7/31/17

Warmup:

300m Sandbag Carry @ 80#

+

A1. Strict Press @ 3013 tempo x 4 reps rest 1:30 (all above 80#)

85#, 90#x4 

A2. Strict Pull-Ups @ 20X1 x 8 reps

First 4 sets ub, last set 6,2

rest 2:30 x 5 sets 

B1. OH Waiter Carry @ 44# KB x 50m rest :30 bt arms (walk slowly)

B2. Standing Dumbbell Hammer Curls x 8/arm rest :30 20#

B3. Dumbbell Rollback to Extensions x 12 reps 

15# actually did these correctly for the first time ever. 

rest 2:00 x 3 sets

+

Pallof Press x 12/side (from tall kneeling) rest 1:00 bt sides x 3 sets

Done. 

+

8 sets:

500m Row @ > 1:54 pace

rest 2:00

1:54, 1:54, 1:53, 1:54, 1:54, 1:53, 1:54, 1:53

7/29/17

Warmup:

300m Sandbag Carry @ 80#

+

A1. Deadhang From Pull-Up bar (use towels) x :45 rest 1:30 *please bring your own, not the green ones* (end each set with 2 towel pullup)

:30+2 pu, :40 :05+2pu, :45+2pu

A2. Half Kneeling Single Arm KB Bottom's Up Press x 6/side rest 1:30 bt arms (keep these light to work wrist shoulder stability)

10#, 15x2

A3. Axle Bar DL Lockout Hold x :60 (make the weight challenging) rest 2:00 x 3 sets

140#, 145#x2

B1. Static Hold On Rings (with 20# chain) x :45 rest 1:00. Done. Good 

B2. Foot Ankle Drills rest 1:00 x 2 sets - https://youtu.be/KHufP_4y2nA

Only did ankle once, forgot about 2nd set. Will do at home  

+

For time:

2000m Row

150 Double Unders

10 Rounds of Cindy

19:01

Row: 2:05 pace

Du: 125,25

Cindy: butterfly pull-ups felt awesome! Push-ups had to break up after 4th round, air squats forgot to move fast 

7/28/17

Warmup:

300m Sandbag Carry @ 80#

Single leg stability ab mat

+

A. Every 2:00 x 12:00

Back Squat @ 3111 tempo x 5 reps @ 75% of 1RM

225#. Failed last rep of last set 

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 4 reps @ 210-215#

Done at 215#

C. Ring Push-Ups x 15 reps @ 3111 tempo rest 2:00 x 5 sets

Done   First and last set ub, broke up middle three 8/7

+

EMOM x 28

minute 1 - 11 Calorie AB

minute 2 - 11 Calorie Ski

minute 3 - 13 Calorie Row

Didn't complete. Ab/ski only 10 cals sometimes. Had way less energy on this versus last week. Not sure why 

Finisher:

Banded Glute March x 5 minutes (holding 60# Sandbag) complete 

7/26/17

30 min bike + mobility

7/27/17

300m Sandbag Carry @ 80#

+

A1. Standing Single Arm KB Press @ 2012 tempo x 6/side rest 1:00 (at 35# or higher)

35#, 44# (right side 4,2) (left side 3,1,1,1), 35x2

35# felt easy-ish 44# was too heavy 

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 10# chain)

Done. 

B. Bench Press

5 @ 105#

3 @ 115#

1 @ 125#

4 @ 120# x 3 sets

rest 2:00 bt each set

Done. No fails. 

C1. Mini Band Scap Series x 5 per movement - https://www.instagram.com/p/BWTOZSShTLH/ - rest as needed

C2. Single Arm KB High Pull x 10 reps/arm rest 1:00 bt arms (use a 26# KB)

C3. Chest Supported Batwing Row x 12 (6/side) @ 20-25# rest 2:00 x 3 sets - https://youtu.be/Yh8ByvxW-LA

20, 25x2

+

3 sets:

L-Sit x  :50

rest as needed

Done. 

