1/23/22 - Sumo Deads, Split Squats, and Rows
Got some basement training in on a fine Sunday morning.
Sumo Deadlifts - worked up to 295 x 5, 315 x 3, 335 x 3 - I suck at these but overall pleased with how they went.
Split Squats - 16 kg KB goblet hold x 4 x 5/5 superset with
One-Arm KB Rows - 28 x 10, 32 x 8, 36 x 2 x 8
Grateful to be able to train a bit despite my shoulder.
1/22/22 - Sled Drags and KB Swings
I didn’t count anything today and my left delt felt like shit, but I did manage to move around a bit.
Sled Drags with three plates
Two-Handed Swings with 32 kg
It was 12 F and sunny out front when I did this workout. I warmed up fast and was very grateful to be able to do anything that resembled a workout. Hoping my delt heals up quickly.
1/21/22 - Jiu-Jitsu Day 98
Great morning crew this Friday. Everything went well but I did get my left shoulder wrenched in an Americana and now my left deltoid feels severely strained. Hopefully it doesn’t put me out for too long. I would’ve tapped sooner but my right arm was trapped and the guy cranked it really hard very quickly. Oh well. Onward and upward.
1/20/22 - Front Squats and Double KB Clean and Push Press
Great training session on a rainy/snowy Thursday morning.
Front Squats - worked up to 110 kg x 4, then did 90 kg x 3 x 6
Double KB Clean and Push Press - worked up to 32s x 5 - Just testing my 5RM for an upcoming program. My legs were jello by the time I got to the last set.
I was pleasantly surprised with the front squats. I haven’t done them in a long time but they felt very solid.
1/19/22 - Jiu-Jitsu Day 97
We had 14 amazing people at the 0530 jiu-jitsu class today. So much fun and good instruction and learning. Grateful to be part of this group. Worked on some s-mount transitions and mount control. Onward and upward.
1/17/22 - Jiu-Jitsu Day 96 and Double KB Clean and Press
I was off for MLK Day today so it was a great time to train my ass off.
Small but fun Jiu-Jitsu class this morning. Worked on x-guard and got a few rolls in. Such a nice group of people.
Trained in the garage late morning.
Double KB Clean and Press - 31 sets of 5 with 20s in 30 minutes - one set on the minute plus one for Iron Mountain at the end - 155 total reps - I was fried after this but very happy
Onward and upward.
1/16/22 - Block Pulls
Wasn’t feeling like Superman this morning but I knew I could get this training done anyway.
Warm-up with 24s - 3 sets of 1 DBL FS followed by 10/10 one-hand swings
Block Pulls (7 mats) - worked up to 370 x 5 - This wasn’t that tough.
Short and sweet.
1/15/22 - Double KB Clean and Press, Sandbag Carries, and Other Fun
I trained out front around 0930 on this fine Saturday morning. It was ~12 F and windy. Felt great to be in the elements.
Double KB Clean and Press - 36 sets of 4 with 20s in 30 min - 144 total reps - one set every 51 seconds plus one for Iron Mountain at the end - this wasn’t even hard
150-lb sandbag carries - 4 trips to Chase’s driveway and back - bear hug, left shoulder, right shoulder, bear hug
Gi Grip Chins - BW x 4 x 4
Iron Neck
Just an awesome time all around. So grateful for my healthy body.
1/14/22 - Jiu-Jitsu Day 95
Really fun Friday morning class with a wonderful group of people. I felt better today than I did on Wednesday so I’ll call that progress. Worked on s-mount and armbars. Onward and upward.
1/13/22 - SSB Box Squats and Double KB Clean and Press
Got in a morning workout after a nice coffee date with my hot wife.
SSB Box (15.5”) Squats with Light Band - sets of 5 - 130, 150, 170, 190, 200
Double KB Clean and Press with 20s - 22 sets of 6 in 30 minutes for 132 total reps - did these outside in some beautiful 25 F weather - I was warm and cranked up after the squats
Great way to start the day.
1/12/22 - Jiu-Jitsu Day 94
Fun morning class with a great crew. Worked on head-and-arm choke and a little bit of guillotine.
