Rest Day
[Stomach Bug]
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Monday, August 29, 2011
Sunday, August 28, 2011
August 28, 2011
PM Strength Session
[Cycle 8 - Wave 1 - Squat/Bench]
Front Squat: 110lbsx5, 125lbsx5, 140x3, 140x3
Bench Press: 145lbsx5, 170lbsx5, 190lbsx5 (solid!)
Bench:
135lbsx16
135lbsx9
135lbsx10
[Cycle 8 - Wave 1 - Squat/Bench]
Front Squat: 110lbsx5, 125lbsx5, 140x3, 140x3
Bench Press: 145lbsx5, 170lbsx5, 190lbsx5 (solid!)
Bench:
135lbsx16
135lbsx9
135lbsx10
Saturday, August 27, 2011
Friday, August 26, 2011
Thursday, August 25, 2011
August 25, 2011
AM Strength Session
[Cycle 8 - Wave 1 - Deadlift]
Deadlift: 185lbsx5, 215lbsx5, 245lbsx6
Planks: 1.5 minute, 1 minute
Side Plank: 1 minute per side
PM Pull-Ups:
Day 4: 9/7/6/5/5
[176]
[Cycle 8 - Wave 1 - Deadlift]
Deadlift: 185lbsx5, 215lbsx5, 245lbsx6
Planks: 1.5 minute, 1 minute
Side Plank: 1 minute per side
PM Pull-Ups:
Day 4: 9/7/6/5/5
[176]
Wednesday, August 24, 2011
August 24, 2011
PM Conditioning
Hill Sprints: 7 trips
Pull-Ups Day 3: 9/7/6/5/5
[176; 181.4 at work]
Hill Sprints: 7 trips
Pull-Ups Day 3: 9/7/6/5/5
[176; 181.4 at work]
Tuesday, August 23, 2011
August 23, 2011
PM Strength Session
[Cycle 8, Wave 1 - Squat/Military Press]
Box Squat: 155lbsx5, 180lbsx5, 205lbsx6*
Squat: 185lbsx5, 185lbsx4, 185lbsx3
ATG Squat: 145lbsx10, 145lbsx8, 145lbsx10
Military Press: 95lbsx5, 110lbsx5, 120lbsx4
35lb KB Press: 1x10 per arm, 1x10 per arm
Push Press: 120lbsx5
Pull-Ups: 5
Finisher: 120lb hold x 1.5 min, 120lb hold x .75min
*3 warm-up sets; 3rd set is for reps
PM Pull-Ups
Day 2: 9/7/6/5/5
[Cycle 8, Wave 1 - Squat/Military Press]
Box Squat: 155lbsx5, 180lbsx5, 205lbsx6*
Squat: 185lbsx5, 185lbsx4, 185lbsx3
ATG Squat: 145lbsx10, 145lbsx8, 145lbsx10
Military Press: 95lbsx5, 110lbsx5, 120lbsx4
35lb KB Press: 1x10 per arm, 1x10 per arm
Push Press: 120lbsx5
Pull-Ups: 5
Finisher: 120lb hold x 1.5 min, 120lb hold x .75min
*3 warm-up sets; 3rd set is for reps
PM Pull-Ups
Day 2: 9/7/6/5/5
Monday, August 22, 2011
August 22, 2011
AM Pull-Ups
Day 1: 9/7/6/5/5
PM Strength Session
[Cycle 8, Wave 1 - Squat]
Squat: 155lbsx5, 180lbsx5*
[workout interrupted]
*3 warm-up sets
Day 1: 9/7/6/5/5
PM Strength Session
[Cycle 8, Wave 1 - Squat]
Squat: 155lbsx5, 180lbsx5*
[workout interrupted]
*3 warm-up sets
Sunday, August 21, 2011
Saturday, August 20, 2011
Friday, August 19, 2011
August 19, 2011
AM Strength Session
[Cycle 7, Wave 3 - Bench]
Bench: 165lbsx5, 190lbsx3, 200lbsx?, 205lbsx1, 210lbsx0
80lb SB Squats: 2x10
[Cycle 7, Wave 3 - Bench]
Bench: 165lbsx5, 190lbsx3, 200lbsx?, 205lbsx1, 210lbsx0
80lb SB Squats: 2x10
Thursday, August 18, 2011
August 18, 2011
PM Conditioning
1.3 mile walk with Zack
Started "Recon Ron" Pull-Up Program: 9/7/6/5/5
1.3 mile walk with Zack
Started "Recon Ron" Pull-Up Program: 9/7/6/5/5
Wednesday, August 17, 2011
Tuesday, August 16, 2011
August 16, 2011
[Cycle 7, Wave 3 - Deadlift]
Deadlift: 205lbsx5, 235lbsx3, 260lbsx6*
*3 warm-up sets; 3rd working set for reps
Finisher:
Farmer Carry 1.5 trips across yard w/ 35lb KB and 65lb DB
Kneeling Sledgehammer Swings (20 per arm)
Farmer Carry back to starting position w/ 35lb KB and 65lb DB
Punching Bag Flips 1.5 trips across the yard
Kneeling Sledgehammer Swings (10 per arm)
