8/28/22 - Short Bike Ride
Rode 12 miles on the SRT with Cali. It was a beautiful day and a great way to celebrate our 12th anniversary. Good to get out but neither one of us were feeling super strong. My left knee felt wonky along with my right glute.
8/27/22 - KB Press, KB Swings, Chins, and Carries
Trained out front on a beautiful Saturday morning.
One-Arm KB Press - worked up to 32 kg x 8/8 - last day of this press program and I’m very happy with getting 8 on each side
Did a bunch of KB swings, chins, and carries, but didn’t really keep track of anything. Luke came by and killed all momentum, but it was time to be done anyway. Hip did not feel great today but no pain.
8/26/22 - Jiu-Jitsu Day 143
We had 15 awesome people training this morning. Worked on stand-up and had a ton of fun. Such a great week of training. Onward and upward.
8/24/22 - Jiu-Jitsu Day 142
Outstanding morning class with twelve awesome people. We did a lot of standup work. I felt like I worked hard today and my hip felt really good. So grateful for this group. Onward and upward.
8/23/22 - KB Press, Chins, Double KB Cleans
Lunchtime workout today. This all felt okay given my hip is kind of wonky.
One-Arm KB Press - 32 kg x 6 x 3
Double KB Cleans - 20s x 6, 24s x 6, 28s x 2 x 6
Chins - Did a triple between pretty much every set of everything. Used every grip I could imagine.
Grateful to get this work in on a beautiful day.
8/22/22 - Jiu-Jitsu Day 141
I was tired this morning but I’m so glad I went to class. We had 14 awesome people including three new folks. Worked on all kinds of position work including side control, mount, and half guard. Just tons of fun and a great workout. Onward and upward.
8/20/22 - KB Press, Sled Rows, and Mace Work
Out front training on a beautiful summer morning.
One-Arm KB Press - 32 kg x 5 x 3 superset with
Sled Rows with Thick Handles - 5 sets of 20 with 180-205 lbs
Mace Work with 16 kg Wolf Brigade Mace - one set every 90 seconds for 20 sets
Swing-Squats for sets of 10/5 - 200 total swings and 100 total squats - This was work but felt great.
My hip’s been feeling like shit but it doesn’t bother me while I’m squatting.
8/19/22 - Jiu-Jitsu Day 140
Fun but small morning class. Worked on some takedowns and some more guard work. Great to see Ryan one more time before he goes off to college. Very grateful for this group of folks. Onward and upward.
8/18/22 - KB Presses, Lat Pulldowns, and KB Swings
Got a really nice workout in on a beautiful morning. Everything felt good buy my right glute and hip continue to feel like shit.
One-Arm KB Press - worked up to 32 kg x 4 x 3
One-Arm Lat Pulldowns with Thick Grip - 45-55 lbs x lots of sets x 10 reps - pretty much did a set in between everything
Two-Handed KB Swings - 28 kg x 4 x 25
Perfect temperature and pace this morning.
8/17/22 - Jiu-Jitsu Day 139
Great group of twelve awesome people this morning. Worked on armbar, triangle, and oomaplata from guard. I got my ass kicked today and didn’t get much offense in against anyone. Onward and upward.
8/16/22 - One-Arm KB Press, Goblet Squats, Chins, and Mace Work
Outstanding workout on a beautiful Tuesday morning.
Did a sort of untimed circuit of these exercises:
One-Arm KB Press - worked up to 32 kg x 3 x 3
Goblet Squats - sets of 5 working up and then 40 kg x 10, 44 x 10, 48 x 15
Chins - used the new attachment and just did a bunch of sets of 3 and a few sets of 5 - love this thing
Quad Mace Work - 10-2s x 4 x 20, one set of 50
Everything just felt good and solid here. So grateful for the ability to move and sweat.
8/15/22 - Jiu-Jitsu Day 138
Really great morning class with eleven awesome people. Worked on some stand-up and then closed guard techniques. I was really pumped to see some folks I haven’t seen in a while. Onward and upward.
8/14/22 - 40 Miles on SRT
Rode 40 miles on the Schuylkill River Trail on an absolutely gorgeous Sunday morning. Parkerford 20 miles south to just passed Norristown and back. I’ll pay for this one tomorrow but it was fun.
8/13/22 - KB Presses and Trap Bar Deads
Got a nice workout in on a beautiful Saturday morning.
One-Arm KB Presses - worked up to 32 kg x 2 x 3 superset with
High Handle Trap Bar Deadlifts - triples in plate-quarter jumps up to 365 x 2 x 3
I swung a few maces after all this but my left bicep felt weird so I stopped. Great session but my right glute is fucked.
8/12/22 - Jiu-Jitsu Day 137
Small but fun class on a fine Friday morning. Worked on some straight ankle lock escapes and closed guard stuff. I am so grateful to be back on the mat. I also made a new friend named Rich. Very nice guy. Onward and upward.
8/11/22 - KB Presses, KB Swings, Mace Work
Great workout out front on a humid and sweaty morning.
One-Arm KB Press - 32 kg x 8 x 2 superset with
Two-Handed Swings - 32 kg x 8 x 12 (16 on last set to make it an even 100)
Wolf Brigade Mace Work (16 kg) - 10 sets of 1:15 intervals - each set was 10 reps of two 10-2s followed by one squat
This all felt awesome and strong.
8/10/22 - Jiu-Jitsu Day 136
So happy to get back to the gym after hurting my foot in the July 9th competition. I taped up my foot and it didn’t give me any trouble. Worked on takedowns and a straight ankle lock. I loved seeing everyone. Onward and upward.
8/9/22 - KB Presses, Goblet Squats, Mace Work
Out front workout on a nice, warm, and humid morning.
One-Arm KB Presses - worked up to 32 kg x 7 x 2 superset with
Goblet Squats - 48 kg x 7 x 6
Quad Mace 10-2s - 5 sets of 30 reps - one set every 2:00
8/7/22 - 27 Miles on the Perkiomen Trail
Rode ~27 miles in 1:57:00 on the Perkiomen Trail. It was an absolutely perfect day with plenty of warmth and sunshine. Rode Graterford to Green Lane Park, around the small lake, then south to Collegeville Diner and back. This was the definition of a good summer ride.
8/6/22 - KB Presses, Sled Work, and Chins
Out front training on a beautiful Saturday.
Did an untimed circuit of
One-Arm KB Press - 32 kgs x 6 x 2
Sled Drags - four sets of down backwards and forwards and two sets of lateral
Kimono Grip Chins - BW x 6 x 2
Sled Rows - 160 lbs x a bunch
Triceps Pushdowns - light band x 4 x 25
Real good session of movement.