10/31 Monday

Happy Halloween! Yes the endurance training is still on like Donkey Kong.  Fourth straight day of rowing 5k, albeit a much slower (at least first half) row today still felt good.  Started out with a 500 then a 1000 to remember what rowing faster feels like and then got it done.  Followed with some strength training and light conditioning and called it a day.  Good thing too, managed to kill so much candy today that I probably have a net gain of zero from all my working out this weekend.

Endurance:
5k Row (22 mins 51 secs)

Strength:
Back squat  5 x 5
135 - 155 - 165 - 165 - 135
Hamstrings are toast from all the rowing, way more difficult than usual.

Conditioning:
4 Rounds
5 Pull ups
10 Push press 94#
15 Weighted sit ups 33#

Sunday 10/30

Continuation of the endurance training with a little skill based conditioning thrown in to keep me sharp.  First 2.5k of the row was much slower than the previous two days but picked it up on the second 2.5k to keep under 23 minutes my goal.  The second workout wasn't too difficult but my body is getting little sore from the sudden influx of rowing especially in the hips and lower back.  Back to the work grind and last month of school tomorrow.

Conditioning:

5K Row (22 mins 44 secs)

30-20-10

KB Swings 50#

Knees 2 Elbows

Push Ups

(8 mins 20 secs)

Saturday 10/29

Fresh to def, feeling like a million bucks.  So day two of building an endurance base while trying to maintain mobility and strength.  Saturdays will be my longer days for conditioning.  Felt good today until I got to the last part of the workout where I just tried to maintain and finish.  Time to eat, relax, and enjoy some football.  

Conditioning:

5k Row (22 mins 37 secs)

20 minutes jogging

10-9-8-7-6-5-4-3-2-1 (not for time)

Power Clean (116#)

Pull Ups

Friday 10/28

So this week turned into an extended rest week due to a cold, cramming for a few test, and a busy work week.  Probably a good thing every once in a while you just need to take a week off.  So my first workout back was straight conditioning in an effort to raise my overall fitness level by targeting my weakest point, endurance.  Will be doing three days of strength focusing on squats, deadlift, and presses but also three days of endurance based conditioning.  So I know you've been dying in anticipation to find out what my workout was.  Well wait no longer I'm about to make your dreams come true.  It was a 5k row.

Conditioning:

5k Row
(22 mins 23 secs)

Saturday 10/22

So today's main goal was to simply be in the sun.  Well mission accomplished spent about an hour on the CSU track runing/jogging/walking and generally getting my fitness on.  Followed  that up with some rowing and called it a day.  Off to get my Saturday night fun on.

Running:

2 x 800m run

4 x 400m run (Every three minutes started the next interval, so for example run 1:45 rest 1:15 then run)

2 x 200m run

Rowing:

500m   2:05

1000m 4:05

500m   2:00

2000m 9:03

Friday 10/21

Lighter day with easy strength and a relatively easy workout given the time domain.  Actually felt good.  The conditioning was fun as the workout turned into a team workout and while I was a bit slow it definitely kept me moving when I may have regularly taken a break.  Other than that my mind is generally fried as I reach mid-terms for school and work becomes a bit more chaotic with some big changes becoming reality.  If it wasn't for working out I really might lose it.

Strength 2 - 2 - 2 - 2 - 2

215 - 215 -215 - 215 - 215

Conditioning:

50 45lb DB thrusters on each arm

100 up and overs

(8 mins 46 secs)

Thursday 10/20

Get your rest day on!

Wednesday 10/19

Another lighter strength day with a focus on form along with some jumping lunges thrown in for good measure. Conditioning was a modified version of the workout that destroyed me last week.  The good news is that the  suck factor while still suckalishes had way less suck than last week.

Strength:
Push Press 2-3-5 2-3-5
135-135-135# 135-135-135#
10 Jumping lunges per leg

Conditioning:
25-20-15
Wall balls 20#
KB swings 24kg
Russian twists 35#
(9 mins 45 secs)

Tuesday 10/18

Rest Day!

Monday 10/17

So I guess you would call this a deloading week.  Doing some front squats at 80% of 5RM followed by some super setting of weighted chin ups.  Felt light and easy.  Conditioning had running but with some rest thrown in so   while challenging it was more my speed.

