A Little Long

Worked out a little before noon.


5 Rounds

  • 100′ Bear Crawl
  • 100′ Broad Jumps

**Do 3 burpees after every 5 broad jumps.

I hadn’t done this workout since 2015 summer vacation, with a time of 8:17. Found a spot where I could do the full 100 feet in one shot, which always helps. It ended up being closer to 110 though after remeasuring! Got 10:25 with my last round being my fastest at 1:43.

5 Sets

  • 10/10 Lateral Step-ups (33″)
  • 20 Plank Jumps
  • 20 Squat Jumps

Kind of nasty with the high step. Took me 14:11.

Three and a Half

Slept until 8:30 this morning, which felt great. Woke up in the night with a real fun right calf cramp. Went for a run at 10:15.

Year of the Engine – Endurance

36:00 Run

It’s been 5 weeks since I ran, due to the calf injury and that was a 27 minute run. I always struggle finding and keeping a pace. Wore my Garmin watch which helped a bit. Ended up going 3.52 miles according to RunKeeper. I could feel my left calf a little, which is the one I had stained.

Adding More

I was at 74% recovery yesterday and 91% today in WHOOP, even though I got less than 6 hours of sleep last night. Walked 18 holes of golf yesterday. Out in the garage around 9am.

No B.S. Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×175
  • 3×205
  • 3×225
  • 3×240
  • 2x3x245

Whoops, I guess I didn’t need to go to 245. The programming was supposed to be 3×3 @ (+20-25) which would be 235-240. Making gains!


Year of the Engine – Interval

8 Rounds

  • 2:30 Row
  • 1:30 Rest

Similar to the 6x 3:00/2:00 from Tuesday where I averaged 1:45.4. I was thinking a similar pace since there were two more minutes of total work with only 30 extra seconds of rest. Ended up on 1:45.3 for 712 meters every round.


Now I’m hitting the road up to the lake for a week. Really hoping my calf will be solid for a bunch of running.

Volunteer Burpees

My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.

Year of the Engine – Interval

15 Rounds

  • 45s Row
  • 45s Rest

Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.

Went to the gym at 4.


3 Sets

  • 10 Reverse Hypers (160#)

2 Rounds

  • 15 Air Squats
  • 10 cal Row
  • 10 Wall Balls (20#, 10′)
  • 5 Good mornings (45#)

Strength & Midline


  • 10×35#
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 10×215

Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…

4 Sets

  • 1:00 Weighted Plank (45#)

These felt really easy.


15:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 15 Burpees
  • 5 Bench Press (185#)
  • 1 Legless Rope Climb (13′)

I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.


Yesterday I walked 18 holes.

Wasn’t feeling excited about this, but was out in the garage around 12:30.

Year of the Engine – Interval

6 Rounds

  • 3:00 Row
  • 2:00 Rest

A couple of weeks ago I held 1:47 for six 4:00 rows with 2:00 rest, so planned on 1:45-1:46 today. Pushed through how I was feeling for a solid effort, getting 853-854-853-852-853-854 meters.


My back has felt tight for several days and I could feel it more during the later rounds of rowing. I made the decision right there not to go to the gym tonight since there was a lot programmed that would involve the back. Don’t get hurt a few days before vacation!

It’s been a week since my WHOOP recovery was in the green, so my body might be trying to tell me something. I was going to do something low impact in the garage in the evening, but wasn’t feeling energized. I’m ok with only the rowing as my exercise today. Maybe tomorrow I’ll wake up with a good recovery score.

Five Shy

Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.


  • 3 Sets10 Reverse Hypers (160#)
  • Dead Hang
  • Kip Swings
  • 5 Muscle Snatches (45#)
  • 5 Pull-ups


16.3 – 7:00 AMRAP

  • 10 Power Snatches (75/55#)
  • 3 Bar Muscle-ups

I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.

The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.

Accessory – Posterior Chain

5 Sets

  • 6/6 Single Leg Deadlifts
  • 10/10 Lateral Box Step-ups (24″)

Used 75# for two sets of deadlifts and 95# for the other three.


3 Sets

  • 30 Alternating V-ups
  • 30 Side Plank Jumps
  • 60 Flutter Kicks

My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.

Gun Show

3 Sets

  • Barbell 21s (45#)

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25

Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.

A Long Nap

Walked 18 holes yesterday and it was really hot. Later in the day I could feel tired legs from the Thursday workout. Rode 18 holes this morning. Was out in the garage at 5:30pm after napping for over an hour.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 4x4x235

Not the greatest working sets, but I survived.

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprints @ 5, 10, 15, 20, 25.

Got 879 cals and 18.01 km.