2 got my back tired but not difficult.
-LCCJ set separated by a few minutes. Lost signal with the HRM on the first set. HRM on a bench to the side of me seems to be the ticket. Avg HR 157, Max 175, Min 117, Recovery 27 (174-147).

ICT 6

ICT 6 / 2
8 x (50 rope turns, 5 clapping pu's, 8 med ball slams, 10 lateral jumps over med ball)
13:08
Avrg HR: 162, Peak 176, Min 99, Recovery (1min): 176-164, 12bpm

-Assuming a max HR of 190, 162 is 85% and peak is 92%. This is about where I should be effort-wise.
-My recovery rate is dismal and needs work. Will play with breathing stuff on recovery.

Upperbody

Warmup: DS, Shadow boxing, Rope
A1. Press 45, 65, 85, 105, 125 x 5
B1. Pull-ups BW x 3s x 5r
B2. One-arm BP 50 x 3s x 8r
C1. Bent-over laterals 15 x 3s x 8r
D1. LCCJ 16kg 2:30l/2:30r

-125 was heavy but it went up smooth.

Class

Class @ the Magda Institute:
10min warmup: Rope, push-ups, static stretching - easy
20min JKD stuff: Mostly jab and low kick work with focus mits
30min Kali stick stuff: Basics with basic footwork

Class was easy. My technique can always improve though. Should have worked out this morning. The class was not challenging in the conditioning or strength sense.

Cardio/Recovery

Tricepts were still sore this morning so....

20min rope

ICT 5

ICT cinco dividido dos
15 x (Burpees x 5, Chinnies x 5, Hindu Sq x 5, Push-ups x 5, Rest 30-60sec) - 20min
Rest 3min
Kneeling ab wheel 3s x 12r

-Decent job pacing on ICT. Could possibly crank out a couple more circuits though.
-Ab wheel was hard after the ICT. Big pump in the tricepts.

LB

Warmup: Dynamic stretching and jump rope
A1. Squat 95, 115, 135, 155, 205 x 5
B1. Split squat BW x 8, 12, 15
B2. Band GM Green x 12, 15, 15
C1. LCCJ 16kg 2:15/2:15
Time: 30min

-Squats were easy but 205 started to feel heavy. Can't remember the last time I had any weight on my shoulders.
-Add weight to split squats and a yellow band to GMs
-LCCJs were nice and relaxing.

ICT 4

5 rounds (burpees x 5, lunges x10, hindu squat x 15, rest 30-60sec) ~8min
5 rounds (ring pull-ups x 3, power-overs x 6, greenband high-pulls x 5) ~7min
rest a few min
3 rounds (KTEs x 5, sidebends 16kg x 10, tuck hang x 30sec, rest 30-60sec)
neck raises 16kg x 3s x 8r
Total time: 35min

-Good burn in the quads from the first circuit.
-Debating changing exercises on the 2nd circuit. Maybe sub body rows for 5 reps and clapping push-ups for 10.
-The ab circuit hit my forearms just as hard as my abs. KTEs should probably be done on a different day than pull-ups.
-16kg is too much on the neck harness. Need higher reps.

Upperbody ME

Warmup: DS and JR
A1. Press 45, 65, 95, 115, 115 x5
B1. Pull-ups 10, 5
B2. OADBBP 50 x 3s x 8/8
C1. Bent LR 15s x 3s x 8
D1. LCCJ 16kg 2min l /2min r
Time: 35min

-Need to rethink the weights on the presses. 45, 65, 85, 105, 125 next week.
-First set of pull-ups were to establish a max. 10 solid reps. I think anything more would sacrafice form.
-50 for One-am DB BP was a good weight.
-LCCJs seemed long.
-As a side note my pecs were still a little sore from the ICT the other day.

ICT 3

Deck of cards
-used half the deck. Red cards = burpees, black = push-ups.

14min
Ab circuit: 3 x (10 leg raises, 40 chinnies, 30sec side planks, rest 30sec)

-Next time I either need to count out the cards or do like I did before and divide each card by two. The half deck was heavily in favor of push ups and I started failing on them about 3/4s of the way through. Mad pump in the chest and tris though. Burpees done minus the push-up.

Cardio

4 x (5min easy rope, 10 push-ups)
JM stuff

-legs and ass slightly worked from yesterday.

Lower Body ME

Warmup: DS and JR
A1. DL 155, 205, 225, 245 x 5, 265 x 3, 295 x 3
B1. Pistols 3s x 6r
B2. Hammer curls 3s x 8/8
C1. LCCJ 16kg 1:45/1:45
Time: 36min

-Over-under grip on DL makes a big diff. 295 was no prob. I was planning on 285 but I was lazy an decided to throw on the 25lb plates.
-Pistols and curls were good. Next cycle up the reps on each. Pistols 8 and curls 10.
-LCCJ was nice and relaxed.

ICT 2

Medball Woodchoppers x 5
Medball Slam x 8
Burpees x 5
x 8 (time: 8:30)

-Seemed like it took a long time for HR to recover on this one.
-Rest as needed at the end of cicuits.
-Burpees were minus the push-up. I'm anticipating some push-up, ab and neck work manana so skippin all that.
-Wow 10sec slower than last time. I can definitely say I wasn't pushing it today but damn next time add the push-ups and try to get closer to the 8 min mark.

