Late Logging 9/1/20

 Car is busted need to spend some time figuring out what's wrong and how to fix it. Felt awful did a workout, napped, did another workout. 

EMOM 

Par PU 

(1-4)x2 

1 Leg 

1/1, 2/2 

16kg KB 1 H swing 

1/1, 2/2, 3/3, 4/4 

2H 24kg DS Swing 

3, 3, 3 

Add yllw mini 

3,3, 3 

End EMOM 

Rest 2:00 

2H DS Swing

32kgx1, (1+1)x5 sets 

40kgxDs+2H(1+1)x5 

BW Vert Bird dogx6 sets a side 

17:17 

Rest 

2KB DL 40kg+32kg 3 count pause off floor 

(1/1)x5 

Much later, 

Buncha band pull aparts and presses and such along with 1 leg par PUx(1/1)x5 sets 

17:35

16kg snatch+WM=1/1 

16kg snatch+24kg Windmill DL, 

(1/1)x4 singles 

uneven bent rows 

KB inside kneesx(1/1)x1 1 

Outside kneesx(1/1)x1 1 

24kg clean, off side rev lung, press in bottom, return to standing 

3 singles/side 

56:25 on the clock for this workout 

Rest 2 min 

did 9:20 of cossack squats and 8lb sledge work 

Wrecked today

Late Logging 8/27/20

Oy 

8/27/20 

16kg 1 H swing, catch as catch can 

(1-4)x4=80/side in 8:25 

Rest ~2:00 

125lb SB shouldering 

5 R 5L  in 10:00 

Rest some about 

EMOM 

16kg 1 H clean+rev lunge, Press in bottom lunge, stand up, press on one leg (weight on unsupported side) 

LHx11 singles 
RHx11 singles 

Definitely feeling this today.

Late logging 8/23/20

 Doing this the next day and I am wrecked 

Protein shake+flax oilx3 

1 Bang 

8/23/20 

EMOM 

40kg 2H DL 

1-6=21 

(1-8)x2=72 

1-7=28 

1 

122 

Add yllw mini 

1, 2, 1, 2 

Done 

MUCH later 

Anchored yellow mini and did 1 arm rows in hardstyle plankx1/1 

5* 5

16kg snatch+Windmillx1/1 

5* 5 

*cossack squatsx3/3 

1 

Add 16kgx2/2 

5 

41:00 in a circuit 

followed by 

16kg 1H clean, off set Rev. lunge (weight on non-working side) Press (up and down) finish lungex(1/1) 

5 rounds in 6:35 

Maybe do these today.

Fucking ow 8/23/20 X2

 8/23/20 

Just started in the AM 

600 mg ibuprofen 

a bunch a untimed 8lb sledge work, grip was toast 

then 15 minutes of levering including saxon side bends which rocked 

Hammer curl iso (elbow at 90 degrees, hammer head above fist) lunge 

1, 2, 1*, 1**, 2, 1, 2***, 1, 2, 3, 1, 2 

* 3 count bottom pause dynamic PUx2 

5 rounds, switch to 1 leg 3 count bottom pause dynamic PUx1/1 

5 rounds 

**Stumble drill x2/2 

10 rounds 

***Frog jumpx3

5 rounds 

Break to pack in case of evacuation, came back at 2 and did 

cossack squatxa bunch 

5 rounds 

dead bug+hollow rock+table taps (table position hand to opposite knee) 

5 rounds 

yllw mini anchored to 40kg, "goblet squat" x1 

5 rounds 

straight leg marchxblah 

5 rounds 

29:00 

Kneeling jump to jump +tea cup rotations between sets 

15 rounds 47:00 on the clock 

Uneven DL + tea cups 

40kg+16kgx3 count bottom pausex1/1 

10 rounds, 20 total deadlifts 

This...was a lot of work

Some notes

 Try extended bird dog and bird dog off a bench
https://www.stack.com/a/benefits-of-the-bird-dog-exercise-and-8-challenging-variations 
Stumble drill 
The stumble drill is simple: Touch the shoelaces of your left foot with your right hand. Then, let the right foot swing up. I generally recommend pushing hard with the heel of the right foot straight back. This drill can be a hamstring stretch, a deadlift assistance exercise or a test for "gluteal amnesia." Many people tell me that their butt cheeks feel like they marched up a mountain the next day after practicing this drill. If you have been ignoring proper glute training, you might feel the aftermath of this drill a lot the next day. In addition, we are practicing "not falling," by catching ourselves before we need to break the fall 

Tea cup rotations 

https://www.youtube.com/watch?v=-ffpcRxWgsg&list=PLpzbqPtpQ2xxszjjyOKG-UbVQQojOVqgX&index=2 

Dead Bug 

https://www.stack.com/a/dead-bug

Not bad 8/22/20

8/22/20 

EMOM

Bird dogx5/5+knee to elbow 

5* 5 

16kg Vert Bird dogx3 count/side 

5* 5 

*After these sets added yoga squatx1 to the rotation 

Yoga squatx5** 5 5  

**after these switch to 

Bird dogx2/2+elbow to knee 

16kg vertical bird dogx3 count/side 

32kg swings DS+2H swingx1 

5 Add yllw mini 5 

Up down plank+rotation to side plank 

5x1 in ~8:00

8/21/20 Doing this from memory

 600mg ibuprofen 

2 flax oil 

1 bang and a bunch of coffee 

EMOM Squat thrust 

(1-8)x3 BR break in there somewhere 
(1-7)x3 BR break in there somewhere  

Marching in Place, Uneven rack 

24kgR+16kgL and 24kgL+16kgR 

16 stepsx3 each 

Later 

Split jumps 

1/1x1 1 1 

2/2x5 

1/1x1 1 

2/2x5 

1/1x1 

~20:00 

Back, again again. 8/20/20

 Not hot as balls so exercise, 8 days since last workout in paper log, felt super creaky 

EMOM 
Lunge 

1, 2, 3, 4, 1*, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2  

43/side 

In a circuit with 

Par. Pu 

1, 2, 3, 4, 1*, 2, 3, 4, 1, 2, 1**, 2, 11x(1/1) 

**1 leg par PU

*add rows to rotation 

24kg+16kgx1/1 

8x1/1 

32kg+16kgx1/1 

10x1/1

Rest 1:00 

EMOM 

24kg 2H DS+2H swing 

5x(1, 2, 3) 

Alt with 

Ab Wheel kneeling rolls outs, max tension 

15x1 

calf raises 

4x(1-6) in ~8:40 

Much later, after food 

16kg Hinge to gob squat 

7x1 

16kg 1 clean and rack marchx8/8 steps 

7x1 

took 19:34 ish

Easy does it

 No sleep 
very little food 

1 Bang  

8/12/20 

16kg 

2H swingx5 

RTWx5/5

Halox2/2 

20 rounds 

Done EMOM style (minute 1 swings, minute 2 RTW, 3 Halos, cycle back) 

Swings felt light but crummy, 

Asymmettrical, poor glute activation, hard to plank at the top with this weight.

