10/14/20 - Snatches, Presses, Carries
Lunchtime training on a beautiful Wednesday.
Snatches with 24 kg - 2 rounds of:
7 snatches every 30 seconds for 5 sets
Rest 3 minutes
KB OHP - 24 x 3 x (2, 3, 5)
Carries with DBL 24s - 2 CL+FS, rack carry to hoop, 2 CL+FS, rack carry back, 1 CL+FS x 3 sets
Kind of felt beat down this session. I think I’m still recovering from Monday’s training. Yesterday morning I didn’t feel too bad, but I felt the fatigue creeping in throughout the day.
10/12/20 - Bench, Deadlift, Snatches, Curls
I had this rainy Columbus Day off so I got to train mid-morning after a nice breakfast.
Swiss Bench - 165 x 5, 190 x 3, 210 x 5, 165 x 5 x 5
Deadlift - 275 x 5, 315 x 3, 350 x 5
Snatches with 32 kg - 3 rounds of:
3 snatches every 30 seconds for 5 sets
Rest 3 minutes
Barbell Curls - 45 x 10, 65 x 10, 75 x 3 x 10
This whole workout felt great. I’m going to enjoy the rest of the day with Cali while Arvid is at Dogtopia.
10/11/20 - Hill Sprints and Hiking
Normally I would lift on a Sunday morning but I’ve been wanting to test out my new cleats and it’s going to be pouring rain tomorrow so I’ll do it then.
I ran 10 hills of about 40 yards. Next time I’ll remember to bring my tape so I can mark it off a bit better.
Right after hills, I took Arvid to Birdsboro quarry for a hike of about 1.5 miles. This sucked. The first thing we had to do was walk through a shin-deep river. There was graffiti all over the trail and it just wasn’t real great. Oh well, lesson learned. It’s probably good we weren’t able to go too far.
I’m pumped to lift tomorrow.
10/10/20 - Hiking and Biking
Today was an excellent day spent outdoors and moving. Cali and I walked Arvid about 2.25 miles in the early morning, then Arvid and I went for a 3.5 mile hike at Green Lane Park. We some other cute dogs, including a beautiful gray Great Dane and a Rhodesian Ridgeback named Rusty. Arvid did great and barked at a whitetail deer.
After hiking, I headed out on a bike ride from Collegeville to roughly Norristown and back. The weather was beautiful and I thoroughly enjoyed myself. The end of the riding season is coming soon, and I’m ready to transition my training.
10/9/20 - Snatches, Pull-Ups, and Arvid’s First Hike
Some early Friday morning training today. My sleep was terrible because we had some house guests show up around 2330. Still grateful to get it done.
Snatches with 28 kg - 2 rounds of:
5 snatches every 30 seconds for 5 sets
Rest 3 minutes
Weighted Pull-ups - 12 kg weight vest x 8 x 3 - This is a rough estimate of the reps. I did sets on the nunchucks, fat grip D-handle, and monkey bar on the rack. Definitely more arm and not enough back on these, but whatever.
I could definitely tell that I trained yesterday. Those swings with the 48 got my attention.
This afternoon I took Arvid on his first ever hike. We parked at Washington’s Headquarters and walked a four mile trail loop at Valley Forge. It was mid-60s and sunny and absolutely perfect. Everyone thought Arvid was just the cutest pup on the trail. He looked very content in the back seat on the drive home.
10/8/20 - Swings and Dips
I just had to do something today after a week of very little walking around the neighborhood. I took this idea from Pavel on Joe Rogan’s podcast and it was great.
Rounds of 2 format with 45 second intervals - 10 rounds of:
Two-Hand Swings - 48 x 10
Dips - BW x 3 (actually did 8 on the last set)
This improved my mindset a great deal. Some things at home have been annoying me a bit but this put me in a better mindset to start the day. I could really tell that I haven’t done heavy two-handed swings in a while. The 48 was a ball-buster.
10/7/20 - Armor Building and Push Press
Another quick early session in the garage.
Armor Building/Grad Workout (2 CL, 1 OHP, 3 FS) - 24s x 10 (EMOM)
DBL KB Push Press - 24s x 5, 28s x 5, 32s x 5 - Literally never done these before, but I’ll have to keep them in the mix.
10/5/20 - Snatches and Rack Holds
Early morning training on this fine Monday morning.
Snatches with 24 kg - 4 rounds of:
7 snatches every 30 seconds for 5 sets
Rest 3 minutes
KB Rack Holds - 40 kg x 3 x 15 sec/arm
This was rushed, but did the job.
10/4/20 - Bench, Deadlift, Sleds, and Curls
Sunday morning training:
Swiss Bench - 145 x 5, 165 x 5, 190 x 5, 145 x 5 x 5
Deadlift - 240 x 5, 275 x 5, 315 x 5
Sled Work
Rows down, chest holds back x 5 plates x 4 trips
Face pulls - 2 plates x 50 total reps
Alternating KB Curls - 12s x 3 x 12/arm
This was a great session. I felt healthy, solid, and strong throughout. I’m contemplating switching over to more of a conjugate approach here in the next few months just because I think it’d be fun and give me some variety. As long as I’m lifting heavy and sticking to my principles of prioritizing the big movements, I can’t lose.
10/2/20 - Snatches, Squats, and Blast Strap Fun
Insanely awesome session in the garage on this fine Friday morning.