Upperbody

Warmup: Dynamic stretches and rope
A1. BP: 45, 95, 115, 135, 175 x5
B1. BR: 115 x 5, 125 x 8, 8
B2. X-press: 16kg x 3s x 8/8
C1. LCCJ 16kg x 1:30/1:30
Time: 35min

-Took the last couple days off sick/shitty air. Not sure if one precipitated the other.
-Had a long break before the 175 x 5 to unload groceries. It probably did me well. Definitely a 5RM for me.
-Still working with LCCJ form. Working up to 2:30/2:30 then I will start paying attention to RPM.

Lower Body ME

warm up : dynamic stretching / rope
A1. DL 155 x 5, 205 x 5, 225 x 5, 245 x 5, 275 x 5
B1. Pistols 3s x 5r
B2. Hammer curls 35 x 3s x 8r
C1. LCCJ 16kg 1:15 / 1:15
Time: 35min

-DLs were good, ~2-3min between sets. Hips rose too fast on the last set. Take over-hand-under-hand grip next cycle. I seem to be cautious about ripping the weight off the floor with the double over hand grip.
-Pistols were easy. Hammer curls were hard on the last set. ~30sec between exercises.
-LCCJs are coming along. No need to rest more than a min before doing these.

Cardio

Dynamic stretching (legs and shoulders)
20min rope (easy)
JM stuff

-Pecs are sore as hell from yesterday.
-Rope went well. Practiced some breathing while at it.

ICT 1

Dynamic stretching
-4 rounds
Burpees 1o, 8, 5, 3
Ring pull-ups 7, 5, 3, 2
Squats 15, 11, 8, 4
Push-ups 15, 11, 6, 4
Rest
---
KTEs 3s x 5r
Side-bends 16kg x 3s x 5r

-Trying to mimic 30, 23, 15, 8sec rounds with estimated rounds. I think I'm better off with the watch on this and taking a brief rest to set it between rounds.
-Cut the last two sets of pull-ups and push-ups short to avoid failure. Full burpees with push-up at the bottom may have contributed to this
-My lats were gone from the pull-ups so KTEs were weak.

-

Upperbody ME

Warmup : Dynamic stretching, rope for a couple min.
BP : 45 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 165 x 5
A1. Bent Row 125 x 3s x 8r
A2. X-press 16kg x 3s x 8r
KB Snatches 1:15/1:15 (16l/13r)

-Not bad for slightly hungover and dehydrated.
-Stick with 165 for BP and 125 for BR.

Cardio

Dynamic stretching
15min rope varied pace

ICT10

10 rounds
Hindu Squat x 15, Band High-pulls (green) x 5, Band Chest-press (green) x 5
(10:06 min)

3 rounds
LLR x 5, LHS x 10, Plank x 30sec, Rest 1min

Total time 19min

-ICT was pretty easy. There was no real rest other than searching for a pen after the first set, writing down set #s and getting set with the band.
-Ab circuit was good. Nice burn on the planks

Lower Body ME

Dynamic stretches
2min rope
A. DL 155x5, 205x5, 225x5, 245x5, 265x5
B1. DB Split Sq 30s x 8/8, 8/8, Pistols x 5/5
B2. Hammer curls 30s x 3s x 8r
LCCJ 16kg 1min l/r
Total time 35min

-Used an overhand grip on the DLs. Chalk up next time. Other than that felt good. The heaviest I've pulled in a long time.
-Split sq felt heavy on the low back. Watch some vids and start with BW next time. Switching to Pistols for the rest of the cycle.
-LCCJs need work on form. Up the time.
-Workout time was a little high. Will work on economy.

Upperbody ME

Yesterday: 15min rope

Warmup: Dynamic stretching and a couple minutes rope
Bench 45x5, 65x5, 95x5, 115x5, 135x5, 155x5
A1 Bent row 115x3sx8r
A2 Xpress 16kgx3sx8r
KB Snatch 16kgx2min (1min l/r)
Total time: 30min
-Weaksauce bench. Last time was about a year ago at least. Cut out 65lb set next time and go up to 160 or 165lb for top set.
-Go up 10lbs on BR. Xpress was good.
-Leftside on the KB snatch was shitty on form. Right side made the poor form on the left glaring. Go to 2:30 next time.

ICT 9

Burpees x 30sec (7r)
Chinnies x 30sec
Hindu Push-ups x 30sec (6r)
Lunges x 30sec (12r)
Med Ball Slams x 30sec (15r)
Rest x 60sec
Repeat 3x

-Lowest reps/set are in parenthesis.
-Good workout, definitely got me breathing. A couple extra breathes during Hindu push-ups but, overall a steady continuous effort during the circuit.
-Continue with 30sec intervals next time. This was tough.

ME

Clold knocked me out for the past few days.

Warmup DS and jumprope
DB BP 30s x 5, 40s x 5, 50s x 5, 60s x 5, 70s x 5
DL 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5

-I was planning on doing some assistance work but damn this thing took near 40min!

