7/26/20 - Bike PR
Rode my butt off this morning…40.42 miles in 2:53:24. It was a perfect summer morning to get out and crack a sweat. I met my friend Bill at Collegeville Station and we rode the Perkiomen Trail up to Green Lane Park and back. Bill had to get home, but I decided to head south and ended up on the Audubon Loop to the park before turning around and heading back to my starting point. Phenomenal start to a beautiful summer day.
7/25/20 - Prowler Fun
Rounds of 4 - EMOM for 10 rounds:
Prowler - to hoop and back - first five rounds were high handles, last five were high down and low back
10 Push-ups (100 total)
2 100-lb med ball over the shoulder tosses - 20 total
5 chins - various grips (50 total)
This was a ton of fun and had me sweating. Our five year old neighbor came out so I brought him a 6, 8, and 10 kg kettlebell. He was having fun lifting them. Good times on a beautiful morning.
7/24/20 - Snatches, Goblet Squats, Presses
Took the day off and trained mid-day. It was very warm and sweaty. Great session that left me feeling energized.
Snatches with 28 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Goblet Squats - 56 kg x 5 x 5
KB One-arm Press - 32 kg x 2 x (1, 2, 3); 32 kg x (1, 2, 4) - So pumped to get four reps on the last ladder. That’s a rep PR with the 32.
I’ve been getting more rest lately and just feeling outstanding. It makes me really think about how much I constantly overtrained for years.
7/22/20 - All of the Perkiomen Trail
I got about all I wanted on yesterday’s ride in the 90+ F summer heat. I had it in my head that I wanted to ride the length of the Perkiomen Trail and back. I started at Green Lane Park and rode to Oaks where the Perkiomen and Schuylkill River Trails meet up…36.64 miles in 2:27:30. This is a 14.9 mph average, but I think I would have been right at 15 if not for some of the traffic stops I had to make. It was a great sun-soaked and sweaty afternoon.
7/21/20 - Snatches and Biking
Did some snatches on a beautiful summer morning. Everything felt solid. Saving some for this afternoon’s bike ride.
Snatches with 28 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
Later that day…
Cali and I rode 15 miles on the Schuylkill River Trail in ~1:12:00. It was bright and sunny with temps in the low 90s. A good time was had by all.
7/19/20 - Bench, Deadlift, Sleds
Awesome training session on a fine Sunday morning.
Swiss Bench - 155 x 5, 175 x 3, 195 x 6, 155 x 3 x 5
Deadlift - 275 x 3, 315 x 3, 365 x 3
Sled Rows - 5 plates x 100 total reps
Shut it down with plenty left in the tank. I plan on training my ass off this week so I didn’t want to burn myself out on Sunday.
7/18/20 - Bike Ride
I’ve been having so much fun on my Trek hybrid bike this summer that we had to get one for Cali too. We went out for our first ride together on a beautiful Saturday morning. We rode on the Perkiomen Trail from Green Lane Park to Graterford. It was 20.59 miles in ~1:40:00. The weather was perfect with abundant sunshine. I’m so happy Cali and I share a love of exercise.
I failed to get a picture of Cali and me so the bikes will have to do.
7/17/20 - Snatches
Made it home! I did these snatches out front in some warm and cloudy weather. Zeus was watching me out the front door and I felt so happy to be home.
Snatches with 28 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
7/15/20 - Swings and Thrusters
Another beautiful training day at Breitbeck Park. The weather was hot and sunny and could not have been more beautiful.
Swings with 40 kg EMOM - 4 rounds of:
3+3
7+7
5+5
Rest three minutes
Thrusters - 40 kg - I wanted to do 3 x (1, 2), but I failed on my left side a couple times. I still got two sets of two on my left side though. It just felt great to put the 40 overhead a bunch.
Swings felt really solid today. It seems like last week was adaptation and now I’m full steam ahead.
7/14/20 - Easy Hiking
Did some walking on the trails at Great Bear Recreational Area in Fulton, NY. I took the yellow trail down to the Oswego River and then looped back to the parking lot. It was a beautiful warm and sunny day.
7/13/20 - Kettlebells in Oswego
I was on the road in Oswego, NY, this week so I brought some kettlebells with me and got after it. It was actually good for my mental health to get out of the house and do a somewhat normal work trip.
This workout was done Monday afternoon in the beautiful sunshine at Breitbeck Park. I carried a bell out into the grass and did my sets looking out onto Lake Ontario. What a great time.
