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.