College Football is Back!

With the return of college football this past weekend, I’ll leave this here.

Clemson Paw

GO TIGERS!!!

Okay, now on to this week’s training. Only a five day week for me. I felt like taking the whole weekend off with it being a holiday weekend. It’ll do my body good.

Fitness

27 August 2018

Row Conditioning

3 x 1000m with 90 seconds rest

4:31 – 4:13 – 4:05

3 Rds

In a 3 minute window, 3 minutes rest between rounds:

12/9/6 Power Cleans 135/155/185

15/12/9 Box Jumps 24″

Max Calorie Bike in remaining time

Scores – 29/30/35 Calories

AMRAP 13

60 DB Snatch 50#

50 Wallballs 20# 10ft

40 Calorie Row

30 Burpee Box Jumps

10 Chest to Bar Pull-ups

Score – 167 reps (17 Burpee Box Jumps)

28 August 2018

Back Squat

5@135 – 5@135 – 5@225 – 5@275 – 3@295 – 3@325 – 3@355

Partner WOD (Split Work)

6 RFT:

25 foot DB walking lunge 50#

15 Hand Release Pushups

30 Double Unders

15 Toes to Bar

25 foot DB walking lunge

Time – 14:38

Partner WOD (3 people, each does the same work back to back to back)

30-24-18-12-6 Calorie Bike

10-8-6-4-2 Power Clean 155#

Time – 19:32

29 August 2018

EMOM 10

3 Squat Snatch 135#

AMRAP 20

250m run

20 Calorie Row

20 DB Snatch 50#

20 Wallballs 20# 10ft

Score – 3 Rounds

Strength Endurance

100 Strict Press 95#

30 August 2018

3 RFT (Rest equal to work per round):

12 KBS 70#

12 Ring Dips

12 Abmat Situps

12 Pullups

Time – 9:47 (1:50/1:57/2:13 per round)

Bike Conditioning

25-50-75-100 Calories for time – Rest 3 min between efforts

1:27 – 3:56 – 5:59 – 7:55

31 August 2018

Deadlift x 3

225-275-315-365-385-405-435

Bench Press x 3

135-185-205-225-245-265-275

For Time:

“Air Force”

20 Thrusters 95#

20 Sumo Deadlift High Pull 95#

20 Push Press 95#

20 Overhead Squats 95#

20 Front Squats 95#

EMOM 4 burpees

Time – 7:50

6 Rounds

30 Calorie Row

15 GHD Situps

Typhoon Week!

So here in South Korea this week we had the threat of severe weather from a typhoon making its way through the peninsula. There was a lot of worry and panic with people rushing to the stores to stock up on water and foods. I’m happy to say that in our immediate area things were nothing more than a bit of winds and some rain. No major damage occurred and from what I know no injuries were sustained. The only down side was that the gym was closed on Thursday due to preparations for the storm so I had a mandatory rest day. Oh well, it may have been good for me.

Fitness

Here’s how the week looked. Toward the end I was feeling tired and sluggish so some times and weights were slower and lighter than normal.

20 August 2018

Row Conditioning

750m x 6 with 1 minute rest between efforts

3:12 – 3:07 – 3:04 – 3:04 – 2:58 – 2:55

Every 1:15 for 10 Sets

1 Hang Power Clean – 1 Hang Squat Clean – 1 Push Jerk

135-135-155-155-185-185-205-205-225-245

4RFT

24 Calorie Bike

18 KBS 53#

12 Box Jumps 30″

Time – 13:49

Partner Workout

5 Rounds each, alternate rounds, if you drop the bar, 10 bar facing burpees

5 Front Squats 95#

10 Shoulder to Overhead 95#

10 Alternating Overhead Lunges 95#

Time – 10:06

21 August 2018 

Deadlift x 5

225-275-315-365-405-435

Every 3:00 for 5 rounds

15 Calorie Row

10 Thrusters 95#

8 Chest to Bar Pull-ups

21-15-9

Hand Release Pushups

Wall Balls 30# 10ft

Abmat Situp

Time – 5:54

22 August 2018 

EMOM 20

  1. 10 Bar Dips
  2. 2 Rope Climbs 15ft
  3. 40 Double Unders
  4. 10 GHD sit-ups
  5. Rest

Bike Conditioning

With a partner bike 15,000 meters, switching every 750 meters.

