Month: December 2018

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2019 Resolutions and Goals

  1.  Read or listen to 12 or more books
  2.  Work out more than 160 times
  3.  Bike more than 300 miles
  4.  Play 30 rounds of Golf
  5.  Continue to practice my typing skills
  6.  Practice yoga twice a month (only hot yoga will count towards work out count)
  7.  Attempt to meal prep with also some baking mixed in
  8.  Start to learn how to code in the Python language
  9. 30 Days consecutively sober

Most of my resolutions are fitness based- So 2019 will be my year of fitness!  All of the above should be easily doable as long as I stay committed and don’t go off track for a month or two as I have done so in the past.  To help keep myself on track I will include my progress to the weekly summary blogs.  So there will be a ton of more blog content to post to this page generally on a weekly basis to review the week in totality.

I have never really put to much stock in New Year New me, but I am giving it the old college try and feeling very positive about the possible outcomes of my goals.

Cheers and Happy New Year!!

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Weekly Summary 12/9/2018

TL:DR 2 Work outs and blew my back out.

It was a wild week for me.  Only 2 workouts due to my back issue, which seems to be healing just fine.  I’m hoping to be back in action by Wednesday. 

Had good golf strategy session to talk about this off season protocols and how to get better with out swinging a club.

Huge Bears win to cap off the week.

12/4/2018

A. 5 min clean position instructional work

B. Segmented clean deadlift x2 + Segmented clean pull x2
4x(2+2); Rest 60-90s

C. @ 0:00—
30 power cleans (95/65)
30 row calories
@ 5:00—
20-10:
Power cleans (95/65)
Row calories
@ 10:00—
15-10-5:
Power cleans (95/65)
Row calories

12/3/2018


A. Supinated flexed arm hang
Accumulate 6 sets of consistent duration; Rest 60sTraining notes:
B. 20 min AMRAP:
20 air squats
15 push-ups, hand-release
10 pistols, alternating
5/arm single-arm DB snatch (70/50)

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Weekly Workout Summary 12/2/2018

TL:DR 4 Work outs

12/01/2018

Row 7,500 Meters

11/29/2018

For time:
75 double DB front squats (35/20)
600 Single-unders
3 miles assault bike/2000m row
50 double DB front squats
350 Single-unders
2 miles assault bike/1000m row

11/27/2018

A. 5 min AMRAP:
burpee chest-to-bar pull-ups or burpee pull-upsR

B. For time:
27 deadlifts (155/105)
21 handstand push-ups
21 deadlifts (155/105)
15 handstand push-ups
15 deadlifts (155/105)
9 handstand push-ups
9 deadlifts (155/105)

11/26/2018


A. 10 minute handstand skill work

B. “18.1”
20 min AMRAP:
8 toes-to-bar
10 single-arm DB clean & jerks (50/35)
14/12 row calories