6/30/20 - Swings, Presses, and Bikes
All kinds of fun training today. Played with kettlebells at lunch today.
One-Handed Swings done EMOM with 36 kg - Four rounds of:
3+3
7+7
5+5
Rest three minutes
KB Presses - Alternated L/R for each bell and worked through this ladder three times - 20 x 5, 24 x 4, 28 x 3, 32 x 2, 36 x 1 - After the second ladder, I pressed the 40 with my right arm for the first time ever. I later tried with my left arm but was unsuccessful. I’m very happy with my progress though.
Went out on the Schuylkill River Trail this afternoon. I managed to not get rained on.
15.58 miles in just under 1:00:00 flat. Great ride. I kept it moving.
6/29/20 - Swings and Sandbags
Lunchtime training today in perfect 82 F and sunny weather.
One-Handed Swings done EMOM with 36 kg - Four rounds of:
3+3
7+7
5+5
Rest three minutes
150-lb sandbag bear hug carries - 10 total trips the length of the sidewalk (5 down and back), setting the bag down after each trip - This was great.
Lat pulldowns - 70 x 20, 80 x 4 x 20
This was such a great training session. Today is the five-year anniversary of starting at the NRC. It’s a wonderful organization and I feel so fortunate to be in my position. Life is good.
6/26/20 - Swings, Benches, and Chins (and a legendary quote)
Lunchtime training today.
One-Handed Swings done EMOM with 36 kg - Five rounds of:
3+3
7+7
5+5
Rest three minutes
Swiss Bench - Worked up to 225 x 3 then did 175 x 3 x 5
Weighted Chins - I lost count but I think I did 25 x 3 x 3, 35 x 2 x 3, 45 x 2 x 3 all wide neutral grip
This was a ton of fun. Cali and I did the swings together, which was very motivating. She was looking hot AF too.
“It’s a fuckin’ upper body business.” -Ravishing Rick Rude
6/25/20 - Bike Ride
I went out for a bike ride on the Schuylkill River Trail this afternoon. The weather was absolutely perfect, ~84 F and sunny with a few clouds here and there. Rode 20.9 miles in 1:22:00. I felt like I could’ve ridden forever, but I wanted to save some for this weekend’s ride with some friends. I’m still loving my Trek FX 3 Disc.
6/24/20 - KB Snatches, Goblet Squats, and Other Fun
Lunchtime training today.
Snatches with 24 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
Goblet Squats - 56 kg x 5 x 5 superset with
Sled Rows - 4-5 plates x 5 x 20-40 reps
KB Single-Rack Carries - 40 kg x 4 trips (left arm down, right arm back)
TGU - 28 kg x 1+1
Really fun session in perfect sunny weather. The rack carries really felt good and strong.
6/22/20 - KB Snatches, Sandbag Fun, and Presses
Lunchtime training today.
Snatches with 24 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
200-lb sandbag shoulders - 1 rep every 90 seconds for 10 total reps - This was awesome.
KB Presses - 24 x 3 x 5
Beautifully warm sunshine today. Great session.
6/21/20 - Bike Ride
Rode 30.5 in 2:05:00 on the Perkiomen Trail this morning. It was a beautifully warm and humid day which means the sweat came easy. I really wanted to average 15 mph but I had a lot of slow downs crossing traffic and avoiding people who weren’t paying attention to their surroundings. No complaints though. This was a blast.
6/19/20 - Swings, Benches, and Bikes
Lunchtime training today.
One-Handed Swings done EMOM with 36 kg - Four rounds of:
3+3
7+7
5+5
Rest three minutes
Swiss Bench - 165 x 6 x 6 - Felt this on the shoulder a bit.
Short and sweet session. Time to eat to fuel up for this afternoon’s bike ride.
Update:
Went out on the Schuylkill River Trail with my buddy Bill for 12.68 miles in ~57 minutes. This included a shelter stop because it was absolutely pouring. The only hour it rained today happened to be when we were out. Oh well. Fun times.
6/18/20 - KB Snatches, Bench, Pull-downs
Trained after work today.
Snatches with 24 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Double KB Clean and Front Squat - 32s x 5 x 5
Lat Pull-downs - 90-100 x 5 x 10-15
Great workout in some beautiful warm and sunny weather.
6/17/20 - KB Snatches and Carries
Lunchtime training in the sunshine today. The weather was perfect.