Time – 21:29

24 August 2018

Front Squat

135×5 – 185×5 – 225×5 – 255×5 – 275×5

10-9-8-7-6-5-4-3-2-1

Power Clean 115#

Bar Facing Burpees

Time – 10:18

Row Conditioning

2,000 meter row

Time – 8:25

25 August 2018

Push Press x 5

75-95-115-135-155-175

Partner Workout – Alternating rounds, untimed. 

20 Calorie Bike

40 Yard Sled Push (352# for 4 rounds, 488# on 5th round)

then 2 heavy 20 yard sled pushes

1) 622#

2) 737#

Core Work

10 GHD Sit-ups prior to each set of

2-4-6-8-10-8-6-4-2 Dual KB Deadlifts at 88#

Podcasts

Freedom

Do you listen to podcasts? I’ve found myself regularly listening to a few different ones over the last six months. There are so many different ones covering a host of different topics. I’d be willing to be there is a podcast out there for any topic you want to know about. Personally I listen to four Fitness and one Leadership podcasts regularly.

For the Fitness podcasts, I regularly listen to the Shrugged Collective (formerly Barbell Shrugged), Froning and Friends, Chasing Excellence with Ben Bergeron, and The Business of Fitness with Jason Kalipa. These offer a range of topics from general conversation and interviews with fitness personalities to knowledge about the latest and greatest research affecting the health and fitness field. I’ve learned quite a lot listening to these shows. Everything from effective ways to start and run a new fitness oriented business to how excellent coaches lead their athletes towards growth in their respective sports.

Regarding Leadership, The Jocko Podcast with Jocko Willink is the one I turn to. He is great at taking military leadership from both past and present and applying it to today’s business world. He often reads excerpts from books written by military leaders who recall great examples of supreme leadership. I often find myself wishing that the leaders of today’s military forces would listen to and apply the tactics he discusses so well on his show.

These shows have kept me great company during my time here in Korea. Make no mistake though, I’ll keep listening to them even after I return home. The information included is too good not to keep absorbing it. I’d love to know if you listen to podcasts and if so, which ones and why. Let me know!

Fitness 

Here’s the training I’ve done this week. High volume stuff.

13 August 2018

3RFT with 3 minutes rest between rounds:

25 Calorie Row

21 Burpees

15 Calorie Bike

12 Power Clean and Jerks 95#

Time – 22:50 (6 minutes rest included in that)

14 August 2018

Back Squat 4 sets of 5 reps (Reload Week)

135-185-225-275

Pull-up Skill Work

3 sets of 4 butterfly pull-ups

3 sets of 3 Chest to Bar pull-ups

AMRAP 5

10 Pushups

10 Goblet Squats 53#

Score – 6 +10

-rest 3 minutes-

AMRAP 5

10 Burpees

10 One Arm KB Thrusters 53#

Score – 3 Rounds

15 August 2018

Row Conditioning 

10x 500m with 1 minute rest between

2:11-2:04-2:01-2:00-1:58-1:56-1:56-1:55-1:55-1:53

Deadlift 3 sets of 5 (Deload Week)

135-225-275

Every 4:00 for 5 Rounds:

1k Bike

12 Deadlifts 155#

9 Hang Power Cleans 155#

6 Push Jerks 155#

16 August 2018

AMRAP 13

55 Calorie Row

55 Russian KBS

55 Burpees

55 Abmat Sit-ups

Score – 1 +27 Reps

4RFT (with a partner – you go, I go):

15/10 Calorie Bike

10 DB Push-ups

10 DB Bent Over Rows 55#

Time – 12:52

17 August 2018

Push Press x 3

75-95-125-135-155-175-185-205-215-225

EMOM 20

  1. 40 Double Unders
  2. 8 DB Thrusters 50#
  3. 10 Pull-ups
  4. 12 Box Jumps 24″
  5. Rest

Max Height Box Jump

30″ – 36″ – 42″

Bike Conditioning

5k for time – 7:33

4 Person Team

200 Burpees for Time – 7:01

18 August 2018

Squat Clean

95×3-135×3-185×3-215-225-245-265-275

For Time

50-40-30-20-10

Bike Calories

Wall Balls 20lb 10 ft

Row Calories

Time – 32:00

Core Work

5 sets of 10 GHD Sit-ups

Team of 3

90 Power Snatches 135#

Time – 5:00

My Music Genre of Choice

Freedom

As I sit here tonight writing this I’m listening to some of the newer country music albums I’ve purchased lately. Currently I’m playing Blake Shelton’s Texoma Shore album. Throughout my life country music has always been my favorite, and to be honest, many people who I’ve encountered in my life often questioned why I like music that’s all about “losing the girl, the dog dying and trucks breaking down.” Those people always give me a chuckle because I know right then they’ve never actually listened to country music. I mean really listened to it.

