3/13/22 - One-Handed Swings

Got some one-handed swings in on a cold Sunday morning. The best part was I got to do them with my hot wife.

• Did rounds at 24, 28, 32, 36, 40, and 44. I really wanted to ladder back down but I was getting a weird feeling in my left bicep and I was afraid it might pop.

  • 3/3

  • 7/7

  • 5/5

  • Rest 2 minutes

This was 180 total swings and my first time ever doing one-handers with the 44 kg. Of course all I could think about were the swings I DIDN’T do, but it’s all good. I think I made the smart decision. I also got my heart rate up and had fun with Cali.

I did some mace swings later on, but nothing crazy. Sets of 10/10 360s with 20, 25, 30, 35-lb Adex mace.

3/12/22 - Kettlebells and Sandbags

We were getting a bunch of snow today and Cali was in the basement so I did some good old garage training.

• Rounds of 2 - 20 minute running clock - work done EMOM

  • Odds - Double KBs - 2 cleans, 1 press, 3 front squats - 28s for sets 1-7, 32s for sets 8-10

  • Evens - 3 chins (various grips)

• Sandbag Stand-ups - 150 x 5, 200 x 2 x 5

• Iron Neck

Great session. Everything felt good.

3/11/22 - Jiu-Jitsu Day 102

Really great Friday morning class with a fine group of people. I’ve felt better every day since I got back to jiu-jitsu. Worked on more guard retention and other basics that I desperately need. Onward and upward.

3/10/22 - AM Maces and PM Sleds

Went out in some 26 F weather to swing some maces at 0600.

• Mace Ladder - 5 rounds - 10 360s and 5 squats (one squat every other swing) at each station:

  • 20-lb Shoulderok

  • 25-lb Quad Mace

  • 30-lb Repeat Until Strong Mace

  • 35-lb Adex Mace

This all felt great. I’ve never swung a mace over 30 lbs, but the Adex ad-on kit works perfectly. Such a great package.

Went back out around 1600 to drag the sled around. Did forward, backward, ankle, and side-to-side. This felt amazing and I got to bullshit with my neighbors Al and Dan a bit. Good times on a beautiful afternoon.

3/9/22 - Press, Rows, Carries

Got in some garage training this morning.

• Axle Press - sets of 6 at 70, 80, 90, 100, 110 x 3 x 6 superset with

• Blast Strap Rows - BW x 5 x 7

• Slosh Pipe Carries - 4 trips

• Iron Neck

This was a real feel-good session. It was supposed to be raining this morning so the clear weather was a bonus.

3/8/22 - SSB Squats and Good Mornings

I wasn’t sure if I should train today but I made myself go downstairs. I did one set of squats with the SSB and was immediately all in.

• SSB Squats - sets of 6 at 80, 130, 160, 190, 220, 250 - top set of 280 x 3

• SSB Good Mornings - sets of 8 at 80, 110, 130 x 3 x 8

• Bulgarian Split Squats - 25s x 3 x 6

This all felt great.

3/7/22 - Jiu-Jitsu Day 101

Outstanding morning class with 16 people. This was a ton of fun and I felt so much better than last week. Worked on guard retention and x-guard. Onward and upward.

3/5/22 - Block Pulls, Swiss Bench, and Carries

Solid Saturday morning training session.

• Block Pulls (7 mats/5.25”) - worked up to 400 x 5 - Felt okay. Got into my lower back a bit on the last rep.

• Swiss Bench - 175 x 3 x 6 - Happy to do these without shoulder pain.

• One-Arm KB Rows - 32 x 3 x 10, 36 x 10

• One-Arm KB Rack Carries - 40 x 1-2 trips, 44 x 3 trips

Very grateful for this strength.

3/4/22 - Jiu-Jitsu Day 100

Well, I made it to 100 days of jiu-jitsu. Honestly, I thought I would hit this mark last November, but injuries derailed that plan. The good news is that I went back and have really been enjoying seeing the morning crew again.

Today we worked on mount and side control escapes. I felt much better today than I did Monday. Onward and upward.

3/3/22 - Sled Drags and Maces

Went outside this afternoon with the sole purpose of just moving around.

• Sled Drags with 90 lbs - several trips of forward and backward

• Mace Swings - top sets were Quad mace x 4 x 25 10-2s

This all felt great. Mission accomplished.

