monday

Posted on September 30, 2014

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

friday/saturday

Posted on September 29, 2014

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

Posted on September 26, 2014

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
+
15mins 85% effort
Run 200m
5 DL 135#
1 wall walk
7+125m

tuesday

Posted on September 24, 2014

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
+
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

Posted on September 23, 2014 Updated on September 23, 2014

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″
+
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

Posted on September 23, 2014

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

Posted on September 16, 2014

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