BigDad79's Return To Power

[BigDad79]

07-Sep-2021

HLE Couch-To-Mountain Routine - W1D2

Warm-Up
2 rounds:
-200m jog
-20m Butt Kicks
-20m High Knees
-20m Knee Pulls
-20m Deep Lunge and Stretch

Aerobic Endurance
5K Run - 43min 03s
Controlled HR Range - 118-145bpm

Chassis Integrity
8min grind (AMRAP) - 5 rounds completed
- 5x KB Suitcase Deadlift (per side)
- 10x Bicycle Crunches (per side)
- 10x Flutter Kicks (per side)
- 5x KB Good Mornings

[BigDad79]

08-Sep-2021

HLE Couch-To-Mountain Routine - W1D3

Warm-Up
2 rounds:
- 250m row
- 5 Burpees
- 10 Push-Ups
- 10 Sit-Ups
- 10 Banded Squats
- Hip Flexor Stretch (30s/side)

Anaerobic Endurance
Round of 12 Reps Down To 1 - 58min 12s
- Burpees
- Sit-Ups
- Step-Ups @ 18" Box
- 15m Sprint
- 50m 1-Handed Farmer's Carry (62lb KB) - alternating each length

[BigDad79]

10-Sep-2021

HLE Couch-To-Mountain Routine - W1D4

Warm-Up
2 rounds:
- 1/8mi Jog
- 5 KB Swings
- 10 Banded Pull Aparts
- 3 KB Rows (per side)
- Banded Overhead Shoulder Stretch

Aerobic Endurance
25min on the clock:
- 1mi run (1.06mi in 12:21)
- AMRAP of following (did 3.1 rounds)
- 5 KB Rows (per side)
- 10 DB Push Press
- 15 Burpees

Chassis Integrity
6 rounds, every 90s:
- 6 DB Push Press
- 6 DB Squat
- 6 DB Good Morning
- 6 DB Side Bends

[BigDad79]

11-Sep-2021

HLE Couch-To-Mountain Routine - W1D5

Warm-Up
2 rounds:
- 200m jog
- 5x Burpees
- 10x Push-ups
- 10x Banded Squats
- 10x Banded Face Pulls
- 3rd World Squat StretchWarm-up

Functional Strength - 16min 21sec
21-15-9:
- Double Dumbbell Cleans
- Burpees
9-15-21:
- Double Dumbbell Push Press
- Jump Squats

Anaerobic Capacity - 31min 07sec
10 rounds:
- 10x Step-ups @ 18" (per leg)
- 5x Renegade Man Makers @ 25lbs
- Rest 30s

Anaerobic Endurance - 07min 07sec
10 down to 1 for time:
- Jumping Lunges (per leg)
- Push-ups

The simplicity of that Anaerobic Capacity work shouldn't fool you - that part of the workout was hard as balls and had me questioning life choices I've made...

[BigDad79]

13-Sep-2021

HLE Couch-To-Mountain Routine - W2D1

Warm-Up
2 rounds:
- 250m row
- 5x Forward Lunges (per leg)
- 5x Step-ups (per leg)
- 10x Banded Good Mornings
- 10x Push-ups
- 10x Band Pull Aparts
- Hip Flexor Stretch

Functional Strength - 14min 01sec
4 rounds:
- 10x Deadlift (65lbs)
- 8x Front Squats (65lbs)
- 6x OHP (65lbs)
- 4x Bent Over Row (65lbs)
- 2x Burpees

Anaerobic Capacity
8 rounds:
- 20s Max Effort KB Swings (35lbs)
- 20s Max Effort Box Jumps (18")
- 20s Rest

Anaerobic Endurance - 5 Rounds
13min AMRAP:
- 20x Sit Ups
- 125m Row
- 20x Push Ups
- 125m Row

[BigDad79]

14-Sep-2021

HLE Couch-To-Mountain Routine - W2D2

Warm-Up
2 rounds:
-200m jog
-20m Butt Kicks
-20m High Knees
-20m Knee Pulls
-20m Deep Lunge and Stretch

Aerobic Endurance
Run 1mi - 11:16
Rest - 5min
Run 1mi - 11:07
Rest - 5min
Run 1mi - 11:04

Chassis Integrity
3 Rounds of
- 20s Crunches
- 20s Russian Twists
- 20s Face Down Back Extensions
- 40s Plank
- 20s Rest

[BigDad79]

15-Sep-2021

HLE Couch-To-Mountain Routine - W2D3

Warm-Up
- 250m row
- 5 Burpees
- 10 Push Ups
- 10 Sit Ups
- 10 Banded Squats
- Hip Flexor Stretch (30s/side)

