Sled & Run

My traps are a little sore to the touch. Break in the weather this morning so headed in during the 9am class.

Aerobic Capacity – Strength Endurance

6 Sets

  • 100m heavy sled walk (160#, target – 75-90s)
  • 400m run (target – 1:59)
  • 3:00 rest

Pretty good selection on the sled weight. I did an out and back 50m so there was some time to turn around and then get the belt off, but every sled walk was in the 1:26-1:31 range. Started out way too fast on the 400s and was still well under the target pace at the end. My splits were 1:33-1:45-1:48-1:49-1:48-1:51. Wore sweat pants and shirt so was sweating up a storm.

After the jerk PR the other day and the clean feeling good last night, I’m happy to see that my strength is still going up while putting time into the aerobic side of things. I’m also losing weight in the process, down to under 204# this morning.

I’ll get in a 20 minute ROMWOD tonight.

Other Plans

Not sore at all from yesterday’s lifting. I did a 23 minute ROMWOD during lunch. Wanted to do the strength endurance Aerobic Capacity workout, but the rain had other plans when I got to the gym before 5pm. Lifting it was…


  • 5x20kg
  • 5×40
  • 3×60
  • 2×70
  • 2×80
  • 2×90
  • EMOM
    • 5x1x97
    • 5x1x104
    • 5x1x110
  • Heavy Single
    • 116
    • 121
    • 126

Felt pretty good. Only 4 kilos under my best clean.

Clean Pull

  • 3x113kg
  • 2x3x126

Clean Deadlift

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 1 Set @ 106kg
  • 2 Sets @ 113

Pause Back Squat

Spend 3 seconds in the hole on every rep.

  • 3x70kg
  • 3×90
  • 3×104
  • 3x3x112

Positioning felt really solid with these, through every rep of every set.


5 Sets

  • 12 Weighted Sit-up (2×40# DB)

4 Sets

  • 10 Evil Wheels

I used the Rogue Oly bar for these and wow, what a difference it makes using a bar that spins well!

Three Hundo

Back to work this week! I took a couple of rest days to start the week. I did do a 22 minute ROMWOD on Monday though and today I did a 20 minute during lunch. Out in the garage around 4pm


  • 5×45#
  • 5×95
  • 3×135
  • 2×165
  • 2×185
  • 2×205
  • EMOM
    • 5x1x215
    • 5x1x230
    • 5x1x242.5
  • Heavy Single
    • 255
    • 265
    • 275
    • 285
    • 300 (PR)

I was working on a shallow dip (still gets deep the heavier the load is) and getting under the bar instead of pressing out too much. The reps were feeling snappy and had no issues with the EMOM, where I started to struggle in the first week of the program and this was heavier. I almost stopped at 275 but it was feeling so good and looked smooth on video that I went again. After 285 I actually loaded 295 on the bar. But said fuck it and threw on the 2.5s. Why go for a PR of less than 2 pounds (133kg or 293+ pounds) when I was so close to that big number. Even after all of the volume it felt so much better than a couple of weeks ago when Alex and I tried. Excited!!

Push Press

  • 2x5x178.75#
  • 3x5x191.25

Squeezed out every last pound of the % by using my fractional washer plates. 🙂 These didn’t crush me either this time around, heavier. Wonder if I’ll be sore again though.

Back Squat Jump

  • 3x3x95#


5 Sets

  • 20s L-sit (rings with bent knees)
  • 40s Rest

4 Sets

  • 16 K2E with twist (alt)

I will try to get in the next 23 min ROMWOD tonight to make up for yesterday. Could probably use it after throwing my body under so much weight.

Don’t Run a 5k Like This

Didn’t want to, but did the ROMWOD late last night. My right hamstring cramped up trying to do twisted lizard on Friday night so I figured I should get some stretching in.

Last day of my sabbatical before going back to work tomorrow. Got started at the track at 10:30. Beautiful morning for a run with the temperature around 60°.

Aerobic Capacity – Lactate Threshold

10 Rounds

  • 300m (target: 24-26s/100m)
  • 200m (target: 36-38s/100m)

No rest between intervals or sets, so essentially a straight 5k with different pacing. I did pretty well on the 300s, only going over 1:18 twice with 1:19.2 over being the worst one. The last few 200s got slower as I needed the rest to recover because I was making sure to hit the 300 paces. My final 300 was the fastest one. 😀 Definitely started to feel my legs getting heavy mid way through this session. Total time was 25:20, which is a respectable 5k. Pretty sure I wouldn’t want to run a 5k like this though.