PM

10 x 25m Swim (freestyle)

1 minute rest bt

*we will swim until calf heals fully*

Done. (100ft, a little over 25m so it was 2 lengths in my pool). About 25 seconds a round. Flip turns were awkward haven't done them in awhile  a lot of fun! Used to be on the swim team growing up 

7/25/17

Warmup:

300m Sandbag Carry @ 80#. Done 

+

A. Front Squat @ 3311 tempo x 6 reps rest 2:00 x 4 sets (all above 145#) 

150, 155, 165, 170

B1. Double Dumbbell Single Leg DL x 8/leg (slow negative on each rep) rest 1:00 bt legs 

30#

B2. Single Arm Hang From Pull-Up Bar x :30 rest 2:00 x 3 sets

C1. Wall Facing Handstand Hold x :45 seconds (perfect positioning) rest 1:15

C2. Glute Ham Raises x 8 reps (slow) rest 2:00 x 4 sets

Done. 

+

8 sets:

15 Calorie Ski Erg

12 Toes to Bar

9 Burpee Box Jump Overs 20"

rest 1:00

All t2b ub, rounds took 2:30-2:40

7/24/17

Warmup:

300m Sandbag Carry @ 80# done. 

+

A1. Strict Press @ 3013 tempo x 4-5 reps rest 1:30 (all above 70#)

75#x2, 80#x3

A2. Strict Pull-Ups @ 20X1 x 6 reps rest 2:30 x 5 sets *let's try and get them all UB*

Done. Ub. 

B1. OH Waiter Carry @ 40# DB x 50m rest :30 bt arms (walk slowly)

B2. Chinup Negatives x 3 SLOW reps rest :30 

B3. Dumbbell Tate Press x 112 reps rest 2:00

15#x2, 20#

3 sets

+

Pallof Press x 8/side (from tall kneeling) rest 1:30 x 3 sets

Done 

+

6 sets:

500m Row @ 1:55-1:56 pace

rest 2:00

1:56, 1:54, 1:54, 1:55, 1:55, 1:54

7/22/17

Warmup:

300m Sandbag Carry @ 60#

+

A1. Deadhang From Pull-Up bar (use towels) x :30 rest 1:30 *please bring your own, not the green ones* (end each set with 2 towel pullup)

couldnt do the hang ub, pullups felt fine. way harder to hang

A2. Tall Kneeling Single Arm KB Bottom's Up Press x 8/side rest 1:30 bt arms (keep these light to work wrist shoulder stability) 10#

A3. Axle Bar DL Lockout Hold x :40 (make the weight challenging) rest 2:00

135#

 x 3 sets

B1. Static Hold On Rings (with 10# chain) x :30 rest 1:00

done ub

B2. Pistol Negatives (off box) *loaded* x 5/side rest 1:00

done w/ 10# plate

x 3 sets

+

For time:

100 Wall Ball Shots 14#

80 Calorie Ski Erg

60 Alt. DB Snatch 35# (do this as a muscle snatch)

40 Dumbbell Squat Clean Thrusters 35#

20 Burpee Box Jump Over 20"

really bad.

+1 mile cooldown slow run

7/21/17

Warmup:

300m Sandbag Carry @ 60#

+

A. Every 2:00 x 12:00

Back Squat @ 3111 tempo x 5 reps @ 70% of 1RM

210#

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 4 reps @ 200-205#

205#

C. Push-Ups x 12-15 reps @ 3111 tempo rest 2:00 x 5 sets

15

+

EMOM x 24

minute 1 - 9-10 Calorie AB

minute 2 - 9-10 Calorie Ski

minute 3 - 12 Calorie Row

Done felt good 

Finisher:

Banded Glute March x 4 minutes (holding 60# Sandbag)

7/20/17

AM

Warmup:

300m Sandbag Carry @ 60#

+

A1. Standing Single Arm KB Press @ 2012 tempo x 7/side rest 1:00 (at 26# or higher, do these correctly)

26#, 35#x4

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 5# DB bt legs) done. 

B. Bench Press

5 @ 105#

3 @ 115#

1 @ 125#

5 @ 115# x 3 sets

Done.  

rest 2:00

C1. Mini Band Scap Series x 5 per movement - https://www.instagram.com/p/BWTOZSShTLH/ - rest as needed

C2. Single Arm KB High Pull x 8 reps/arm rest 1:00 bt arms (use a 26# KB)

C3. Bent Over Supine Grip BB Row x 10 rest 2:00 x 3 sets

55,75,65 

+

4 sets:

L-Sit x :40

rest as needed. Done. 

+

4 sets:

800m Run @ 3:15 pace or less

rest 3:00 SUB +

EMOM x 24

minute 1 - 10 Calorie AB

minute 2 - 10 Calorie Ski

minute 3 - 12 Calorie Row

7/19/17

20 min rollout/floss
30min AB
20 min rollout/stretch

calf is bothering me- i think that its just bruised though so nbd, seeing rago tomorrow.

