Week of Training — 25DEC2023–31DEC2023
Monday 25DEC2023
Morning Session — Running + Accessories
45min Zone 2 run, focused on step cadence and breathing. I’ve been enjoying running off less calories in the morning, trying to focus on larger water intake but no more than 150 calories before these mid-distance runs
Weighted pull ups 4x7
Weighted back extensions 4x10
Single leg hamstring curls 3x20 each leg
Afternoon Session — CrossFit + Chest
3 rounds:
30cal row
15 ground to overhead (50)
5x5 bench @185
Today’s session was great for endurance work and posterior chain development in the morning, and then a nice sprint-type workout in the afternoon plus some shoulder/chest work. I don’t bench a ton so my numbers have never really been impressive, but its still nice to bench once and a while to develop the shoulders.
Tuesday 26DEC2023
Midday Session — CrossFit
I put everything into one session today. This was due to wanting to take an unscheduled rest day from running and just due to some other things that came up during the day, limiting a double session.
6x3 back squat @300
6 rds:
20 cal bike
16 thrusters 105/75
12 box jump
8 burpees
strict press 5x5
dumbbell lateral raise 3x12–15 reps each
arm rear delt lateral raise 3x10 each arm
3x10each leg DB Bulgarian split squat
This was a super awesome full body session that focused on squat strength in the beginning, a metcon that was a little longer for me so the focus was to just move at a consistent pace, and then some shoulder/glute health accessories. Overall a great session, I just need to get better at fueling during these long sessions with multiple elements.
Wednesday 27DEC2023
Morning Session — Intervals from Chris Hinshaw (Aerobic Capacity workout 14DEC2023)
5min warmup before intervals (1min between each interval)
400m fast
600m moderate
300m fast
500m moderate
200m fast
500m moderate
300m fast
600m moderate
400m fast
5min cooldown
4x25 weighted back extension
Afternoon Session — CrossFit + Accessories
Clean and jerk — 4 on the min for 10 min at 164.5lb
6 sets
20 cal row
20 push ups
3 rope climbs
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rest 90 seconds between sets
Accessories
100 explosive med ball presses
200 situps
100 skullcrushers
Today’s double session was a great endurance piece in the morning with variable speed work built in, and then a lot of pulling movements in the afternoon. This program has way more horizontal based pressing than I’ve ever done in a CrossFit program before, but I am really noticing a difference in my shoulder strength between all the horizontal pressing and pulling I’m doing, with a great example today being rowing, push ups, rope climbs, and then all the accessories.
Thursday 28DEC2023
Active Recovery 1hr bike + 30min sauna
Nothing spectacular today, just getting some bloodflow to the legs to help the quads move and then a good sweat in the sauna while listening to some music. Simple and easy, but necessary for long term health.
Friday 29DEC2023
Afternoon Session — Multi-Piece Metcon + Endurance Work
3 rds for time
1000m bike
20 squat cleans 110lb
15 pull-ups
15 push-ups
rest 6 min
4 rds
500m bike
16 ring row
8 strict hspu
rest 6 min
5 rds
20 wall balls 20/14
100' walking lunge hold wall ball
Running:
5min warmup
800m run (90sec rest)
2 sets of 400m run (1min rest)
4sets of 200m run (30sec rest)
8sets of 100m run (15sec rest)
5min cooldown walk
Super heavy on the endurance side of things today, but I felt recovered, fueled better, and was able to perform on each of these mini workouts today. I noticed some small things that needed work on each one, for example I was resting long on the hang squat cleans, so some more weightlifting-focused workouts will help that. Another one was my HSPU. This was the first time I have done handstand pushups since October, so a little over 2 months. I did not need to break any sets up until the final round, when I did a set of 5 and set of 3. I would definitely attribute this to all the extra shoulder work I’ve been doing for the program paying off.
Saturday 30DEC2023
Morning — Running + Squats
7mile run
6x3 front squat (2 @245, 2@250, 2@255)
Awesome simple session that I was able to knock out in 90min. Got the work done on the treadmill, and then took minimal rest to warmup to my working sets on the front squat. My knees are always the limiting factor on heavy squats after a long run, but since my legs are already pretty warm I only needed to do some deep squat mobility work for about 5min before I was able to start moving the barbell around.
Afternoon Session + CrossFit + Back Strength
For Time
10–9–8–7–6–5–4–3–2–1
Deadlift (165)
DB Bench (50s)
Front Squat or (165)
5x8 zercher good morning
6x5ea leg zercher RDL
Sunday 31DEC2023
Rest Day
