Monday

AM

20:00 AirDyne

+

ROM/mobility

PM

A) Safety bar squat

3-2-1-1-1, 41X1; 3:00 rest

B) Unsupported 1-arm DB row

3 x 8-10, 20X0; :60 bewteen sides

C) 10:00 steady, focus is on quality movement/positions over reps

10 alternating pistols
15 double-unders
:20 front leaning rest on ground

D) 3 sets not for time

30 band good mornings
15 glute-ham sit-ups

A. 203(3), 223(2), 233, 238, 238
B. 30, 35, 40(10)
C. complete
D. complete with green band

So happy to feel like I'm training regularly again! The 10:00 piece was super fun. No issues with double-unders or planks, and pistols are smoother than they've ever been. 

Monday

AM
20:00 AirDyne
+
ROM/mobility

PM
A)
Safety bar squat
3-3-3-3-3, 41X1; 3:00 rest
 173, 183, 193, 203, 213

B)
Every :60 for 20:00 (5 sets of each
1st: 6-8 L shrimp squats
2nd: 6-8 R shrimp squats
3rd: 4-6 L unsupported bent-over DB rows, 21X1
4th: 4-6 R unsupported bent-over DB rows, 21X1

 8 across
30, 35, 40(6)x3

C)
3 sets not for time
25 band good mornings
15 glute-ham sit-ups

Complete with green band

Monday

AM

20 mile bike ride with Kellie, from Milford to Loveland and back (~2 hours)

PM
A) Safety bar squat

5-5-5-5, 41X1; 3:00 rest
B) For 10:00
Evens: 10 alternating shrimp squats
Odds: 5 light unsupported bent-over DB rows, 21X1
C) 3 sets not for time
20 band good mornings
15 glute-ham sit-ups

A. 133, 153, 173, 183

B. Complete with 20/hand

C. Complete with green band 

Started out way light on the squats, but the last two sets were very tough. 

Shrimp squats got better and better as I went. Zero issues on the dumbbell rows, these felt great! 

Monday

AM

5:00 AirDyne 

+

Mobility/ROM

PM

A) Safety bar squat

take your time & build to a very heavy single - get a spot, let's see what's there today

B) For 10:00

Evens: 5 L shrimp squats (demo in comments)
Odds: 5 R shrimp squats

C) For 10:00

Evens: 15 band good mornings
Odds: 10 glute-ham sit-ups

A. 263

+

Complete

+

Complete with green band

Day 1 of the new program, and I couldn't be more ready. Still don't know what kind of goals I might have long term, but I'm happy to trust Stephen and just go along for the ride for now. Worrying about what I may or may not be able to do a year from now doesn't do anyone any good, and doesn't change what I can do right now. 

I was hesitant to test a heavy squat, since I knew it would be far off from what I used to be able to do. Didn't count while I was building, but made 20lb jumps until the last rep (10lb jump once it slowed down a bit). Surprised with what I hit... I've never tested a heavy single safety bar squat, I haven't done a heavy single of any kind of squat in probably close to a year (or longer?), I haven't done anything heavy in 4 months, and 3 of those months were completely unweighted. I guess this is as good of a jumping off point as I could ask for. 

Shrimp squats started off hella awkward, but were pretty easy once I got the hang of them. 

Hooray for programming! Onward! 

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 15 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 5 hand-release push-ups w/brief pause @ lockout & w/hand off keeping elbows high
+
3 sets not for time:
15 banded good mornings
15 hip extensions
15 hollow rocks (forward & back = 1)

AM
complete
+
shoulder stuff

PM
complete; green band for the banded good mornings

PM2
60:00 walk with a friend; couldn't pass up the gorgeous weather!


AM z1 has been feeling better and better - rowing has significantly improved.in the past 2-3 months.  2:25/500m ish pace.

Shoulder feels 100% and both feel very strong after a few weeks of these exercises.  It feels strange to be aware of so many different muscles that I've never noticed (or used) before.  Looking forward to using my arms again!

CGDL felt good.  Tried to pull the bar into my shins on every rep, and it definitely made a difference.

The 20:00 was very controlled and easy.  Those were the most beautiful HR push ups anyone has ever seen.  Felt weirdly easy by using my new-found shoulder muscles...

Wednesday 9 July

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 12 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
:30 Sorensen hold

AM
complete

PM
complete

Happy with how 255 felt; not much of a difference from 245...

20:00 dragged on and on but both movements felt good today.

Used the green band for the banded good mornings.  Hollow rocks are really, really easy for me...

Wednesday 2 July

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 24 x 1 @ 245; begin a rep every :30
+
For 18:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
15 hip extensions

AM
complete

PM
complete

AM session felt really good today - rowing feels better and better.  Z1 pace is now pretty consistently in the mid-2:20s/500m with a slightly higher stroke rate than before (19-20 versus a solid 17).

Was dreading the 18:00 KBS/burpee thing all day, but it wasn't too bad, just long.  It's so much easier when the movements are split into even/odd minutes.  Now that I've said that, I have a terrible feeling that next week is going to suck.

