Training (730a)
A. Back Squats
10@225
10@245
10@265
10@285
20@305
*10# Off Lifetime 20RM PR
B. Front Squats
5@185
5@205
5@225
5@245
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Sunday, May 31, 2020
Friday, May 29, 2020
29 May
Training AM Session (630a)
A. 15m Bike Erg
B1. 20 GHD's
B2. 15 Back Ext
B3. 400m Arms Only Ski
Rest 2m, x2
C1. Weighted Sit-Ups
C2. Heavy DB Russian Twists (60#)
Rest 2m, x3
D. Crossover
E. Mobility
Training PM Session (130p)
A. 12m EMOM
0:00 - 6:00
6 HPC @ 135 OTM
6:00 - 8:00
Rest
8:00 - 12:00
1 DL - 1 HSC - 2 TnG Jerks
*Score is heaviest load lifted twice
*205/225/245/245
B. "The Armstrong"
15m EMOM
Min 1: 8 Thrusters (115)
Min 2: 8 Heavy SB (50)
Min 3: Max Cals Bike
*112 Cals (22/22/22/22/24)
A. 15m Bike Erg
B1. 20 GHD's
B2. 15 Back Ext
B3. 400m Arms Only Ski
Rest 2m, x2
C1. Weighted Sit-Ups
C2. Heavy DB Russian Twists (60#)
Rest 2m, x3
D. Crossover
E. Mobility
Training PM Session (130p)
A. 12m EMOM
0:00 - 6:00
6 HPC @ 135 OTM
6:00 - 8:00
Rest
8:00 - 12:00
1 DL - 1 HSC - 2 TnG Jerks
*Score is heaviest load lifted twice
*205/225/245/245
B. "The Armstrong"
15m EMOM
Min 1: 8 Thrusters (115)
Min 2: 8 Heavy SB (50)
Min 3: Max Cals Bike
*112 Cals (22/22/22/22/24)
Thursday, May 28, 2020
Wednesday, May 27, 2020
27 May
Training Session (130p)
A. Build To A Max Hang Squat Clean
*185/215/235/265/285/305/325/335x/335
*First time hitting 335# in 6 years. 10 Pounds off lifetime PR
B. With A 30m Running Clock:
0:00 - 10:00
4 Rounds
40 Yard Rev. Bear Crawl
10 Pullups
*5:26
10:00 - 20:00
4 Rounds
6 TnG C&J (135)
6 Pogo Burpees
*5:24
20:00 - 30:00
125 Cal Row For Time
*5:26
C. 10m AMRAP
50 Yard Bear Hug Carry (100#)
50 Yard FW (2 Poods)
50 Yard Rest
*Complete
A. Build To A Max Hang Squat Clean
*185/215/235/265/285/305/325/335x/335
*First time hitting 335# in 6 years. 10 Pounds off lifetime PR
B. With A 30m Running Clock:
0:00 - 10:00
4 Rounds
40 Yard Rev. Bear Crawl
10 Pullups
*5:26
10:00 - 20:00
4 Rounds
6 TnG C&J (135)
6 Pogo Burpees
*5:24
20:00 - 30:00
125 Cal Row For Time
*5:26
C. 10m AMRAP
50 Yard Bear Hug Carry (100#)
50 Yard FW (2 Poods)
50 Yard Rest
*Complete
Tuesday, May 26, 2020
26 May
Training Session (130p)
A. 2 Power Cleans + 1 PC/PJ
6 Sets @ 240#
Rest 2m B/W
*Complete
B. Deadlifts
4x4
*285/335/355/375
C. Biceps
D. Tabata Hollow Holds
*8 Rounds
A. 2 Power Cleans + 1 PC/PJ
6 Sets @ 240#
Rest 2m B/W
*Complete
B. Deadlifts
4x4
*285/335/355/375
C. Biceps
D. Tabata Hollow Holds
*8 Rounds
25 May "Murph"
Training (9a)
"Memorial Day Murph"
Had to audible since we couldn't do it at the gym.
1 Mile Run
100 Yard Burpee Broad Jump
200 Pushups
300 Squats
1 Mile Run
*44:30
*Left Calf Pulled Again during 1st Mile
"Memorial Day Murph"
Had to audible since we couldn't do it at the gym.
