Below is my training log for January 2017. The training is for life in general and for my 2017 to-do list specifically.
==TOTAL PUSH-UPS FOR JANUARY 2100==
Sunday, January 1 – 100 Push-ups
Monday, January 2 – 100 Push-ups
Tuesday, January 3 – 100 Push-ups
Wednesday, January 4 – 100 Push-ups
Notes: Push-ups are going ok. Sets of 20-25 are standard right now. The first 10-15 of each set are easy, and then the arms start to feel very heavy.
Thursday, January 5 – 100 Push-ups
Strength – Back Squat (~80% of 1RM) 3-3-3-3-3-3-3 15 minute time cap
Work Capacity –Kettlebell Clean 5 reps @ 24kg, Box Jump 6 reps 24″, Burpee 7 reps, 7 Rounds for time.
Notes – Lower back didn’t feel right on the back squat. Reduced weight to 185lb. The WOD was supposed to be hang cleans at 135… I’m very out of practice on cleans and had to opt for KB cleans. Humbling…
Friday, January 6 – 100 Push-ups
Saturday, January 7 – 100 Push-ups, 1.5 hours of shoveling snow
Sunday, January 8 – 100 Push-ups
Monday, January 9 – 30 Push-ups (first fail in the 100 push-ups per day… womp, womp)
Strength – Work up to a 5RM Strict Press, 10-minute time cap // 110lb (pr)
Work Capacity – Row 400m, 11 pull-ups, 7 GTO @ 95lb, 4 rounds for time (15:50)
Durability – 7 Burpees EMOTM 12
Notes – Failed the 110 the first try. Got my head right and attacked it. Good to have new PR. The display on the rower was broken, so guessed on the distance. I pull 10m +/- per pull, so did 40 pulls. As for the push-up, as usual, I remembered late in the evening that I hadn’t done all of them. I chose to not do them. Laziness won, flat out. Lame.
Tuesday, January 10 – 50 Push-ups
Durability – 5000m Row for time. (??:??)
Notes – Rower screen is broken. I typically row longer distance rows in the 1:50 per 500m pace. My (very) old 5K row was just over 21 minutes. I split the difference and decided to row 20 minutes with what felt like my 1:50 pace. Felt really good. Nice grind. As for pushups, did 50 in the morning and honestly forgot the other 50 in the evening.
Wednesday, January 11 – 100 Push-ups
Strength – Front Squat 165lb, 3-4-5-4-3-4-5-4-3 on 90sec
Durability – 300 Kettlebell swings @ 20kg NFT.
Notes – Squats felt good. KB Swings were ok. Did sets of 50. Been really tight in the back lately. The whole chain back there is tight. Need to work on mobility.
Thursday, January 12 – 100 Push-ups
Auxilary – Bar Muscle-up progression (did not get one… but got close)
Strength – 5 Front Squat @ 100lb EMOM for 10 min.
Notes – First time working on the bar muscle-up. With some work, I think I’ll get it.
Friday, January 13 – REST Sprained neck. Not able to get out of bed today.
Saturday, January 14 – REST – Neck a little better, but painful to move too much.
Sunday, January 15 – REST – Pain significantly better. Much more mobility. But, still plenty of issues. Not sure how long till back in the action.
Monday, January 16 – 10 Push-ups
Strength – 3,2,1 Overhead Squat (65,75,80) 3,2,1 Front Squat (155,165,175) 3,2,1 Back Squat (155,165,175)
Auxiliary – 30 ring-dips NFT
Notes – Wanted to take it easy. Neck feeling better but didn’t want to hurt it going as heavy as I should have on the strength. Overall, felt pretty good. Still got kinks in my neck, but way better.
Tuesday, January 17 – 10 Push-ups
Work Capacity – 4 Pull-up, 4 Ring dip, 4 STO @ 95lb, 8 kettlebell swings @ 20kg. AMRAP 20 (8+8reps)
Auxiliary – 30 RDL @ 135lb
Notes – Workout was tough. Neck was feeling really tight and I wondered if it was worth it to push through. For better or worse, I did.
Wednesday, January 18 – 80 Push-ups
Work Capacity – 21,15,9 – Box Jump (24″), Lunge, Burpee (11:04)
Durability – 1 pull-up, 2 push-up, 3 squat every 30 seconds (8 minutes total)
Notes – Neck was tight before, during, and after the workout. Has felt better as the day goes on. The WC stuff was good. Kept pace and moving the whole time. Durability was more of a cool-down. Finally trying to get back on the 100 push-ups a day.
