6/19/20 - Swings, Benches, and Bikes
Lunchtime training today.
One-Handed Swings done EMOM with 36 kg - Four rounds of:
3+3
7+7
5+5
Rest three minutes
Swiss Bench - 165 x 6 x 6 - Felt this on the shoulder a bit.
Short and sweet session. Time to eat to fuel up for this afternoon’s bike ride.
Update:
Went out on the Schuylkill River Trail with my buddy Bill for 12.68 miles in ~57 minutes. This included a shelter stop because it was absolutely pouring. The only hour it rained today happened to be when we were out. Oh well. Fun times.
6/18/20 - KB Snatches, Bench, Pull-downs
Trained after work today.
Snatches with 24 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Double KB Clean and Front Squat - 32s x 5 x 5
Lat Pull-downs - 90-100 x 5 x 10-15
Great workout in some beautiful warm and sunny weather.
6/17/20 - KB Snatches and Carries
Lunchtime training in the sunshine today. The weather was perfect.
Snatches with 24 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
Carries with single 24 kg KB x 3 sets - each set done without putting bell down. Went to the hoop and back.
Waiter L+R
Rack L+R
Suitcase L+R
Great session that was exactly what I needed after yesterday’s bike ride. Felt strong and lean.
6/16/20 - Bike Ride
Beautiful bike ride on the Perkiomen Trail today. I started at Collegeville Station and went to north to Green Lane Park and back. It was 25.67 miles in 1:50:00. I’m calling it 1:50:00 flat because I had to wait forever at the last stoplight getting back to the parking lot. The weather was perfect today and I continue to love my Trek FX 3 Disc.
6/15/20 - Swings, KB Presses, Sled Work
Lunchtime training today.
One-Handed Swings done EMOM with 36 kg - Five rounds of:
3+3
7+7
5+5
Rest three minutes
KB Press - 32 x 4 x (1, 2, 3) - Really happy with these sets.
Sled Rows - 4 plates x ~60 or so - These were fun and felt good. It’s been way too long since I had the sled out.
Really great session in some nice weather. I’ve been feeling stressed with this quarantine shit lately, but this solid training session helped.
6/14/20 - Biking with Friends
I went for a Perkiomen Trail bike ride (from Graterford to Green Lane Park) with some friends on a beautiful June morning…20.68 miles in 1:47:40. It was great to see Peter and Bill after several months of quarantine bullshit.
6/12/20 - Snatches, Get-Ups, and SandBags
Lunchtime training in the sunshine today. The weather was perfect.
Snatches with 24 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Get-Ups - 24 kg x 3/side
Rounds of 2 format on the minute for 10 rounds:
150-lb sandbag shoulders x 3 (30 total)
Chins x 4 (40 total, various grips)
I thought about doing more but shut it down. I want to feel strong on my bike ride tomorrow.
6/11/20 - AM Cardio
Rode the Air Bike this morning - 16.3 miles in 45 minutes. This was a very enjoyable session. I was kept company by the Something to Wrestle podcast talking about Paul Bearer. Good times. I’m hoping to get a walk or two in later but it might be raining all day.
6/10/20 - Swings
Lunchtime training today.
One-Handed Swings done EMOM with 36 kg - Five rounds of:
3+3
7+7
5+5
Rest three minutes
Swiss Bench - 205 x 2 x 3, 185 x 3 x 5
BB Rows - 60 kg x 6, 70 kg x 5 x 6
This session was super hot and sweaty, but not really in a good way. Zeus would not stop walking in front of me during my swings and the basement part of the workout was like lifting in a swamp. My brain felt cluttered from having the house torn apart for painting and constant noise. Oh well. Glad I could get a workout in.
6/9/20 - Bike Ride
Headed out on the Schuylkill River Trail today. A tree had fallen on some power lines just before the big hill so I had to modify things a bit. Rode 16.53 miles in 1:08:43. The wind and heat kicked my butt a bit but this was still a lot of fun.
6/8/20 - KB Snatches
Lunchtime training today.
