Strength Session
[Cycle 6, Wave 1 - Bench]
Bench: 140bsx5, 160sx5, 185lbsx5
Bottom Position Bench: 165 lbs --> 4/4/4
Pull-Ups: 6/6/6/
[180]
Thursday, June 30, 2011
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Monday, June 27, 2011
Sunday, June 26, 2011
June 26, 2011
Strength Session
[Cycle 6, Wave 1 - Squat]
Squat: 145bsx5, 165sx5, 185lbsx5
Squat: 165 lbs --> 9/10/10
Pull-Ups: 7/7/4
Lunges: 30
[180]
[Cycle 6, Wave 1 - Squat]
Squat: 145bsx5, 165sx5, 185lbsx5
Squat: 165 lbs --> 9/10/10
Pull-Ups: 7/7/4
Lunges: 30
[180]
Saturday, June 25, 2011
Friday, June 24, 2011
Thursday, June 23, 2011
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Monday, June 20, 2011
Sunday, June 19, 2011
June 19, 2011
Father's Day Workout
[Cycle 6, Wave 1 - Press]
Press: 95lbsx5, 105sx5, 115lbsx6
Dips: 5/10/6/8
Ran with Dad on Base
[Cycle 6, Wave 1 - Press]
Press: 95lbsx5, 105sx5, 115lbsx6
Dips: 5/10/6/8
Ran with Dad on Base
Saturday, June 18, 2011
Friday, June 17, 2011
June 17,2011
[Cycle 5, Wave 3 - Deadlift]
Deadlift: 205lbsx5, 220lbsx3, 245lbsx2
Plank Holds: 1 min x 3
Pull-Ups 5 reps x 4 sets
Finisher: Hauled downed tree to edge of yard
Deadlift: 205lbsx5, 220lbsx3, 245lbsx2
Plank Holds: 1 min x 3
Pull-Ups 5 reps x 4 sets
Finisher: Hauled downed tree to edge of yard
Thursday, June 16, 2011
Wednesday, June 15, 2011
Tuesday, June 14, 2011
June 14, 2011
AM Strength Session
[Cycle 5, Wave 3 - Bench]
Bench: 160lbsx5, 180lbsx3, 200lbsx1, 205lbsx1
Bottom Position Bench: 175lbsx1
Bench: 165lbsx5, 165lbsx5, 165lbsx6
"Lever": Kroc Rows with 115lb barbell--
5 reps/arm x 1 (close to end with thick grip)
5 reps/arm x 1 (closer to middle with thick grip)
10 reps/arm x 1 (middle of bar without thick grip)
PM Pull-Ups
Day 1: 11/7/5/5/5
[179]
[Cycle 5, Wave 3 - Bench]
Bench: 160lbsx5, 180lbsx3, 200lbsx1, 205lbsx1
Bottom Position Bench: 175lbsx1
Bench: 165lbsx5, 165lbsx5, 165lbsx6
"Lever": Kroc Rows with 115lb barbell--
5 reps/arm x 1 (close to end with thick grip)
5 reps/arm x 1 (closer to middle with thick grip)
10 reps/arm x 1 (middle of bar without thick grip)
PM Pull-Ups
Day 1: 11/7/5/5/5
[179]
Monday, June 13, 2011
Sunday, June 12, 2011
Saturday, June 11, 2011
June 11, 2011
PM Strength Session
[Cycle 5, Wave 3 - Squat]
Squat: 145lbsx5, 165lbsx3, 185lbsx5
Box Squat: 30 reps at 165lbs for time (5:25)
Wall Ball: 5 mins w/ 20lb ball (108 reps)
[compare to 4/30/11: 98 reps]
[Cycle 5, Wave 3 - Squat]
Squat: 145lbsx5, 165lbsx3, 185lbsx5
Box Squat: 30 reps at 165lbs for time (5:25)
Wall Ball: 5 mins w/ 20lb ball (108 reps)
[compare to 4/30/11: 98 reps]
Friday, June 10, 2011
Thursday, June 9, 2011
Wednesday, June 8, 2011
June 8, 2011
AM Strength Session
[Cycle 5, Wave 3 - Military Press]
Press: 100lbsx5, 115lbsx3, 125lbsx2
Water Ball:
OH Carry 2 sets to exhaustion
Bear Hug carry to exhaustion
30 burpees
[179]
[Cycle 5, Wave 3 - Military Press]
Press: 100lbsx5, 115lbsx3, 125lbsx2
Water Ball:
OH Carry 2 sets to exhaustion
Bear Hug carry to exhaustion
30 burpees
[179]
Tuesday, June 7, 2011
Monday, June 6, 2011
Sunday, June 5, 2011
June 5, 2011
PM Strength Session
[Cycle 5, Wave 2 - Deadlift]
Deadlift: ??lbsx5, ??lbsx5, 230lbsx5
Deadlift: 240lbsx1, 250lbsx1, 260lbsx1
Plank Holds:
2.0 mins, 1.5 min rest
1.5 mins, 1.0 min rest
1.0 min
[Cycle 5, Wave 2 - Deadlift]
Deadlift: ??lbsx5, ??lbsx5, 230lbsx5
Deadlift: 240lbsx1, 250lbsx1, 260lbsx1
Plank Holds:
2.0 mins, 1.5 min rest
1.5 mins, 1.0 min rest
1.0 min
Saturday, June 4, 2011
Friday, June 3, 2011
Thursday, June 2, 2011
June 2, 2011
AM Strength Session
[Cycle 5, Wave 2 - Bench press]
Bench Press: 145lbsx3, 170lbsx3, 190lbsx4
Bench Press: 165lbsx9, 165lbsx5 (thick bar), 165lbsx4
Finisher:
5 trips of punching bag flips and 30lb DB shot-puts
[Cycle 5, Wave 2 - Bench press]
Bench Press: 145lbsx3, 170lbsx3, 190lbsx4
Bench Press: 165lbsx9, 165lbsx5 (thick bar), 165lbsx4
Finisher:
5 trips of punching bag flips and 30lb DB shot-puts
Wednesday, June 1, 2011
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