W11D1 – Morning Endorphines
730am – Ultimate Sandbag Training
4 sets, minimal rest
No rep limit, stop only when I tire.
- Clean and Press
- Thrusters
- Rotational Lunge
- Bent-over Rows to alt Shoulder Presses
- Bear Crawls (Front, Back, lateral)
- Sandbag Carries
HRV: 84(0)
Sleep: 6
Quality: 10/10
W11D2 – OCR-style Swim Workout
930am – Morning Swim
- 100m swim
- 12-15 Burpees
Repeat for however long you want to workout
Total Time: 30mins
Sets completed: 8
Notes: No joke because you have to hold your breath after the Burpees when you are possibly gasping for air.
5pm – Barbell Complex
- Power Clean to thrusters
- Lunges to calf raisers
- Bent-over rows
- Rotational deadlifts
- Barbell abs rollout
Weight: 75lb / 30kg (about half bodyweight)
Reps per exercise: 6-8
Sets completed: 6
Notes: Brutal and time efficient workout!
Here is a video of one set!
HRV: 85(+1)
Sleep: 6
Quality: 10/10
7pm – Long Cycle
Distance: 12 Miles
Time: 1hr 10mins
Notes: missed my bus and didn’t want to wait for the next one since cycling would’ve been faster by 30mins. Damn, didn’t expect to workout thrice today!
W11D3 – NEW MAX PULL-UP RECORD!
1145am – Max Pull-up Attempt
Total reps: 52
Notes: It was the first day of Marine Week here in Arizona State University (Downtown Campus). There was a Pull-Up challenge station and the winner would win a cool marine bag and free T-shirt. So Carpe Diem! Besides, my last attempt was last month and I only managed 28.
It is interesting to note that for the past few weeks, I did not even do much pull-ups training . I simply did muscle-ups and pull-ups for warm up before my workouts. So you can say I follow the “One Max Set A Day” training method as written in my guide to increasing your max pull-up count.
1230pm – OCR Rowing Met Con
- 5 min rowing (palms up grip)
- Loaded carries (bucket, waiter, overhead, luggage)
Sets Completed: 5
Total time: 35mins
Average rowing speed – 2:15/500m
HRV: 84(-1)
Sleep: 6hrs
Quality: 10/10
JT 
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