2nd oof

8/10/20 

2nd workout of the day 

Uneven march 24kg+16kg 20 seconds 

Shoulder tap push upx2 

Uneven double swing 24kg+16kgx1/1 

EMOM 

Did 4 rounds of each so 12 minutes total 

 

EMOM 

Up Down Squatsx2 

10 rounds 

think thats it

oof

Wasn't going to but did 

1 bang 

3 flax oil 

2 ginseng 

8/10/20 

EMOM 

Bird dogx2/2 5 count each rep 

1 legged mountain 

5 rounds of each (10 minutes total) 

Add wall squat with 3 count bottom pause to the rotation 

5 more rounds (15 minutes total) 

2H 24kgx1 

DS+2H 24kg 

5x1 

16kg snatch *=+windmill

1* 1 1 1 1* 1 1 1 1* 1 1 

Windmills made a big difference 

Various ab work, in particular a variant of "shrimping" that I liked, took about 2 minutes 

Obliques, abs, mid and upper back are absurdly fried from this

beat up, easy but good.

8/8/20 

Sq thrustx3xEMOMx45min=135 reps 

Sq thrust+PU=Lunge(1/1)x1xEMOMx30min=30 reps 

30 PU 

30/30 lunges 

165 sq thrust 

All done straight. Not bad!

Surprisingly good?

600mg ibuprofen 

Bang 

8/7/20 

Swings 

16kg 2H Ds+2H

1,2, 3*, 1, 2, 3, 4**

1H 16kg swing 

*3/3, 2/2, 1/1, **4/4, 3/3, 2/2, 1/1 

24kg 2H Ds+2H 

1, 2, 3, 4*, 1, 2, 3, 4** 

1H 24kg Swing 

*1/1, 2/2, 3/3, **4/4, 3/3, 2/2, 1/1 

Push ups 

Par Pu

1, 2, 3, 1, 2, 3, 4, 5, 6, 1, 2, 3, 4* 

"Step up" Par Pu 

*1, 2, 3, 1, 1, 2, 2, 1, 1 

Par PU, foot lift in bottom positionx2/2 

6x1 

Push ups and swings were alternated and progressed independently according to the asterisks. Not EMOM, just went as ready took ~ 68:44  

then did 

16kg 1 snatch+1 windmill/side catch as catch can 

17 singles side, 34 snatches and windmills total in 28:00, 1.2 reps a minute

Unexpected ow

8/6/20 

EMOM

1 leg mountain 

Bird dogx2x5 count 

15 minutes each (30 total) 

8lb Sledge front raise sqx1/1 3 count bottom pause 

1 leg mountain 

2 sets 

Switch mountain to yoga squats 

5 rounds each

rest 1:00 

OAOL marchx1/1 (OW) 

16kg cleanx3/3 

6 rounds of each 

rest 1:00 

32kg 2H Ds+2H 

3 3 3 1 1 1 1 1 1 2 1 2 1 2 1 1 1 1 1 1 

20:00 total 

Rest/calf work ~13:00 

did 2CR+hold, 1 leg CR, sledge front raise/hollow hold 2CR iso in a circuit

Not what I planned, but not bad

8/5/20 

EMOM 

16kg snatchx2/2 

Up down plankx1/1 

15 rounds each, 30 rounds total, alternating 

rest ~2:00 

Deck squat 

1, 1, 1, 

2, 2, 3* add up down version here 

8x1

Updown deck squat 

8x1  

22:00

Not EMOM, just catch as catch can 

one par pux1/1 

Wall squatx1 

12 rounds of wall squat and 10 of PU 

49:10 

EMOM 

24kg 2H swingx5 

15 rounds 

Alternated with 

Suit case DL 24kgx1/1 

15 rounds

Full range push ups

8/4/20 

16kg 2H swings 

1-5 

16kg RTWx5/5 

Par Pux5 

15 rounds of each

Suit case DL+Lunge reps in 20 minutes

16kg 

1, 2, 3 

1, 2, 3, 4 

1,2, 1, 1, 2, 1, 2, 3, 1, 1, 2, 1, 1, 2 

/side

40kg deadstop 2 H swing 

1 1 1 

bird dog 5 countx2 

1 1 1 

Oof

Fell asleep so woke up and did these in the afternoon 

8/3/20  

EMOM 

Sq thrustx4 

35 sets so 140 reps 

handful of 16kg suit case DL

Different, productive, doable but worked hard. Very nice.

8/1/20 

16kg 

2H swing 

1-10 

9-1 

12:22, hit the 10:00 minute mark at 6 in the second round, so not quite 100 reps in 10 min. 

1H swing 1/1=1 

1-10 

24:20 

1-5 

30:00 

Rest ~4:00 

EMOM 

Up down squat 

10x1 

Alternated with 

16kg clean, rev lunge, press (up and down) in bottom lunge, stand back up 

10x1/1 

Surprisingly cardiovascularly challenging 

Rest ~3:00 

EMOM 

Uneven DL 

40kg+16kg 

10x1/1 

NB! 

1:00 ON Rockit, alternated 24 and 16kg, did by feel but roughly 20-30seconds of work, rest the remainder of the minute 

1:00 OFF just walk 

Did 6 rounds 3 24kg and 3 16kg 

Felt good, played around with the form on the rockits alot

Yeah, this was nice.

