Easier Abductions

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between)
  • 10/10 Side Plank + Hip Abduction (3 count pause)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Was able to do all 10 side plank hip abductions per side without splitting to sets of 5s today.


20:00 Airdyne

Just a slow 5.88 miles.

Add Weight to the Kossacks

Friday was a planned rest day because I went out with the crew to Brew Ha-Ha. I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.

Active Life – Single Leg Bias


  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Sets

  • 8/8 Kossacks (3s pause, 35# KB)
  • 10 Jumping Lunges

Adding weight to the Kossacks was harder than expected, especially with the pauses.


Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the rower

I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between sides)
  • 5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .

The Pacer

Warm one yesterday walking 18 holes. Actually felt some fatigue in my legs this morning. Got to the gym early, so jumped in on some bench press with Alex.

Bench Press

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 10×185

Felt heavy at 135, but seemed better after that.


2 Rounds

  • Jumping jacks
  • Mountain climbers
  • Plank
  • Air squats
  • Bottom Squat Hold

I think we were switching every 15-20 seconds.


24:00 AMRAP – Team of 3

  • Person A: 200m Run (pace setter)
  • Person B: 10 Burpees
  • Person C: 10 Wall Balls (30#, 10′)

Ideally B & C get some rest while waiting for the runner to get back. Teamed up with Bryan and Weston. I started with wall balls, got through 8 rounds plus my wall balls and nearly finished the run with about 20 meters left. My pace on the runs felt really good today, even with the heat and humidity.

Midline Mash-up

2 Rounds

  • 30s Plank
  • 20s Plank Push-ups
  • 10s Plank
  • 30s Side plank
  • 30s Side plank

It was a Tabata but I skipped the rest since we were rotating movements.

Grilled out and played some Spike Ball.

This fucking heat is exhausting. One of my first projects when I got home from a work trip is to replace a couple of in-wall air conditioning units; one doesn’t work anymore and the controls are broke on the other one. They must be at least 15 years old. After feeling lazy all day I got off my ass and headed to the track.

Aerobic Capacity – VO2 Max

13 Rounds

  • 200m Run (slow)
  • 200m Run (mile PR pace – goal of 46s)

I decided to start with a slow 200m to warm-up a bit instead of running a final slow one at the end. The slow pace doesn’t really matter for this workout and continued to get slower and slower. Didn’t get that first pace right (maybe due to the faster “slow” 200 to start), but fell in after that and pushed on the way home.

  1. 1:23.0 – 0:50.6
  2. 1:30.7 – 0:46.8
  3. 1:35.1 – 0:46.1
  4. 1:38.0 – 0:44.5
  5. 1:39.4 – 0:44.0
  6. 1:42.1 – 0:43.8
  7. 1:42.1 – 0:43.6
  8. 1:45.4 – 0:43.7
  9. 1:46.8 – 0:44.5
  10. 1:46.7 – 0:42.8
  11. 1:48.6 – 0:41.8
  12. 1:52.7 – 0:40.0
  13. 1:54.0 – 0:38.1


All of the Burpees

Feeling good. Nothing sore or achy other than the continued shoulder issue.


  • Crossover Symmetry Activation
  • 3:00 Bottom Squat Hold
  • 3 Sets
    • 10 Close Grip OHS (45#)
    • 10 V-ups
    • 5 Burpees


  • 3 3-Position Clean Deadlifts (45#)
  • 3 3-Position Clean Deadlifts (95#)
  • 1 C&J (95#)
  • 3 3-Position Clean Deadlifts (125#)
  • 1 C&J (125#)
  • 2 3-Position Clean Deadlifts (155#)
  • 1 C&J (155#)
  • 1 C&J (185#)
  • 1 C&J (205#)
  • E45S – 10 sets
    • 1 C&J (225#)

All full squats on the cleans and split jerks. No belt but had on lifting shoes.


  • 100 Burpees

Hadn’t done this in almost 18 months, when I did a 5:37. I was on a good steady pace throughout, maybe slowed a touch in the middle, but picked it up a little for the last 20 reps. Only 1 rep away from setting a PR, but I’ll take a 5:39.


4 Rounds

  • 14 Plank Walks / Plank Push-up
  • 14 Russian Twists (55# plate)
  • 14 Sit-ups

Those plank walks got nasty in round 2. Tried to rotate more than usual for the Russian twists.

Been slacking on the post workout Crossover Symmetry protocols. Will do some ROMWOD later.


In at 9am.