Strength:
Front Squat 2-3-5 2-3-5
135-135-135# 145-145-145#

Weighted Chin Ups 2-3-5 2-3-5 (45#)

Conditioning:
4 x 100m (30 secs rest in between)
30 x 95# Push Press
4 x 100m (30 secs rest in between)

(8 mins 06 secs)

Sunday 10/16

Slower is sometimes faster.  Yes after today's workout I would say that is true.  After waiting to late in the day to run I decided to get my row on.  Decided to try a 4k and maintain a 2:20 500m pace.  Was right on schedule with a 9:17 for the first 2k.  Finished at 17:54 minutes, which in itself is not that great but my 8:37 minute second 2k felt relatively easy and was 9 seconds faster than my Friday's 2k for time.  Biggest difference is today I just maintained a slow but steady pace while Friday I got caught up in competing and went out in 1:45 for the first 500m which is right around my 500m PR.  Anyways today gave me more confidence moving forward.

Conditioning:

4k Row (17 mins 54 secs)

Strength:

Dead lift 5 - 5 - 5 - 5 - 5

135 - 185 - 223 - 223 - 233

Saturday 10/15

So today was fun.  Got to step away from the regular routine and mix in some max box jumps and L-sits along with an introduction to wall climbing.  Sounds weird but I think I forget to just enjoy myself and have fun when I work out sometimes.  I love working out and my new focus is to not worry about lifts or times and just enjoy myself.

Max box jump: 40 inches
Max L-sit: 60 seconds

Conditioning:
20 ball slams to push ups (kind of like a ball slam burpee)
20 weighted sit ups
20 jumping air squats
1 lap wall climb (up, across, and down the two wall platforms)

(11 mins 23 secs)

Later in the day did a bit of running to work on endurance.

Warm up: 1 + mile
2 x 800m
2 x 400m
(1:31, 1:22)
Cool down: 800m

Friday 10/14

So not going to discuss today very much.  Sucked in the row but I also put forth a half ass effort.  When the workout started to suck my body just didn't respond and I did the bare minimum to just get through the workout.  Happy with the Push Press no jump in weight for the full 3 reps but 155 felt easier.  Looking forward to making up for the pathetic row workout sometime next week.

Strength:
Push Press 3 - 3 - 3 - 3 - 3
5 jumping lunges per leg after each set

135 - 145 - 155(3RM) - 165(1) - 160(2)

Conditioning:
2k Row
(8mins 46secs)

Thursday 10/13

Rested up today, yesterday was a bit of a home wrecker.

Wednesday 10/12

So a bit of a let down today.  While strength was good my conditioning was atrocious.  I didn't expect to break any records with wall balls in the workout, but for the first time in a while I felt like the workout destroyed me.  Part of it was definitely some suspect decision regarding food.  My diet has consisted of the worse possible decisions and I felt it especially over the last two workouts.  Decided to give a new healthier diet a try still need more research but cutting out the junk and maintaining hydration.

Also started reading a book called Fit.  Coming to grip that I may not understand what fitness really means nor how I can systematically improve mine.  I workout more than most people I know yet endurance activities such as running and rowing are not progressing in terms of my capacity to do work for an extended period of time.  Hoping that by increasing my knowledge I can make better decisions and ultimately improve in all aspects of my fitness. Anyways putting today behind me.

Strength:
Floor press 3 - 3 - 3 - 3 - 3
155 - 175 - 195(3RM) - 215Fail - 205(2) - 200 (3 including the longest rep in history but cheated by arching my back so didn't count)

Side bends 8 - 8 - 8 -8 - 8 each side
(24kg Kb)

20 - 15 -10
Wall balls 20#
Kb swings 32kg
Leg Raises
(9 mins 30 secs)

Tuesday 10/12

Rest day!

Monday 10/10

Alright so Dexter marathon equals very little sleep and a very tired Richard.  After struggling through work all day I barely made it to the gym after making the mistake of laying down for about half a second.  The workout was good, legs were a bit fatigued but felt solid.

Strength:
Front squat 3 - 3 - 3 - 3 - 3
115 - 135 - 155 - 165 - 170(3RM)

Horizontal Ring Rows (Feet Elevated)
20 - 13 - 16 (last 4 of last set were iffy in terms of reaching top)

Conditioning:
7 x 100m Spring (45 seconds rest)

Sunday 10/9

Relatively easy day not a rest day but pretty close.  Went about 80% on the workout.  Just wanted to put in a little work since I didn't get a chance to run today.  Back to it tomorrow.

Warm up:
3 Rounds

1 minute shadow box

Kb complex

• 7 dead lifts
• 7 rows
• 7 swings
• 7 goblet squats

Conditioning:
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
(19 mins 41 secs)

Saturday 10/8

Rest day! Ok because I overslept, but hey it was worth it.

