EMOM

Thursday, May 21, 2026

CDOT Fitness Center

1200

Warm Up - Treadmill - 5% incline, 2.8 mph, 5 min

Dead Hang test - 60 seconds

EMOM 24

8 rounds

1 - Step Back Lunges

2 - Push-ups

3 - Dead Hang

I started the step backs unweighted and did 10 reps.  I added load at the 3 round and eventually settled at 30 pounds for 10 reps.

Push-ups were good.  I started with 5 and worked up to 7.

Dead Hang was tough.  I started with 30 seconds, but switched to 20 seconds for rounds 2-8.

Overall it was a great low impact workout that was completed in just under 40 minutes.

1000 Yard Pool Swim

Tuesday, May 19, 2026

Carmody Rec Center

1000

Pool Swim

1x250 FR

1x200 FR

1x150 FR

1x100 FR

1x50 FR

1x200 BR

1x50 BA

--

1000 yards total (31 minutes)

Back Squat - Burpees

Monday, May 18, 2026

Basement Gym

1130

Warm Up - Bike Erg - 2000 meters

Back Squat

8x45

8x95

5x135

5x165

3x185

3x185

3x185

Burpees

Every 30 seconds for 10 minutes - 1 burpee

This was OK.  I jumped to 2 burpees every 30 seconds for rounds 6-10.  If I repeat, I want to go for 1 burpee every 20 seconds with the intent of working towards every 10 seconds.

50 minutes total workout.

Also organized basement gym with grip stuff by manufacturer/misc and setting up grip implements for upcoming competitions.

Ivanko OMC-2.5 lb

I finally broke down and bought a pair of these 2.5 pound plates for $65.  It absolutely stings to pay $13/pound for plates especially when I have no hope of owning the set.

However, these popped up over a year ago and I have been as patient as humanly possible.

General

Thursday, May 14, 2026

CDOT Fitness Center

1230

Treadmill - 10 min, 5% incline

Shoulder warm-up

Seated DB Shoulder Press

5x50

8x70

8x80* for CDOT Fitness Challenge

Alt DB Biceps Curl - 3x10x20's

EMOM 10

1 - 5 push-ups

2 - 10 sit-ups

40 minutes total workout

Deka Conditioning

Tuesday, May 12, 2026

Garage Gym

1430

Warm Up

Hip Hammy Flow

Deka Conditioning

For Time:

200 meter run

30 Alt Rev Lunge (44 lb)

200 meter run

20 Box Step Over (24 in)

200 meter run

25 Med Ball Sit-ups (14 lb)

200 meter run

20 Dead Ball over shoulder (55 lb)

200 meter run

20 RAM Burpee (44 lb)

I finished in 24:57 and was absolutely cooked.  I assume it was a combination of minimal interval training combined with the heat.  It felt much warmer than the purported 75 degrees.

Programming focused on challenge areas - Alt Rev Lunge and RAM Burpees.  Need to ramp up running.  Rower, Ski Erg, Farmer's Carry, Air Bike and Torque Sled should be OK.

ViPR Pro

Retail Prices

Yellow - 4kg - $226

Grey - 6kg - $248

Orange - 8kg - $286

Green - 10kg - $335

Red - 16kg $410

ViPR Pro has an exercise library, but in all likelihood these would collect dust.

Bench Press

Friday, May 8, 2026

Peterson SFB

1500

Walked over 0.5 miles

500 meter row

Bench Press

10x45

8x95

6x115

3x5x135

Incline Bench Press

10x45

8x65

8x85

Alt DB Biceps Curl

10x20's

8x25's

8x25's

Pull-ups

1-1-1-1-1-1-1

Abmat Sit-ups

5x10

Walk Home 0.5 miles

1 hour total workout

Pool Swim

Wednesday, May 6, 2026

Carmody Rec Center

1200

Pool Swim

1x500 FR ~15 min

1x400 FR

1x300 FR

1x50 BA

1x50 BR

--

1300 total ~ 43 min

Metcon - ErgShoot

Tuesday, May 5, 2026

Basement Gym

1900

Metcon

500 meter row

20 step back lunges

5 shots - 4 meters

500 meter row

20 step back lunges

5 shots - 4 meters

1000 meter bike

20 step back lunges

5 shots - 4 meters

1000 meter bike

20 step back lunges

5 shots - 4 meters

500 meter ski

20 step back lunges

5 shots - 4 meters

500 meter ski

20 step back lunges

5 shots - 4 meters

Finished in 29:48 and felt like I was moving pretty well.  Nice way to get some volume but keep intensity sustainable.

Pool Swim

Monday, May 4, 2026

Carmody

1200

Pool Swim

1x500 FR (15 min)

1x500 BR (19 min)

--

1100 yards total (~35 min)

#26SpringGGC

Saturday, May 3, 2026

Basement/Garage Gym 

1400

Warm Up

Row

Squat

5x45

2x95

1x135

185

205

225

235

Bench

10x45

4x95

2x135

165

180

190

Deadlift

2x135

2x185

2x225

275

315

325

I went 8 for 9 and 740 is among my lower totals the past 5 years.  However, I am so glad I competed.  Yes, my CNS was  a little fried from the USAWA Heavy Lift Championship and Hurling, but I like competing and I donated $10 to Special Olympics.

Total 235+180+325 = 740 (GGC 5/3/2026) 205.9 (WILKS)

Total 260+190+355 = 805 (GGC 11/1/2025) 211.4 (WILKS 226.18)

Total 255+185+335 = 775 (GGC 5/11/2025) 209.0 (WILKS 218.87)

Total 245+192.5+330 = 767.5 (GGC 10/27/2024) 207.4 (WILKS 217.52)

Total 250+185+315 = 750 (GGC 5/11/2024) 206.9 (WILKS 212.8)

Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1

Total 245+185+325 = 755 (GGC 10/28/2023) 197.9

Total 242+165+341 = 748 (AFA 7/29/2023) 193.4

Total 235+170+325 = 730 (GGC 5/19/2023) 196.8

Total 240+195+330 = 765 (GGC 11/12/2022) 193.4

Total 235+190+325 = 750 (GGC 5/15/2022) 190.9 (WILKS 221.66)

USAWA Heavy Lift Championship

Saturday, May 2, 2026

Garage Gym

1000

Sanjiv Gupta - 207.9 pounds (95kg Class) DOB 6/5/1971 - 54 years old

Neck Lift - 100, 150, 170, 190 pounds

Hand & Thigh Lift - 390, 443, 483 pounds - pulled 594 and can probably get it in the future

Hip Lift - 573, 623 pounds

Carter Lift - 390 + 45 pounds - Fail; 300 + 45 pounds = 345 - Good Lift

Phumchaona Lift - 300 + 2x20 = 340 pounds - Good Lift

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Now I am down to (6) lifts that I could try

1. Bent Press
2. James Lift
3. Judd Clean & Jerk - standing on one foot
4. Abdominal Raise
5. Lano Lift
6. Total Poundage - not attempting

The other (11) require strength, mobility or equipment

1. Clean & Press - Reverse Grip
2. Jackson Press
3. Pullover & Press - With Wrestler's Bridge - maybe could work on this
4. Snatch Kelly
5. Squat - One Leg
6. Curl, Wrist
7. Mansfield Lift
8. Van Dam Lift
9. Back Lift - Try at Dino or Clark's
10. Chin Up
11. Foot Press - Try at Dino or Clark's

Pool Swim

Friday, May 1, 2026

Carmody Rec Center

0900

Pool Swim

1x500 FR (14:20)

1x500 FR (14:00)

1x100 BR

1x100 BA

--

1200 yards total (36 minutes)