Anaerobic Endurance - 14:00min
- 75 Burpees for time

Anaerobic Endurance - 20:35min
50-40-30-20-10 Reps For time:
- Step-Ups (18")
- Push Ups
- 250m Row

[BigDad79]

16-Sep-2021

HLE Couch-To-Mountain Routine - W2D4

Warm-Up
2 rounds:
- 1/8mi Jog
- 5 KB Swings
- 10 Banded Pull Aparts
- 3 KB Rows (per side)
- Banded Overhead Shoulder Stretch

Aerobic Endurance
Lactate Shuttle - Run* (all-out effort):
- 5:00 min Run
- 2:30 min Rest (slow jog/walk)
- 6:00 min Run
- 3:00 min Rest (slow jog/walk)
- 7:00 min Run

Chassis Integrity - 6:22 min
4 Rounds For Time:
- 50m RH KB Carry
- 10 Sit Ups
- 50m LH KB Carry
- 10 Sit Ups

NOTE: Pretty sure I tore my calf muscle during the run...

[BigDad79]

22-Sep-2021

HLE Couch-To-Mountain Routine - W3D1

Warm-Up
2 rounds:
- 250m row
- 5x Forward Lunges (per leg)
- 5x Step-ups (per leg)
- 10x Banded Good Mornings
- 10x Push-ups
- 10x Band Pull Aparts
- Hip Flexor Stretch

Functional Strength
4 Rounds:
- 3 Curtis P's at 60lbs (removed lunges)
- 25 Step-Ups per leg 2/25lbs DBs (12" box)
- 1min Rest

Anaerobic Capacity
10min EMOM:
- 4 Power Cleans (65lbs)
- 4 Push Presses (65lbs)

Anaerobic Endurance - 14:53min
5 Rounds For Time:
- 375m Row
- 20 KB Swings (41lbs)

[BigDad79]

23-Sep-2021

HLE Couch-To-Mountain Routine - W3D2

Warm-Up
2 rounds:
- 250m Row
- 20m Butt Kicks (slow, couldn't bounce on toes)
- 20m High Knees (slow, couldn't bounce on toes)
- 20s Quad Stretch (per leg)
- 30s Standing Hamstring Stretch

Aerobic Endurance
6,250m Row
- 2nd half faster than first

Chassis Integrity - 6 rounds
10min grind (AMRAP):
- 5 60lb KB Suitcase DLs per side
- 10 Bicycle Crunches (per side)
- 10 Flutter Kicks (per side)
- 5 60lb KB GMs

[BigDad79]

24-Sep-2021

HLE Couch-To-Mountain Routine - W3D3

Warm-Up
2 rounds:
- 250m Row
- 5 Burpees (Thrusters)
- 10 Push Ups
- 10 Sit Ups
- 10 Banded Squats
- Hip Stretch (30s)

Anaerobic Endurance - 8 Rnds
20min AMRAP:
- 5 Renegade Man Makers (25lbs DBs) (5 Renegade Rows)
- 10 65lbs Back Squats (62lbs KB Squats)
- 15 Sit Ups
- 250m Row

Anaerobic Endurance - 14:03min
12 Down To 1 For Time:
- Burpees (DB Clean and Press - 25lbs)
- Walking DB Lunges Per Leg at 25lbs (DB Squats)

NOTE: Exercises in parenthesis were substituted due to calf injury

[BigDad79]

25-Sep-2021

HLE Couch-To-Mountain Routine - W3D4

Warm-Up
2 rounds:
- 3/8mi Ride
- 5 KB Swings
- 10 Banded Pull Aparts
- 3 KB Rows (per side)
- Banded Overhead Shoulder Stretch

Aerobic Endurance - 22:39 min
- 100 Thrusters (15lbs KBs)
- 100 Push-Ups
- 3mi Bike Ride

Chassis Integrity
3 Rounds:
- 20s Crunches
- 20s Russian Twists
- 20s Face Down Back Raises
- 40s Plank
- 20s Rest

[johnson113]

Lol wut? There is a reason they’re “former” cuz there is no relationship HOPEFULLY. Unless there is kids, then just keep it civil. That’s pretty much it

[BigDad79]

28-Sep-2021

HLE Couch-To-Mountain Routine - W4D1

Warm-Up
2 rounds:
- 250m row
- 5x Forward Lunges (per leg)
- 5x Step-ups (per leg)
- 10x Banded Good Mornings
- 10x Push-ups
- 10x Band Pull Aparts
- Hip Flexor Stretch

Functional Strength - 16:24min
5 Rounds (all at 65lbs):
- 10 Deadlifts
- 8 Front Squats
- 6 Push Presses
- 4 Bent Over Rows
- 2 Burpees

Anaerobic Capacity
10min EMOM:
- 4 Power Cleans (65lbs)
- 4 Push Presses (65lbs)

Anaerobic Endurance - 5 Rounds
10min AMRAP:
- 10 Air Squats
- 10 Push Ups
- 250m Row

[BigDad79]

Lol wut? There is a reason they’re “former” cuz there is no relationship HOPEFULLY. Unless there is kids, then just keep it civil. That’s pretty much it

?????

