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