-Going forward I will plan on something like this:
Day 1: ME upperbody, day 2 gpp or ict, day 3 off, day 4 ME lowerbody, day 5 gpp or ict

Cardio

28min jog

EIT 3

Rope 90sec (~220 turns)
Med ball slam 30sec (15reps)
Rest 60sec
Repeat 6x

FCT Oly bar+ 35 plate x 3s x 10r (5l/5r)
Tuck hangs from rings 3sx 30sec hang/30sec rest

-EIT was good. 15 slams took ~22sec. Rest and effort ratio was good.
-Good weight for FCT.
-Tuck hangs were pretty hard on the grip. Go for more.

-Other: Last month was sorry. Less workouts than days in the month. There was some upheaval but there was certainly no lack of time. Wake up, do something productive. What's the quote get more done before most wake up than most people do in a day.

Strength

Bent Rows 95 x 5, 115 x 5, 135 x 5, 155 x 5, 165 x 5
A1 Front Squat 45 x 5, 65 x 5, 95 x 5, 115 x 5, 5
A2 X-press 16kg KB x 5/5, 5/5, 5/5
KB Snatch 3min (1.5 per side, 13.3 rpm)

-Keep weight the same for BRs, work on form.
-Wrist flexibility is an issue for FSQ, legs are not. Keep working up slowly.
-Maybe go up to 24kg on x-press. Check Tom's dvd for rep suggestion.
-Slow down tempo on snatches and up the time.

Cardio

20min rope
3min downward dog
A1 LHS 3 x 20
A2 Plank 3 x 30sec

-Rest 1min between A1 and 2.

ICT 8, Fuckin A

3 pull-ups
7 med ball slams
10 burpees
15 jumping jacks
rest
10 rounds. 1 round every 2min. Rest ended up 45-55sec.

-Figured out why this is called the warrior challenge.
-Good workout I almost quit and needed to kip on the last set of pull-ups. Last set of slams were slow and last couple sets of burpees were more like squat thrusts.
-Reps were 3/4 of what Ross Rx'd but don't even think about going up in reps. Need to do this workout next cycle. This was challenging enough.

Power

Power clean + Push Press 45lbs x 5, 95 x 5, 115 x 3, 135 x 3, 155 x 3s x 3r
A1 Power overs 3s x 10r
A2 Lunge jumps 3s x 10r
TGU 24kg KB x 3:30

-Power cleans and push presses felt good. Its been awhile. Could go heavier.
-Power overs and lunge jumps felt good. Need to minimize contact with the ground on the lunge jumps.
-TGUs were done with a snatch up top to switch hands. I was going for 5min on these but it got dangerous due to should stability. Work up to 7min with the 16kg then progress to 24kg for 3.
-Forgot to keep track of total workout time today.

Cardio

9-22
20 min easy rope

Cardio/Recovery

1 hour bike ride, street, trail, hills, easy for the most part

EIT 2

5 Burpees
5 Tuck jumps
5 Plyo-pushups
Rest
9 rounds in 15min

Stretch band flexibility stuff for hams, groin and low back

-Started with 7 reps of each for first couple sets. Noticed the plyo-pu's and jumps were hard and went to 5.
-Go to 3 reps for the plyo-pushups next time. The last few sets were not that explosive.
-Not sure if JS flexibility should be done warm or cold. Felt good either way.
-Hams still sore from GHRs on Monday.
-Good workout overall.

Cardio

15 min rope varied but easy pace mostly
Mowed the lawn
Kneeling Abwheel 3s x 12r
Neck raises 25lbs x 3s x 12r

-Rope should go to 20min and stay there
-Abwheel was hard but manageable
-Stay with 25lbs for sets of 12 for neck

Strength

A1 OHS 45 x 5, 60 x 5, 70 x 5, 80 x 5, 90 x 5
A2 One-arm BP 50 x 5, 55 x 5, 60 x 5, 65 x 5, 70 x 5
GHR 3 x 5
Pull-up 3 x (1, 2, 3, 4)

-OHS began with a power snatch. Felt good. As they get heavier they will require a lot more concentration and respect than I was giving them.
-GHRs required a lot of help. Used the Oly bar with 2 35s and 25s as an anchor. Not that great. May need to do some carpentry.

More ICT weaksauce

Warm-up rope 3min

Started tabata thrusters with 2 15lbs DBs. Quit after four rounds. I need to go even lighter then work up. Disappointed fo sho.

Tabata situ-ups. Anchored feet under KBs. These were fun... nice burn.

ICT 7 weakness

50 burpees in 4 min
Rest 3min
Began to do tabata thrusters with the oly bar

-Burpees weren't bad but they were w/o the push-up as usual
-45lbs is going to be too much to start with on the tabata thrusters
-There's a fuckin fire near by and my lungs were feelin it so I cut it short
-tomorrow morning going to do a quick tabata session with a couple 15lbs DBs and maybe some tabata sit-ups

Strength

A1 HSPU 4 x 3
A2 Pistols 4 x 5
B1 Pull-ups 3 x 5
B2 Leg curls yellow band 3 x 6
C1 OAPU 3 x 3
C2 Calf raise 24kg 3 x 8
Finisher: Snatch 16kg x 1min on 1 off x 3

-Everything was easy as a back off should be but I didn't feel very strong.
-Snatches were too easy. Doing 1:15 on :45 off next time.