7/18/17

Warmup:

300m Sandbag Carry @ 60#. Done 

+

A. Front Squat @ 3311 tempo x 7 reps rest 2:00 x 4 sets (start at 125#)

125#, 140, 145, 150

B1. Single Leg Landmine DL x 6/leg (slow negative on each rep) rest 1:00 bt legs *start @ 27.5*

27.5#, 30, 32.5

B2. Single Arm Hang From Pull-Up Bar x :10-:20 rest 2:00 x 3 sets

:20. Done. 

C1. Wall Facing Handstand Hold x :30 seconds (perfect positioning) rest :30

C2. Hip Extensions x 20 reps (slow) rest 2:00 x 5 sets. Done 

+

The Ghost

6 rounds of:

1 minute of rowing 15,15,14,15,12,17

1 minute of burpees 13,15,13,13,14,14

1 minute of double-unders80,75,80,74,68,88

1 minute rest

7/17/17

Warmup:

300m Sandbag Carry @ 60#. Done 

+

A1. Strict Press @ 3013 tempo x 5-6 reps rest 1:00 (all above 55#)

65#x2, 70x3 (6 reps)

A2. Strict Pull-Ups @ 30X1 x 6 reps rest 2:00

First three sets ub, broke up last two and took hands wider to make sure I was using lats

x 5 sets

B1. OH Waiter Carry @ 35# DB x 50m rest 1:00 bt arms (walk slowly). Done (200feet)

B2. Seated Dumbbell Concentration Curl x 8-10/arm rest 1:00 - 10#, 15x2

rest 2:00

B3. Single Arm Dumbbell Skullcrusher x 8-10/arm rest 1:00 

15#x 3 sets

+

Banded Birddog x 10 (5/side) rest 1:30 x 3 sets

+

6 sets:

500m Row @ 1:58 pace

rest 2:00

First five finished 1:58, last one 1:54

7/15/17

Warmup:

300m Sandbag Carry @ 60# done. 

+

A1. Deadhang From Pull-Up bar x :20 (supine grip) rest 1:00

A2. Tall Kneeling Single Arm KB Bottom's Up Press x 6/side rest 1:00 bt arms 15#, 18#x2

A3. Axle Bar DL Lockout Hold x :30 (load with 35# per side to start) rest 1:00 x 3 sets

Accidentally did 4 sets. 

B1. Birddog x 10 reps rest 1:00

B2. Pistol Negatives (off box) x 5/side rest 1:00 x 3 sets

Done. 

+

For time:

40 Wall Ball Shots 20# (broke up: 15,15,10)

30 Calorie Assault Bike

20 Squat Thrust Jump Overs 20"

10 Deadlifts 175#

20 Squat Thrust Jump Over 20"

30 Calorie Assault Bike

40 Wall Ball Shots 20# (10x4)

15:07

Did BBJO, 45# bar

Wanted sub 15, should've pushed harder on bike 

+

Optional Finisher:

Strongman (pick rope pull/sled drag/prowler push and do sets)

or

Workout with Group. Done. Sandbag carry, rope pulls, sled, prowler)

7/14/17

Warmup:

300m Sandbag Carry @ 60#. Done 

+

A. Every 2:00 x 12:00

Back Squat @ 3111 tempo x 5 reps @ 65% of 1RM

Done at 195# felt solid. 

B. Every 2:00 x 12:00

Deadlift @ 3111 tempo x 5 reps @ 65% of 1RM

65% would've been 215#, could only do these at 195# keeping good form.  Challenging. 

C. Push-Ups x 10 reps @ 3111 tempo rest 2:00 x 5 sets

Done. 

+

EMOM x 20

odd - 9 Calorie Assault Bike

even - 9 Calorie Ski

So funn!!

Finisher:

Banded Glute March x 3 minutes (holding 30# medball)

Done. 

7/13/17

AM

Warmup:

300m Sandbag Carry @ 60#

+

A1. Standing Single Arm KB Press @ 2012 tempo x 8/side rest 1:00 18#, 26#x2, 35#

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets. Done. 