1 Mile Run
100 Yard Burpee Broad Jump
200 Pushups
300 Squats
1 Mile Run
*44:30
*Left Calf Pulled Again during 1st Mile
Sunday, May 24, 2020
24 May
Training (9a)
A. Back Squat, 5-4-2-2-1
*245/275/315/335/355
B. Front Squat, 4x4
*205/225(x3)
C. Team of 3
100 Cal Bike
50 Heavy Swings (98)
50 DL (225)
50 Strict Pullups
2k Row
50 Strict Pullups
50 DL
50 Heavy Swings
100 Cal Bike
*24:21 (Jess/Spencer)
A. Back Squat, 5-4-2-2-1
*245/275/315/335/355
B. Front Squat, 4x4
*205/225(x3)
C. Team of 3
100 Cal Bike
50 Heavy Swings (98)
50 DL (225)
50 Strict Pullups
2k Row
50 Strict Pullups
50 DL
50 Heavy Swings
100 Cal Bike
*24:21 (Jess/Spencer)
Friday, May 22, 2020
22 May
Training Session AM (6a)
A1. GHD's
A2. Back Extensions
A3. 400m Ski
Rest 2m, x2
B1. DB DL - Shrug - DL
B2. BB Shrugs
B3. 400m Ski
Rest 2m, x2
C. Russian Twists (Heavy) x10
D. Crossover
E. Mobility
Training Session PM (130p)
A. 5 Sets
5 Axle Bar DL (180#)
50 Yard FW (180#)
10 Floor Press (70#)
Rest 2m B/W
B. For Time:
50 T2B
30 S2O (185)
30 SDLHP (115)
2m Hollow Hold
*14:55
A1. GHD's
A2. Back Extensions
A3. 400m Ski
Rest 2m, x2
B1. DB DL - Shrug - DL
B2. BB Shrugs
B3. 400m Ski
Rest 2m, x2
C. Russian Twists (Heavy) x10
D. Crossover
E. Mobility
Training Session PM (130p)
A. 5 Sets
5 Axle Bar DL (180#)
50 Yard FW (180#)
10 Floor Press (70#)
Rest 2m B/W
B. For Time:
50 T2B
30 S2O (185)
30 SDLHP (115)
2m Hollow Hold
*14:55
Wednesday, May 20, 2020
20 May
Training Session (12p)
A. 90 Seconds On/90 Seconds Off
15-20-25-25-20-15 Cal Bike
Max Cal Row
*6 Sets With 6 Chances to accumulate Row Cals
*22/15/11/11/12/24
*95 Cals
B. Build To A Heavy Squat Clean
*215/245/265/285/305
C. Back Squats, 5x5
*245x5, 245, 265, 265, 265
D. 100m Front Rack Walking Lunges
*Every 10 Steps Complete 3 Thrusters (135#)
*8:47
A. 90 Seconds On/90 Seconds Off
15-20-25-25-20-15 Cal Bike
Max Cal Row
*6 Sets With 6 Chances to accumulate Row Cals
*22/15/11/11/12/24
*95 Cals
B. Build To A Heavy Squat Clean
*215/245/265/285/305
C. Back Squats, 5x5
*245x5, 245, 265, 265, 265
D. 100m Front Rack Walking Lunges
*Every 10 Steps Complete 3 Thrusters (135#)
*8:47
Tuesday, May 19, 2020
19 May
Training (11a)
A. Rock Your Core With Ginny
*Terrible
B. Power Clean + Push Jerk
*225/245/245/255/265x/265/275
C. Deadlifts
*265x5, 285x5 (x3)
D1. Incline DB Bench (70) x10
Rest 10 Seconds
D2. Cable Low - High x10
Rest 2m, x4
A. Rock Your Core With Ginny
*Terrible
B. Power Clean + Push Jerk
*225/245/245/255/265x/265/275
C. Deadlifts
*265x5, 285x5 (x3)
D1. Incline DB Bench (70) x10
Rest 10 Seconds
D2. Cable Low - High x10
Rest 2m, x4
Monday, May 18, 2020
18 May
Training (1230p)
A. Back Squats
4x5
*245-265-285-305
B. Front Squats
4x5
*195 - 225x3
C. 4k Row
*Every 500m Complete 12 Heavy Swings (98#)
*100 Swings
*21:12
D1. 15 Side Bends (2 Pood)
D2. 15 DB Snaps Each Side (40#)
Rest 2m, x4
A. Back Squats
4x5
*245-265-285-305
B. Front Squats
4x5
*195 - 225x3