EIT #1

Burpees x 8
Push-ups x 18, 18 , 15, 15
Hindu squats x 24
Rope 160 tuns
Repeat x 4

-Time 14:20ish. Rest as needed.
-Burpees done w/o the push-up as usual.
-To keep up the pace I lowered the reps on the pushups. I was resting too much in the plank.
-Squats were metabolically challenging. Not much of a burn but hard on the last set.
-The last set of rope was hard to keep count with since I was panic breathing through most of the 3rd and all of the 4th round.

Strength Endurance

Ring pull-ups x 7, 7
Push-ups x 25, 20
Squats x 45, 40
Band GMs green x 15, 15
Bench dips x 12, 12
Rest 1:30 - 2min

-Back-off workout

EIT #5

30sec rope
30sec push-up
30sec squat
60sec rest
repeat x 4

-Had to rest in the plank a few times on the last sets of push-ups. Other than that not difficult.
-Averaged 80 rope turns, 16 push-ups and 18 squats.

Strength

A1 HSPU 5, 5, 5, 4
A2 Pistols 4s x 6r
B1 Pull-ups 7, 7, 6
B2 Leg curls yellow band 3s x 7r
C1 OAPU 3s x 5r
C2 Calf raise 24kg 3s x 12r
30-90sec between sets

-Failed on 5th rep of 4th set of HSPUs. 7th rep 3rd set of Pull-ups was questionable.
-OAPUs were hard, I may have been getting too much torso rotation.
-Back-off strength workout next time. Revert to 8/11 loads.

ICT 6

100 rope turns
5 clapping push-ups
8 medicine ball slams
10 lateral jumps over the medicine ball
30-60sec rest
x 8 (15:10)

-Fun circuit. Felt uncoordinated on the lateral jumps. Not sure if it was fatigue at the end of the circuit or simply the first time I have done them.
-Rope turns were sprint style of course but slowing towards the end.

Strength Endurance

Ring pull-ups x 7
Diamond push-ups x 15
Hindu squats x 40
Band GMs (Green) x 12
Pike press x 10
Rest 90sec
3 rounds (14:20)

-Good workout. Not impressed with the numbers but the level of effort was good.
-All the exercises accept GMs were challenging the last two rounds. GMs should go up to 15 and Hindu squats could go to 45.

EIT 4

5 knee tucks
30ft crab walk
30ft bear crawl
13 rounds in 15min

-I need to get my ass out to a track then, start doing these on grass. The crawls seem like they are hard on the shoulders when done on concrete.
-I'm also thinking that the knee tucks are not nearly as taxing as a 50m sprint.

Strength Saturday

A1 HSPU 4s x 4r
A2 Pistols 4s x 5r
B1 Pull-ups 3s x 6r
B2 Leg curls (yellow band) 10, 6, 6r
C1 OAPU 3s x 4r
C2 Calf raise 24kg 3s x 12r l/r
FCT 14, 20, 20r

-34min, rest 30-90sec between sets
-Hams cramping at 10r for leg curls, 7 reps next time
-Stay at 12 for calf raises, right leg is lagging
-Funny how these are falling on Saturdays. Overall good workout.

ICT 5

5 Burpees
5 Chinnies
5 Squats
5 Push-ups
18 rounds in 20min

-The last 5 push-ups were after the 20min mark
-Rested as necessary after each round
-Got the typical upper right ab cramp near round 13. Its 96F right now according to weather.com. That means its at least 100 in the garage and might explain the cramp.
-Pretty cool, 90 reps of each exercise. Feels good but I may take tomorrow morning off. This was a lot of volume before strength day.

Strength Endurance

Ring pull-ups x 6
Hindu push-ups x 15
Lunges x 40 (20 per leg, alternating)
Band GM x 10 (green)
Bench dips x 10
Rest 30-60sec
3x through (15:30)

KTE 3s x 5r
Plank 3s x 30 sec (reg. 30sec, side/side 30sec)

-Total time was 22:30 somethin? Do some more ab work next time.
-Pull-ups were about right but go for 7 reps
-Last 5 reps of the hindu push-ups were nice. Harder than they look.
-Go for 50 lunges next time. Legs were fatigued but no burn.

EIT #3

100 rope turns
10 med ball slams
rest
repeat x 6

-Total time 7:38. Quick.
-There is supposed to be a 60sec rest per circuit but I forgot. Mine were closer to 20-30sec max.
-Next time take the rest. The slams were getting weak at the end.

Strength Saturday

A1 HSPU 4s x 3r
A2 Pistols 3r, 3s x 5r
B1 Pull-ups 3s x 5r
B2 Band GMs Green x 10r, 2s x 15r
C1 OAPU 3s x 3r
C2 1 leg CR 32kg x 10r, 24kg x 2s x 10r
TGU 16kg x 5min

-30-60sec between sets, about 30min total time. Right on target.
-last rep of hspu was hard
-Stick with 24kg for CRs
-TGU were done with a snatch up top to switch arms. Obviously fatigued but not much of a fight.

ICT 4

5 Burpees
10 Lunges
15 Hindu squats
30-60sec rest
Repeat 5x (8:00min)
Then
3 Ring pull-ups
10, 8, 8, 6, 6 Power overs
5 Band high pulls (green band)
Rest as needed
Repeat 5x (8:30min)

-Got a little burn doing the hindu squats
-First time with power overs. I had some issues with my feet sliding. Socks seem to work best on the stall mat. Used the med ball at first but I think it gives too much and makes it a pain. Last two sets used a 32kg KB on its side which felt great. 6 is a good amount of reps for me. I attempted 8 on the last set but the last two were not explosive.
-High pull were easy. Consider sets of 10 next time.
-Overall good workout. The upper-body circuit was pretty leisurely though.