B. Bench Press 5, 3, 1, 5 rest 2:00 (base of 1RM - 65%, 75%, 85%, 70%) 105#, 110, 115, 105

C1. Side lying DB External Rotation x 10/side rest :30 bt arms 5#

C2. Single Arm KB High Pull x 6 reps /arm rest 1:00 bt arms (use a 26# KB)

C3. Lat Pulldown x 12-15 Slow reps rest 2:00 x 3 sets

+

4 sets:

L-Sit x :30

PM

4 sets:

800m Run

3:34, 3:30, 3:13, 3:11

rest 3:00

7/12/17

Active Recovery Day
25min foam roll
+
2 mile run (avg. comfortable 7:30ppm)
+
20 min stretch

7/11/17

Warmup:

300m Sandbag Carry @ 60#

+

A. Front Squat @ 3311 tempo x 8 reps rest 2:00 x 4 sets

115#, 120, 125, 130

B1. Single Leg Landmine DL x 8/leg (slow negative on each rep) rest 1:00 bt legs

20#, 25#, 27.5

B2. Single Arm Thoracic Bridge x 5/side rest 1:00 x 3 sets

C1. Wall Facing Handstand Hold x :20 seconds (perfect positioning) rest :40

C2. Hip Extensions x 15 reps (slow) rest 1:20 x 5 sets

Done. 

+

7 rounds:

:30 DB Thrusters 35# 13, 13, 13, 13, 12, 11, 12

:30 Rest

:30 Double Unders 50, 50, 49, 50, 35, 45, 47

:30 Rest

:30 Squat Thrust Jump Overs 20" (ended up doing Bbjo in the first round by accident felt fine so stuck with it) 9,8,9,8,7,8,8

:30 Rest

7/10/17

Warmup:

300m Sandbag Carry @ 60#

Done. 

+

A1. Strict Press @ 3013 tempo x 6-7 reps rest 1:00

7 reps @ 45#, 50, 50, 55, 55 

A2. Strict Pull-Ups (thin band) x 6-8 reps rest 2:00 x 5 sets

8 reps with purple- made these slow & held for a second at the top (didn't use band for last set)

B1. OH Waiter Carry @ 30# DB x 50m rest 1:00 bt arms (walk slowly) done. 

B2. Standing Barbell Curl x 6-8 rest 1:00

22#, 35#x2

B3. Banded Tripce Push-Down x 20 SLOW reps rest 1:00 x 3 sets. Done purple band for 5 reps then red the last 15 and the rest. 

+

Plank March (on forearms) x 1:00 rest 2:00 x 3 sets

Done 

+

6 sets:

500m Row @ 2:00 pace

rest 2:00

1:59, 1:58, 1:57, 1:56, 1:54, 1:52

Got really into this, tried to beat my time by one second each time, went too fast last two sets. Will stick to pace next time 

7/8/17

Warmup:

5-10 minute of Rotator Cuff Specific Exercises

10 min

+

A. Snatch Grip Tempo Deadlift x 3 reps (:05 pause at mid thigh, above knee, and mid shin) *stand on 45# plate for this* rest 2:00 x 5 sets (build from last week)

55#, 65, 75, 80x2

B1. Push-Up @ 3111 tempo x 10 reps rest 1:00

B2. Single Arm Suitcase Carry x 50m/arm rest 1:00 bt arms 

Done. 25#, 25#+10#

These carries feel not great on my right side  in my back- I get this weird pain in the upper right side of my back. Left side totally okay 

x 3 sets

C1. Tall Kneeling Single Arm KB Press x 6/arm rest :30 bt sides 26#

C2. Lat Pulley Pulldown x 15 reps rest 1:30

35#

x 3 sets

+

5 rounds:

50 Double Unders

10 Deadlifts 155#

25m Double KB Front Rack Walking Lunge 35#/arm

Did two rounds of this, then restarted because it was too much back and forth room to room. 

So adjusted the order to du, lunges, dl because of the space availability
Split dl 5/5 and controlled eccentric movement to insure I kept good form 

Time: 15:30

+

1 mile cool down

+

Completed this an hour or two later..

Finisher:

2 sets:

Heavy Sled Drag (band around hips only)

rest as needed 

100ft

4 45#, 3 35# Could do more 

2 sets:

Rope Sled Pull x 100' (keep this light and work on perfect form, not fast pulling)
60#

7/7/17

A1. Dumbbell Box Step Ups to 20" box x 16 steps (8/leg) rest 1:00 (use 40#)

Done, last two sets I broke up 8/8 to maintain good posture 

A2. SA KB Front Rack Lateral Step Up to 20" Box x 6/leg rest :30 bt sides (use 35# KB)

A3. Wall Sit Hold (at parallel) x :45 rest 1:45 x 4 sets

B1. Strict Press x 6-8 reps @ 3013 tempo rest 1:30 (if you don't perfect understand the 3013 tempo ask please)

8 reps, used 35# bb no weight. 

