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  1. #1
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    Default Grouchy Training

    Cliffs Notes - former military, now a husband and dad with a blue collar job who still tries to keep fit and do fun hard things. Got another child coming on the way in the summer so things may be getting busy soon.

    Most of my workouts are before 6am in the morning. I have some prior injuries from the military but have been working around them. Started lifting weights seriously in 2006, just got back into barbell work several months ago. Starting a new 6 week block and wanted a place to keep track, so here we go. Starting it up tomorrow.
    Last edited by Grouchy; 02-23-2020 at 12:49 PM.

  2. #2
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    Strength training this morning.

    Snatch - 7 sets. Final work set 110# for a single, a bit too heavy to start as I ended up doing power snatches near the end. Going to drop the weight a bit and do full snatches.
    Bench - 7 sets. Final work set 170# for a single.
    Press - 5 sets. Final work set 105x5.

    Finished with 3 rounds of a superset of sumo deadlift high pulls (95#) and one arm KB swings (20kg).

    In the evening worked with my youngest on his baseball skills then did some hill sprints with my oldest.
    Last edited by Grouchy; 02-25-2020 at 08:10 AM.

  3. #3
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    20200225:
    Endurance session. Alternated sets of hard running with total rest on my usual hilly route near my house. I ended up doing 1.68 miles at an average 9:31 pace, about 30 second better than my best on these hills so far.

    Might try to hump a mile or two later.

  4. #4
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    20200226:
    Modified "9/11 Tribute workout". Row distance was half and weights were Rxed. Total time 31:07.

    Row 1000m.
    Box Jumps x11 @ 24" height.
    Thrusters x11 @ 85#.
    Burpee Pull-Ups x11.
    Power Cleans x11 @ 125#.
    Elevated Pike Push-Ups x11.
    Kettlebell Swings x11 @ 24kg.
    Hanging Knee Raises x11.
    Sumo Deadlift x11 @ 125#.
    Push Jerks x11 @ 75#.
    Row 1000m.

  5. #5
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    20200228:
    Cleans - Worked up to a single with 140#.
    Sumo Deadlifts - Worked up to a single with 295#.
    Squats - Worked up to 200x5.

    Pull-Up/Dip Superset - 9 and 17.
    Last edited by Grouchy; 03-01-2020 at 09:06 AM.

  6. #6
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    20200229:
    AMRAP in 5 minutes: 24kg kettlebell swings x10 and burpees x5. Made it almost 6 rounds. 60 swings and 29 burpees.

    Rested a few minutes.

    21-15-9-6-3 of sumo deadlift high pulls and push presses, both done with a 45# rucksack. Completed in about 8:17.

    I then did a 5 mile ruck march with some friends, and we got into the cold water by the marina at the end to cool off. It was about 26 degrees out, so cool off we did.

  7. #7
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    20200302:
    3 mile run with my oldest son, his first 3 miler. 47:06, he did well.

    20200303:
    Snatch - 7 sets. Final work set 95# for a single, form better but still not full snatches.
    Bench - 7 sets. Final work set 170# for a single.
    Press - 5 sets. Final work set 110x5.

    Finished with 2 rounds of a superset of sumo deadlift high pulls (100#) and one arm KB swings (20kg).

  8. #8
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    20200304:
    Good Mornings - 8 sets, worked up to 145x3. Taking it slow with these, it's been years since I've done them.

    "Half Cindy" - 10 minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. I managed 6 rounds and 2 pull-ups for a total of 32 pull-ups, 60 push-ups, and 75 air squats.

    Going to do an interval run with my son this afternoon.

  9. #9
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    20200306:
    Thrusters: 7 sets, worked up to 125x3.
    Supine Ring Pull Ups: BW, feet on 24” box. 13, 8, 6.

    AMRAP x15M of 24” box jumps and front squats with 125#. Total was 70 box jumps and 14 front squats.

  10. #10
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    20200307:
    Cleans: Eight sets, worked up to 155x1.
    Sumo Deadlifts: Eight sets, worked up to 300x1.
    Squats: Five sets, worked up to 205x5.

    Pull-Ups/Dips Superset: 14 and 21.

    Going to try to hump a few miles later.
    Last edited by Grouchy; 03-07-2020 at 11:22 AM.

  11. #11
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    20200309:
    Double METCON day.

    AMRAP x15 minutes of 250m row, burpees x10, and 20kg kettlebell swings x10. 5 rounds total.

    Rested 5 minutes, then AMRAP x10 minutes of thrusters x21 @ 65#, sit-ups x15, and 20m bear crawls. The thrusters crushed me, I only managed 2 rounds and barely finished the bear crawl on time.

    Training run with my oldest later, and then some baseball practice with my youngest.

  12. #12
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    20200310:
    5x400m sprints, average time ~1:40. Rested 2 minutes between runs. Rucking a mile or two later on today.

  13. #13
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    20200311:
    Snatch - 7 sets. Final work set 95 for a single, form better but still not full snatches. Did some overhead squats with the empty barbell after.
    Bench - 7 sets. Final work set 175 for a single.
    Press - 5 sets. Final work set 110x2, smoked.

    No time for sumo deadlift high pulls and swings.

 

 

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