7/6/21 - KB Snatches
Just wanted to move before flying home later.
KB Snatches - 24 x 12 OTM for 10 minutes - alternated L/R each minute for 120 total.
So excited to be heading home to Cali and Arvid.
7/5/21 - Deadlifts and Bench at Bianco’s
I got to train at Bianco’s this morning which is always a treat. I wish I had gotten a good picture.
Deadlifts - 225 x 3, 260 x 3, 290 x 5, 225 x 3 x 6
Bench - 150 x 3, 170 x 3, 190 x 5, 150 x 3 x 6 - shoulders felt great despite using a straight bar
Finished up with low cable rows and triceps pushdowns. Did four sets of each but it didn’t matter.
Great session all around.
7/3/21 - Simple and Sinister
Simple and Sinister with 32/24. This was after walking several miles with Stacy early this morning and before walking several miles with JimBah at Piers Gorge. Fantastic workout that was comfortable.
7/2/21 - Rounds of 4 at Marion Park
It was a beautiful morning despite my hangover so I took my bells out to Marion Park and got after it. This was a great workout in the sunshine.
Rounds of 4 - 45 second intervals - 10 rounds of:
Grad Workout with 24s (2 cleans, 1 press, 3 front squats)
Two-Handed Swings - 32 x 10
Chins - BW x 3
Carries - All kinds, just had fun with it
My new 32 was slick and I didn’t have any chalk so I stuck with the two-handed swings.
6/30/21 - Jiu-Jitsu Day 51 and Squats and Presses
Fantastic morning class with a great crew of people. It seemed like everyone kicked my butt today and I enjoyed every minute of it.
I got a lift in later today since I’m going to be out for a few days.
SSB Squats - 170 x 5, 195 x 3, 215 x 5, 160 x 3 x 6
Press - 95 x 5, 110 x 3, 120 x 5, 90 x 3 x 6
Lifting actually felt pretty solid considering a tough rolling session this morning. So grateful for my body and all it lets me do. Onward and upward.
6/29/21 - Jiu-Jitsu Day 50
Outstanding no-gi class with a small group of five. We worked on some inversions that were totally new to me, and then I got some practice with guard retention. I need practice with everything, but I’m super weak at guard retention. I am signed up for a tournament on July 17th. Should be a great experience regardless of what happens. Onward and upward.
6/28/21 - Jiu-Jitsu Day 49
Really great Monday morning class with the usual crew. Nothing like a forced layoff to make a person appreciate being able to get up early, come in and train. We worked on some basic passing and head-and-arm choke techniques, which is great for me. Onward and upward.
6/27/21 - Deadlift and Bench
Basement training on a fine Sunday morning. This was done fasted and with a bit of hangover headache which was well deserved after last night’s festivities.
Deadlift - 240 x 5, 270 x 3, 300 x 5, 225 x 3 x 6
Swiss Bench - 155 x 5, 175 x 3, 195 x 5, 145 x 3 x 6
Short and sweet. This was enough for today.
6/26/21 - Jiu-Jitsu Day 48
My cold finally cleared out and I was able to get to this Saturday class. There was a great group of people and I got to roll with a variety of folks. Because my morning class is mostly blue belts and up, it’s honestly a little weird rolling with other white belts. This was a good workout both mentally and physically. Onward and upward.
6/25/21 - Rounds of 5 Fun
Trained out front on a beautiful summer morning.
Rounds of 4 format - 50 second intervals - 10 rounds of:
KB Snatches - 24 x 5/5
Push-ups - BW x 6
Med Ball Throws - 15 lbs x 2 (for height and/or distance)
Quad Mace Swings - 10 360s
My goal of moving my ass was accomplished. Everything felt pretty good. Still just waiting for this cold to clear up.
6/24/21 - Perkiomen Trail Bike Ride
It was a gorgeous summer day so I knocked off early from work and headed out on a ride. Bright, sunny, and 75. Hard to beat that. Collegeville Diner to Green Lane Park and back - 26 miles in 1:50:00. I’m definitely not in the cycling shape I was last summer, but this was still a beautiful way to spend a Thursday afternoon.
6/23/21 - Squats and Presses
My cold is still keeping me away from jiu-jitsu so I lifted early on this fine Wednesday morning.
SSB Squats - 150 x 5, 170 x 5, 195 x 5, 160 x 3 x 6
Press - 85 x 5, 95 x 5, 110 x 5, 90 x 3 x 6
Double KB Cleans - 24s x 5, 28s x 5, 32s x 3 x 5
Really good session. I think backing off the training max was a good call. Everything is feeling solid. Arvid helped me through this whole session.
6/20/21 - Deadlifts and Bench
Basement training on this fine Sunday morning.
Deadlift - 205 x 5, 240 x 5, 270 x 5, 225 x 3 x 6
Swiss Bench - 135 x 5, 155 x 5, 175 x 5, 145 x 3 x 6
This all felt really good and strong. I’m grateful I’ve been able to train through this cold. I plan on resting up the next couple days and hopefully being back to jiu-jitsu on Wednesday.
6/19/21 - Perkiomen Trail Bike Ride
The weather this weekend was absolutely perfect so I just needed to get out for a little bit. Still nursing this cold so I took it easy. Rode from the Collegeville Diner to Schwenksville and back. 12 miles in about 50 minutes. Felt good to be outside in the heat.
6/18/21 - Rounds of 5 Fun
I was unexpectedly off work today for observance of the brand new Juneteenth federal holiday which is tomorrow (Saturday). I didn’t feel too bad despite having a cold so I went ahead and got moving.
Rounds of 5 format - 60 second intervals - 10 rounds of:
Two-Handed Swings - 40 x 10
Dips - BW x 5
Carries - 24 kg KB x rack, waiter, suitcase, 40 kg horn carry on last round
Chins - BW x 5
Sandbag Shoulders - 150 lbs x 2
This was a lot of fun. I felt good and strong.
6/16/21 - Squats and Press
I actually drove to Precision this morning but after talking to Jay about the spot on my neck, I decided to head home. It wasn’t worth giving the whole morning crew ringworm. Hopefully my training on Monday didn’t infect anyone else.
Training at home:
SSB Squats (barefoot, no belt) - 160 x 3, 180 x 3, 205 x 5, 160 x 2 x 6
Press - 90 x 3, 100 x 3, 115 x 5, 90 x 2 x 6 superset with
Blast Strap Rows - Set of 6 after every set of press
Good session. Everything felt solid and strong. My hip/groin/glute seems to be improving with some focused stretching that last few days.
6/14/21 - Jiu-Jitsu Day 47
Small group for this Monday morning no-gi class. This was a good workout. I got humbled again. Keep grinding. Onward and upward.
6/13/21 - Deadlift and Bench
Basement training today.
Deadlift - 225 x 3, 255 x 3, 285 x 5, 225 x 2 x 6
Swiss Bench - 145 x 3, 165 x 3, 185 x 5, 145 x 2 x 6
Good session overall but I was definitely tired from jiu-jitsu yesterday. It’s obvious I haven’t deadlifted from the floor in a while. Every rep felt different and out of groove.
6/12/21 - Jiu-Jitsu Day 46
Went to the Saturday class and really got my butt kicked. This was a big class followed by a very lively open mat afterwards. There were so many tough people in the room. I also had the experience of having my first roll with someone who was less experienced than me. It was really kind of weird. Onward and upward.
6/11/21 - Jiu-Jitsu Day 45
I was so happy to get to the Friday morning class today. Lots of my favorite people were there and it was fun training. Blue belt Tony showed us some useful wrestling shots/takedowns. My groin didn’t bug me even though it still feels a bit tight. Onward and upward.