7/4/22 - SRT Bike Ride - 23 Miles
Biked 23 miles with Cali on the Schuylkill River Trail. Parkerford to Pottstown to Phoenixville and back on a gorgeous 4th of July. So grateful to be able to get outside and move.
7/3/22 - Sled Drags, Squats, and Power Cleans
Solid workout today.
Sled Drags
Duffalo Bar Squats - worked up to 235 x 3 x 5 - I continue to be impressed with this bar
Power Cleans - worked up to 65 kg x 3 x 2
Just wanted to move and feel good. Mission accomplished.
7/2/22 - Mace Ladder and KB Swings
Got a good workout in out on the front sidewalk. It was warm and humid and easy to get a sweat going. Perfect.
Mace Ladder - 4 trips through the ladder with 5 two-handed KB swings with 40 kg after each set of 10 360s with the mace:
20-lb Adex mace
25-lb Quad mace
30-lb RUS mace
35-lb Wolf Brigade mace (first time swinging this one - awesome)
Farmers Carries - 32s x 5 trips superset with
10 push-ups
Great session.
7/1/22 - Jiu-Jitsu Day 132
Great morning class working on some wrestling techniques. Sad to say it’s Brandon’s last day training with us. He brings good energy and is just a nice guy. Onward and upward.
6/29/22 - Jiu-Jitsu Day 131
So glad I went to this class today. I think we had eleven great people working on wrestling techniques. I felt good, strong, and normal. Onward and upward.
6/28/22 - KB Swings, Bench, and One-Arm Rows
Basement training. Just wanted to move and lift a bit.
One-Handed KB Swings with 24 kg - 10 swings every 50 seconds for 10 sets
Duffalo Bench - 165 x 3 x 6 superset with
One-Arm KB Rows - 32 kg x 5 x 8
Good little session with no stomach issues.
6/27/22 - Swings (KBs and Maces)
Lunchtime training on a nice summer day. It was super humid and I got rained on my last round.
Rounds of 2 with :50 intervals - 10 rounds of:
10 two-handed swings with 32 kg
12 360s with 22.5-lb Adex mace
This all felt good. The UPS driver pulled up during my workout and dropped off a new 16 kg Wolf Brigade mace that Cali ordered for me. It has my initials and is totally badass. Too bad it was raining before I could try it out. Soon…
6/26/22 - 32 Mile Schuylkill River Trail Bike Ride
Biked 32 miles on the Schuylkill River Trail with Cali. It was a perfectly warm and beautiful summer day. Went from Parkerford to the Perkiomen Trail intersection and back, and then to Pottstown and back. I felt good and strong. So grateful to be out of the hospital.
6/20/22 - Jiu-Jitsu Day 130
Small class of seven working on some wrestling techniques. Didn’t have any stomach issues during training but it’s been bothering me otherwise. Onward and upward.
6/17/22 - KB Presses, Chins, and Carries
Outside training on a gorgeous day:
One-Arm KB Press - 3 sets of 5 reps with each bell - 16, 20, 24, 28 superset with
Chins - all neutral grip sets of 3 reps x 13 sets
One-Arm KB Rack Carries - 28 kg x 3 trips
6/15/22 - Jiu-Jitsu Day 129
Great morning class of eleven. Worked on some sweeps and takedowns. Onward and upward.
6/13/22 - KB Snatches and Mace Swing-Squats
Hotel room workout after a terrible night of sleep.
KB Snatches - 24 kg x 5/5 x 10 sets
Mace Swing-Squats with 22.5 lbs Adex mace x 10 x 10
Everything done EMOM. This got me real heated up.
6/12/22 - Trap Bar Deadlift
Wanted to get a lift in before hitting the road to Pittsburgh.
Double KB Clean + Front Squat - 24s x 3 x 5
High Handle Trap Bar Deadlift - Triples at 135, 185, 225, 275, 315, 365, then a double at 405 - beltless - kind of wimped out on the last set
6/11/22 - Bike Ride (32 miles)
Rode 32 miles with a 15.5 mph average on the Schuylkill River Trail. Started at Parkersford, rode north to Pottstown, then rode to the Perkiomen Trail intersection and back. This was a great ride that completely smoked me.
6/10/22 - Jiu-Jitsu Day 128
Great Friday morning class with some awesome people. Worked on triangle escapes in the gi. Tony M. destroyed me during live rolling. Holy cow. I was helpless. I love that guy. Onward and upward.
6/8/22 - Jiu-Jitsu Day 127
Great training session working on triangle escapes. This was a ton of fun and a great workout. Onward and upward.
6/7/22 - Maces, Goblet Squats, and DB Incline Bench
Training on a beautiful June morning.
Rounds of 2 - 10 rounds with :50 intervals
15 10-2s with 35-lb Adex mace
6 Goblet Squats with 32 kg KB
DB Incline Bench - worked up to 60s x 3 x 6
Great session that left me feeling energized.
6/6/22 - Jiu-Jitsu Day 126
Awesome Monday morning class with twelve amazing people. Worked on some guard passing and then just rolled. It was a ton of fun. Onward and upward.
6/5/22 - Sled Drags and Box Squats
My legs were just straight up tired from yesterday’s ride but I still got some work in.
Sled Drags - 115 lbs x backwards, forwards, lateral
SSB Box (15.5”) Squats - worked up to 260 x 2, 285 x 2, then did 225 x 3 x 6 - My form went to shit and it was obvious I haven’t box squatted in awhile. Happy to do some work though.
Alternating DB Curls superset with
Rolling DB Triceps Extensions
6/4/22 - Bike Ride with Cali
Rode 25 miles on the Schuylkill River Trail with Cali. The only thing more beautiful than the sunshine was my gorgeous wife. Just a perfect day.