7/31/20 

16kg 2H+1H/1H 

1-3

1-4 

1-5

9:55 

24kg 2H+1H/1H 

20x1 

26:22 

Never stopped the clock 

32kg 2H swing+1H DL/side 10 count neg. 

1 1 1 

rest ~4:00 

EMOM

100lb SB Shoulderx1/1 

+ 

Static dynamic PU, 3 count bottom pause on first rep and then 3 count pause mid ascent second rep, all reps finished dynamically is 1 rep 

25 rounds of each, alternating 

Very nice! Stopped before these became "hard", challenging but firmly executed but not hard reps 

rest ~3:00 

16kg suitcase march 30 seconds on, 30 seconds off, alternating sides 

5 reps on each side 

rest ~6:00 

Deck squats, many tension pause squat descents in there and eventually tension wall squats 

1, 2, 1, 2, 1, 2, 1, 2, 1, 2* wall squats start here, 1, 1, 1, 1, 

Wall sq 

1, 1, 1, 1, 1 

16:19 

Buncha crunch movements 

3:16 

Hips and low abs burned, excellent. Maybe up down planks later? and 16kg cleans? for singles? EMOM? hmm.

Late logging and today logging

7/28/20
Workers in the garage so went to the park and did

Dips, 3 count bottom pause, 3 count mid pause on ascentx1
23 sets
Alternated with
Burpeesx2
23 sets

7/29/20
2H swings
16 kg
1-6
1-6 4:49
No rest
24kg 2H swing
1-3x3
8:37

EMOM
32kg DS+2H swingx2
10 rounds
Bird dog, 10 count iso/side+5 count iso/side, same iso count but fewer reps than last time
10 rounds

Here's what I did last time
EMOM
24kg DS+2Hx1
10 rounds
32kg
10 rounds
40kg
30 rounds
32kg
10 rounds
120 total swings, 60 total rounds
Bird dog 5 countx2 alternating sides
15 rounds  
Did the same amount of swings but with out the 40kg and in half the rounds, not bad!

EMOM
Uneven Dl 32kg+24kg, 3 count pause at the bottomx1/1
With
1 leg push up 10 count bottom isox1/1
5 rounds each

Rest ~5:00

20 min thing
Alt lunge (counting both sides)
26, 14, 14, 20, 10, 10, 15, 12, 10, 12, 14, 7, 12, 10, 10, 14, 10
220 reps total
110/side
I feel like these movements paired well, hoping to start swinging the 40kg regularly but was surprisingly beat up, upper back wise, from the dips.

Day off and I feel much better

Shitty diet and sleep
Late logging again
7/26/20
All done with max tension, EMOM
1 leg pu, 5 count bottom positionx1/1
Rev. lunge, 5 count bottom holdx1/1
Plank, 10 countx1
Wall sq, 10 count bottom pause
15 rounds each, Hour total

Uneven swing, EMOM
24kg+16kgx1/1
+
Uneven bent row
24kg+16kgx1/1
5 rounds each, 10 rounds total between the two

rest ~2:00

24kg 2H swingx1
+
Suitcase DL, bottom 3 count pause on the ascent
24kgx1/1
10 rounds each, 20 rounds total Not done EMOM just catch as catch can, took me 17 minutes

Late logging, yesterday and today

7/23/20
16kg 2H swingx5
10 rounds EMOM
With
1 leg Par PUx1/1
10 rounds

Rest 2:00

Frog jumpx2
5 rounds EMOM
Bird dogx3 5 count hold on last rep
10 rounds

7/24/20
2H 16 kg swing
1-10
16kg snatch
1/1, 1/1, 2/2, 2/2, 3, 3, 4, 4

24kg 2H swingx5
15 rounds

Uneven deadlift 32kg+16kgx1/1
10 rounds
48:30 total

EMOM
Power Par. Pu
2x15 sets

Ow

7/22/20

EMOM
24kg 2H swingx3
5 rounds

32kg 2H swingx5
10 rounds

1:00 off

24kg+16kg Uneven DL x1/1
15 rounds

rest 5:00

Par PuX3
20 rounds

Ended with some bent rows with the yellow minis

This felt surprisingly productive

7/21/20
EMOM
Dynamic push upx1
Paused jump squatx2
16kg 1 arm bent rowx2/2
25 rnds each

Cardio was SOLID the entire time, honestly feel like I played this just right. Easy, but productive.

Felt like shit. Feeling was accurate.

7/20/20
Bang+2 cups coffee
EMOM
16kg DS+2Hx3
5 rounds
+
Yllw mini thumbs out pull apart and SS hinduo sqx1
5 rounds

24kg DS+2Hx3
5 rounds
+
Yllw mini thumbs out pull apart and SS hinduo sqx1
5 rounds

1 leg par. PU, bottom half,3 count pause at bottom and "top"x2/2
10 rounds
alternated with
32kg suitcase DLx1/1
10 rounds
rest 2:00

EMOM
16kg halox2/2
5 rounds
+
Up down plankx2
5 rounds

Rest ~5:00
40kg 2H DL AMRAP 20:00
23 (3 rep PR), 5, 5, 1, 2, 4, 4, 1, 2, 5, 4, 2, 6, 1, 2, 3, 2, 2

Top hold for 1:10

did 79 reps in 20 minutes... Did 86 in 10 minutes last week
Avg. 3.95 reps a minute this time
Avg 8.6 reps a minute last week...Fuck me.
Cardio was actually fine, just didn't have the muscular endurance (lumbar/sacral spine burned like crazy) lacked the berserker attitude, might be time for a day off.

Wrecked, had a protein shake, 3 fish caps, ginseng and royal jelly, 600 mg ibuprofen and a banana immediately afterwards.

Some stretching.

Easy but good

Surprisingly worn out from yesterday.

7/19/20
EMOM
Burpees
15 singles
11 doubles
5 triples
Done in a ladderish format, alternated with

BW wall squat, yllw band thumbs out
10x(1, 2, 3)
1
52 burpees
61 squats
in 62 minutes

Dumpster fire, but still did work

Was remarkably fatigued from yesterday, was supposed to do deadlifts but the sq thrusts felt hard but decent so just went with it

EMOM
Sq thrust
7x20 rounds
then did sets of 3 and then 7 reps on the 6th set
7x(5x3)+7)
300 some odd reps in an hour and change roughly ~80% of the 5/minutex80 minutes. Not bad for a days work.