Strength Endurance

Ring pull-ups x 5
Push-ups x 20
Squats x 30
Band leg curls (yellow) x 10
Pike press x 8
Rest 90sec
x3

-Last 5 push-ups were tough and slow.
-Band leg curls were hard too even with the yellow band.

EIT #2

Based on Ross' EIT #2 and adapted for the garage

5 Burpees
5 Knee tucks
5 Plyo Push-ups
60 turns jump rope
Rest
x6
Then
Neck raises 25lb x 3s x 10r

-Set the watch to 8min and was able to get 6 circuits in.
-I need to find a decent field to do this outdoors.
-Knee tucks are hard but I think 50m sprints would be more metabolically challenging.
-A few notes about next time and not being a pussy. From now on timed challenges, as described in NG, will be for the full amount of time. It is bad enough I am cutting the reps in half. EIT #2 was originally designed for 15min and 10 reps of burpees/plyo-pu's. This is not only about wussing out this is about keeping track of results. 7 more min out of my life ain't shit.

Powa

Power clean and push-press 160lbs x 3, 115 x 3, 130 x3, 140 x 3s x 3r
Ring pull-ups x 3, 5, 5, 4
Then
KTE x 5
FCT 50lbs x 20
Chinnies 40-60
Rest 60-90sec
repeat 3x
And then
Rope 6x 1min, 30sec rest

-A lot of C&Ps were more like power cleans and jerks. Separate the two next time and work on the PP part. Wrists were feeling it. I think I lost some flexibility.
-KTEs are hard.
-Didn't time this one.

Deck of Cards

Ross' ICT #3 with reps divided by two. E.g. Aces had a value of 6, face cards 5, numbered cards were divided by two to get their value. Burpees for red cards and Push-ups for black.
Time = 18:50
Neck Iso's
-All burpees done without a push-up at the bottom.
-Tough but not super intense. There was a lot of checking the cards with the reps halved. Possibly just use half a deck next time.
-Working through the entire deck must be hell. I'll be there in a few months.

Strength Endurance

A1. Pull-up x 10, 7, 6
A2. Hindu Squat x 40, 40, 40
B1. Push-up x 25, 20, 15
B2. Calf-raise x 25, 25, 25

_Circuit x 3_
Crunches x 10
LHS x 20
Plank x 30sec
Rest 1-2min

-Left a few reps in the bank for both push-ups and pull-ups
-Squats had a nice searing effect
-Total time was about 35min, 45-90sec rest between exercises
-Debating doing Ross's beginner program for my SE days
-On the weekend I need to play with GHR and band hamstring curls

Ran

Jogged down to the park .7 miles down hill (6min), 178 ft elevation drop. The park is shit for sprinting wet and lumpy grass ripe for a sprained ankle. Jogged back home 6min.

Rest

1.2 mi run @ 12min
-chillin... glutes and hams still sore.
-mixed in a few all out sprints. I felt really off balance doing these on my toes.

Strength Saturday

A1 Handstand push-ups 3s x 4r
A2 Pistols 20lbs x 3s x 6r
B1 Wide grip pull-ups 3s x 6r
B2 Band good mornings Green band 3s x 15r

-Circuit x 3
V-ups x 5
Side bends 16kg KB x 10/10
Chinnies x 40
Rest 60-90sec

-45-60sec between sets
-HSPU not bad
-Pistols were hard at last set
-Last pull-up my chin just barely cleared the bar. I would call B.S. if I saw some one else do it.
-Add the yellow band for the BGMs
-Abs were good, nice burn from the chinnies, next time V-ups x 6, Side bends felt out of place in the circuit due to the other two drill being on the ground. Floor wipers maybe?
-Total time including abs was 28min which is about where I want it for work days.

ICT 2

Wood choppers x 5
Med ball slams x 8
Burpees x 5
Rest
Repeat 8x

Rolling neck bridges 3s x 15r

-Burpees with clap up top and no push-up
-Untimed but kinda slow

Been pussing out somethin fierce. Procrastination and laziness from school has been spillin over. Today is the last day of summer session. Learn and don't repeat.

Expolosive

A1 Plyo-pushup 3s x 8r
A2 Squat jump 3s x 12r
B1 One arm band press yellow x 3s x5r
B2 Lunge jump 3s x 10r
C1 Chinups 3s x 6r
C2 Ankle hops 3x x 15r

Circuit x 3
Crunches x 10
LHS x 20
Plank x 20-30sec (burn)
Rest 45-60sec

-Cut reps on plyos: pushups and presses 5r, jumps 8r. Felt like the movement was slowing down too much as the set went on. Other than that everything felt good.
-Abs were rough. Good workout though.
-I should have timed this. Seemed close to a half hour though. All rest between sets 45-60sec.

