When I got home from golfing last night my legs were like jello. I rode in the cart too so the 2 hours at the gym really caught up to me. Out in the garage at 11 to finish up the 2nd half of lifts I did before class yesterday.


  • Crossover Symmetry Activation
  • 5:00 Air Dyne (1.48 miles)

Tall Clean

  • 4×45#
  • 4×95
  • 2×135
  • 2×165
  • 2×185
  • 2×195
  • 2×205
  • 2×215
  • 2×225

I put on the belt starting with 185, but gave the knee sleeves a rest. No “Clarking” today! Got that double at the end without dropping it.

Clean Lift Off

  • 2×255#
  • 2×285
  • 2×305
  • 2×315
  • 2×325
  • 2x2x335

All hook grip. Kept wearing the belt. After each set I jumped on the GHD for 10 weighted reps with the 20# medicine ball. Since I missed out any GHD work last week I stepped it up with the 70 reps; I have always stuck around 50 reps when doing weighted. I actually kept the belt tightened up on the sit-ups and it felt good.

Yard work after lunch for a couple hours and then over to the gym by 6pm. I did end up returning those On shoes in exchange for a pair of Saucony, which I had never tried before. First day wearing them.


Aerobic Capacity – Aerobic Threshold

  • 30:00 Easy Aerobic Run
  • 5:00 Rest
  • 6x
    • 10s Sled Pull Sprint
    • 1:30 Rest
  • 2x
    • 20s Sled Pull Sprint
    • 2:00 Rest

Don’t know if I’ve ever tried to sprint with a sled behind me. Was supposed to use a weight that would take 8-10 seconds to go 30 yards. Made a big guess and loaded 90# on the 25# sled for the pull sprints. With how long the grass was it ended up being too much resistance.

Went 3.03 miles on the run. I paced off 50 steps (about 50 yards or 45 meters) after the final 20 second sprint. Better than being too easy? Who knows, but it was tough so probably did the trick.

Will knock out a 20 minute ROMWOD and do some e-stim on my back, which has been tight all day.

In Early

Got to the gym just after 10 to get in the strength lifts from the next lifting day since the workout I programmed for class didn’t have any weights involved.


  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Reverse Hypers (210#)

Shoulder Press

  • 5×45#
  • 5×95
  • E3M
    • 10×125
    • 8×135
    • 6×145
    • 4×152.5
    • 3×160

I put on the belt after the set of 10. Was really over-extending a lot today, which is not great for my back. It was a struggle so I cut back 2.5# off the final set too.

Front Squat

  • 6×45#
  • 6×135
  • 3×205
  • 3×235
  • E2M – 7 Sets
    • 3×260

Put on the belt with 205 maybe? Felt solid. Could tell my power draining in the last few sets. Glad those lifts are done. Hopefully tomorrow I can knock out the other half of the week 4 day 1 work.

Class Warm-up

  • Ladder Footwork Drills
  • 20 PVC Passes

Gymnastics / Accessory

21:00 EMOM

  • 3 Muscle-ups
  • 12 V-ups
  • 8 Box Jumps (30″)

Felt a lot more fluid on the muscle-ups today. Slower and controlled on the v-ups so they wouldn’t aggravate my back.


  • 20 T2B
  • 15 HR Push-ups
  • 30 Air Squats
  • 15 HR Push-ups
  • 20 T2B
  • 15 HR Push-ups
  • 30 Air Squats
  • 15 HR Push-ups
  • 20 T2B

Nice little chipper. I put on my new-ish grips to save my hands since the lifting has really been beating them up. Did all sets of 5 on toes to bars except finished with 5 singles. Took me 8:55.


  • 400m OH KB Carry
    • 200@70#
    • 200@53#

The seventy pounder was way too heavy!! Went inside quick and swapped it out. Still not easy. I think I should be doing something like that more often because it was a struggle, though hard to say how much all of the other work affected it I guess.

Golfing this afternoon in a cart and will do a 20 minute ROMWOD tonight and probably e-stim my back a few times too because it’s already feeling tight.

Back At It

My back was really tightening up yesterday. I did use some e-stim on it last night that seemed to help and it feels better this morning. Out in the garage before 11 to try to finish up the lifting work I had to quit on Tuesday. Started with Crossover Symmetry Activation.


3 second lift off on all reps.

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 5×145 (3-2)
  • 5×155 (3-2)
  • 5×165 (2-2-1)
  • 5×175 (5×1)
  • 5×185 (5×1)

No misses!! Had to start using chalk at some point because the bar was slipping on my thumb during the lift offs. Stoked I was able to get through it today and get back on track.

Clean & Jerk

3 second lift off and a 3 second pause in the split

  • 3×95#
  • 3×135
  • 3×155
  • 3×175
  • 3×185
  • 3×200
  • 3×215
  • 3×225 (2-1)
  • 1×235
  • 1×240
  • 1×245

I put on the belt with 200+. The programming called for 3 reps with about 240 at the end. I planned to just do it with 235 but was feeling good when I got there and decided to make a couple jumps.