Oof but with progress

7/17/20
EMOM
16kg snatchx1/1
5 rounds
16kg snatchx2/2
5 rounds
24kg snatchx1/1
50 rounds

Bw jump squat, 3 count bottom pausex2
10 rounds
+Updown squat thrustx2
10 rounds

Much later
2H 16kg swings+yllw minx5
20 rounds
2H Dl 16kg+yllw minix2
10 rounds

Easy but sweaty

Not bad!

7/16/20
EMOM
24kg DS+2Hx1
10 rounds
32kg
10 rounds
40kg
30 rounds
32kg
10 rounds
120 total swings, 60 total rounds
Bird dog 5 countx2 alternating sides
15 rounds

rest 4:00
8lb sledge front raise rev lunge
7x1/side
1 leg PU
7x1/side

OW

Was sure I wouldn't do anything serious. I was wrong

7/15/20
EMOM
2H 16kg x6
30 sets
Triples
25 sets
Singles
10 sets

Shoulder touch sq thrustx2
25 sets

SQ, 10 count pause on last rep
1-7
1-6
1-5
1-4
1-3
1-2
1

FIN

Progress is fickle

7/14/20
16kg 1H swing
1-5/side no rest

EMOM
24kg 1 hand swingx1/1
10 rounds
24kg 1 hand swingx2/2
10 rounds
24kg 1 hand swingx3/3
10 rounds
24kg 1 hand swingsx4/4
10 rounds
24kg+yellow mini DS+2Hx2
10 rounds
24kg+yellow min DS+ 2 2Hx2
10 rounds
Hips started to burn

270 swings total in 1 hour
rest ~7:00

1:00 On, 1:00 Off
Bttm Par Pu, 3 count bottom and "top pause
1 1
Alternated with
Top par Pu, 3 count "bottom" and top pause
1 1
Ow

rest ~5:00
100lb SB EMOM
Shoulderx2/2 alt with 1/1
2/2
1 1
1/1
1 1
DONE

3 hrs late
1:00 On, 1:00 Off
alternating up down planks
12, 12, 11, 10, 1+10kneeling, 8+2 kneeling, 2+10 kneeling
 and alternating reverse lunges
29, 27, 27, 26, 24, 22, 22, 23
in 32 min
Completely gassed after this.

blagh

7/13/20

EMOM
sq thrustx7
20 sets
rest 1:00

Ft together squat jump, 3 count pause at bottomx2
10 sets
+
Calf raise, 10 count hold on last repx10
19 sets
rest 1:00
16kg suit case march 1:00 on, 1:00 off
L42, 43, 40
R40, 41, 42

rest ~2:00
16kg front rock it
Some
When I got the groove down these were great...definitely going to include them often for a while


Later
45 minutes stretching

Thought this was going to be an easy one...

7/12/20
EMOM
16kg snatchx3/3x30 minutes=180 snatches total, 90/side
Rest 1:00
16kg cleanx3/3x17 minutes=102 cleans total, 51/side
rest ~5:00

BW squat, 10 count bottom pause on last rep of each set
1-14
105 total
+
1 leg pushup, 8 count bottom pause
1/1x10 sets
Switch to mid pause (on ascent)
1/1x4
39:23 for this madness

Burpees suck

EMOM
Burpeesx3
25 sets, legs started to burn so backed off
alternated doubles and singles
20x2
20x1
75+40+20=135 in 65 minutes (1 hour and 5 minutes)

Rest ~2:00
Legs up crunc-> Bird dog-> contra crunch->bird dog
Did ~6:37

~4 hours later
1:00 On, 1:00 Off , when reps drop below 80% of the first set, drop weight
40kg
20 (16 drop), 18, 19, 17, 12
32kg
12 (10 drop), 12, 11, 6
24kg
7 (6 drop), 8, 9, 5

4 sets per weight so 12 sets total
29 reps with 24kg
41 reps with 32kg
86 reps with 40kg
156 reps total

Next time start with the 24kg and move up

3 days worth

7/8/20
BW 220
16kg halos, RTW, fig 8's and scare crow GM's with red band

10:00

~4:00 rest

Par. PU, 10 count neg and 10 count bottom hold on last rep
1-9, 1-6
+
DS+2H Swing, 32kg x1
15 sets in 40:00
rest 5:00

16kg swings 1:00 On, 1:00 Off
10/side 1H+15 2H
12/side 1H+10 2H
10/side 1H+14 2H
13/side 1H+7 2H
8:00 total, including rest
45 1H/side 46 2H
136 total

7/9/20 
EMOM
squat thrustx5
80 minutes, 400 total reps

7/10/20
16kg DS+2H
6x(1-5)
20:00
60DS+60 2H=120 total

Rest ~5:00
EMOM, alternating between exercises
100lb SB shoulder (25+75)x10x(1/1)
Par. PU Bottom 3 count pause, mid 3 count pausex(10)x3

It begins again

7/3/20
16kg swings
2H  20 25
towel 10 15
1H 10x2, 5x2
Deadstop+2H
10x1 

Par. PU
5, 6, 6, 7, 7, 7
21:00

EMOM
25lb SB S&SQ
7x1

24kg deadstop swing +2H
7x1

14:00

24kg DL Complex 2H+ 1H/side+suitcase/side=1
1, 2, 3, 1, 2, 3
8:50
32kg 2H+1H dl
1, 2

Later

Par. Pu
7, 6x5
10 count negative and 10 second bottom hold on the fifth rep of every set

EMOM 16kg snatch
25x(2/2)

7/4/20 
16kg swings
2Hx1, 2, 3, 4, 5, 6, 7, 8, 9, 10
5:20
1H/side
2x(1,2, 3, 4, 5, 6)
10:20