I walked 600 meters after. Completes 9 weeks of the AC programming. Hmm, no 1 mile test in week 10.


On to yesterday’s lifting session ab work when I got home.

4 Sets

  • 15 Weighted GHD Sit-ups (25# metal plate)

4 Sets

  • 20 V-ups (hollow)

I will do the 20 minute ROMWOD at some point. Can’t wait to order pizza tonight!

F is For…

Out in the garage by 9:30 for the first day of Catalyst OTM “week” 2. Warmed up with Crossover Symmetry Activation. Wore knee sleeves since my knees were bugging me yesterday during and after class.


  • 5×45#
  • 3×95
  • 2×115
  • 2×135
  • 1×145
  • 1×155
  • EMOM
    • 5x1x162.5
    • 5x1x172.5
    • 5x1x182.5
  • Heavy Single
    • 190 F
    • 190 F
    • 190 F

Today “F” is for fuck! Felt good during the EMOM with no misses. Was only allowing myself three misses with the heavy single. First try was forward, gave it too much and the bar was going to go behind me on the 2nd rep, and third rep was forward again.

Used straps for the pulls and deads.

Snatch Pull

  • 3×185#
  • 2x3x200

Snatch Deadlift

3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift

  • 175#
  • 2 Sets @ 185

Back Squat

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

  • 3×185#
  • 3×225
  • 5×265
  • 2x5x285

I was worried going in to these after the front squats doubles yesterday and how rough these felt last week with every set at 265. I decided to take fewer warm-up sets, made sure to get the tempo rep even on the warm-ups, and took about 4 minutes of rest between my working sets. Surprisingly these felt much easier than last week. Needed that win after feeling shitty about the heavy snatch single zero. Trust the program! I did wear the belt for my 3 working sets.

I will do the abs tomorrow, but should be able to get in a 22 minute ROMWOD tonight.

Double After Double

I made up the 45 minute ROMWOD this morning after coffee time. Getting a bunch of shit done around the house before my first day back to work on Monday. Headed in for the 4:30 class.


  • 2×15 second Lizard (that’s what ROMWOD calls them) on each leg
  • 2x
    • 20s Air Squats
    • 10s Rest
    • 20s Bottom Squat Hold
    • 10s Rest
  • 20s Back Squats (45#)
  • 10s Rest
  • 20s Bottom Squat Hold (45#)
  • 10s Rest
  • 20s Back Squats (45#)
  • 10s Rest
  • 20s Jumping Back Squats (45#)
  • 10s Rest

Strength – Front Squats

Warm up to about 70% and then hit doubles with small increases for 20 minutes.

  • 4×135#
  • 4×205#
  • 2×235#
  • 2×245#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#

I put on the belt with 235 or 245. Last set was a grind on the 2nd rep.


10:00 AMRAP

  • 5 Ring Dips
  • 7 Toes to Bars
  • 21 Russian Kettlebell Swings (53#)

Everything unbroken. Finished 5 rounds plus ring dips, T2B, and 10 of the KBS. Grip!


  • 4:00 Plank

Class did a tabata, so Michelle and I held the entire time, plus the final 10 seconds of rest to get the full 4 minutes. I did mine on my hands. My low back started to heat up around the halfway point so I had to keep making slight adjustments to my hip and low back angles. Not ideal, but wasn’t quitting with Michelle breezing through it next to me.

Another 20 minute ROMWOD late.

Easy Then Sprint

Went to the track at about 11:30.

Aerobic Capacity – Aerobic Threshold

  • 35:00 easy aerobic
  • 5:00 Rest
  • 5 Sets
    • 100m
    • 2:00 Rest

Took off from the school, hit up the rail trail, looped around, and ran around the parking lots to time it out to end at my car and get a bottle of water before walking over to the track for the sprints. My 100 meter times were nothing to brag about (13.7 was the fastest), but can’t expect much from a standing start and keeping my own clock. My pace on the run was a steady 10:00/mile, which made it a total of 3.5 miles. This also counts for the Automattic Worldwide WordPress 5k as I prepare to head back to work on Monday after a 3 month sabbatical. Walked 500 meters when I was done.

I’ll do a long 45 minute ROMWOD tonight. (Wasn’t feeling good, so skipped it.)