You see, I look at country music as a genre capable of telling stories, generating emotions, and throwing a party. It’s an all inclusive genre nowadays. Artists create songs with amped up energy as well as songs meant to slow you down. Many artists create stories in their songs. There really is no limit to how a country artist can use his or her music. Yet a lot of people write it off as nothing but sad, sappy stuff. I honestly feel sorry for those people.

Another reason I enjoy country music is because I never feel like its hateful or degrading. In today’s world, there is so much negativity and violence in entertainment and media. I never have encountered a country music song that has an angry tone or encourages violence. To me it’s a genre focused solely on producing quality music. In today’s rap music for example, all too often artists don’t even use words that are found in a dictionary. Then some pop songs get away with using as little as 15 words on repeat and it becomes a hit. I just don’t get it. To me there was no thought or actual work put into such songs. With country music you will find songs with lots of different, real words found in a dictionary. It just seems to be a better representation of what music was meant to be. Country music also doesn’t use derogatory language like some other genres do. Personally, I think some of the “music” played today plays a role in how people treat each other. I believe violent, disrespectful music can lead to that type of behavior in people. In today’s societies, we just do not need that. So I stay with my country music that focuses on producing unifying and loving music.

Lastly, everyone has their own musical tastes, and you are entitled to it. I won’t argue that. But I enjoy country the most, and if you’re a good human being, I’ll never judge you based on your musical choice. So enjoy what you enjoy and I’ll do the same and we’ll all go on living happy lives.

Fitness

Now, onto the training from the week.

6 August 2018

Back Squat

135×5 – 225×5 – 275×5 – 295×3 – 315×3 – 365×1

AMRAP 8

6 Deadlifts 275#

6 Chest to Bar Pull-ups

Score – 6+2 reps

6 Sets Untimed

15 DB Strict Press 35#

30 Calorie Bike

7 August 2018

Core Work

4×15 GHD Situps

Conditioning

3×4:00 rounds – rest 4:00 between efforts

400m Run

12/9/6 Calorie Bike

Max Effort Hand Release Pushups in remaining time

Scores – 33/30/33 HR Pushups

Row Conditioning

5 x 500m – rest 1 minute

2:09 – 2:05 – 2:05 – 2:02 – 2:02

8 August 2018

Row Conditioning

10-20-30-40-50 Calories – rest 90 seconds

:36 – 1:07 – 1:40 – 2:23 – 2:54

Olympic Lifting

Every 1:30 for 12:00 – Squat Clean/Front Squat/Split Jerk

135-165-185-185-205-205-225-245

EMOM 15

15 KBS 53#

10 T2B

5 HSPU (Scaled to 4-3-3-3-4)

Skillwork

150 Double Unders

Time – 3:53

Bike Conditioning

5k for time

Time – 8:41

10 August 2018

Overhead Squat

95×5 – 115×5 – 135×5 – 165×3 – 185×3 – 205×3 – 225×1 – 245×1 – 270×1(PR) – 275×1(PR)

3RFT

60 Double Unders

20 Air Squats

10 Sumo-deadlift High Pull 95#

Time – 6:40

Cardio/Core Conditioning

10-20-30-40-50 Calorie Row

30-25-20-15-10 GHD Situps

11 August 2018

Bench Press

95×10 – 135×10 – 185×5 – 205×5 – 225×5 – 245×5 – 265×3 – 275×1 – 295×1 – 315×1

Deadlift/DB Bicep Curl Supersets

135×10/35×10 – 185×10/35×10 – 225×10/35×10 – 275×5/35×5 – 315×5/35×5 – 365×5/35×5

For Time

21 Calorie Bike

21 Bar Facing Burpees

21 Power Cleans 165#

21 Bar Facing Burpees

21 Calorie Bike

Time – 10:10

3RFT

20 Calorie Row

20 Shoulder to Overhead 115#

Time – 7:14

EMOM 10

3 Strict Chest to Bar Pull-ups

Just the Training.