So 15:20 at this point

Deadstop+2H swing
1, 2, 3, 4, 5
20:04

Hammer front raise lune, 8;b hammer
6x1
+
16kg 1 arm row
6x4
35:40

Later

Deadstop+2H w/ 24kg
63x1 in 1 hour

1leg par pu
1,2, 3, 4, 5
1, 2, 3, 4
1, 2, 3
+
Uneven DL 16kg+24kg/side
1, 2, 3, 4, 5
1, 2, 3, 4
1, 2, 3
19:15

7/5/20 
16kg halos and RTW and bottom bw squat work

16kg 2/2
EMOM
1Hx6
Switch to towel swing
25

16kg Windmill
2x(1, 2, 3)
7:30

75lb sandbag shoulder/side
3x(1,2,3,4) +1
+Rev. Lunge/side
1, 2, 3, 4, 5, 6, 7, 8
1, 2, 3, 4
20:00

BW=219
5'11
30.5 BMI
23.8% BF

Later
45 minute stretch

7/6/10
16kg halos, RTW and fig. 8's for 10:00

16kg Windmill
1 1
Left shoulder didn't like this

EMOM
Deadstop+2H swingx35x3
35:00

230 total swings

3:00 rest
Red band back pull hindu squats, slow negative
Did some, nixed them because I got a sharp pain in my left knee

8lb sledge bent row
8lb sledge OHP
calf raises
17:00

~6:00 abs and bird dog alternating for the full six minutes

7/7/20
16kg halos, RTW, fig. 8's x10:00

16kg 1 H swing
1-10 6:10
1-6
1-2
10:00 oof, not horrible but definitely worked

 EMOM
Alternating between the below
Burpee 4x(1-4) +1
Squat to kneel to squat
1, 2 starting off doing those per side, couldn't hack it
14x3

OOF 5/12/20

2 cups coffee, half a Bang
Walked the loop
Drank the rest of the energy drink during the C&P

16kg
C&Px(1+2+3+4+5)/sidex4
~20 minutes

Rest ~6:00

16kg Swingsx20/minx10min
Around 40 1 Hand swings max of 10/side

Milk, Banana, fish oil capsx2

Light stretching

Protein shake 30g, 2 fish oil caps, B&C vit, vasodilator BCAA complex, bagel with avocado, spinach, cucumber, garlic, onion

An hour later

BFR cuffs Walked the loop in 19 minutes

Some stretching, Ashwaghanda drink and mango kombucha

5/10/20 Accidental fasting

Walked the loop at ~9ish, after coffee but no food. Stopped eating around 1 last night. Currently it's 7:43 PM the next day and I haven't eaten... Just not all that hungry

Supposed to be a rest day... 5/9/20

Sore. Better mood than yesterday, but kind of grumpy.

RTW
16kg
1/1-4/4x2
~4:00

2H Swing, 16kg+yllw Mini A+A-ish style
6x10 (setsxreps)

3 1Par. 1 Leg. Slow neg. pushups
~20:00

Walk 50 minutes

Back, cannabis, protein shake, fish oilx2, banana, bout an hour break

16kg clean+Rev. lunge Neg. +press+tall press+kneeling squat+Alt lunge
1/1x5 repsxsets
added a swing before the clean starting on set 3
After set 5 I alternated with
Snatch+windmillx1/1x3 repsxsets

Did a Par. Pu with 2 avg bands and 2 red minis, slow neg....brutal lockout, rough on the thumbs, play with these.
31 Min

Put on BFR cuffs

Did band rows (2 yllw minis), band flys (same), side bends, V-ups, strongfirst bridge, cross crunches, rev curls/hammer curls/sup curls with yllw mini, tri extensions with pull aparts, Scarecrow squats with red mini around the ankles, a very few rev lunges
10:00
Called it.

Stretching 50 minutes

Big meal and then another BFR session.

Derealization treated with cannabis

Woke up in a bad place,

Very late in the day had a meal, got stoned, had a protein shake some fish oil and avocado waited an hour.

BFR walk, did the loop in 19 minutes

break
16kg C&P
(1+2+3+4+5)/sidex3
~17:00

8 minutes continuous sledge work, brief break and 4 more minutes of continuous work

Slightly later

16kgsnatch+windmillx5x1/1
cossack squats x5 sets of blah

one 1 arm one leg push with the 8 lb sledge in the off hand

Many THC's died for this workout

16kg
RTWx a WHOLE bunch, laddered up past seven and dicked around
Halosx a few

C&P
(1+2+3+4+5)/sidex2 9:45
Not bad, had to rest a bit on that last 5

rest~10:00

19swings/minx16minutes

2L, 2R, 7 2H, 5 AltH

more cannabis, protein and fish oil.

Late Logging continued 5/5/20

20 minutes 8lb sledge work

~3:00 rest

1 Leg Mountain+Cossack Squats

20 minutes

Bear crawl fwd/bckwrd length of the garage
5 singles in ~8:30

Late Logging 5/4/20

16kg
RTW1/1->7/7
never put the bell down

19 swings/minx14 minutes
3L, 3R, 72H, 2 9L/9R/1 2H

hahahaha 5/3/20

Woke up slightly highish, took like 140 mg THC/CBD +vape. Then

10 min sledge work, 8 lb sledge
~1:30 rest
7:30 more sledge work, 8 lb sledge
rest ~2:00
 20:00 total

Bird dogx(4/4)x1 1 1
Cossack squats, just worked them after the bird dogs
~8:00

rest ~2:00

Clean, Rev. lunge neg., tall press, seiza, opposite leg lunge=1 rep
16kg
(1/1)x5 in 10:35
(1/1)x4 in 10:00
20:35 total

rest ~3:00

Curl/pry goblet squat
16kgx1
24kgx1 1 1 weight below hands, couldn't curl it otherwise
16kgx1 1
12:00

Ft together goblet squat+3 pulses at bottom
16kgx3 3 3
24kg RTW
5/5x1 1 1
~6:00

Cig and coffee ~12:00

16kg Rack march EMOM 0:20x5/side
marched for 20 seconds then rested for the rest of the minute

16kg Rack walk did 6 laps/side alternating sides, focusing on posture, upper back burned.
3:30 total time on the walks

1 leg balance workx a bunch
1Par. 1 leg Pu. Slow negative
(1/1)x1 1 1
~20:00


Stretched for 50 minutes

oy 5/2/20

took an extra day off because I felt like death. So 2 more solid days of rest before the next big day. Todays work done in 2 blocks, the 2nd quite stoned.