B2. Strict Banded Pull-Ups x 10 reps rest 1:30 x 3

Done purple band, last set broke up 5/5 to maintain good form 

C1. Anterior Wall Slide Hold x :20 seconds rest :40

C2. Double KB Bottom's Up Front Rack Hold x :20 rest :40 x 3 sets 10# kbs for hold

+

EMOM x 25 

minute 1 - 12 Calorie Row

minute 2 - 30 Russian KB Swings 44#

minute 3 - :45 Plate Pinch Hold 15#, super hard, couldn't do ub

minute 4 - 10 Squat Thrust Box Jump Overs (modify to squat thrust and step if this hurts)

minute 5 - :45 Sandbag Hold 100# Bag (used 120# by accident, realized after I picked it up but there was no turning back)

7/6/17

A. Front Squat @ 3011 tempo 10, 10, 10 rest 2:00 (keep these light and work on perfect form)
95, 105, 115

B1. DB Front to Back Lunges x 6/side @ 35#/hand rest 1:00

B2. Sorenson Hold x :30 rest 1:00

B3. Supine GHD Hols x :30 rest 1:00 x 3 sets 

C1. Waiter/Farmer Carry Combo x 50'/arm rest :30 bt sides
35# both

C2. Incline Prone Y's (no weight) x 15 reps rest :30

C3. Side Lying Dumbbell Ext. Rotation x 8/side rest 1:30 x 3 sets

+

For time:

800m Run

100m Sandbag Carry 60# 13 lengths of small room

50 Russian KB Swings

50 DUs

50 Calorie Assault Bike

50 DUs

50 Russian KB Swings

100m Sandbag Carry 60#

800m Run

21:40

7/4/17

3 sets:
8 Banded Pallof Press Right
8 Banded Pallof Press Left
5 Downward Dog to Plank (hold each position x :05)
10 Birddog (5/side)
50' Waiter Carry Right
50' Waiter Carry Left
(15#, 26#x2)
rest as needed (move slow and methodical for all)
+
A. Deadlift @ 3111 tempo x 10, 10, 10 (not TNG) rest 2:00 (keep light work on perfect form)
85#, 105#, 125#
B1. Single Leg Landmine DL x 10/leg rest 1:00 @ slow tempo - https://youtu.be/3qCthbjDn-U 
10#, 15#, 17.5#, 20#, 22.5#
B2. Weighted Russian Step Up x 10/leg 
35#
rest 1:00
B3. Banded Goodmorning x 12 reps
blue band x1, green band x4
 rest 1:00x 5 sets
+
7 rounds:
15 Calorie Assault Bike
12 DB Deadlifts 35#
30' Low Hips Bear Crawl
15:12
+
Finisher:
3 sets:
Serratus Anterior Wall Slides (with Foam Roller) x 8 reps rest 1:00
Incline Bench Prone Y's (no weight) x 15 reps rest 1:0

done .

7/3/17

A. Back Squat @ 3011 tempo 10, 10, 10 rest 2:00 (keep these light and work on perfect form)

115, 125, 135 =)

B1. Belt Squats x 5-6 reps (build from last week) rest 1:00 did 8 reps, cause I did 10 reps last week, 135# (x3 45# plates) idk how many more plates can fit between my legs but I like these  

B2. Glute Ham Raise x 6-8 SLOW reps rest 1:00. Done 8 reps. 

B3. Jump Squats x 20 reps rest 3:00 

Done. 

x 5 sets 

+

3 rounds:

300m Run

21 Russian KB Swings 35#

12 Squat Thrusts

rest 3:00 x 2 sets

*do this entire session outside*

7:13, 6:30 

Finisher:

3 sets:

20 Alt DB Curl (10/arm) rest 1:00 *light* 5#x2, 10#

15 Banded Int. Rotation/arm rest 1:00

10 Side Lying DB Ext. Rotation/arm rest 1:00 5#

8 DB Front Raise (at 45 degree angle with thumbs up) 5#

rest 1:00