Not a lot happened this week in Korea, so all I have to share is my training for the week. Maybe over the coming week I’ll think of something to write about for you.

Fitness

23 July 2018

Snatch 

Find a heavy single

75-75-95-95-115-115-135-155-165-175-185

5RFT

5 Deadlifts 275#

10 Burpees

Time – 4:25

24 July 2018

Double Under EMOM 10

First 5 minutes – 40 DUs

Second 5 minutes – 50 DUs

Partner AMRAP 20

25 Calorie Bike

50 KBS 53#

25 Calorie Row

Score – 4 Rounds +95 reps

25 July 2018

Clean and Jerk

Find a heavy single

95-95-135-155-185-205-225-245-265-275

For Time

15-10-5

Power Cleans 135#

Ring Dips

Time – 3:38

Not for time

20-15-10-5 GHD situps

20 HR pushups after each set

26 July 2018

EMOM 10

6 Chest to Bar Pull-ups

For Time

7-5-3 HSPU

21-15-9 Box Jumps 24″

Time – 7:58

Bike Conditioning

5 Miles – 14:55

27 July 2018

8RFT

13 Deadlifts 185#

17 Wallballs 20lb 10ft

Row 500m

Time – 38:49

For Time

2k Bike

3 RDS

15 Power Snatch 95#

45 DUs

1500m Bike

2 RDS

15 Power Snatch 95#

45 DUS

1k Bike

1 RD

15 Power Snatch

45 DUs

Time – 27:28

28 July 2018

Back Squats

Reps of 10-10-10-5-5-5-5

135-185-225-275-315-365-385

Partner WOD – Split evenly

40 Calorie Bike w/ 225# deadlift hold each time

40 Push Press 95#

40 Front Squats

40 Weighted Sit-ups 20#

30 Calorie Bike

30 Push Press

30 Front Squats

30 Weighted Sit-ups

20 Calorie Bike

20 Push Press

20 Front Squats

20 Weighted Sit-ups

10 Calorie Bike

10 Push Press

10 Front Squats

10 Weighted Sit-ups

Time – 20:57

100 Triathlons and counting…

Family

Today is a huge day for my wife Kimberly. Today, she will race in her 100th career triathlon! She’s been racing triathlon for I believe something like 12 years (I may be wrong about that number). She took last year off to have our daughter Morgan, so I know she’s been looking forward to this season and accomplishing this goal. She’s been so dedicated to the sport of triathlon, she even takes jobs like swim coach and spin teacher just to keep training for her races. Her passion for this sport even leaked into me a bit while we were in Texas. She had me doing some of these races too! I have yet to do any since being in Georgia. This may have something to do with spending two summers overseas with my unit. So today, if you see the woman pictured below, give her a huge hug and high five as she just accomplished something amazing! Love you babe!

Kim Tri Photo
This photo made me want to date her. 

Fitness

Here’s the training I did this week. Monday through Friday only, resting this weekend.

16 July 2018

EMOM 12

2 Snatch – First 8 rounds at 135#, last 4 rounds at 155#.

For Time:

500m Row buy in, then:

2 Rounds-

15 OHS 115#

15 T2B

Time – 6:50

Bike Conditioning

10x 500m w/ 30 seconds rest between efforts

Total time- 12:15

17 July 2018

Deadlift

5×5 with my opposite grip

135-225-275-315-365

For Time-

500m Row

15 Strict Press 95#

10 C2B Pull-ups

500m Row

12 Strict Press

8 C2B

500m Row

9 Strict Press

6 C2B

Time – 10:51

3 Person Row Relay

6000m switching every 300m

Time – 26:05

18 July 2018

EMOM 12

2 Clean and Jerk @ 185# *I did Power Clean, Push Jerk, Squat Clean, Push Jerk

AMRAP 9

30 DUs

15 KBS 53#

15 HR Pushups

Score – 5 + 17 reps

EMOM 20

10 Calorie Air Bike

20 Abmat situps

19 July 2018

Back Squat

3 x 5

135-185-205 (All from floor)