16kg
RTWx10/10x1 1 1
Btwn leg passx16x1 1 1

Halo
1 2 3
2H swing
1 2 3

Standing crosscrawlsxblah some with eyes closed, ankles burned....
~10:00

C&P
(1+2+3+4)/sidex6
right hip felt bad but got better
23:00

rest ~5:00

16swing/minx8min
Some 2H some half left half right, NBD

Much later and after a lot of THC/CBD

Squat to seiza to squat (lead with one leg, then the other, so always done in doubles) x6 sets
16kg pry/curl squatsx6 sets
24kg suit case DLx1 2 3 1 2 3
Par, PU, Slow negative, lots of pauses, just made each single real hardx6 sets
Took about 35 minutes. Felt good after.

Ow 4/30/20

Walked 40 minutes with BFR cuffs, loop, crestmount to skyline, after 40 minutes cuffs off and walk back total time 1 hour 5 minutes.

Ate, showered, tried to squat but was just too fucked

Apparently I needed a lot of sleep 4/29/20

Tried to nap around 4 yesterday, woke up at 10, went back to sleep woke up at 6AM. 

16kg 2 H swing 

5 5 

0 pop, felt awful 

RTWx10/10 

2H swingx5 better 

TRWx10/10 

Standing cross crawl 

24kg 2H Deadstop swing 

1, 2, 3, 4 

RTW16kgx4x6/6 in between sets 

24kg 2H deadstop+Yllw mini

1, 2, 3, 

RTW16kgx3x6/6 

32kg 2H DS swing 

1, 2, 3 

RTW16kgx3x6/6 

32kg 2H DS swing+yllw mini 

1, 2, 3, 1, 4 

40 minutes total 

32 minute walk, Robinson to Joaquine Miller, JM to crestmont, back home. 

Gob squat 

16kg 

red mini mini band around ankles, 5 count pause at the bottom 

1, 1, 2, 1, 2, 3, 4, 5, 5, 3, 2, 1=30 

Felt good! Challenging but hips felt better after! 

35:00 

Rest~2:00 

16kg C&P (1+2+3+4)/sidex5 18:20 

Cleaning every rep....tedious more than anything.

Oof. Done. But oof. 4/28/20

34 minute walk, loop, Robinson to Joaquine Miller and back home

16kg
Goblet squat
Double pause (mid, bottom) 5 count, dropped the second mid pause but added additional total time (6 count before, 10 count now)
1, 2, 1, 2, 3, 1, 2, 3, 3*, 3, 3, 4=25
*Maybe 4? counting is hard
Woot

In between these sets I did 1 legged mountain, and the same but extending the knee at the top. Played around with eyes closed, wasn't super intense, just logging time.
31:00

Eyes closed standing crawlxblah

1 hour 10 minutes of stretching.

Not fucking bad 4/27/20

Woke up...not sore but...clunky and stiff.

2 cups coffee
2 fish oil caps
1 Ashwaghanda drink
25g Whey protein

Wait an hour
2 fish oil caps
1 bang

2H swing
16kg
8, 6 last 6 were dead stop

1Leg Par. Pu.+avg Band, 3 count pause at the bottom
1/1, (1/1+1/1)x1 1 1 tough

24kg 2H Deadstop swings
6x5 setsxreps

cross crawlsxblahx5
26 minutes

rest 13:00

16kg
C&P
(1+2+3+4)/sidex4 29 minutes
starting on the second set

goblet squat with triple pause (Mid, bottom, Mid 2 count)
1, 2, 1 after the 2nd set of C&P
1 2, 3, 1 after the 3rd set of C&P
1, 1, 2, 3, 1 after the 4th set of C&P completed
20 total reps
Squats finished at 41:26, took a lot of rest after those triples

Rest ~6:00
Probably less but around there

19 swings/minx14 minutes
did 20 reps on the last set because counting is hard
R, L, 2H, 9R/9L/1 2H, 2H, 9R/9L/1 2H, 2H, 2H, 2H, 2H, 2H, 2H, 2H, 2H

Some of these were not as crisp as I'd like, but overall good.

Rest ~10:00

Tabata protocol
2H 1kb DL
16kg+2dbled yllw minis
6, 6, 5, 5, 5, 4, 4, 3

rest 15:00
Dbl yllw mini bent rowx6x5 setsxreps
1 leg deadlift bw+1 legged mountain 6x1
18:00

BFR leg cuffs
2yellow minis+1 mini
Looped band around wrists and stood on it, varied stance from feet together to ~shoulder width did lots of sets eventually dropping bands, did calf raises in between sets complete with holds
~10:00

Midpoint check in

Pre-coffee/cig right after waking up

HR=66bpm
BW=202 (up from 200-198)
BF=18.7% (Omron) Down from 22.9
BMI=27.4  down from 28.2

More than minimal 4/25/20

2 cups coffee
cig
vape

2Hand swing
16kg
8, 8, 8
1H swing
4/4
A=A-ish
Feet elevated Par. Pu., triple pause(bottom, mid, top) 3 count
1
+2yllw minis
5x1 setsxreps

2H 16kg swing+red mini
5x8 setsxreps

Scarecrow wall squat+yllw mini
1, 2, 1, 2, 3, 1, 2, 3, 4, 1, 2, 3, 4, 5, 1, 2, 3, 4, 1
=45 total
64:44 from start to finish

little more than an hour of stretching

16kg
Rack march
0:40 on 0:20 rest 2R 2L alternating
1 arm FAW
"

Later
BFR leg cuffs
10 minute circuit
rev lunges and calf raises with RDL's for 15

Minimal and painful 4/24/20

A+A-ish
2H swing 16kg
8, 8, 8

More or less did these as warm up

2H dead stop swing
24kg
6x4(setsxreps)

32kg
5x3(setsxreps)

Did push ups in between sets of swings

Par. Pu. +2 yllw minis, dlbe pause (bottom and mid) 3 count
2, 3, 3,
Same as above but 1leg L/1 Leg right/ 2 Leg
(1/1/1)x5x1(setsxreps)

No band Par. Pu. Slow negative, 3 count bottom pause+1 concentric
1 1
57:30 total

16kg C&P
(1+2+3+4)x3/side
1 1 1
13:20 ish mostly a cardio problem

Rest ~10:00

2H 16kg swings
19/minx12 min
Brutal

Rest ~4:00

Scarecrow wall squat+Yllw mini
1, 2, 3, 4, 5, 6, 7, 8, 4
40 total
~22:00

Misc ab workx1

Tabata protocol
1H deadlift 24kg (alt hands per interval, 20 seconds right, 20 seconds left)
9, 9, 6, 5, 4, 4, 5, 5
Score=4 ! Nice! Also ow.