Should go without saying that all reps with both movements were to full squats. Finally done with week 3 and on to the final week. Looking forward to finishing up this cycle and getting back to full lifts from the ground without pauses and tempos. Big golf week with our end of the season tournament so I’ll probably split up some of the lifting workouts and not try to rush to finish the cycle. Better to get through it in one piece.

Wanted to GHD today but 2 hours was enough working out plus enough stress on my back for the day. I took my time and wasn’t going to rush anything though, not knowing how my back would hold up. A 23 minute ROMWOD in schedule for tonight.

3 Run Week

Yesterday I walked 18 holes and planned on trying to finish the lifting workout I had to stop a few days ago. Still felt my back a few times on the course and through the day so decided to rest it a couple more days. Hopefully tomorrow. Did a 23 minute ROMWOD last night.

With this back, I’m able to get in more running, which is a good thing I guess. Went to the track around 10am. Warmed up with a 400m jog and then 2:00 rest.

Aerobic Capacity – Lactate Threshold

  • 3 Sets
    • 600m (target – 2:50)
    • 1:30 Rest
  • 4:00 Rest
  • 3 Sets
    • 200m (target – 0:38)
    • 1:30 Rest
  • 4:00 Rest
  • 3 Sets
    • 500m (target – 2:16)
    • 1:30 Rest
  • 4:00 Rest
  • 3 Sets
    • 200m (target -0:38)
    • 1:30 Rest

Wasn’t bad at all. I expected the 200s to hurt a lot more and they were no big deal. My 600s were 2:47, 2:49, and 2:47, the first set of 200s were 36, 38, and 36 seconds, 500s were 2:14, 2:13, and 2:12, and finally the last set of 200s were 38, 36, and 37 seconds. Immediately went into a 700m walk without any rest.

Completes 4 weeks worth of AC programming. Starting to get more comfortable with different paces and running in general.

Time for a 20 minute ROMWOD.

About 600

Headed right to the track when I got up this morning.

Aerobic Capacity – Lactate Threshold

6 Sets

  • 3:00 Run (target pace of 30-32s/100m)
  • 45s Rest

Didn’t even warm-up since the pace didn’t look aggressive at 8:00/mile. Felt really good and found the zone with that pace. At 30s/100 it would be 600m and I got an extra 5-15 every round so was running about a 29.5 second average. Walked 400m and headed to grab breakfast.

Golfing and will try to do a 45 min ROMWOD tonight.

Know When

Forgot to mention yesterday that my back was acting up pretty often on the golf course. The crazy thing is I never feel it during a swing; it is always when I’m standing around on the tee box or on the green. Did a 22 min ROMWOD this morning to make up for yesterday’s miss. Went to the gym around 1pm.

Back Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Back Squat

Pause 5 second on the 1st rep of each set.

  • 6x20kg
  • 6×60
  • 2×90
  • 2×107
  • E2M – 6 Sets
    • 2×120

Put on the belt starting with 107 to help protect my back, though I’ve done this whole squat session without the belt previously.

Snatch balance + OHS

  • 3+1 20kg
  • 3+1 40
  • 3+1 50
  • 3+1 56
  • 3+1 61
  • 3+1 66
  • 2+1 70
  • 2x 2+1 75
  • 1+AMRAP 61

Put on the belt with 70kg. Dropped every snatch balance to my back for the next rep. Did have one miss on the 2nd rep of the first set with 75. Thankful for no pauses on these today. Managed 10 reps on the AMRAP.

Snatch with 3-second lift-off

  • 3x20kg
  • 3×40
  • 3×50
  • 3×60
  • 3×65, 2×65
  • 3×70, 2×70
  • 2x2x75, 1×75

Missed 3 times with 75 and then after a miss at 80, I was going to continue with no more tempo lift offs. When I missed the first full snatch I could tell I was favoring my back. Ended the session, missing out on the 5 reps with both 80 and 85. Missed all the C&J as well. Live to lift another day.

I’ll do another ROMWOD tonight for 20 minutes and maybe get out the TENS unit.

Sled Then Run

Walked 18 this morning. Got to the gym around 6pm I think. Did an easy 400m jog and rested 3 minutes before starting the workout.

Aerobic Capacity – Speed/Strength Endurance

5 Sets

  • 50m heavy max effort sled push or pull
  • 300m Run (target – 1:29)
  • 3:00 Rest

I wish I had seen more details on the sled work beforehand, because it was supposed to take 25-30 seconds. I pushed the prowler with a total load of 135# and it was only taking me 15 seconds. I ended up doing an extra 6th set since I had to get the prowler back across the parking lot anyway. My round times were 1:40, 1:37, 1:42, 1:41, 1:42, and 1:39 so was under target pace for all of the runs. That workout completes 3 weeks of the Aerobic Capacity work.

Had to hurry home and mow the lawn before dark. My iPhone says 10.5 miles on my feet today and I’m exhausted. Skipping out on ROMWOD tonight.