Bro Thursday

Yesterday I rode in a cart for golf because I didn’t want to walk that much on my injured calf. Today golf was rained out again. No improvement with my calf and I woke up with my back feeling like I did something to it yesterday. I felt fine golfing though and the only other thing I did besides work was clean the grill. Who knows. I’m being smart and staying home from the gym even though the workout looks really fun.

Year of the Engine – Endurance

30:00 Airdyne

Did 844 cals and 11.04 miles (17,767m). I was glad the pedaling didn’t bother my leg.


Bench Press

  • 10×45#
  • 4×95
  • 4×135
  • 4×165
  • 4×195
  • 4×210
  • 6x4x225

Last set was my best one after feeling like a struggle for the rest. I was a bit tentative with the other sets and just went for explosive reps to finish.


10:00 EMOM (alt)

  • 7 Strict C2B Chin-ups (far bar)
  • 20 Banded Press-downs (green)

Here’s my final set of chin-ups…

Rake It

My glutes are still sore today. Woke up with an alarm at 7:30 to make sure I had enough time to eat and shower before the 9am class.


  • High Knees
  • Butt Kicks
  • Zombie Kicks
  • Power Skips
  • 10 PVC Passes
  • 10 Air Squats
  • 400m Run


Team of 3

  • 12:00 AMRAP
    • 250m Row
    • 2 Dumbbell Snatch (50#)
    • 2 Dumbbell Squat C&J (50#)
    • 2 Dumbbell Snatch
    • 2 Dumbbell Squat C&J
  • 3:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 15 Air Squats
    • 10 Push-ups
    • 5 Strict C2B Chin-ups

One person is always rowing or running. After the cardio piece, you do your other work and then rest. I teamed up with Tom and Doug. I got through 4 rounds of the first AMRAP and then 4 rounds of the second plus about 150 meters of the run when time ran out. Decided to do the chin-up variation today and they felt really good. All of the bicep work must be paying off.

Decided I won’t do an Engine Builder workout today since I’m going to rake the lawn and my WHOOP recovery score is low.

Strict C2B Singles

I really need to get this sleep in order! Yesterday was a very needed rest day. Feeling those accessory movements from Tuesday in my upper body. Out in the garage around 3:30 and I broke the handle on the gas line so couldn’t heat it up. Brrrr! Actually it was 46° in there which isn’t horrible.


  • 5:00 Ski Erg (1,078m)

Gymnastics Strength

E15S 10:00

  • 1 Strict Chest-to-bar Chin-up

No issues with these. Wanted to get in some volume without fatiguing my muscles before thrusters. Got ready for thrusters with 10×45# and 5×75#

Thruster Attack Week 9 Workout 2

Every 1:45 – 5 Sets

  • 15 Thrusters (95#)

Felt better than last week, but going on the 1:30 next week will add some discomfort. Two more workouts!

Calm Sunday Morning

Completely forgot doing any ROMWOD yesterday while watching ALL THE sports. Big Ryder Cup day today! Went to the track just after 10am. Cool calm morning, which was great for running. Warmed up with an easy 400 meters and then rested 3 minutes.

Aerobic Capacity – VO2 Max

  • 4x
    • 800m (target – 3:31)
    • 2:00 Rest
  • 5:00 Rest
  • 4x
    • 200m (target – 0:36)
    • 2:00 Rest

Took a minute to catch my breath and then walked a lap.

Maybe my best track session yet. I hit the low part of the assigned pace ranges on every single interval. My 800 splits were 3:29-3:29-3:25-3:28 and the 200s were 35-35-36-34 seconds. Went out way too fast on the first 200 meters of the opening 800, but found a nice steady pace for the rest of them. No struggle to get appropriate times, even by the 4th one. Felt really good on the 200s too.

Hmm, still no 1 mile test in the coming week. Though with the 2nd workout of the week, I’m guessing that test may be the week after.

After the Ryder Cup I felt like doing something so headed out to the garage.

Accessory / Gymnastics

32:00 EMOM (alt)

  • 4 Strict HSPU
  • 4 Strict C2B Chin-ups
  • 6 Strict Ring Dips
  • 6/6 Landmine Rows (85#)

Hopefully will get in that 44 minute ROMWOD tonight.