75

800m Sandbag run with a 40# weighted vest hoisted over my shoulders
3:40 (Done in the indoor track at SC)

Chin Ladder 3x1234

COMMENTS

• General: This was pretty brutal. One I will do a lot more in the future even after this program is over because it's fast and gets you going.
• Nutrition: Great once again.
• Body: Good. My hips were a bit tight after the run
• Sleep: 7-8 hours
• Reflections: I'm going to a wake on Friday morning and have a lot going on tomorrow so I may miss my training day on Friday. I'm not really sure what's going to go on but I've got bigger things that need to be taken care of. If I miss a day I'll count that as my rest day and train on Sunday.

76

Front Squat 2x3, 1x3+
2x3x255#
5x255# (PR)

RDL's 2x8-10
185x2x10

6 Sled Pulls with 2 plates in the case for 50m


200 Single unders

15:15:15 on the rower for 4 rounds

FM Dive Bombers 5x8

COMMENTS

• General: Good day. Front squat was a PR by a lot as I don't really ever front squat.
• Nutrition: Clean
• Body: Overall a bit sore from yesterday.
• Sleep: 9 hours
• Reflections: Not too much. Tomorrow's work out is going to ruin me.

77

Dumbbell Bench Press 10-8-6+
70# for 10
75# for 8
80# for 9

Weighted Modified Dips on Benches 2x6-8
1 Plate on thighs x2x8


4 RFT:
10 Clapping Pushups
25 52.5# Dumbbell Swings
5:47

Chinup Ladder
1234x2, (1,2,3)

COMMENTS

• General: Took a lot out of me today doing this session. The dumbbell bench press was surprisingly taxing.
• Nutrition: On point. Weekend wasn't as good.
• Body: Overall tired. Trying to catch up with my sleep to help this
• Sleep: 8 hours. Need to catch up
• Reflections: Long weekend of questionable. Need to be more careful. Going strong all week. Walked 3-4 miles with Contois yesterday at a good clip. Good catching up with him.

79 + 78

Press/Push Press 2x5, 1x5+- On the last set, go to failure with the press then do a few push presses on top of that
2x5x145#
1x6x145# Press + 3 Extra Push Presses

1 Arm DB Jerk
3x5x70#

70# KB Swings x 125 For Time
6:22

FM Dive Bombers 3x7

______________________________
Today:

Heavy Double DB Row 3x5
5x60#
2x5x65#

Deadlifts 2x4-6 (strapped)
365x5x2

Weighted Chins 2x6-8
17.5# by 6x2 (Lighter and form focus)

Rowing Intervals 15:15:15- Light, Medium, All out, 45 second rest between rounds
50 Total calories rowed

Chin Ladder
1234x2, (1,2)

Curls 2x12
40# DB's

COMMENTS

• General: SO SORE. Loving this program. Got sprints tomorrow and a rest day Sunday.
• Nutrition: Has been on point all week. Highly motivated
• Body: Tired and adjusting to volume. Very beat and sore.
• Sleep: 12.5 hours last night lolol
• Reflections: This is what training feels like. I had forgetten.

1 Mile Time Trial. 80

Quick Post today. Just want to log that I did my first 1 mile time trial in about 2.5 years (may have done it in between a few times but not all out)

5:35 in high school. 18 years old at 180# and 775# CrossFit Total

5:45 at age 20, weighing 205# and with a 1085# CFT (probably higher just current PRs)

Strength works.


Going to bikram yoga tonight. Got a killer wod tomorrow too. Enjoying doing more than 3 work outs a day. Lets go

81

Back Squat
5x45
5x135
5x225
2x5x305
6x305#

GHRs 40 total
12, 12, 16


6 Sled Drags progessively advancing the weight in the sled- didn't time


100 pushups on FM (5 sets of 20)


COMMENTS

• General: Legs are shot. Going to be a long day of recovery tomorrow. Good day overall. Enjoyed the sled pulls
• Nutrition: On point
• Body: Upper body sore. Legs ruined and will be worse..
• Sleep: 9 hours
• Reflections: Get to run a 1 mile TT tomorrow. Ouch.

82

Incline Bench Press 2x6-8
8x45#
6x135#
175# by 7, 6

DB 1 Arm Bench Press 3x6
3x6x55#

50 Total Dips- Did them modified on the bench but controlled
17, 17, 16

Chinup Ladders (1,2,3,4,5 rest amount it takes to do previous set)-
2 sets of 1,2,3,4


3x3 min of jump roping

COMMENTS

• General: Going to be very sore tomorrow. Very interesting day today. Jump roping was a lot harder than I expected.
• Nutrition: On cue.
• Body: Overall tired now and guaranteed to feel worse tomorrow lol, not used to a lot of these movements or the volume
• Sleep: 8-9 hours
• Reflections: Enjoyed day 1. 82 more workouts to go. December 22 here I come.