The 3 sets NFT at the end was the easiest iteration of this that I've had.  Tried moving to the green band for one set of the banded GMs but it was a big jump from the purple...

Wednesday 25 June

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 20 x 1 @ 245; begin a rep every :30
+
Every :60 for 12:00:
7 Russian kettlebell swings @ 70 + 7 no push-up burpees
+
3 sets not for time:
24 banded good mornings
16 glute-ham sit-ups
:30 Sorensen hold

AM
complete

PM
complete

This was the best Wednesday I've had in several weeks.  Deadlifts felt really strong.  KBS/burpee thing was tiring but didn't kick my ass as much as it usually does.  Really nice to have a low-humidity day for a change!

Wednesday 18 June

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 16 x 1 @ 245; begin a rep every :30
+
Every :60 for 14:00:
6 Russian kettlebell swings @ 70 + 6 no push-up burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM
complete

PM
complete

Got a little delirious from the heat on the last few minutes of the KBS/burpee thing... felt like my internal body temperature was at least 108.  Not much else to report.  Wednesdays are boring.

Wednesday 11 June

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 24 x 1 @ 235; begin a rep every :30
+
Every :60 for 12:00:
6 Russian kettlebell swings @ 70 + 6 no push-up burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM

complete; row pace ~2:25/500m; new black rower, damper @ 6

PM
complete; purple band for the banded good mornings

Sweaty day today.  Russian swings felt so easy after all the American swings!  Shoulder feels a little better... maybe just giving it a break will do the trick?  Continuing to mobilize/ice like crazy.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Lunch
Broccoli - Raw, 102 g	35	7g	0g	3g	0mg	34mg	2g	3g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Pre-WO
Sweet potato - Raw, unprepared (Sweetpotato), 400 g	344	80g	0g	6g	0mg	220mg	17g	12g
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Post-WO
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 9 oz	248	0g	2g	56g	135mg	450mg	0g	0g
Snack
Plums Kirkland Signature - Dried Plums Pitted Prunes, 2 (40g)	40	10g	0g	0g	0mg	0mg	6g	1g
TOTAL:	1,907	207g	41g	167g	1,125mg	1,254mg	26g	17g

Wednesday 4 June

AM
For 40:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 20 x 1 @ 235; begin a rep every :30
+
Every :60 for 12:00:
5 kettlebell swings @ 70 + 5 burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM
complete; adding in the AD made this a whole lot easier; z1 row pace was pretty fast today (2:24 average) - old rower, damper at 6

PM
complete; purple band for the banded good mornings

KBS/burpee piece was a completely different workout than last week.  Every minute was consistently 0:22-0:24.  Got pretty tired by the last 3-4 minutes, but happy to complete this as written this week.

Wednesday 28 May

AM
For 35:00 @ Z1:
800m row
200m jog

PM
A. Clean-grip deadlift, 16 x 1 @ 235; begin a rep every :30
+
Every :60 for 12:00:
6 kettlebell swings @ 70 + 6 burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM

complete; 6 full rounds; rowed between 2:30-2:39/500m

PM

A. Complete 

+

...errrr... 12 sets done in 16:00

+

Complete; purple band 

The KBS / burpee piece kicked my ass today. Did the first 4 minutes as written, but the 4th minute took 0:48 to complete, and I looked at that 70lb kettlebell... and made the decision to skip the next minute. Then did another 2 minutes in a row, with set 5 taking 0:31 but set 6 creeped back up to 0:51. Skipped a minute, then sets 7/8, skipped a minute, sets 9/10, skipped a minute, sets 11/12 to finish by 16:00. After taking a minute off, was back down to 0:31-0:33, but the second minute was always 0:46-0:51. KBS were pretty consistent, but the burpee speed slowed WAY down.  Like, lying on the ground slow.  Ugh, I feel like such a disappointment.  I'm sorry :(

Wednesday 21 May

AM
For 30:00 @ Z1:
800m row
200m jog

PM
A. Clean-grip deadlift, 24 x 1 @ 225; begin a rep every :30
+
For 16:00:
Evens: 8 kettlebell swings, 70
Odds: 8 burpees
+
3 sets not for time:
20 banded good mornings
15 glute-ham sit-ups
10 glute-ham raises

AM

complete; rowed 4300m.  z1 pace was quite a bit faster today (2:21-2:29).

PM
A. complete
+
complete
+
complete; purple band

Sluggish this afternoon (really humid).  Burpee pace slowed considerably on the last 2 rounds; shoulders were much more tired in the second half of the EMOM than they have been in previous weeks...

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 8 oz	220	0g	2g	50g	120mg	400mg	0g	0g
Pre-WO
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 405 g	348	81g	0g	6g	0mg	223mg	17g	12g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Avocados - Raw, 62 g	99	5g	9g	1g	0mg	4mg	0g	4g
Snack
Strawberries - Raw, 104 g	33	8g	0g	1g	0mg	1mg	5g	2g
TOTAL:	1,959	211g	46g	167g	1,480mg	1,611mg	25g	22g