[BigDad79]

13-Oct-2021

C25K - W1D1

5min Warm-Up (walk)

8 Rounds of:
- 1min Run
- 1.5min Walk

5min Cool Down (walk)

Not going to be diligent about getting these all in every week, but I'll be sprinkling the program in as I see fit to supplement.

[BigDad79]

14-Oct-2021

1st Phorm WOD

Buy-In - 30 High Knees (8:03)

50-40-30-20-10 For Time (10:26)
- Air Squats
- Bicycle Crunches

[BigDad79]

15-Oct-2021

1st Phorm WOD

Cardio
For 20min
- Fast Walk for 60s (3.5 on treadmill)
- Sprint for 30s (8.0 on treadmill)

Shoulders & Bi's

DB Military Press
20lbs - 2x10 (warm-up)
30lbs - 1x8
35lbs - 2x6
40lbs - 2x4

BB Curl SS DB Hammer Curls
50lbs - 4x10 SS 20lbs - 4x10

DB Front Raise SS DB Lateral Raise
10lbs - 1x10 SS 10lbs - 1x10
12.5lbs - 1x10 SS 12.5lbs - 1x10
15lbs - 2x10 SS 15lbs - 2x10

Military Press - Machine
55lbs - 1x10
60lbs - 1x10
65lbs - 2x10

Arnold Presses
30lbs - 1x10
25lbs - 3x10

Cable Curls
30lbs - 4x10

[BigDad79]

16-Oct-2021

1st Phorm WOD

Warm-Up
2 Rounds:
- 250m Row
- 5 Burpees
- 10 Push Ups
- 10 Sit Ups
- 10 Air Squats
- 30s Hip Flexor Stretch (both sides)

EMOM - 6 Rounds (30min)
- Min 1: 15cal Row
- Min 2: 10 Burpees
- Min 3: 40s Jumping Jacks (20s rest)
- Min 4: 15 Air Squats
- Min 5: Rest

[BigDad79]

13-Oct-2021

C25K - W1D1

5min Warm-Up (walk)

8 Rounds of:
- 1min Run
- 1.5min Walk

5min Cool Down (walk)

[BigDad79]

18-Oct-2021

1st Phorm WOD

Deadlift SS Banded Pull Ups
135lbs - 1x5 (w/u)
185lbs - 1x4 (w/u)
225lbs - 1x3 (w/u)
275lbs - 1x2 (w/u)
315lbs - 1x1 (w/u)
225lbs - 1x8 SS 1x8 reps
245lbs - 2x6 SS 2x8 reps
265lbs - 2x4 SS 2x8 reps

15min AMRAP - made it through 2nd Row
- 40cal Row
- 50 Wall Balls (10lbs)
- 60 Reverse Lunges
- 140 Single Unders

[BigDad79]

19-Oct-2021

1st Phorm WOD

Warm-Up
2 Rounds:
- 3/8mi Peloton
- 5 KB Swings
- 10 Banded Pull Aparts
- 3 KB Rows (per side)
- Banded Overhead Stretch (30s)

3 Rounds For Time (RFT) - 7:32
- 40 Plank Shoulder Taps
- 20 Reverse Sit-Ups
- 20 Hands-Free Push-Ups

REST 2min

3 RFT - 17:31
- 20 Burpees
- 20 V-Ups
- 20 Front Lunges

[BigDad79]

20-Oct-2021

1st Phorm WOD

Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x0
185lbs - 1x8
225lbs - 1x6
275lbs - 1x4
315lbs - 1x2

Leg Extensions
50lbs - 1x10
55lbs - 1x10
60lbs - 1x10
65lbs - 1x10

Leg Curls
50lbs - 1x10
70lbs - 1x10
80lbs - 1x10
90lbs - 1x10

DB Bulgarian Split Squat SS Wall Ball
50lbs - 3x10 SS 20lbs - 3x12

3 RFT - 10:08min
20 Russian Twists
20 Plank Ups (Elbows to Hands)
20 Lying Leg Raise + Pulse at 90-Degrees

[BigDad79]

21-Oct-2021

1st Phorm WOD

Cardio
For 20min
- Fast Walk for 60s (3.5 on treadmill)
- Sprint for 30s (8.1 on treadmill)

Chest & Tri's

Bench Press
45lbs - 1x5 (w/u)
45lbs - 1x10 (w/u)
95lbs - 1x10 (w/u)
135lbs - 1x8
155lbs - 2x6
185lbs - 2x4