EIT #1

Burpees x 6
Push-ups x 12
Hindu squats x 18
Rope x 100 turns
- Circuit x 4 -

-Time = 10:05
-Good effort and not much rest accept between circuit 3 and 4.
-Hams sore from yesterday

Strength

-Tried out some new shit today... it didn't go that great

A1 OAPU x 4s x 3r
A2 Pistols 15lbs x4 x 5r
B1 KBPress 2x 24kg x 3s x 3r
B2 Band GMs green x 3s x 15r
C1 Ring pull-ups x 3s x 3r
C2 Calf raise (1 leg) 24kg x 3s x10r

-After A1 & 2, attempted hand stand push-ups against the door couple with band hamstring curls. I was too weak for the HSPU and straight didn't like the way the curls were feeling. I think the curls are worth doing however and will fuck with them on the weekend. HSPUs are too hard to do after OAPU at this point.
-Skipping B altogether next time.

ICT 1

Cicruit
Burpees, Ring pull-ups, Push-ups, Hindu squats
round 1 30sec each then 23, 15, 8sec

-Got some rest resetting my watch between circuits. Next time go for reps. 30sec is approx 10 burpees, 7 pull-ups, 15 push-ups and 15 squats.
-I fucked up on the order too. Squats before push-ups.
-The circuit wasn't too taxing on my wind but the push-ups and pull-ups were hard. It will be more fun next time with no rest.
-Do yourself a favor and at least do some abs and neck tonight.

ICT 2

5 medball woodchoppers
8 medball slams
5 burpees
-x8 (8:20)-

-I may loose a lung here

EIT #5 / 2

Rope 30sec (sprint)
Push-ups 30sec
Hindu Squats 30sec
Rest 60sec
-- x 4--
A1 V-ups 5, 5, 3
A2 LHS 10, 10, 10
B1 Chinnies 15sec
B2 Side planks 30sec (l &r)

-EIT was no prob. Least push-ups: 15, least squats 16. Squats were not an issue but push-ups were hard.
-30-45sec rest on A1&2. V-ups are hard. Strive for 3 x 5.
-No rest B1&2. Decent burn on chinnies and last set of planks hard.

Recovery

Pull-ups x 6
Rope x 5min
3x
Knee tuck hangs 3 x 30sec with a pull-up at the end
-Some glute/ham soreness from yesterday

Rebuilding with iron

A1 One arm DB BP 50lbs x 4s x 5r
A2 Deadlift 155lbs x 4s x 5r

B1 Pull-ups BW x 3s x 4r
B2 Pistols 10lbs x 3s x 4r

Finisher: KB Swings 16kg x 3s x 15r

-All rests were ~60-90sec accept finisher, 30sec.
-Easing back in to it. The DOMs may tell another story tomorrow.
-Swings were too easy to be called a finisher. Up reps to 20 next time.
-This workout took awhile. I will attempt to compress it and time it next time.

ICT 9 divided by 2

Burpees x 30sec (~10)
Chinnies x 30sec
Hindu Push-ups x 30sec (~5-6)
Lunges x 30sec (~12)
Med-ball slams x 30sec (~18)
Rest x 60sec
4 rounds

-Hams felt a little sore pre-workout. Everything feels good now.
-Burpees done minus the push-up.

EIT #1 divided by 2

Burpees x 6
Push-ups x 12
Hindu Squats x 18
Rope x 100 turns
4 x, ~10min total

Full-Contact Twist 25lbs x 3s x 5r (1min rest)

A. Neck raises 17.5lbs x 15, 15, 15
B. Twits yo' wrist 12.5, 12.5, 15lbs

-EIT was tough. Hyperventalating at the end.
-Burpees done without the push-up.
-FCT hard but go to 27.5 next time.
-Neck go to 20lbs next time.
-Wrist go to 15lbs next time.

Working on my tan

Rope 3min (mixed but easy)
Pull-ups 30sec (6, 6, 5, 5, 4, 3)
Repeat 6x

Tuck hang 2 x 30sec (30sec rest)

-Watch set to 3min/.5min intervals. Total time ~21min.
-Intended 7 sets but I was out of gas after 6. Cut the last rope interval short about 30sec.
-Stomach cramping and 110F in the sun. No excuses, smoked and drank a lot last night.

ICT 10 divided by 2

Squats BW x 15
Band High Pulls x 5
Band Chest Press x 5
Ten rounds

Kneeling Ab wheel roll-outs 3 x 10

-Finished in 10:12
-Yellow (light) band used. Small respite when marking down the round number.
-Next time do divided by .75: Squats x 20, Pulls & Press x 8

OMG major puss-out this week

Saturday's Workout

Set the watch for intervals of 5min/30sec. Rope for 5min / pull-ups 30sec.

• Pull-ups x 8 / Rope 5min
• Pull-ups x 5 / Rope 5min
• Pull-ups x 5 / Rope 5min
• Pull-ups x 5 / Rope 3min
• Pull-ups x 5
  

Static hold from the bar; knees bent and parallel to the ground 30sec, 20sec, 20sec. Rest was about a min.

-Happy with the volume of pull-ups. Expected end the circuit at the 4th set of pulls. I felt like a little more and needed to work on my tan.
-30sec for pull-ups was about right for set-up time and to pull out 5 reps. Possibly 6 next time.
-Next time shorten the rope interval to 3 min and up the intensity.
-Static hold was good; forearms pumped and abs fatigued. Go for 30sec for all threes sets next time.