I had a moment where I got in a bad position and was worried about my ribs, but I made it through without anything exploding. It’s going to take a while to get that confidence back and be at 100%. Onward and upward.
1/10/22 - Jiu-Jitsu Day 93 and Double KB Clean and Press
It was so great to be back on the mat and see everyone in the morning crew. Worked on some shots and then a darce choke. The rib held up just fine. I loved every minute of this. Onward and upward.
Got some training in late this afternoon.
It was about 25 F and windy this afternoon, so I went outside in shorts to train. My hands were cold at first but I don’t give a fuck. This was a ton of fun and made me feel comfortable being uncomfortable.
Double KB Clean and Press with 20s - 28 sets of 5 in 30 minutes - This was a set every 1:06 plus one for Iron Mountain at the end. This was ridiculously easy and left me feeling great.
1/9/22 - Block Pulls, Double KB Clean + Front Squat, Etc.
Great Sunday morning session in the basement.
Double KB Clean + Front Squat - sets of 5 with 16s, 20s, 24s, 28s, 32s - easy and strong
Block Pulls (7 mats) - worked up to 365 x 5 - easy
Double KB Clean + Front Squat - 24s x 4 x 6
Barbell Shrugs - 135 x 15, 175 x 3 x 10-12 superset with
Neck Harness - 25 lbs x 4 x 25
Tried to not overdo it since I plan on going back to jiu-jitsu tomorrow morning.
1/8/22 - Mace and Double KB Swings
Just wanted to move around a bit this morning. It was chilly outside but I got warmed up. Just did some mace swings and some double KB swings with the 16s. I didn’t really keep track or do this in any kind of organized fashion. Good times though.
1/7/22 - Double KB Clean and Press and Chins
Happy to be home from my work trip. I didn’t get this training in until 1215. Did it fasted and still felt fresh and strong.
Double KB Clean and Press - sets of 4 with 20s - 33 sets in 30 minutes for 132 total reps - one set every 56 seconds plus one for Iron Mountain at the end - this was easy
Kimono Grip Chins - BW x 4 x 5 - easy
Iron Neck Work
Great short session.
1/6/22 - Steady State Cardio
Hit up some good old morning cardio on the hotel elliptical. Went 40 minutes and cracked a good sweat. Grateful to be able to move.
1/5/22 - Hotel Gym Fun
Got some early morning training in at the small hotel gym.
Rounds of 4 with 45 second intervals - 5 rounds of:
10 Burpees
10 rows/arm with 50 lb DB
10 push-ups
Squats with two 50 lb DBs - 10, 6, 6, 6, 6
Alternating DB Lunges - sets of 6-10 reps with 20, 25, 30, 35 superset with
Rope Face Pulls - 4 x 10-15
Split Squats with 35 lb Goblet Holds - 3 x 6 superset with
One-Arm Lat Pulldowns - 4 x 10-15
Good little session all things considered. I love how easy it is to sweat with some humidity in the air.
1/3/22 - Double KB Clean and Press
Got some early morning garage training in before flying to Key West later today.
Double KB Clean and Press - 20 sets of 6 with the 20s in 30 minutes - 120 total reps - one set every 90 seconds felt strong and steady
Iron Neck - nice and easy
Happy to get this work in before what could be a very long day of travel.
1/2/22 - Goblet Squats, Block Pulls, and Swings
Basement Training with my hot wife.
Goblet Squats - sets of 5 with 24, 28, 32, 36, 40, 44, 48, 56
Block Pulls (7 mats) - worked up to 360 x 5 - easy - Really thought about using my glutes and pushing my hips through once the bar cleared my knees. Felt great.
Two-Handed Swings - 7 sets of (3, 5, 7) with 48, 44, 40 - one set every 2 minutes
Great session all around.
12/31/21 - Double KB Clean and Press and KB Mile
Trained in the garage and outside on a warm but wet morning.
Double KB Clean and Press - sets of 5 with 20s - 26 sets in 30 minutes for 130 total reps - These felt great.
KB Mile with 12s - Made it the whole way without putting them down. Felt this in my traps and right hand.
Good times.