8/28/14

28th
A. CGBP; Build to a tough double

245#

B. DB 3 point row @20x1; 6-8/arm x2; Rest 2 minutes

75# DB - 8, 7

+
Row 500 meters
Rest 8 minutes
x2 sets
- Log time per set

Terminated row as I had a pain in my upper right scap after the 3 pt rows.

8/27/14

27th
A. BS; Build to a tough double

370# x 2

400# 1RM PR - Felt good and went for it!!

B. KB Rack Reverse Lunge @3120; 6-8/leg x2; Rest 90 seconds between legs - if squatting on left leg, use right arm, if squatting on right leg, use left arm.

53# - 8, 8

C. TGU; 2-4/arm x3; Rest 60 seconds between arms

53# - 4, 4, 4

+
5k row for time

20:26

8/26/14

26th
A. Strict Press; 3RM

145#
B. WTD Pull up; 5RM

44#
B. DB Seated external rotation @3010; 8RM per arm

20# DB
+
4 sets
10 no push up burpees
150 meter sprint
Rest 3:00
- Log time per set
- Much better last week

45.44
46.43
46.37
46.22

Rest 12 minutes

4 sets
15 hang power cleans 95# and push press
100 meter row
Rest 3:00
- Log time per set

1:14
1:14
1:11
1:11

8/25/14

25th
AM:
45-60 minutes RTW

30/20/30 - squat, dislocate, jump squat
+
4 rounds
10 HTH KBS
5 KB Thruster L+R
5KB Snatch L+R
20 situps
+
3 Rounds
10 SPU
5 HSPU
+
10 min AD
+
15 min mobility work


PM:
A. Front Squat; Build to a tough single

330#

B. DB RFESS @30x1; Build to a heavy set of 8

70# DB

C. Side Plank clamshells; 25 per side x4; Rest as needed
+
1600 meter run for time

6:32.26

8/19/14

19th
A1. Barbell Push Press @32x3; 2-4x4; Rest 60 seconds

135# - 4,
145# - 4, 4, 4

A2. Legless rope climb 10'; 2-3x4; Rest 3 minutes

3, 2, 2, 2

B. Elbow supported external rotation @1111; 3-5/arm x3; Rest as needed

20# - 5, 5
25# - 5

+
4 sets
5 burpee box jump
150 meter spring
Rest 3:00
- Log time per set
- Much better last week

58.01
58.25
57.82


Rest 12 minutes

4 sets
10 hang power cleans 115# TnG
12 cals AD
Rest 3:00
- Log time per set

8/14/14

14th
A. CGBP cluster; 2.2.2.2; Rest 20 seconds/Rest 4 minutes; x3 sets

1 - 155#

2 - 175#

3 & 4 - 185# 

B. DB 3 point row @20x1; 4-6/arm x4; Rest 2 minutes

70# - 6

+
8 sets
40 seconds row max effort for meters
3:00 rest
Rest 8 minutes after set 4
- Record max meters
- Video final set
- Log how you warmed up for this

3 x 20 sec AD max effort WU

1 - 214

2 - 215

3 - 213

4 - 214

5 - 211

6 - 217

7 - 214

8 - 216 - Sorry did not video. Remembered half way through and at that point I was definitely not going to repeat... That sucked...

Rest 20 minutes

4 sets
20 seconds hard sprint
10 seconds rest
- Record approximate distance per set

90m x 4 was able to keep distance pretty consistent. 

8/13/14

13th
A. FS @32x1; 2-4x5; Rest 3 minutes

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

B. Single arm RFESS @30x1; 6-8/leg x2; Rest 90 seconds between legs - if squatting on left leg, use right arm, if squatting on right leg, use left arm.

35# - 8
53# - 8

C. TGU; 6-8/arm x3; Rest 60 seconds between arms

35# - 8, 8, 8 Tough but solid way improved overhead position and stability in both shoulders!!

+
5 sets
600 meter jog
Rest 3:00
- Each set should be within 10 seconds of each other or terminate the workout

2:47.47
2:57.66 - Damm....really felt like i was on track.

8/12/14

12th
A. EMOM 20 minutes
Odd minute: 2 rope climbs
Even minute: KB Press x3 per arm

44# 1-10, 53# 11-20

B. Elbow supported external rotation @1111; 8-10/arm x3; Rest as needed - https://www.youtube.com/watch?v=_EHmq1yPhnU

15# - 10

+
4 sets
10 no push up burpees AFAP
100 meter sprint
Rest 3:00
- Log time per set
- Much better last week

38.47
40.21
38.47
37.42

Rest 12 minutes

4 sets
5 power clean and push press 115#
10 cals AD
Rest 3:00
- Log time per set

43 - AD discontinued as my monitor is acting up.
52 - rower
51 - rower
51 - rower

8/11/14

11th
AM:
45-60 minutes RTW

PM:
A. KB Rack Squat @32x1; 6-8x4; Rest 3-4 minutes

53# KB - 8, 8, 8, 7

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

44# KB - 8, 8, 8, 8

C. Side Plank clamshells; 20 per side x4; Rest as needed - http://www.mikereinold.com/2011/08/side-plank-clam-and-side-plank-hip-abduction-exercises.html

+
4 sets
400 meter run
Rest 5 minutes
- Tough effort, but try to stay relatively consistent

1:23.32
1:24.37
1:23.31
1:20.22 - SOB!!!

8/4 - 8/7

4th
AM:
45-60 minutes RTW

Various movements for 45 min. Played an hour of soccer as well in the PM.

PM:
A. Goblet Squat @50x1; 6-8x5; Rest 90 seconds - https://www.youtube.com/watch?v=FAu6b-KcK0U

70# - 8, 8, 8, 8, 7

B. DB Front Rack walking lunge; 20 steps x4; Rest 60 seconds

40# DB

C. FLR on ground; 3:30 accumulate for time

Unbroken

+
8 minutes cardio 97% effort - you pick the modality

Treadmill run at 8.5-9 miles per hour ran 1.2 miles.

5th
A1. DB Strict Press @12x1; 6-8x4; Rest 60 seconds

35# - 8
40# - 6, 7, 7

A2. DB row @20x2; 6-8/arm x4; Rest 60 seconds

50# - 8, 8, 8, 8

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

10# - 10
12# - 10, 10

+
2 sets
10 no push up burpees AFAP
15 second 97% effort cardio
Rest 3:00
- Log time per set
- Much better last week

12mph on treadmill
Could not effectively time score

Rest 10 minutes

2 sets
5 hang DB snatch per arm (1 arm at a time)
15 squat jumps
Rest 3:00
- Log time per set

0:44, 0:43

6th
A. DB RFESS @30x1; 6-8x4; Rest 90 seconds between legs
B. Goblet Lateral lunge; 8-10x3; Rest 60 seconds between legs
C. Straight leg sit ups; amrap QUALITY reps (no flexing low back) in 75 seconds; Rest 150 seconds - https://www.youtube.com/watch?v=RuG_Jd7Ft5c
+
4 sets
3:00 minute cardio - you pick
Rest 3:00

7th
A. DB Bench Press @31x1; 6-8x4; Rest 90 seconds
B. DB row @20x1; 4-6x4; Rest 2 minutes
+
6 sets
40 seconds tough effort cardio
3:00 rest
Rest 6 minutes after set 3