Misc ab workx1

50 mg THC

Walk the loop took 25:00. Called it there.

50mg THC, 3 fish oil caps, apple, 30 g whey protein

Stretched for 48 minutes

Walk and stretch 4/23/20

Walked for ~40 minutes, loop, robinson to joaquine miller and back.

16kg RTW12/12 Btwn the legs10/10

Scarecrow wall squat, yllw mini band
6, 8*, 6, 6, 9
Focused on depth, keeping the band to my chest and driving equally through the legs
*16kgRTW10/10 16kgbtwn the legs10/10


Much much later ~50 minutes of stretching

Oops

For some reason thought this was a hard day...oh well

C4

A+A-ish
16kg 2H swing       24kg clean
4x8 (setsxreps)        2/2x1 1 (repsxsets)
                                 3/3x6 (repsxsets)
16kg 1 H swings
4/4x1 (repsxsets)
5/5x3(repsxsets)

1 leg par pu, triple pause (bottom, mid, bottom) 3 count
1 1 1
add yllw mini
1

Scarecrow wall sqt, yellow mini
8, 6, 6, 8, 2=30

Did either 2H swings+cleans alternated with 1H swings+cleans followed by alternating push ups and squats (up till the last set) so did 2H+clean+PU, 1H+clean+squat
took ~39:00

42:00 BFR walk did the loop, out to joaquine miller via robinson, down joaquin miller a tiny bit, then back home.

rest ~10:00

16kg 19 2H swings/minx10:00
Oof. Not impossible but harder than I wanted.

16kg 1 arm rack march 0:40+0:20 rest 1/1
16kg 1 arm FW march "
Rack"
FW"
Rack 0:20+0:40 rest
FW'

Time to stretch

Walkage 4/21/20

Buncha THC and 2 fish oil caps

walked 50 minutes, did the loop and walked out to Joaquine Miller and down some before feeling a little nauseous and turning around.

Back home rest a bit

16kg
Round the world
Between the legs
x3 through out the squats below, did more reps as I progressed double digits for the last 2 sets.

Scarecrow wall squat, yellow mini band
3, 3, 5, 6, 6, 2

54 minutes of stretching

Ow. Stupid is as stupid does.

1 cup coffee 

1 Bang +2 cigs and some vape 

A+A 

elevated max par PU, double pause 6 count, focused on depth on that first pause 

6x1 


16kg 2H swings

8,8, 7*, 8*, 6*, 8* 


24kg+yllw mini 2H swing 

6, 6, 6, 8, 7, 8 


Scarecrow, yllw mini, wall squat 

2, 2, 3, 3, 4, 6 

42 minutes total 


BFR walk, did the loop in ~20 minutes 


1+2+3 Military Press Ladders, 10 sets = 60 reps each side 

16kg slow negative goblet squats with curls and pulses and different depths

5x1 (setsxreps)


39 minutes total +5 minutes rest then


16 swings per minute for 8 minutes = 128 swings

(approx 1.5:1 rest/work ratio)

All 2 handed, grip still burned, not "easy" but very doable 


Rest ~4 minutes 


16kg 1 arm KB row, pavel style (lunge supporting yourself on extended thigh) 

1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 3/3, 1/1, 2/2 


Max ft. elevated 1 par Pu negative 

1/1, 1/1, 1/1 


Tabata Halos 16kg

Max 3/3 

Score 2/2
NB! 


Was going to go easy on the squats but they made my hips feel great so did what felt right. EMOM swings were 2 handed because 1 hand work was making my low left back/oblique/hip feel wonky. 


The rows and squats felt great (make the wall squats daily, increase # of reps by 5 each day for 7 days, then add pauses, then remove pauses and add BFR cuffs ala this program https://www.bodybuilding.com/content/take-the-21-day-goblet-squat-challenge.html , then work into something like https://www.elitefts.com/education/5-weeks-to-goblet-squat-dominance/) this should build a squatting base for when the swing routine ends. Then I can build some squatting strength and some push up/OHP strength. Should be able to work dips and chins in soon but the 1 arm rows, because of the lunge position are really good for teaching my hips to stay square.

4/18/20 and 4/19/20

4/18/20
2 hour fasted walk
Stretching

4/19/20
50 minutes stretching

4/17/20

Shitty diet and sleep yesterday. Lot's of sugar and a massive excessive of calories, couldn't sleep so wound up eating at midnight.

Warmed up with
16kg
Round the worldx5/5
Between the legsx10
Halox3/3
2 rounds

A+A 2H swings
16kgx4sx7reps
24kgx4x7
32kgx4x4
Done serially (16kgx7, 24kgx7, 32kgx4, 16kgx7...) took 22:38

BFR cuffs, walked the loop in 20 min, nasal breathing only. Took 2 mouth breaths while distracted.

Clean & Press
16kgx(1+2+3)/sidex9 in 18:10

Rest 5:00

1 arm FW march 16kg
1:00/sidex2
Hip flexors mad.

*Hours later*
food+THC/CBD
20 minute walk, just walked the loop, Nasal breathing only (aside from vaping)

4/16/20 very very sleepy

Fell asleep at like 8 yesterday, cat woke me up at 3:45 AM, gave up on sleep and had a cup of coffee, fell asleep and woke up again at 8:45.