3/2/22 - Front Squats and KB Swings

Great early morning session today.

• Front Squats - worked up to 245 x 3 x 3 - here’s the second set

• One-Handed KB Swings - 5 rounds with 36 kg:

  • 3/3

  • 7/7

  • 5/5

  • Rest 2 minutes

Felt good and strong.

3/1/22 - Mace 360s and KB Presses

I got in three walks for a total of five miles today. I didn’t really plan on doing anything more, but I went outside to swing the mace and started feeling good.

• Adex Mace 360s - 10/10 with 20, 22.5, 25, 27.5, 30

• One-Arm KB Press - 12 x 5, 16 x 5, 20 x 4, 24 x 3, 28 x 2, 32 x 2 x (1, 2, 3) - Best my shoulder has felt in a long time.

This was fun and felt good.

2/28/22 - Jiu-Jitsu Day 99

Great morning crew with some familiar and some new people. I really missed going over to the gym. Worked on some mount escapes. I felt slow and rusty but everything seems to have held up so that’s a win.

Jess told me I brought good energy to the room. That was really sweet.

Onward and upward.

2/27/22 - Block Pulls and Sandbag Fun

Great Sunday morning session today. I felt good and strong after this workout.

• Block Pulls (7 mats/5.25”) - worked up to 395 x 5

• Sandbag Fun - Did over-the-shoulders with 150, stand-ups with 200, and got one stand-up with the new 250. The 250 is a beast but I’m excited to get familiar with it. Luke was outside hanging out for a bit during this.

• Chins - BW x 6 x 4 (various grips)

2/26/22 - Bucket Mace Swings and Sled Drags

Just wanted to move around on a beautiful Saturday morning. This all felt great and the Spud Inc. sled drag belt was a great investment.

• Bucket Mace (10 kg) Swings - 360s and 10-2s

• Sled Drags - 90-115 lbs forward and backward x a bunch

2/25/22 - Double Kettlebell Clean and Push Press, Swings, Etc.

Good session on an icy and rainy Friday morning.

• Double KB Clean and Push Press - 28s x 17 x (1, 2) in 20 minutes - 51 total reps

• Two-Handed KB Swings - 40 kg x 21 x 5 - one set every 30 seconds

• DB Curls

• Neck Harness

• Arm Bars

Feel stiff in a few spots but I’m carrying on for now.

2/23/22 - Double KB Clean and Push Press, Squats, Prowler

Trained at lunchtime in some 64 F sunshine. So wonderful to be outside.

• Double Kettlebell Clean and Push Press - 28s x 26 x 2 in 20 minutes - felt great

• Double Kettlebell Front Squats - 28s x 5, 32s x 2 x 5

• Prowler Walks (to hoop and back) - 135, 185 x 4

• Iron Neck

Great session. Cali was out front with me looking hot.

2/22/22 - Hiking and Double KB Clean and Push Press

I thoroughly enjoyed every part of my Monday President’s Day holiday. Arvid and I hiked our normal loop at Valley Forge which came out to 4.6 miles on a gorgeous sunny day. I got some additional training in when I got home.

• Double KB Clean and Push Press - 28s x 7 x (1, 2, 3) in 20 minutes - 42 total reps - This was Day 1 of Geoff Neupert’s MBF1 program. My shoulder felt about 90%. I’m going to try to run this program and see how things hold up.

2/20/22 - Block Pulls and Sledding

Pretty good lift this morning.

• Block Pulls (7 mats/5.25”) - worked up to 390 x 5 - These felt slower than they actually were.

• Sumo Block Pulls (4 mats/3”) - sets of 6 - 225, 250, 275, 300 - no belt or straps - These felt outstanding.

• Sled Drags of all kinds - forward, backward, rows, presses, rear delts

Pretty awesome session overall.

2/19/22 - Hiking, Mace-ing, and Sledding

Started off this fine Saturday morning with a 3.35 mile hike with Arvid at Green Lane Park. It was about 20 F and beautiful. Arvid did great off the leash running up and down the trail and chasing squirrels. He did go after a few deer at one point and there was a road about 25 yards off that made me real nervous, but he came right back to me when I called him.

When I got home I just wanted to move and earn my breakfast a bit.

• 25-lb Adex Mace - 10-2s x 4 x 50

• Sled Drags forward and backward

Great way to start the day.