In 3 Minutes: max effort bar facing burpees

Score – 34

5RFT

500m Row

20 Alt. Dumbell Snatches 50#

Time – 17:21

20 July 2018

Strict Press

8 x 5

95-105-115-125-135-145-155-165

6 RFT

15 Wallballs 20# 10 ft

30 Calorie Air Bike

Time – 18:31

Row Conditioning

250m-500m-750m-1000m-750m-500m-250m w/90 seconds rest

:57-1:57-2:55-3:55-2:56-1:54-:52

My Greatest Pain

Family

Today, July 15, 2018 where I currently am in the world, is my daughter Morgan’s first birthday. Her mother put together a celebration with friends full of fun, food and dinosaurs. I did not attend. It is the worst pain I have ever felt in my life. In my life I have broken both wrists (at the same time), had my front teeth knocked out by another person’s elbow and fallen down a hillside in Afghanistan. None of that pain even comes close to the feeling I felt today by having to watch the celebration via a FaceTime connection. As I was passed around the room talking to several people, the knot in my stomach grew tighter and tighter. I was missing a very amazing moment in my daughter’s life.

Now, being a Soldier in the Army was my choice. I volunteered. I knew this was a possible situation I would have to endure if I stayed in the Army. That does not make it easier. One thing being in the Army has helped me grow into is being a man who wants everything I do in life to be done well. That includes being a husband and father now. The downside to this, sometimes the Army needs to move me somewhere else in the world and not let my family come with me. I’ve been on a deployment away from my wife before. While that one was not easy, it was easier then because we were not parents yet. I knew my wife could take care of herself and was busy with triathlon races and traveling to help keep herself occupied while I was gone. This time though, we have Morgan, our greatest gift, who makes my separation tougher.

Each day when I get to talk to them via FaceTime I feel more and more guilty for being away. For not being there to help raise her, for not being able to give my wife the breaks she needs. For missing out on Daddy-Daughter time. I have to constantly remind myself that I am providing for them by doing this. I’m earning our comfortable home, our medical care, and the comforts we enjoy by being away on this deployment. Then I also tell myself that if I make a career of the Army, I’ll be done when Morgan is 10 years old. While that may require more separations over those next ten years, I’ll be able to be there for the teenage years when I have to scare away the boys who chase her and comfort her through her heartbreaks. I’ll be there for high school prom. I’ll be there for high school and college graduation. I’ll be there to walk her down the isle at her wedding. I’ll be there for so many more amazing moments in her life. While all of that will not take away the pain I feel by being gone now, I know that what I’m doing now will set our family up for a better future.

Happy Birthday Morgan! You are the greatest gift I have ever received. You are the most amazing little girl and bring me more happiness then you could ever know. I miss you dearly. Daddy loves you!

Fitness

Training this week is a bit lower volume due to some work requirements. Here’s how it went:

9 July 2018

Snatch Work

95×3 – 115×2 – 135×2 – 155 – 160 – 165 – 170

Hang Snatch Work

135 – 135 – 135×2 – 135×2 – 135×2 – 135×2

AMRAP 10

7 Thrusters

7 Pull-ups

7 Burpees

Score – 6 Rounds

Row Conditioning 

10 x 250m resting 1 minute between each

:50 – :54 – :55 – :54 – :55 – :55 – :55 – :54 – :55 – :53

10 July 2018

For Time

1000m Air bike

40 Air Squats

30 Abmat Situps

20 Alt. Dumbell Snatch 50#

10 Handstand Pushups

1000m Air bike

Time – 9:55

Partner WOD

10 Rds each – You Go, I Go format

10 Pushups

10 KBS 53#

10 Alt. Lunges

Time – 16:37

5RFT:

7 Deadlifts 225#

21 Calorie Air Bike

Time – 10:41

11 July 2018

5RFT:

500m Row

7 Shoulder to Overhead 135#

Time – 13:54

18 Minute EMOM

10 Calorie Bike

6 Power Cleans 135#

25 Double Unders

14 July 2018

Front Squat 

10×95 – 8×135 – 6×185 – 4×205 – 2×225

Team of 3

2RFT

75 Wallballs 20lb 10ft

1500m Row

75 Burpees

1500m Row

75 KBS 53#

1500m Row

75 Abmat Situps

1500m Row

Time – 58:30*

*One partner wanted a shorter row in round 2, so he went with 250m then 2 of 3 did not want to finish the last row so we stopped after the situps.

Row Time Trial

250m Max Effort

Time- 40.8 seconds