Thursday, January 19 – 100 Push-ups
Strength – 5×5 Strick press 95lb
Work Capacity – Row 10 cals, push-ups 15 reps, Sit-up 20 reps – 4 rounds for time (6:??)
Notes – none.
Friday, January 20 – 100 push-ups
Strength – Work Up to a Heavy Single in the following complex: Snatch Grip Deadlift + High Hang Snatch + Drop Snatch + Overhead Squat – Worked to 95lb
Work Capacity – Run 400m, Deadlift (225lb) 5 reps, pull up 10 reps – AMRAP 20 (5 rounds – 2 reps)
Notes – Super light on the complex because I suck at those things and am out of practice. For the WC, I had to sub aerodyne for the run and half way through I had to drop to 135 on the DL because I was dropping the 225 and it was disrupting my office (where I was working out). So, it was a super frustrating workout. Neck like 99% better.
Saturday, January 21 – 100 push-ups – Rest Day
Sunday, January 22 – Full Rest Day
Monday, January 23 – 150 Push-ups (see below)
Work Capacity – 5 pull-ups, 10 push-ups, 15 sit-ups – 25 minute AMRAP (15 rounds + 3 reps)
Notes – I was supposed to do snatch work today but after first lift, my knee freaked out. Felt like a needle in there anytime I squatted. So, went for the WOD above instead.
Tuesday, January 24 – 0 Push-ups
Strength – Back squat 185, 3 reps x 7 sets
Work Capacity – 7-minute AMRAP Burpee (111 reps)
Notes – Knee is a little weird on squats again. Was able to do it without feeling like I was being stupid. Feels like a little pin in there. As for burpees, my goal was to hit 60-90 and I wanted to keep a steady pace with no break in form. Went as planned and feel good about it.
Wednesday, January 25 – 0 Push-ups
Work Capacity – 7 Front Rack Lunge @ 65lb, 7 Pull-ups, 7 Box jumps @ 24″, 7 Rounds for Time (8:11)
Durability – 30 Med Ball Sit-Ups @ 20#.
Notes – The WC was harder than I thought it would be.
Thursday, January 26 – 0 Push-ups
Strength – Strict Press 3,2,1, (85,105,125) Push Press 3,2,1, (125,135,155) Jerk 3,2,1,1,1 (120,135,145,155,175)
Work Capacity – 21, 18, 15, 12, 9, 6, 3 Wall Ball/Burpee. (10:33)
Notes – Presses felt ok. Working a lot on my stabilization and approach. The Jerk felt great. Been a while since I’ve done them and they felt light. Probably could have gone heavier if I wasn’t tired from all the previous presses. As for the WC, it was harder than I thought. Had to break up the Wall Balls after the first set.
Friday, January 27 – 270 Push-ups (see below)
Work Capacity – 5 Pull-up, 10 Push-up, 15 Air Squat – 30 Minutes EMOM.
Notes – Stayed on the EMOM for 22 rounds. After that, I managed another 5 rounds + 5 reps. The daily push-ups have really paid off! For the record, that’s 140 pull-ups, 270 push-ups, 405 air squats.
Saturday, January 28 – 0 Push-ups
Ruck – 7 miles, 30# + water
Notes – Somehow, this was my first ruck of the year. Felt fine.
Sunday, January 29 – 0 Push-ups REST DAY
Notes – None
Monday, January 30 – 100 Push-ups
Work Capacity – Row 4 min max calories. Rest, then row every other minute for 20 minutes.
Notes – Stupid rower display doesn’t work, so just did max effort row on all of the above. It was ok.
Tuesday, January 31 – 100 Push-ups
Strength – 15 minutes to work up to a heavy lift on complex of 1 Clean + 1 Power Jerk + 1 Split Jerk (155)
Work Capacity – 50 Single Unders, 9 Hand release push-ups, 14 sit-ups – 5 RFT (5:09)
Notes – The WC was annoying. Super easy and barely breathed hard on it. There was a harder workout option, but it involved STO @ 135, which I can’t do for more than a few reps. So, the workout options were impossible or super easy. Blah.
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