Snatches with 28 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Press - 28 x 3 x (2, 3, 5)
Rack Carries - 28 x 4 trips of about 40 yards per side
Farther below Lake Ontario, takes in what Lake Erie can send her.
7/12/20 - Bench and Deadlifts
Quick basement training session this morning.
Swiss Bench - 135 x 5, 155 x 5, 175 x 5, 135 x 3 x 5
Deadlifts - 200 x 5, 230 x 5, 260 x 5 - very easy
This session actually felt good despite eating and drinking like a titanic asshole last night.
7/11/20 - Biking with a Friend
Rode 35 miles in 2:22:00 on a beautiful morning on the Schuylkill River Trail. My friend Pete and I started at the Betzwood Trailhead and rode towards the city, roughly to the Lauren Hill Cemetery. The weather could not have been better and a great time was had by all.
7/10/20 - Presses, Chins, Curls
Trained in the garage today because it was pouring rain. I did not feel strong or inspired today. May be time for a deload soon.
Double KB Presses - 24s x 5, 28s x 3 x 3
Kneeling Single-Arm KB Press - 12 x 10, 14 x 10, 16 x 3 x 10 superset with
Chins - BW x 6 x 5 (various grips)
KB Alternating Curls - 12s x 3 x 10
7/9/20 - Swings and Sandbags
Trained in the beautiful 88 F sunshine this afternoon:
One-Handed Swings done EMOM with 40 kg - Four rounds of:
3+3
7+7
5+5
Rest three minutes
200-lb sandbag shoulders x 1 rep EMOM for 10 minutes
This was a much tougher workout than it looks like on paper. I was seeing blackout a few times during the sandbag reps. Very grateful for this session.
7/7/20 - Bike Ride
Beautiful bike ride on the Perkiomen Trail today from Green Lane Park to Collegeville and back…25 miles in 1:41:00. I wasn’t sure if this was going to happen but the rain held off. It was wonderfully hot and sweaty. Good times.
7/6/20 - Swings, Squats, Carries
Lunchtime training session in some 90 F sunshine today.
One-Handed Swings done EMOM with 40 kg - Three rounds of:
3+3
7+7
5+5
Rest three minutes
Double KB Front Squats - 36s x 4 x 5
Farmer’s Carries - 36s x 4 trips to hoop and back
Awesome session. I tried not to overdo it. This program is going to be a fun challenge with the 40.
7/5/20 - Bench, Back, Bis, and Bikes
A little morning training after a couple too many beers last night.
Swiss Bench - 145 x 3, 165 x 3, 185 x 8, 145 x 3 x 5 - Began 5/3/1 protocol on this today.
Landmine Rows - 90 x 5 x 12
EZ Curls - 55 x 3 x 12
Good little session. Saving a bit for an afternoon bike ride with Cali.
Biked about six miles in 45 minutes. This did not go so well. The trail was rougher than I remembered and Cali took a digger. Still good to get outside a bit though.
7/3/20 - Perkiomen Trail Trekking
Cali and I walked about eight miles in about 2:20:00 on the beautiful Perkiomen Trail this morning. We parked at the Harmon Road trailhead and went to Green Lane Park and back. It was perfectly hot and sunny weather and we had a great time. Cali did push-ups at our bathroom break.
7/2/20 - Kettlebells, Bikes, and More Than I Bargained For…
Really great training day today that completely wore me out. I had a half day of work so I did some kettlebell training around 0945.
Snatch Test - 24 kg x 105 in 5 minutes - 20/20, rest, 15/15, rest, 10/10, 5/5 - This was the culmination of my Swing/Snatch program and I am very happy with the result. I had no idea how this was going to go because it’s been forever since I did a snatch test, but it wasn’t bad at all. I’ve definitely suffered more in the past.
Grad Workout x 10 EMOM - 24s x 2 CL, 1 OHP, 3 FS
Took a break, went to Costco, ate some lunch, and then decided to go for a mountain bike ride. I had planned on a nice little 10-mile ride on some trails I had never been on at Green Lane Park. I didn’t fill my Camelbak all the way because I didn’t figure I’d be out long. I was wrong. The Blue Trail out there was miserable. I probably walked with my bike as much if not more than I rode. It was 90 F and I wasn’t sure that part of the ride was ever going to end. Still a great day of being outside in the heat and sunshine and in the woods. Rode 14 miles in 2:15:00 for a terrible average speed but I made it. Hopefully November’s race isn’t like the Blue Trail or I’ll be out there all weekend.