75 Hard – Workouts & Observations

75 Hard – Workouts & Observations

 

I wrote earlier this week that Saturday, March 11^th, I felt I didn’t push as hard as I could have. I was tired from spending the day driving around Fredericksburg watching the kids play soccer. I didn’t set an alarm Sunday and woke up refreshed but felt a bit of a personal setback. I decided that my ‘day off’ meant I would make myself suffer on Sunday and would stick to my 4:15 a.m. wake up.

 

Before the weekly workout rollup a few thoughts and observations.

 

·         I’m 17 days into the 75 Hard challenge and, for the volume of workouts I’m doing, I feel good. Most of the work I do is in the morning when Celia and the kids are sleeping. I’m not willing to sacrifice time away from my kids or Celia, but I don’t want to sacrifice the workouts, so I’m sacrificing my sleep.

 

·         I’m not crashing at the end of the day because I’m not putting trash in my body and I’m staying very hydrated. It is a challenging routine to establish but I can already tell my body is responding in a more positive manner than expected. The overall effects alcohol, wheat, sugar, and processed snack foods is noticeable.

 

·         Planning is key! Tomorrow my youngest has a soccer game 2 hours away and I know what my day will look like. I’m going to be up at 4:15 a.m. to lift weights. When the sun rises I’m going on a 6.25 mile run. When I get back the dogs will be pissed at me that I smell like I ran and demand to go to the river. If any of the kids are up, I’ll take them with me and be back 30-45 minutes later. All workout requirements met before 9:00 a.m. with the rest of the day to do what most people do on weekends.

 

Sunday Workout

1: 45 minute EMOM (every minute on the minute): 5 pull ups and 10 push ups. This is prepping my body for the April challenge of doing 30 Murphs in 30 days. I did not wear a vest for this because my focus was on volume. That 45 minutes breaks down to 225 pull ups and 450 push ups.

2: 45 minute run with my 20lb weighted vest. This was tough as there are a few small hills along my run route. Of the 45 minutes I walked about 30 seconds on two occasions. Again, this is prepping my body for the April Murph.

 

Monday Workout

1 (morning): Bench press (4x4), DB Incline (4x10), Reverse grip bench press (4x10), Banded chest flys (4x12), 10 minute EMOM (20 push ups)

2 (lunch): 6 mile run.

3 (evening): 75 minute jiujitsu class with Jadon.

**Multiple mini stretch sessions and lacrosse ball therapy during the day**

 

Tuesday Workout

1 (morning): 30 Peloton ride, Deadlift (4x4), DB Incline Row (4x10), Single arm lat pulldown (4x10), Seated banded row (4x10), DB curls (4x10)

2 (evening): 45 minute outdoor walk with 20lb weight vest, 20 minute EMOM (5 pull ups, 10 push ups – with 20lb weight vest).

**Evening stretch session while watching TV**

 

Wednesday Workout

1 (morning): Squats (4x4), Barbell Romanian DL (4x10), Goblet squat 1 ½ reps (4x10), Calf Raise (4x15)

2 (lunch): 45 minute walk.

3 (evening): 300 air squats with 20lb weight vest, random rep schemes of weight vest ring rows, pull ups, and push ups.

**Multiple mini stretch sessions and lacrosse ball therapy during the day**

 

Thursday Workout

1 (morning): 30 minute Peloton strength class focused on shoulders and arms. 30 minute HIIT on air assault bike (30 second sprint, 30 second rest), 20 minute foam rolling.

2 (lunch): 6.13 mile run

I did not stretch well enough after my run.

**I was supposed to do jiujitsu with Jadon in the evening but my body was very sore and my knees were aching. Feeling that way I opted out of the evening training session. One day later and I still think it was the right decision. I fell asleep very fast at night and woke up refreshed.

 

Friday Workout

1 (morning): Shoulder press (4x4), Super set for 4 rounds (5 DB shoulder press, 8 DB push press, Max DB push jerk), Barbell curls (4x12), 20 minute stretch session

2 (lunch): 45 minute walk.