Snatches with 24 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Dan John Grad Workout (2 cleans, 1 press, 3 fronts squats) - 1 set EMOM for 15 minutes with double 24s
Bright and sunny skies with temps in the 70s. Absolutely beautiful.
6/7/20 - Bike Ride
Took the new Trek FX 3 Disc out for a shakedown ride on the Perkiomen Trail this morning. I went 23.47 miles in 1:49:35. The bike is perfect. There is not a single thing I would change. It was a beautiful morning with sunshine and temps in the 60s. I can’t wait to put more miles on the bike.
6/5/20 - Swingin’
Hot and sweaty lunchtime workout.
One-Handed Swings done EMOM with 36 kg - Four rounds of:
3+3
7+7
5+5
Rest three minutes
KB Bench - 24s x 10, 28s x 10, 8, 8 superset with
Single-arm KB rows - 28 x 10, 32 x 3 x 10
100-lb med ball over the shoulder tosses - 5 x 5 - one set every two minutes
I love training in the heat and getting a sweat going. I was wearing nothing but a pair of shorts today, and by the end of the workout I was covered in sweat, grass, dirt, rust, chalk, and a little bit of blood. Good times.
Swings felt strong and powerful. The bench and rows didn’t feel like they did much.
6/4/20 - Morning Cardio
Did 45 minutes and 16.2 miles on the Air Bike early this morning. This was a pleasant ride followed up with one awesome mile with Zeus. The Crime in Sports - Corey Dillon episode kept me thoroughly entertained.
6/3/20 - KB Snatches
Walked one awesome mile with Zeus this morning and decided to get my snatches done. I’m hoping to go pick up a new bicycle in Randolph, New Jersey, this afternoon, but it all depends on if they have it ready.
Snatches with 24 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
Very easy session on a beautiful morning with temps in the low 60s.
Did an 18 kg weight vest walk on my lunch break. Went about 2.75 miles total. Cali and I had to jog the last little bit because a crazy storm was blowing in.
6/2/20 - Presses, Maces, and Carries
Great lunchtime session today. The skies were overcast but it was still warm and Zeus helped me out.
KB Presses - 32 x 4 x (2, 3)
Quad Mace work - Whole bunch of 360s and 10-2s. I can tell I’m out of practice with my mace work…superset with
Carries - 32 x single rack and suitcase
Zeus letting me know he approves of my workout.
6/1/20 - Swings and Other Fun
Great lunchtime training session out back in the sunshine. Zeus helped me out and did lots of ball chasing.
One-Handed Swings done EMOM with 36 kg - Five rounds of:
3+3
7+7
5+5
Rest three minutes
DBL FS in “Rounds of 2” format - 5 rounds of 1:00/1:00:
Odd minutes - DBL FS - 36s x 3
Even minutes - Rest
Lat Pulldowns - 115 x 4 x 10 superset with
80-lb sandbag shoulder carries
I actually felt much stronger this session (especially on swings) than I thought I would considering my hips and glutes are still sore from Saturday’s march.
5/30/20 - Trekking on the Schuylkill River Trail
Before
Cali and I did a long walk down the Schuylkill River Trail today. We started at the northernmost trailhead by our house and walked all the way to Phoenixville and back. It was a total of 16.36 miles in 5:33:14. Roughly 40 minutes of that was our lunch stop at Nudy’s Cafe on Bridge Street.
Lunch
The weather could not have been more perfect for this adventure with temps in the 70s and bright sunshine all day. There were lots of people out enjoying the day. The only way it could have been any better is if Zeus had been able to join us, but it wouldn’t have been good for our old pup.
Cali and I are both so grateful for our health and everything else we have in life, including each other. It feels good to be in shape and able to do something like this on a whim with a person that you love and cherish.
After
Final Totals
5/29/20
Lunchtime training session on a nice warm and muggy day.
Snatches with 24 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
8 “Rounds of 2” timer set for 1:00/:45
Odd Rounds - 150-lb sandbag load to each shoulder (16 total)
Even Rounds - 4 chins (various grips - 32 total)
Great session. I love the Rounds of 2 format. I didn’t want to overdo it today because Cali and I are planning a ruck to Phoenixville and back tomorrow. Should be fun.