Fridday's Workout

AM
Circuit x 6

• Rope 200 turns
• 10 Med-Ball Slams (20 on last set)
• Rest 60sec

-Need to go run a 400m to see if 200 rope turns is an appropriate sub
-15 med ball slams each round next time
-Based on NG EIT #3

Thursday's Workout

AM
Circuit

• Burpees 10, 5, 5, 5
• Push-ups 15, 10, 10, 10
• Squats 30, 15, 15, 15
• Rope 100 turns

-Based on EIT #1 from Ross Enamait's Never Gymless, which calls for more reps and a 400m run instead of rope.
-This was plenty challenging for me but I forgot to time it
-Rope turns were as fast as possible however, they weren't very fast at all.
-Some stomach cramping on the third set.

PM
Rolling neck bridges 3x15

Monday's Workout

30sec work / 30sec rest for 5 sets of each.

• Chin-ups 21 (8, 5, 2, 3, 3)
• Sit-ups 79 (15, 18, 16, 16, 14)
• Push-ups 50 (15, 10, 11, 7, 7)
• Hindu Squats 93 (16, 19, 19, 19, 20)

-Work was 30sec unless close to failure then I ended the set. Next time hang from the bar on the chins for the remainder of the 30sec and stay in the plank for the push-ups. This caused me to screw up my third set on the chins.
-Sit-ups were weak sauce. Abs need serious work.
-Rotated between regular, knuckle and finger push-ups.
-Hindu Squats were a nice finisher.

Sunday's Workout

• Pull-ups BW x 10
• KB C&P 32kg x 5/5
• OH Squat 45lbs x 10

• Neck band (4 planes) 10lbs x 3s x 15r

-F'n around. Quads are still sore.
-PR for the Pull-ups.
-Pleased with the C&Ps since most upper-body work has been high reps as of late.

Saturday's Workout

20min rope

-Sore legs from yesterday me thinks.

Friday's Workout

Tabatas sorta.

3min rope warmup

• Thrusters (45lbs x 20sec (10r), 10sec rest) x 3
• Thrusters (BW x 20sec (13r), 10sec rest) x 5

3min rope cool-down

-Sore and unmotivated I tried some Tabata thrusters today.
-Reps in parenthesis note the least reps performed in any set.
-45lbs would have killed me, using 10lbs dumbells next time. These aren't as easy as they look.

Thursday's Workout

Circuit x 3

• 10 Abwheel roll-outs from the knees
• 30sec Side plank each side
• 60-90sec rest

------------------

• Pistols BW x 2s x 5r
  

Wednesday's Workout

Pussed out the past four days.

A.M.

• 30/30sec Bear Crawl x 5
  
• 30/30sec Crab Crawl x 5
  
• 30/30sec Kangaroo Jump x 5
  
• 4min Rope

-30/30sec is 30 seconds work and 30 rest.
-30 sec of bear crawl is just about three lengths for crab its a little under two
-Nice morning warm-up. Not very challenging.

P.M
One set every minute for 20 minutes; alternating sets of pull-ups and push-ups (10 sets each total).

• Pull-ups x 35 total (5, 5, 5, 4, 3, 2, 2, 2, 3, 4)
• Push-ups x 113 total (15, 15, 15, 10, 8, 8, 8, 8, 12, 14)

• Rope 5min

• Neck Iso's
  

-Last set was done until failure on each.
-Arms, shoulders and chest were really pumped after making jump-rope especially fun.

Friday's Workout

Circuit (23min)

• Pull-ups x 30sec (5, 5, 4, 4, 4)
• Rope x 90sec (easy)
• Push-ups x 30sec (10, 10, 10, 10, 15)
• Rope x 90sec (easy)

-Should have done sets of 12 for push-ups. Going for at least 5 pull-ups each set next time.

Thursday's Workout

20 minute fitness solution inspired.
Circuit x 9

• Crab Crawl (around half the garage 30sec)
• Jump-rope sprint 40 turns
• Bear Crawl (around half the garage 30sec)
• Jump-rope sprint 40 turns

-Did as many as possible in 20min and rested between drills as necessary. Next time only rest between rounds.
-It was difficult to get my thighs to parallel or above during some of the rope sprints.

Circuit x 3

• V-ups x 5
• Lying hip swing x 10
• Chinnies x 20
• Rest 30-60sec

-Last set was in poor form. The rope sprints with high knees work the abs more than previously noted.

Wednesday's Workout

A.M.
Circuit x 10

• Power-skip x 30sec
• Burpees x 5
• Crab-crawl x 30sec
• Med-ball slams x 5

-Set the watch to go off every 30 seconds. The set of burpees and slams allowed for about 15 seconds rest each.
-Power-skip is a school yard skip as high as possible with max extension.
-Burpees were minus the pushup
-Got a med-ball on Monday and had to use it otherwise this workout is jacked from the 20 minute fitness solution.

P.M.
Another one from the 20 minute fitness solution. Supersets of chin-ups and dips for 20 minutes.

• Chin-ups x 6, 5, 4, 3, 4, 3, 3, 3, 3, 3, 2, 1 = 40 total
• Dips x 6, 6, 6, 6, 6, 4, 5, 5, 5, 6, 4, 2 = 61 total

Jumped it out with 5min easy rope.
-Arms were pumped. Last two sets of each were to failure.