C. 4k Row
*Every 500m Complete 12 Heavy Swings (98#)
*100 Swings
*21:12
D1. 15 Side Bends (2 Pood)
D2. 15 DB Snaps Each Side (40#)
Rest 2m, x4
Sunday, May 17, 2020
17 May
Training (9a)
A. Dug Out Retention Pond
B. EMOM For 30m
Even: 1m Bike Erg
Odd: 30 Sec Hollow or 25 Pushups
*Complete
A. Dug Out Retention Pond
B. EMOM For 30m
Even: 1m Bike Erg
Odd: 30 Sec Hollow or 25 Pushups
*Complete
Friday, May 15, 2020
15 May
Training Session (1p)
A. Back Squat, 9-6-3
*315 - 335 - 355
B. Jump Squats x8 @ 225
C. 22m Echo Bike Cooldown
*180 Cals
D. 100 Reps of Bis
E. 100 Reps of Tris
A. Back Squat, 9-6-3
*315 - 335 - 355
B. Jump Squats x8 @ 225
C. 22m Echo Bike Cooldown
*180 Cals
D. 100 Reps of Bis
E. 100 Reps of Tris
Thursday, May 14, 2020
14 May
Training Session (1245p)
For Time
3 Rounds
20 Cal Bike
5 Squat Cleans (185)
*5:55
Rest 5m
For Time
3 Rounds
20 Cal Bike
4 Squat Cleans (205)
*6:04
Rest 5m
For Time
3 Rounds
20 Cal Bike
3 Squat Cleans (235)
*6:45
For Time
3 Rounds
20 Cal Bike
5 Squat Cleans (185)
*5:55
Rest 5m
For Time
3 Rounds
20 Cal Bike
4 Squat Cleans (205)
*6:04
Rest 5m
For Time
3 Rounds
20 Cal Bike
3 Squat Cleans (235)
*6:45
Wednesday, May 13, 2020
13 May
Training Session (12p)
A. Back Squats
1 Second Pause In Hole
*265x4
*275x4
*295x4
*315x4
B. Front Squats, 4x5
*195
*215
*235x2
A. Back Squats
1 Second Pause In Hole
*265x4
*275x4
*295x4
*315x4
B. Front Squats, 4x5
*195
*215
*235x2
Tuesday, May 12, 2020
12 May
Training AM Session (1030a)
A. Rock Your Core With Ginny
*Rocked ME...Terrible
B. 5 Sets To Build To Max Complex
3 DL - 2 HPC - 1 Jerk
*195 - 215 - 235 - 255 - 265
C. Deadlifts
5@295
4@325
4@350
4@370
Training PM Session (130p)
A. For Time:
100m Row
10 C&J (135)
200m Row
9 C&J (145)
300m Row
8 C&J (155)
400m Row
7 C&J (165)
500m Row
6 C&J (175)
600m Row
5 C&J (185)
700m Row
4 C&J (195)
800m Row
3 C&J (205)
900m Row
2 C&J (215)
1k Row
1 C&J (225)
*29:56
B. 10m Amrap
You Go - I go - He Goes
25m 150# Bear Hug Carries
*10 Trips
A. Rock Your Core With Ginny
*Rocked ME...Terrible
B. 5 Sets To Build To Max Complex
3 DL - 2 HPC - 1 Jerk
*195 - 215 - 235 - 255 - 265
C. Deadlifts
5@295
4@325
4@350
4@370
Training PM Session (130p)
A. For Time:
100m Row
10 C&J (135)
200m Row
9 C&J (145)
300m Row
8 C&J (155)
400m Row
7 C&J (165)
500m Row
6 C&J (175)
600m Row
5 C&J (185)
700m Row
4 C&J (195)
800m Row
3 C&J (205)
900m Row
2 C&J (215)
1k Row
1 C&J (225)
*29:56
B. 10m Amrap
You Go - I go - He Goes
25m 150# Bear Hug Carries
*10 Trips
Monday, May 11, 2020
11 May
Training Session (1230p)
A. Bis/Tris
B. DB DL-SHRUG-DL
X3 (60#)
C. 150 Pushups For Time
*Every Break Complete 100m FW With 2 Pood's
*12:25
D. EMOM For 12m
20 Cals On Echo Bike W/Aggie
*Complete
A. Bis/Tris
B. DB DL-SHRUG-DL
X3 (60#)
C. 150 Pushups For Time
*Every Break Complete 100m FW With 2 Pood's
*12:25
D. EMOM For 12m
20 Cals On Echo Bike W/Aggie
*Complete
Sunday, May 10, 2020
10 May
