7/23/14

23rd
A. FS; Build to a heavy single - if you feel it, by all means hit a PR

335# - Fuck Yeah!!

B. KB Rack curtsy lunge@10x1; 6-8/side x3; Rest 60 seconds between sides - https://www.youtube.com/watch?v=C6gq15ulRQU

35# - 8, 8
44# - 8
C. TGU; 4-6/arm x5; Rest 60 seconds between arms

35#
+
4 sets
60 seconds air squats
60 seconds burpee box jumps 20"
60 seconds ring row
Rest 3:00

- Same number of reps per exercise for each set

35+10+20
35+10+20
35+10+20
35+10+20

7/22/14

22nd
A. EMOM 20 minutes
Odd minute: 2-4 rope climbs 15'
Even minute: Barbell Push Press x4-6 - you pick weight

2 RC
6 PP - 125#

B. Elbow supported external rotation @2020; 8-10/arm x3; Rest as needed - https://www.youtube.com/watch?
v=_EHmq1yPhnU

10# - 10
12# - 10
15# - 8

+
4 sets
10 prisoner squat jumps - https://www.youtube.com/watch?v=sbXb_uH_uV0
100 meter sprint
Rest 3:00
- Log time per set
- Need more warm up. Do some row sprints in the warm up. You shouldn't get faster as the sets go on.

30.88
30.72
30.33
30.62

Rest 10 minutes

4 sets
5 power clean and push press 115#
20 seconds max airdyne sprint
Rest 3:00
- Log cals on AD per set

9
9
9
9

7/21/14

21st
AM:
45-60 minutes RTW

PM:
A. Paused BS @32x1; 4-6x5; Rest 3 minutes

185# - 6
205# - 5, 5
225# - 5, 4


B. KB Rack reverse lunges; 6-8/leg x4; Rest 90 seconds between legs

53# - 8, 8, 8, 8
C. FLR on rings; 3:30 accumulate for time

2.5 + 1
+
8 minutes
TGU x max reps @ 44# alternating hands per rep

28

Rest 2 minutes

8 minutes
Max Man makers 35#

- Record time per round

32

7/17/14

17th
A. CGBP; Build to a tough double

235#

B. Renegade Row; 4-6x4; Rest 90 seconds - completing both arms makes one rep

55# - 6
60# - 6, 6, 6

+
6 sets
40 seconds row max effort for meters
3:00 rest
Rest 4 minutes after set 3
- Record max meters
- Video final set

206
208
216
219
215
219

Rest 10 minutes

4 sets
150 meter run at very hard effort
Rest 3:00
- Record time per set

25.66
24.40
25.22
25.72

7/16/14

16th
A. Paused Front Squat @12x1; 4-6x5; Rest 2-3 minutes

185# - 6
205# - 4, 5, 4, 4

B. KB Rack lateral lunge@10x1; 6-8/side x3; Rest 60 seconds between sides - https://www.youtube.com/watch?v=TPCC-9fBIt8 don't use towel or anything slippery though

1 - Body weight
2 & 3 - 35# - 8, 8

C. FLR on rings; 3 minutes accumulated

Unbroken

+
15 minutes
30 seconds jog @ 80%
30 seconds rest
- record distance per set, easy pace here

100m each set.

7/15/14

15th
A1. Strict Pull up @40x1; Max reps x4; Rest 60 seconds

10, 7, 7, 7
A2. KB Press @20x1; 5-7x4; Rest 90 seconds

35# - 7, 7, 6, 6
B. Side lying external rotations @1111; 6-8/arm x4; Rest 45 seconds between arms - https://www.youtube.com/watch?v=oNCuZh2Os_U 

5# - 8
8# - 8, 8
10# 8
+
4 sets
10 wall ball 20# 10' target
100 meter sprint
Rest 3:00
- Log time per set

:52, :52, :46, 46

Rest 10 minutes

4 sets
7 power clean and jerk 95#
15 seconds max airdyne sprint
Rest 3:00
- Log cals on AD per set

7, 7, 7, 7

7/14/14

14th
AM:
45-60 minutes RTW - same idea as last week, let me know what you do and how it all feels - https://www.youtube.com/watch?v=GZG_9O_mAgM also do this and if you don't have that band, buy one and next day it. It'll help that elbow stuff out

**Notes - Felt good. Did something similar during my initial testing phase and struggled with HSH but felt solid today 60 seconds no problem. Everything else felt good will do the voodoo wrap, elbows are feeling OK today after the weekend rest.

PM:
A. 1 and 1/4 Back Squat; 2-4x5; Rest 3 minutes

205# - 4
225# - 4, 3, 4, 4


B. KB Rack reverse lunges; 12-15/leg x3; Rest 90 seconds between legs

35# - 15
44# - 12, 12,
C. TGU; 2-4/arm x3; Rest 60 seconds between arms

44# - 3, 4, 4

+
8 minutes
Man makers x max reps @ 35# - https://www.youtube.com/watch?v=iMNnvhg1JcM

31 - Ouch.

Rest 2 minutes

8 minutes
40 meter kb rack walk 2 pood per hand
40 meter bear crawl
- Record time per round

3 rounds at 1.5 pood/hand. Could not safely get 2 pood racked and did not want to injure myself, almost did.