Friday 10/7

Today was kind of fun!  Lifting some relatively heavy weights followed by a light quick intense workout.   Sumo deadlifts felt good, may have been able to go up a bit in weight but  felt the arch in the back coming and decided to take my PR and run.  The push ups felt surprisingly good after a week full of them with the exception that my plank needs some work.  Last set I told myself 20 perfect push ups and call it good and stuck to it before my form deteriorated. 

The kettlebell swings were with a 16k kb so it felt like nothing, until around the 75th swing that is.  After that the forearms and grip were a struggle but I was still able to keep a smooth steady rhythm with minimal breaks.  Last two days have definitely been more my style in workouts.  Rest day tomorrow!

Strength

A1. Sumo Deadlift 5-5-5-5-5 (Find a 5 rep max)

185 - 225 - 245 - 255(5RM) - Opted out

A2. Perfect Push Up Max-Max-Max-0-0

• 45 - 40 -20  *My perfect pushups were a bit less than perfect.  Arch in back.

Conditioning
200 Kettlebell Swings For Time

(6 mins 15 secs)

Thursday 10/6

So decided to break my regular routine to give workout a try.  It was definitely challenging but not as difficult as I thought it would be.  Actually walked a way feeling kind of refreshed, weird but I like it.  I would like to think I'm just getting in better shape.

Conditioning:
50 Greyskull Manmakers For Time (30/20)

1. Start standing holding a DB in each hand.
2. Place the DBs on the ground and jump back to a plank position.
3. Row left, row right, and do a push-up. (Like a renegade row.)
4. Jump your feet back between the DBs and standup
5. Power clean the DBs and do a push-press

(13 mins 47 secs)

Wednesday 10/5

So apparently my work on clean and jerks has lead me to jerking on my Push Presses.  I remember when I was unable to jerk at all so I'm not to disappointed.   I am disappointed in today's 5RM, I was hoping for 150-160 to progress me in my conquest to get 185# over my head by the end of the year.  Anyways I still think it can be done.

As for today's workout. forearms were feeling yoked by the time we even began.  Made it a bit more difficult but felt good.

Strength:
A1. Push press 5-5-5-5-5 (Find a 5 rep max)
A2. Walking Lunge With Dumbbells 15 steps

115 - 135 - 135 - 145(3) - 145

Lunges with (35# dbs)

Conditioning:
7 minutes max rounds:

• 7 Push Ups
• 7 Hanging Leg Raises

(11 Rounds)

Tuesday 10/4

Rest day!

Monday 10/3

The general quality of life of a workout to me has a direct correlation with the lack of running in it.  Today's workout had an abundance of running and therefore sucked.  Still that which does not kill you only makes you stronger or something like that.  Thanks to my coaches for giving me the perfect workout to work on my weaknesses.

Strength:
Front Squat 5-5-5-5-5
95 - 115 - 135 - 155 - 165# (5RM)

Strict Pull Ups
15 - 7 (18.6#) - 3(25#)

Conditioning
10-9-8-7-6-5-4-3-2-1
One arm DB Snatch (each side) (35#)
Sprint 100m jog back

A little over 20 mins.

Sunday 10/2

Lazy day!  Focused on some moderately paced 800m intervals to keep my running progressing.  Other than that just keeping up with football and relaxing.  Wish the weekend would last longer.

400m jog

4 x 800m
3:52
3:50
3:43
3:35

400m jog

Saturday 10/1

Happy first day of October!  So today consisted of another leg and grip burning workout brought to you by the fabulous Emerfit coaching team.  Reviewing the workout definitely could have went fast on the farmer walks and sled poles.  Was saving myself for something but turned out that it sucks regardless and as I was running during the last 200m farmer walk that I had more in the gas tank.

200m farms walk 40# db

3 Rounds
100m sled sprint 65#
25 barbell push and pull
5 strict pull ups

200m farmers walk 40# db

I believe right around 15 minutes.

Friday 9/30

Fun workout, finally after a year did my first workout with hang squat cleans.  With my knee issues it I've always power cleaned followed by a front squat mostly just because of not trusting my body in the movement.  Even though the weight was relatively light it felt good.  As for the workout it is a leg burner.

AMRAP 20 mins

"Curtis P”

• Hang Squat Clean
• Lunge Left
• Lunge Right
• Push Press

41 Rounds completed

Thursday 9/29

Rest day!