Month: September 2014

monday

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29th
A. back squat cluster 1. 1. 1. 1. 1; rest 20sec/rest 3mins x 3
185/205/225

+
3 sets 90% effort
20 wall balls 14# 9′ target
15 chin ups
50 DU
rest walk 3mins
2:27/2:16/2:06

+
3sets 90% effort
Row 400m
20 situps
15 pushups
10 box jump sd 30″
rest walk 3mins
3:48/3:50/3:42

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friday/saturday

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26th
A. bench press 5×5; rest as needed build per set
115/125/135/145/155

B1. DB incline bench press 6-8; rest 30sec
25’s
B2. DB bent torso row @20X0; 6-8/arm; rest 30sec
35’s
B3. ring dip amrap ; rest 3mins x 3-4sets
10/12/13
C. 3 sets of 20 GHD situps and 20 back ext

27th
post this to blog “Combined Jump”
10 minutes to establish 3 max distance broad jumps
72″/73″/73″
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken
55/56/66

score: 395

thursday

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25th
A. back squat @20X1; 2-3reps 65% of 1rm – 10min emom
195/3 reps

B1. BB front rack reverse lunge 6-8reps/leg; rest 30sec
75
B2. MU cluster 1. 1. 1. 1. 1; rest 15sec/rest 3mins x 4

C. 20 TGU 1pd alt hands per rep time this
7:09
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15mins 85% effort
Run 200m
5 DL 135#
1 wall walk
7+125m

tuesday

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23rd
A1. Push press cluster TnG 3. 3. 3; rest 10sec/rest 30sec
105
A2. CtB amrap – 1; rest 3mins x 3
6/7/7
B. PC x 1/PP x 1/PJ x 1/SJ x 1; rest 90sec x 6 build per set
105/115/125/134/140/145
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30sec max HSPU
rest 30sec
30sec max T2B
rest 30sec
30sec max HR pushups
rest 30sec
30sec strict chin up
rest 4mins x 2-3sets

didn’t get to complete. will make up wed

monday

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22nd
A. back squat @32X1; 1, 1, 1, 1, 1; rest 3mins
215
B1. rear foot elevated split squat @20X0; 6-8; rest 20sec
8 reps
B2. GHR @40X1; 6-8; rest 20sec
6 reps
B3. BB front rack step up 18″ alt legs per rep you pick weight 10total steps; rest 3mins x 3
65/20″
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5 rounds for time
20 unbroken wall balls 14/10′
15 unbroken KBS 1.25pd

14:50. Dropped on the second round of wbs. Big rests b/t sets. This was very challenging for me today

my legs are torn up…

fri/sat

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19th
A. push press cluster 3. 3. 3; rest 15sec/rest 3mins x 3
75/80/80
B1. amrap HSPU – 2; rest 30sec
10/12/13
B2. 15 GHD situps; rest 30sec
B3. deadlift TnG x 10 build per set; rest 3mins x 3
185/205/225
C. FLR on rings accumulate 4mins
+
3 rounds for time
Row 500m
60 DU
13:10

20th
“Helen”
10:25
Less than a min off all time best which was years ago. Have to keep all 400s same pace as first.

monday…back at it

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15th
AM
Row 2k easy
AD 50cals easy
FLR on rings accumulate 4mins
Hip thrusts @11X4 3-4sets of 5 moderate weight

PM
A1. Back squat 3, 3, 2, 2, 1, 1; rest 60sec
225/245/265
A2. WTD chin up mixed grip 3, 3, 2, 2, 1, 1; rest 60-90sec
20/25/30
B1. Rear foot elevated split squat bb on back; 4-6×3; rest 30sec
75
B2. Weighted ghr @40×1; 6-8×3; rest 90sec
Used a PVC, no weights
C. double KB front rack step up 1.5pd/arm 18″ box 6-8/leg; rest 2mins x 3
These were super hard. 16″ box, couldn’t really finish an entire set without breaking
+
30, 20, 10 for time
chin up
wall ball 14# 9′ target
7:43

Bfast: 2 muffins made with sweet pot, sausage, mushrooms, spinach, eggs
Snack: ham, asparagus
Lunch: chicken breast, mixed veggies, half small sweet potato, plum
Snack: ham, bell pepper, 100 cal pack of guacamole
Dinner: Apple pecan chicken salad