Incline DB Press
40lbs - 1x10
45lbs - 3x10

OH Cable Rope Extension
30lbs - 1x10
35lbs - 2x10
40lbs - 1x10

Cable Fly
25lbs - 3x10
30lbs - 1x10

Skull Crushers
50lbs - 1x10
70lbs - 2x10
60lbs - 1x10

DB Kickbacks
20lbs - 4x10

Bench Press - Machine
90lbs - 1x10
100lbs - 3x10

Cable Pushdown w/Rope
30lbs - 1x12
40lbs - 1x10
50lbs - 1x10

[BigDad79]

22-Oct-2021

1st Phorm WOD

Warm-Up
2 Rounds
- 250m Row
- 5 Burpees
- 10 Push Ups
- 10 Sit Ups
- 10 Banded Squats
- 30s Hip Flexor Stretch (per side)

EMOM - 5 Rounds
- Min 1: 10 Step-Ups (20lbs DBs)
- Min 2: 30s Battle Ropes
- Min 3: 30s Banded Ski Erg
- Min 4: 10 Goblet Squats (24kg | 53lbs)
- Min 5: 10 Standing OH Press (75lbs)
- Min 6: Rest

[BigDad79]

23-Oct-2021

1st Phorm WOD

Cardio
For 20min
- Fast Walk for 60s (3.6 on treadmill)
- Sprint for 30s (8.1 on treadmill)

Shoulders & Bi's

DB Military Press
25lbs - 2x10 (w/u)
35lbs - 1x8
40lbs - 2x6
45lbs - 2x4

BB Curl SS DB Hammer Curls
50lbs - 4x10 SS 20lbs - 4x10

DB Front Raise SS DB Lateral Raise
15lbs - 4x10 SS 15lbs - 4x10

Military Press - Machine
65lbs - 4x10

Arnold Presses
25lbs - 4x10

Cable Curls
30lbs - 1x10
35lbs - 3x10

[BigDad79]

27-Oct-2021

1st Phorm WOD

Round 1 - 7:17min
- Run 800m (1/2mi)
- 50 Box Hand Stand Push Ups
- 50 Glute Bridges

Rest - 2:00min

Round 2 - 6:49min
- Run 800m (1/2mi)
- 40 Jump Squats
- 40 Glute Bridges

Rest - 1:30min

Round 3 - 7:12min
- Run 800m (1/2mi)
- 30 Banded Good Mornings
- 30 Glute Bridges

Rest - 1:00min

Round 4 - 6:11min
- Run 800m (1/2mi)
- 20 Step Ups
- 20 Glute Bridges

Rest - 0:30min

Round 5 - 5:58min
- Run 800m (1/2mi)
- 10 Burpee Tuck Jumps
- 10 Glute Bridges

[BigDad79]

28-Oct-2021

1st Phorm WOD

Chest & Tri's

DB Bench Press
40lbs - 2x10 (w/u)
50lbs - 2x10
60lbs - 1x8
70lbs - 1x6

Pec Dec SS DB Kickbacks
60lbs - 1x10 SS 20lbs - 1x10
70lbs - 1x10 SS 20lbs - 1x10
80lbs - 1x10 SS 20lbs - 1x10

Cable Crossovers
25lbs - 2x10
30lbs - 2x10

Dips
BW - 4x10

Skullcrushers SS Push-Ups
50lbs - 1x10 SS BW - 1x10
60lbs - 2x10 SS BW - 2x10

Bench Press
135lbs - 1x8
145lbs - 3x8

Tricep Extensions
35lbs - 1x10
40lbs - 2x10

[BigDad79]

29-Oct-2021

1st Phorm WOD

Round 1 - 3x
- 12 Push-Ups
- 12 Supermans

REST - 1min

Round 2 - 3x
- 15 Single Leg Glute Bridge (per leg)
- 30 Air Squats

Rest 1min

Round 3 - 3x
- 12 Bench Dips
- 30 Mountain Climbers
- 12 Sumo Squats

[BigDad79]

30-Oct-2021

1st Phorm WOD

Cardio
For 25min
- Fast Walk for 60s (3.6 on treadmill)
- Sprint for 30s (8.1 on treadmill)

Shoulders & Bi's

DB Military Press
27.5lbs - 2x10 (w/u)
35lbs - 1x10
40lbs - 1x8
45lbs - 2x6

BB Curl SS DB Hammer Curls
50lbs - 4x10 SS 20lbs - 4x10

DB Front Raise SS DB Lateral Raise
15lbs - 4x10 SS 15lbs - 4x10

Military Press - Machine
65lbs - 1x10
70lbs - 3x10

Arnold Presses
25lbs - 1x10
30lbs - 3x10

Cable Curls
35lbs - 4x10