7/10/14

A. CGBP @30x1; 4-6x4; Rest 2 minutes

135# - 6
185# - 5, 6
195# - 4

B. Renegade Row; 8-10x3; Rest 90 seconds - completing both arms makes one rep - https://www.youtube.com/watch?v=tL4Ygzz20gk

50# DB - 8, 8, 8

+
4 sets
40 seconds row max effort for meters
3:00 rest
- Record max meters
- Video final set

213
213 (can you believe it)
211
216

My arms are smoked after the rope climbs yesterday. Now they are aching....

Rest 10 minutes

4 sets
10 no push up burpees with no jump
100 meter sprint
Rest 3:00
- Record time per set

36.52
36.35
35.72
35.68

7/9/14

A. Paused Front Squat @41x1; 2-4x5; Rest 2-3 minutes

135# - 4
165# - 4
195# - 4, 4,

B. KB Rack front foot elevated reverse lunge @10x1; 6-8/side x3; Rest 60 seconds between sides - https://www.youtube.com/watch?v=QOtFA70ET7w

35#KB's - 8
44#KB's - 7
53#KB's - 6

C. Plank with arm lift; 10-12/arm x4; Rest 60 seconds between arms - http://www.coreperformance.com/knowledge/movements/plank-with-arm-lift.html

12,12, 12

+
12 minutes
5 rope climbs
5 HSPU
10 kb rack squats 35# per hand

3+2

7/8/14

8th
A1. WTD omni-grip Pull up @40x1; 1-3x5; Rest 60 seconds

26# - 3
35# - 3
53# - 3, 3, 3


A2. Strict Press @30x1; 2-3x5; Rest 90 seconds

95# - 3
125# - 3,3,3,3

B. DB Seated external rotations @5010; 2-4/arm x3; Rest 30 seconds between arms

20# - 4, 4, 4

+
4 sets
5 Burpees AFAP
100 meter sprint
Rest 3:00
- Log time per set

1 - 30.15
2 - 29.38
3 - 29.22
4 - 29.07

Rest 10 minutes

4 sets
5 power clean and jerk 95#
15 seconds max airdyne sprint
Rest 3:00
- Log cals on AD per set

1 - 7
2 - 7
3 - 7
4 - 6

7/7/14

7th
AM:
45-60 minutes RTW - same idea as last week, let me know what you do and how it all feels

30/20/30 - Squats/Dislocates/Jump Squats
1 min jog
2 min butt kickers/high knees/side shuffle
1 min jog

then...

3rds of...
5 SPU
10 HRPU
10 TTR
+
800m Jog
+
3rds of...
1 min HSH
1 min Burpee Broad Jump
1 min Box Jump Step downs
+
10 min AD
+
5 min Jump rope

Notes:

Felt good. Been having some elbow tendon pain both top and bottom recently, so forearms are a little touchy but no injury to speak of. Otherwise felt good all way around.

PM:
A. 1 and 1/4 Back Squat; 4-6x5; Rest 3 minutes - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

135# - 6
185# - 6, 5, 5, 4

Never done these with a stretch reflex before - spicy!!

B. KB Rack walking lunges; 12-16 steps x4; Rest 90 seconds

35#/hand - 16
44#/hand - 16, 16
53#/hand - 16

C. KB Windmill; 5-7/side x4; Rest 60 seconds between sides - http://robertsontrainingsystems.com/blog/the-kettlebell-windmill/

35# - 7, 5, 5, 5

+
8 minutes
5 wall walks
5 ring dips
5 HR push ups

4+3

Rest 2 minutes

8 minutes
Max reps TGU 35# - switch hands per rep

26

7/3/14

A1. CGBP @20x1; 5-7x4; Rest 60 seconds

165# - 7, 7, 7, 7

A2. DB chainsaw row; 6-8/arm x4; Rest 90 seconds

50# 8,8
60# 8, 8

+
3 sets
35 seconds row max effort for meters
3:00 rest

189
191
194

Rest 10 minutes

3 sets
10 no push up burpees with no jump
100 meter sprint
Rest 3:00

7/2/14

2nd
A. Paused Front Squat @31x1; 2-4x5; Rest 2-3 minutes

185# - 4, 4
205# - 4, 4, 4


B. Goblet Lateral Lunge @11x1; 6-8/side x3; Rest 60 seconds between sides - https://www.youtube.com/watch?v=_PYbR3d-DFw

35# - 8
53# - 8
53# - 7

C. FLR on rings; accumulate 3 minutes for time

2 + 1

+
12 minutes
10 alternating wall runs - https://www.youtube.com/watch?v=1okSA32sFWs
100 meter kb rack walk 2 pood per hand - https://www.youtube.com/watch?v=k3uUNW4a-l4
2 rope climbs

3

7/1/14

A1. WTD Pull up @21x1; 2-4x5; Rest 60 seconds

26# - 4, 4, 4, 4
35# - 4 last set.


A2. Strict Press @12x1; 4-6x5; Rest 90 seconds

75# -6
95# -6
115# - 5
135# - 4
135# - 4

B. DB Seated external rotations @3010; 8-10/arm x3; Rest 30 seconds between arms

15# DB

+
3 sets
5 Burpees AFAP
100 meter sprint
Rest 3:00

Rest 10 minutes

3 sets
5 power clean and jerk 95#
15 seconds max airdyne sprint
Rest 3:00