Snatches with 28 kg - 5 rounds of:
5 snatches every 30 seconds for 5 sets
Rest 3 minutes
Bear Hug Squats - 100-lb med ball x 5, 150-lb sandbag x 5, 200-lb sandbag x 3 x 5
Blast Strap Rows - 16 kg x 5, 10 kg x 3 x 5
Blast Strap Push-ups - BW x 4 x 6
This felt like the first session all week where my mind was fully engaged and I was just in the moment. Cali is off on Fridays so she is home and can take care of Arvid while I train. My other workouts this week were good, but I had the distraction of worrying about Arvid, time pressure, etc. This session put me in a great mindset and got me ready to attack the day.
Over the last two weeks, I have trained four days per week and done two weight vest walks on my off days. This might be a winning combination for the time being. I feel strong and fresh each workout.
I’ve been feeling very grateful lately. I’m getting into qualifications for my new position at work and I really think it’s going to be a great gig. Like everybody else in this world, I want to find my niche. Something that is fulfilling and enjoyable while also paying well is hard to find, but I may have stumbled into it in the last six months.
9/30/20 - Snatches, Cleans, Dips
I hit up an early morning session in the garage.
Snatches with 24 kg - 4 rounds of:
7 snatches every 30 seconds for 5 sets
Rest 3 minutes
Double Cleans - 32s x 5, 36s x 4 x 5
Dips - BW x 5 x 6
This was a great sweat and pump before a long day at work in Camden, NJ. I’m so grateful for my home gym and healthy body.
9/28/20 - Snatches and Carries
Lunchtime training today.
Snatches with 32 kg - 5 rounds of:
3 snatches every 30 seconds for 5 sets
Rest 3 minutes
Single KB Rack Carries with 32 kg to hoop and back (left down, right back) - Did a ladder of 3, 2, 1.
This was a short and sweet session. Arvid hung out in the front yard and kept me company. Good times.
9/27/20 - Bench, Deadlift, Rows
Awesome Sunday morning session in the basement.
Swiss Bench - 155 x 3, 180 x 3, 200 x 7, 155 x 5 x 5
Deadlift - 260 x 3, 295 x 3, 330 x 5 - easy
Landmine Rows - 90 x 12, 115 x 4 x 8-12
Everything felt solid and tight. Arvid was downstairs with me for just a few minutes but then he went up. He’s not quite a gym dog just yet.
9/25/20 - Snatches, Pull-ups, Goblet Squats, and Biking
Trained in the garage early this morning.
Snatches with 28 kg - 3 rounds of:
5 snatches every 30 seconds for 5 sets
Rest 3 minutes
Weighted Nunchuck Pull-ups - 12 kg x 5 x 3 superset with
Goblet Squats - 48 kg x 5 x 5
This was a lot of fun, other than straining my left bicep a bit. It felt great to move.
I did a Perkiomen Trail ride this afternoon. The 75 F temps were perfect and my body felt great. Graterford to Green Lane Park and back. I love this ride.
9/23/20 - Snatches, KB Complex, Sandbag Carries
Lunchtime training today.
Snatches with 32 kg - 4 rounds of:
3 snatches every 30 seconds for 5 sets
Rest 3 minutes
KB Complex with 32 kg x 4 sets:
Clean, Press, Clean, Thruster
Switch to right side without putting bell down and repeat
Switch back to left side without putting bell down and repeat the whole sequence
150-lb sandbag carries - 5 trips down to hoop and back (1 trip every 2 minutes)
Didn’t feel super strong but not sleeping due to a poopy puppy will do that. Still happy to train outside in the beautiful sunshine.
9/21/20 - Snatches, Lat Pulldowns, Floor Presses
Lunchtime training today.
Snatches with 24 kg - 4 rounds of:
7 snatches every 30 seconds for 5 sets
Rest 3 minutes
Single Arm KB Floor Press - 24 x 10, 8, 8, 8 superset with
Lat Pulldowns - 70 x 15, 95 x 15, 12, 12
This was a good quick session. Lots of snatches and a good pump.
9/20/20 - Rowing
Decided to do some rowing this morning and it absolutely kicked my ass. Looking forward to incorporating this more in the winter months ahead.
9/19/20 - Jumps and Mace Work
Trained outside on a nice sunny morning in the 40s.
Rounds of 2 - EMOM for 10 rounds:
Odd Minutes - 24” box jumps x 3 1st set, 30” box jumps x 3 last 9 sets - Did these from 18” seated position.
Even Minutes - Quad Mace - 10 360s for 8 of the sets and 15 10-2s for 2 of the sets. I just played and went in all different directions.
This session was refreshing and felt great.
9/18/20 - Snatches, Blast Strap Rows, Dips, and a Bike Ride
I hit up an early morning training session today. It was 60 F and clear.
Snatches with 28 kg - 4 rounds of:
5 snatches every 30 seconds for 5 sets
Rest 3 minutes
Blast Strap Rows - 4 x 6 superset with
Dips - 4 x 6
This session left me feeling great. I got a good sweat and pump. Mission accomplished.
I hit the Schuylkill River Trail on my bike later this morning. There was a tough headwind on the way back, but it was a beautiful ride nonetheless. I’m so grateful for my health and my body. 15.03 miles in 56:53.4.
9/16/20 - Snatches, Cleans + Front Squats, Chins
Quick lunchtime training session today. This felt great.
Snatches with 24 kg - 2 rounds of:
7 snatches every 30 seconds for 5 sets
Rest 3 minutes
Double Clean + Front Squat - Did one triple with the 24s, 28s, 32s, 36s, and 40s. These all felt pretty solid.
Chins of all kinds using the monkey bar, nunchucks and Fat Gripz D-handle. I love chins, especially with some fun variety.