10lbs wrap-around neck weight 4 planes 3s x 15r

Monday's workout

P.M.

• Pull-ups x 5
• Rope x 5min
• Pull-ups x 5
• Rope x 5min
• Pull-ups x 5

A. Leg Raise x 6 / 8
B. Knee Raise x 12 / 8
C. Knee Raise Hold x 20sec / 20sec

-Pull-ups felt strong.
-Disappointed with the Ab work.
---------------------------------------------

A.M.
Circuit x 5

• Push-ups x 30sec
• Rope x 90sec
• KB Bent Row 16kg(2) x 30sec
• Rope x 90sec

-Ended up with 46 push-ups and 40 bent rows total.
-Need to up the intensity on this one. Slow paced jump-roping was too easy and 10 reps per set of push-ups is easily do-able.

Sunday's Workout

Circuit x 3

• V-ups x 10
• Crunches x 10
• Plank x 30sec
• Side - Plank x 20sec each side
• Rest 30-60sec

Rolling neck bridge 3s x 10r

Thursday's Workout

• 5min rope (easy)
• 30sec rope (sprint) / 90sec rope (easy) x4
• 5min rope (easy)

-Adjusting to new rope. Only fucked up a couple times.
-Fairly taxing. I need to get better with rope sprints to push myself harder. Skill is more of limiting factor than fatigue. Although, fatigue is a factor in skill.

A. Neck curls 17.5lbs x 3s x 15r
B. Twit yo wrist 10lbs 3s x up, down, reverse
-Go to 20lbs for neck curls and 12.5 for wrist next time.

Wednesday's Workout

Again as prescribed from the 20 minute fitness solution. Alternated sets of push-ups and pull-ups every two minutes for 20 minutes. All reps in strict form and all sets just short of failure.

• Pull-ups 8, 5, 3, 4, 3
• Push-ups* 30, 15, 12, 12, 12
• Rope 4min

*Push-up were done with feet slightly elevated (6").

Memorial Day's Workout

Mike Mahleresque HOC

• Rope 100 turns medium pace
• One-arm Kettlebell Snatch 24kg x 5l/5r
• Rope 100 turns medium pace
• One-arm Kettlebell Push-press 24kg x 5l/5r
• Rope 100 turns medium pace
• One-arm Kettlebell Swing 24kg x 5l/5r
• Rope 100 turns medium pace
• Kettelbell Squat 24kg x 10

-Completed 3 circuits in about 22 minutes. Close to no rest until my rope broke at the top of the third circuit where I continued jumping in place minus the rope.
-Timed sets maybe a better option for this workout than going by reps as long as I push it.

Saturday's Workout

• Rope 20min

-Mostly easy a few sprints sprinkled throughout

Friday's Workout

• Burpees 10min (80r)
• Pull-ups 10min (28r)
• Rope 3min

-Took a minute or two rest between exercises.
-First time doing a timed set for burpees. I was doing 10 or 5 reps at the top of each minute. I'm sure I could eek out more but it was a pretty good workout.
-Did 2 or 3 reps on the top of each minute for pull-ups. I should experiment more with more reps per set and tapering down more to up my reps.

Wednesday's Workout

Push-up Drop sets (Feet elevated, normal, knees)

• 2 x (3, 6, 12)
• 1 x (3, 5, 8)
• 5 x (3, 3, 3)
• 1 x (2, 1, 1)

Pull-ups - 2s x 3r

Rope - 3min medium pace

-Push-ups took about 12:30 minutes. Failed on all three of the last set.

Monday's workout

• Jump rope 20min
• Neck curls 15lbs x 3s x 15r

-Rope work was varied. Mostly slow to medium with a couple sprints and attempts at double-unders. Although I felt sleepy before jumping my cardio felt really good.
-Neck curls were no prob. Adding a 2.5 plate next time. I need to be more consistent with the neck and ab work.

Saturday's Workout

-Circuit-
Bent row 16kg KBs(2) x 10
Bear crawl garage door and back ~ 30sec
Pushups x 10 (5&3 on last sets)
Crab crawl garage door and back ~ 30sec

Side bends 16kg KB 3x10

-10min no rest. I'd guess about 5-6 times through the circuit.
-First time doing crawls since age 10. This sequence got my arms very pumped. I should probably do these on the grass next time. We'll see how my elbows feel tomorrow.

Friday's Workout

1 set of sleeping in

Thursday's Workout

• 5min jump rope slow
• 15sec fast / 1min slow x 7
• 5min slow
• 50 situps

Screwed up on the rope sprints a couple times.

Wednesday's Workout

Again jacked from the 20 Minute Fitness Solution.

• 3min rope
• Pull-ups* on the minute for 20 minutes - 10sx3r, 10sx2r
• 3min rope

*alternated wide, should width and reverse grip every set

Tuesday's workout

Stolen from the 20 Minute fitness solution:

• 12 Short Range Squat Jumps (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
• 12 Full Range Squat Jumps (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
• 20 High Tension Bodyweight Squats (Squat while maintaining conscious tension of the leg muscles)

The rest time wasn't specified so I took about 30 seconds between these three exercises.

Finished with six wide-grip chins followed by 5 minutes of rope.