Snatches with 24 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
Carries with single 24 kg KB x 3 sets - each set done without putting bell down. Went to the hoop and back.
Waiter L+R
Rack L+R
Suitcase L+R
Great session that was exactly what I needed after yesterday’s bike ride. Felt strong and lean.
6/16/20 - Bike Ride
Beautiful bike ride on the Perkiomen Trail today. I started at Collegeville Station and went to north to Green Lane Park and back. It was 25.67 miles in 1:50:00. I’m calling it 1:50:00 flat because I had to wait forever at the last stoplight getting back to the parking lot. The weather was perfect today and I continue to love my Trek FX 3 Disc.
6/15/20 - Swings, KB Presses, Sled Work
Lunchtime training today.
One-Handed Swings done EMOM with 36 kg - Five rounds of:
3+3
7+7
5+5
Rest three minutes
KB Press - 32 x 4 x (1, 2, 3) - Really happy with these sets.
Sled Rows - 4 plates x ~60 or so - These were fun and felt good. It’s been way too long since I had the sled out.
Really great session in some nice weather. I’ve been feeling stressed with this quarantine shit lately, but this solid training session helped.
6/14/20 - Biking with Friends
I went for a Perkiomen Trail bike ride (from Graterford to Green Lane Park) with some friends on a beautiful June morning…20.68 miles in 1:47:40. It was great to see Peter and Bill after several months of quarantine bullshit.
6/12/20 - Snatches, Get-Ups, and SandBags
Lunchtime training in the sunshine today. The weather was perfect.
Snatches with 24 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Get-Ups - 24 kg x 3/side
Rounds of 2 format on the minute for 10 rounds:
150-lb sandbag shoulders x 3 (30 total)
Chins x 4 (40 total, various grips)
I thought about doing more but shut it down. I want to feel strong on my bike ride tomorrow.
6/11/20 - AM Cardio
Rode the Air Bike this morning - 16.3 miles in 45 minutes. This was a very enjoyable session. I was kept company by the Something to Wrestle podcast talking about Paul Bearer. Good times. I’m hoping to get a walk or two in later but it might be raining all day.
6/10/20 - Swings
Lunchtime training today.
One-Handed Swings done EMOM with 36 kg - Five rounds of:
3+3
7+7
5+5
Rest three minutes
Swiss Bench - 205 x 2 x 3, 185 x 3 x 5
BB Rows - 60 kg x 6, 70 kg x 5 x 6
This session was super hot and sweaty, but not really in a good way. Zeus would not stop walking in front of me during my swings and the basement part of the workout was like lifting in a swamp. My brain felt cluttered from having the house torn apart for painting and constant noise. Oh well. Glad I could get a workout in.
6/9/20 - Bike Ride
Headed out on the Schuylkill River Trail today. A tree had fallen on some power lines just before the big hill so I had to modify things a bit. Rode 16.53 miles in 1:08:43. The wind and heat kicked my butt a bit but this was still a lot of fun.
6/8/20 - KB Snatches
Lunchtime training today.
Snatches with 24 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Dan John Grad Workout (2 cleans, 1 press, 3 fronts squats) - 1 set EMOM for 15 minutes with double 24s
Bright and sunny skies with temps in the 70s. Absolutely beautiful.
6/7/20 - Bike Ride
Took the new Trek FX 3 Disc out for a shakedown ride on the Perkiomen Trail this morning. I went 23.47 miles in 1:49:35. The bike is perfect. There is not a single thing I would change. It was a beautiful morning with sunshine and temps in the 60s. I can’t wait to put more miles on the bike.
6/5/20 - Swingin’
Hot and sweaty lunchtime workout.
One-Handed Swings done EMOM with 36 kg - Four rounds of:
3+3
7+7
5+5
Rest three minutes
KB Bench - 24s x 10, 28s x 10, 8, 8 superset with
Single-arm KB rows - 28 x 10, 32 x 3 x 10
100-lb med ball over the shoulder tosses - 5 x 5 - one set every two minutes
I love training in the heat and getting a sweat going. I was wearing nothing but a pair of shorts today, and by the end of the workout I was covered in sweat, grass, dirt, rust, chalk, and a little bit of blood. Good times.
Swings felt strong and powerful. The bench and rows didn’t feel like they did much.