T_M's Cross-training adventures

[T_M]

12-14-23 Thursday

Power cleans (pause at hang; touch/pause/go reps)
145 x 3,3
165 x 3,3
185 x 3,3
205 x 3,3
195 x 5

That's it...short on time

 

[WhatWouldHulkDo]

This was a series of failed goals:

Sometimes you eat the bear, and sometimes the bear eats you

 

[T_M]

Sometimes you eat the bear, and sometimes the bear eats you

That made me laugh. And very true. Thanks Hulk.!

 

[T_M]

12-15-23 Friday

Row 1K @170 watts

KB 1-hand swings (switch hands ea 10)
45lb x 60, 60 (4 min rest between sets)

Row 1K @206 watts

KB 1-hand swings
45lb x 60,60

SSB squats
155 x 15,15

 

[T_M]

12-17-23 Sunday

Row 5K @2:18.2/500m pace
avg rate 18 spm
watts 133

Five minute break

Row 5K @2:12.7
avg rate 20 spm
watts 150

 

[T_M]

12-18-23 Monday

Power clean (pause at hang; touch, pause and go reps)
135 x 5,5
155 x 3,3
185 x 3,3
205 x 3,3

Deadlift
225 x 3
275 x 3
325 x 3
375 x 3
405 x 3,3

Row 1K @176 watts

 

[T_M]

12-20-23 Wednesday

High Bar Squat (sleeves)
95 x 10
145 x 10
195 x 5
245 x 3
265 x 3
285 x 3

SSB Squats
305 x 3 (sleeves)
325 x 3 (wraps)

Front Squat (sleeves)
145 x 3
195 x 2
215 x 1

Pendlay Rows (wide grip)
225 x 5,5,5

Row 5K @2:15.6/500m pace
avg rate 19 spm
watts 140

 

[Philippe Geoffrion]

Sometimes you eat the bear, and sometimes the bear eats you

I always thought he said “bar”…

 

[T_M]

12-21-23 Thursday

Row 6.5K @2:18.1/500m pace
avg rate 19 spm
watts 133

Short on time...a LISS 30 minute row is all I could fit in.

 

[T_M]

Late entry

12-22-23 Friday

Two hand KB swings
106 lb x 10 EMOM 1.5 minutes x 10 rounds

Airdyne pro steady state
12K @162 watt avg.

12-23-23 Saturday

100 meter walk + 100 meter "sprints" x 10 rounds

Trap Bar Farmers walk
115 x 100 meters x 2 rounds

185 x 100m, 50m, 50m

205 x 40m, 40m

 

[T_M]

12-27-23 Wednesday

Airdyne Pro bike 1K @220+ watts
Deadlift 225 x 10
SSB 155 x 10

x 4 rounds in about 40 minutes

Just trying to keep all the parts moving

 

[T_M]

12-28-23 Thursday

Airdyne bike 1K @220+watts
Front squat 145 x 5
Pendlay row 225 x 5

X 5 rounds in approx 40 minutes

 

[T_M]

Late entries

12-30-23 Saturday

Power cleans (pause at hang)
135 x 5,5
155 x 5
175 x 3
195 x 3
205 x 3

Deadlift (from 6" blocks)
225 x 5
295 x 3
345 x 3
400 x 3,3,3,3,3


1-1-24 Monday

Airdyne bike 5K LISS @127 watts

Not much to report. Hopefully build some momentum this week

 

[T_M]

1-2-24 Tuesday

Row 4 x 500 meter "sprints" on 3 minutes rest
avg pace 1:52.4/500m
avg rate 28 spm
avg watts 246

Deadlift from 6" blocks
225 x 20,20

"Sprints" in quotations because they're not all out...RPE 8-ish

Changing things up to start the year. Focusing more on HIIT style conditioning work. We'll see where it goes...

 

[T_M]

1-3-24 Wednesday

Row 4 x 500 meter "sprints" on 3 minutes rest
avg pace 1:51.7
avg rate 27 spm
avg watts 251

Front Squats (clean rack position)
145 x 5,8,8,8

Airdyne bike 10 min cool down

 

[T_M]

1-4-24 Thursday

Trap bar DL from 6" blocks (warm up sets)
115 x 15
205 x 10

TB DL from 6" 300 x 10 + Airdyne 1K @ minimum 220 watts x 5 rounds
took about 40 minutes

Airdyne easy 5 min cool down.

 

[T_M]

Late entry

1-6-24 Saturday

Row 4 x 500 meters on 3 minutes rest
avg pace 1:50.1
avg rate 28 spm
avg watts 262

Power clean (pause at hang)
135 x 5,5 warm up

185 x 3 EMOM x 6 rounds

Bike 10 min cool down

 

[T_M]

1-8-24 Monday

Row 5 x 500 meter "sprints" on 3 minutes rest
avg pace 1:51.9
avg rate 29 spm
avg watts 249

Trap bar Deadlift off 6" blocks
205 x 10
275 x 5

325 x 5 EMOM x 5 rounds

Airdyne easy 5 minutes cool down

 

[T_M]

1-9-24 Tuesday

Row 1 minute on/1 minute off x 15 rounds
avg pace 1:51.3/500m
avg rate 28 spm
avg watts 254
total meters 4,042

SSB squats
155 x 10
205 x 10
255 x 8

Sissy squats
BW x 15,15

CG Bench
95 x 20,20

I don't bench often due to impingement issues, but when I do, I go very light just to stave off some pec/delt atrophy

 

[T_M]

1-11-24 Thursday

CG Bench
95 x 15
115 x 10,10
135 x 10,10

TB DL/shrug from 6" blocks
225 x 20,20

Pendlay row (wide grip)
185 x 10,10

Row 1K easy @135 watts

Short one before dinner meeting