  • Bottom Squat Hold
  • Good Mornings (15#)
  • Side bends with bar (15#)
  • Twists with bar (15#)
  • Squats (15#)
  • 30s Squat Jumps (15#)



  • 5×155#
  • 5×245#
  • 3×315#
  • 6:00 EMOM
    • 3×345#

Felt pretty good. I wore the belt during the EMOM.


  • Buy-in: 30 Wall Balls (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
    • American KBS (70#)
    • Burpees
  • Cash-out: 30 Wall Balls (20#, 10′)

Everything unbroken, even forced myself to keep going with the wall balls at the end. Wasn’t as bad as I thought it would be with the 70# KB for the swings. Finished in 10:30.


Tabata Plank Push-ups

Yuck!! Was sweating so much. Did like 12 in the first round, but then only ended up with 58 total. These get hard really fast.


We were done with plenty of time so Kevin gave us a bonus of 300m Farmer’s Carry. I had a brilliant idea to try it with bumper plates. Grabbed the 35# ones. Holy shit was that brutal. I had to take so many breaks. Finished it all though. Wonder what my hands will feel like later today and the next couple of days.

Run Every Day

Went out at 7pm. Felt like I was running a 9:00/mile pace, but at 1/2 mile it was just over 8:00. Picked it up a little because it felt good. My pace is coming back much faster than I expected. Ran 1.75 miles in 13:51.

Got the new Nano 5 today and a pair of Relentless jeans too.


No BS Bench

Morning garage workout.


  • 500m Ski – 2:08.6
  • Crossover Symmetry Activation


Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5x5x195#
  • MAX @ 195 -> 10 reps

No squatting, so might as well start a new bench program. Today’s goal was to determine a base number that can be done for 5×5 without compromising form. I thought I’d use 205, but after the set with 185# I made the call to take it conservative and I’m glad I did because the last two sets were starting to get hard. I was taking just over 2 minutes of rest between the 5 working sets and then I took a 3 minute break before the max rep set.

It’s probably been 10 years since I concentrated on bench press, so I’m interested to see how my body reacts. I never had a goal to bench 300#, but I’m making it a goal for this year, since it’s actually within reach. Definitely won’t be easy, but it wouldn’t be a good goal then.


Ski Erg
5 Rounds

  • 500m at 2000m PR pace (<2:00)
  • 30s Rest
  • 100m very easy

I don’t remember where I got this from, but it looks like a Hinshaw workout. I did the rest and 100m after the 5th interval. The computer time said 13:34 at the end, but it keeps rolling a little once you stop moving and then doesn’t count up during rest periods. Call it an extra 2 seconds of time roll for each 500m, so 15:54 total.

Finished with Crossover Symmetry Recovery because this damn shoulder is starting to get funky again. Need to take care of it before it turns into the issue I had last year.

Went to the 5:30 class at CFI.


  • Bottom Squat Hold
  • Shoulder Stretching
  • Yoga


Power Snatch

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×165#

I’ve done 155 for hang squat triple, but never a power from the floor that I can recall, so last two sets were both PRs.


5 Rounds

  • 10 Power Snatch (95#)
  • 5 HSPU
  • 1:30 Rest

I was going to try to do strict handstand push-ups, but ditched that plan after doing 1 rep. Kipped the rest of the way and it was not easy. Shoulder burner! Did all sets of snatches TnG. Finished at 10:06.


  • 20s Plank
  • 10s Rest
  • 20s Side Plank (L)
  • 10s Rest
  • 20s Side Plank (R)
  • 10s Rest
  • 20s V-ups
  • 10s Rest
  • 20s Plank Push-ups
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Side Plank (L)
  • 10s Rest
  • 20s Side Plank (R)
  • 10s Rest
  • MAX Plank – 2:57

I was sweating more from the max plank than from the workout. Was shaking so bad I couldn’t take it anymore and had to bow out before the 3 minute mark.

Don’t Cherry Pick

Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.


6 Rounds NFT

  • 3 Strict C2B Pull-ups (20#)
  • 3 Strict Ring Dips (3s pause)

I didn’t get my chest to the bar every time.

30:00 AMRAP (Partner)

  • 20 Air Squats
  • 20 Burpees
  • 20 American KBS (53#)
  • 20 Box Jumps (24″)
  • 20 Wall Balls (20#, 10′)

I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!


8 Rounds (Tabata)

  • 20s Plank Push-ups
  • 10s Rest

Damn! Felt like I was working shoulders more than core.


Did the jerk footwork drill a bunch as I was cooling down from the workout.


  • 5x20kg
  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.