50 minute fasted walk

some A+Aish kettlebell swings for ~20 minutes

4/15/20

2 cups coffee 
Bang 
fish oilx2 caps
5HTP
St johns wort 

BFR cuffs walked the loop then up to skyline(technically the top of joaquin miller but whatever) and back 45:00 
Cuffs off
2 caps fish oil


1+2+3 Clean and Military Press Ladders, 8 sets = 48 reps each side 
Pretty easy, focusing on the brace and shoulder down

18 swings per minute for 14 minutes = 252 swings
(approx 1:1 rest/work ratio)
did either 9/9 or 19 2H, starting with the former and alternating 
This burned in lots of ways, including grip 

rest +6:00 

Tabata intervals 
2H DL 40kg Kettlebell NO BAND 
11-3 
could maybe have eked out a few more reps but definitely would have compromised form.
Next week I'll drop back to the 24kg but double the band tension (2 minis), then drop bands as I increase the weight (24+2bands, 32+1, 40+0) to retest the 40 in 3 weeks. 

Did some abs 

1 arm FW 16kgx6:00 total, 1:00/arm alternating (only rest is when the other side is working) 

More abs 

1 leg Par. PU. 3 count pause at the bottom 
3x1/1 

Add yllw mini
1/1 hard so 

2 yllw mini 
3x1/1 

1yllw mini 
1/1 1/1 

Now THC/CBD+fish oil and a walk, 47 minutes same route as earlier (no cuffs).

4/13/20

Walked 20 minutes alone to assuage back pain, just went around the loop.

16kgC&Px(1+2+3)x7/side
7 ladders per side, pretty easy.

16kg Swingsx18/minxEMOMx12:00
2H, L, R, L, R,, 2H, 2H, 2h, R, L, 2H, L

Oops

some v-ups and cross crunches.

Maybe walk if I can make myself.
EDIT:
BFR walk, 47 minutes

4/12/20 Ssssuuuppppeeeeerrrrrrr stoned

woke up at 3:45 and gave up on going back to sleep. Meditated, stretched, got stoned, walked, stretched, ate, napped, ate, got stoned, walked (50 min each). Maybe more stretching, we'll see.

4/11/20

Walked for 48 minutes. Did the loop then out to Joaquine Miller then up the hill and back around. So a little over a mile.

Nasal breathing only. Pretty easy.

2 days of rest next! 4/10/20

Absolutely wrecked this morning. Some stretching, lacrosse ball, foam rolling. 2 cups coffee, 2 xtra strength tylenol.

16kg C&P (1+2+3)x6
Pretty easy

5+ minutes rest with dynamic leg swings and 1 legged mountain pose

16kg swingx18/minx10:00
2H, L, R, L, R, L, R, 2H, 2H, 2H

Tabata up-down planks
score 0 Had to switch to kneeling variations

rest 5:00

Slow negative with pause at the bottom
Par Pu. x3x1 (sxr)
16kg goblet squatx3x1

Followed by an enormous meal

4/9/20

16kg towel swingsx7
12 repeats in 20 minutes

Walked Nasal breathing only, 60 minutes

Used a vape pen and got very very stoned during the walk, which also resulted in lots of breath holds, still kept it very easy.

All this was fasted so broke the fast a little before 2PM, to be followed by stretching.

4/8/20 Tabatas hurt

2 cups coffee, NO supp, Bang, 500mg tylenol
:50 of max/max inspirometer

16kg C&P, clean every rep
(1, 2, 3)x5

16kg swingx15 EMOM 10:00 
2H 15
L 15, R 15, L15, R15, L15, R15
2H 15 15 15

Ow

Rest 5:00

Shoulder touch PU (first set with left hand, alternate starting hands each set)
1, 1, 2, 2, 3, 3, 4, 4,
1, 1, 1, 1
12:20

Rest ~5:00

2 Hand Tabata deadlift
32kg+dbled yllw mini
12 reps on the first set, 3 on the last

Score of 3

Need food and stretching

4/7/20 Walk this way

Walked, Nasal breathing only
2hrs 10 minutes total

4/6/20

Walked to Joaquine Miller Park 20 min, nasal breathing only
Low wall jumpx4
9 repeats, slipped on the last one so called it. 20 min, nasal breathing mostly except during some of the jumps
26 minute walk back, nasal breathing only


16kg swingsx13 EMOM 10:00
2H,L,R
130 reps
Surprisingly hard

Pull ups, failed pronated, 1 supinatedx2, buncha bar hangs
Dips
a few singles and doubles with some pauses

BW rows highest barxa bunch, med. barxa bunch

Seriously fried.

4/5/20

2 big cups coffee

Inspirometer3/3x1:00x3

2H swings 24kg+yllw mini x4 (some deadstop, went by feel)
12 sets 

16kg towel swingx7
6 repeats

Jump over yellow box+ 180 deg. hopx4
3 repeats


With 32kg 2 hand swings (singlesx6)
Par. Pushups feet on top step, double pause, 3 count
1, 2, 1, 1, 1+yllw mini, 1, 1, 1, 1+yllw mini
These were done randomly in between repeats

Tabata bear crawl, forwards and backwards the length of the garage
Had to resort to baby crawls towards the end, but always got a few seconds of bear crawl in, these are great.

Walk, nasal breathing only, a few breath hold repeats x 1 hour and 20 minutes

4/4/20

Put on BFR cuffs
Breath control walk did some breath holds and exhalation holds when things were easy and breathing under control.
Nasal breathing only

40 minutes with cuffs (walking out)
40 minutes no cuffs (walking back)

4/3/20

Woke up did a circuit of 16kg snatches (with presses and neg presses occasionally), 24kg towel swings , par. PU, Wall squat thumbs out band

Did about 40 minutes of work, didn't push hard just kept the heart rate up and did the work.

Later
16kg 1H cleansx4/4 no idea how many repeats did about 20 minutes, certainly 5+ repeats

16kg+doubled yllow mini Tabata 2H deadlifts score=4

WIPED, fell asleep after and today (day after) sore enough I'm gonna resort to walking I think.

2/2/20

Under quarantine

Did some stretches

16kg swing (1st rep hike swing) 10 9 Later 1 2
16kg halox5/5 4/4 later 1/1 2/2
Wall squat with thumbs out band isox10 9 later 1 2
Mobility not bad!

Bunch of stretching, do more later hopefully.

BW ~208

Continued to do work through out the day, lots of stretching and mobility work.