Training Session (9a)
A. Build To A Heavy Double Back Squat
*185/215/245/275/305/335/365
B. 6 Sets of Squat Clean + Front Squat
*165/195/225/245/265/285
C. With A Partner
150 Cal Bike Erg
+
60-40-20
Squat Cleans (155/185/225)
Synchro Pushups
Strict Pullups
+
150 Cal Bike Erg
*44:25 (With Jess)
A. Build To A Heavy Double Back Squat
*185/215/245/275/305/335/365
B. 6 Sets of Squat Clean + Front Squat
*165/195/225/245/265/285
C. With A Partner
150 Cal Bike Erg
+
60-40-20
Squat Cleans (155/185/225)
Synchro Pushups
Strict Pullups
+
150 Cal Bike Erg
*44:25 (With Jess)
Friday, May 8, 2020
8 May
Training Session (Noon)
A. 12-9-6 Back Squats
*275 - 295 - 315
B1. 15 Heavy Swings (98)
B2. 15 Shrugs (72)
B3. 15 High Pulls (53)
Rest 3m, x3
A. 12-9-6 Back Squats
*275 - 295 - 315
B1. 15 Heavy Swings (98)
B2. 15 Shrugs (72)
B3. 15 High Pulls (53)
Rest 3m, x3
Thursday, May 7, 2020
7 May
Training (11a)
10 Rounds
15 GHD's
12 Cal Ski
9 DB Rows Each Side (90#)
*34:55
*You Go - I Go Style W/ Spencer
10 Rounds
15 GHD's
12 Cal Ski
9 DB Rows Each Side (90#)
*34:55
*You Go - I Go Style W/ Spencer
Wednesday, May 6, 2020
6 May
Training (930a)
Tested Daily At Home Workout At Benham's
20m Amrap:
20 Plyo Lunges
20 Sec Towel DL Hold
20 Plyo Pushups
20 Sec OHS Hold
10 Leg Lifts Over Object
*?*
A lot of damn lunges
B. Core Work
Tested Daily At Home Workout At Benham's
20m Amrap:
20 Plyo Lunges
20 Sec Towel DL Hold
20 Plyo Pushups
20 Sec OHS Hold
10 Leg Lifts Over Object
*?*
A lot of damn lunges
B. Core Work
Tuesday, May 5, 2020
5 May
Training Session (1130a)
A. Power Clean x2 - Jerk x1
*235/255/255/265/265/265
B. Deadlift
295x5
330x4
355x4/4
C1. Incline DB Chest
*55/70/70
C2. Floor Press
*55/70/70
C3. Cable Fly's
D. 100 Tricep Pressdowns (Stack -1)
A. Power Clean x2 - Jerk x1
*235/255/255/265/265/265
B. Deadlift
295x5
330x4
355x4/4
C1. Incline DB Chest
*55/70/70
C2. Floor Press
*55/70/70
C3. Cable Fly's
D. 100 Tricep Pressdowns (Stack -1)
Monday, May 4, 2020
4 May
Training Session (1p)
A. Every 7m For 35m
20 Echo Bike Cals
100' HS Walk
10 Power Cleans (225)
R1: 4:15
R2: 3:42
R3: 3:50
R4: 4:08
R5: 3:55
A. Every 7m For 35m
20 Echo Bike Cals
100' HS Walk
10 Power Cleans (225)
R1: 4:15
R2: 3:42
R3: 3:50
R4: 4:08
R5: 3:55
Sunday, May 3, 2020
3 May
Training Session (930a)
A. Back Squat, Build To A Moderate 3
*285
B. Every Minute For 10m
3 Back Squats @ 285#
*Complete
C. Front Squats, 3x5 With Tempo (33X1)
185 For All
*Complete
D. EMOM For 28m
Min 1: 14 Cal Bike Erg
Min 2: 12 KBS (98#)
Min 3: 10 SDLHP (95)
MIn 4: 10 Heavy SB (70#)
*Complete...Not Terrible
A. Back Squat, Build To A Moderate 3
*285
B. Every Minute For 10m
3 Back Squats @ 285#
*Complete
C. Front Squats, 3x5 With Tempo (33X1)
185 For All
*Complete
D. EMOM For 28m
Min 1: 14 Cal Bike Erg
Min 2: 12 KBS (98#)
Min 3: 10 SDLHP (95)
MIn 4: 10 Heavy SB (70#)
*Complete...Not Terrible
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