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