Punching Bag Flips back to starting position
30 seconds of rest
Farmer Carry 1.5 trips across yard w/ 35lb KB and 65lb DB
Kneeling Sledgehammer Swings (20 per arm)
Farmer Carry back to starting position w/ 35lb KB and 65lb DB
Punching Bag Flips 1.5 trips across the yard
Kneeling Sledgehammer Swings (10 per arm)
Punching Bag Flips back to starting position
Time: 13:10
[177; 179.6 office]
Deadlift: 205lbsx5, 235lbsx3, 260lbsx6*
*3 warm-up sets; 3rd working set for reps
Finisher:
Farmer Carry 1.5 trips across yard w/ 35lb KB and 65lb DB
Kneeling Sledgehammer Swings (20 per arm)
Farmer Carry back to starting position w/ 35lb KB and 65lb DB
Punching Bag Flips 1.5 trips across the yard
Kneeling Sledgehammer Swings (10 per arm)
Punching Bag Flips back to starting position
30 seconds of rest
Farmer Carry 1.5 trips across yard w/ 35lb KB and 65lb DB
Kneeling Sledgehammer Swings (20 per arm)
Farmer Carry back to starting position w/ 35lb KB and 65lb DB
Punching Bag Flips 1.5 trips across the yard
Kneeling Sledgehammer Swings (10 per arm)
Punching Bag Flips back to starting position
Time: 13:10
[177; 179.6 office]
Monday, August 15, 2011
August 15, 2011
PM Conditioning
Walked 1.3 mi with Zack.
PM Pull-Ups
Day 1: 5, then switched to power rack bar: 7/9/6/6/6
(focusing on technique tonight)
[177; 180.2 official office weigh-in, no shoes]
Walked 1.3 mi with Zack.
PM Pull-Ups
Day 1: 5, then switched to power rack bar: 7/9/6/6/6
(focusing on technique tonight)
[177; 180.2 official office weigh-in, no shoes]
Sunday, August 14, 2011
August 14, 2011
PM Strength
[Cycle 7, Wave 3 - Squat/Military Press]
Box Squat: 170lbsx5, 190lbsx3, 210lbsx6*
ATG Squat: 115lbsx5, 135lbsx10, 135lbsx8, 145lbsx5
Military Press: 110lbsx5, 120lbsx3, 135lbsx1 (clean/push press), 130lbsx1
Thick Bar Military Press:
95lbsx5
95lbsx7
95lbsx7
Dips: 10/10/8
Finisher:
80lb Sandbag Bear Hug for Time: 2:11, 1 min rest, 2:30
*3 warm-ups sets; 3rd working set is for reps.
[177]
[Cycle 7, Wave 3 - Squat/Military Press]
Box Squat: 170lbsx5, 190lbsx3, 210lbsx6*
ATG Squat: 115lbsx5, 135lbsx10, 135lbsx8, 145lbsx5
Military Press: 110lbsx5, 120lbsx3, 135lbsx1 (clean/push press), 130lbsx1
Thick Bar Military Press:
95lbsx5
95lbsx7
95lbsx7
Dips: 10/10/8
Finisher:
80lb Sandbag Bear Hug for Time: 2:11, 1 min rest, 2:30
*3 warm-ups sets; 3rd working set is for reps.
[177]
Saturday, August 13, 2011
August 13, 2011
PM Conditioning
1.3 mi run around neighborhood (9:35)(7:22 pace)*
*stopwatch messed up but 9:35 is the best guess based on my watch; best run I have had in a long time; only stopped once; muscled through the hill; increased the pace at the end; good mental focus; etc.
1.3 mi run around neighborhood (9:35)(7:22 pace)*
*stopwatch messed up but 9:35 is the best guess based on my watch; best run I have had in a long time; only stopped once; muscled through the hill; increased the pace at the end; good mental focus; etc.
Friday, August 12, 2011
August 12, 2011
[Cycle 7, Wave 2 - Deadlift]
Deadlift: 215lbsx3, 220lbsx3, 250lbsx4*
Rack Pulls: 135lbsx5, 185lbsx4, 205lbsx4, 225lbsx4, 250lbsx3, 260lbsx1
Plank Holds: 1:30 min, 1 min rest, 1:15
*3 warm-up sets; 3rd working set for reps; did too much weight on first set.
[176]
Deadlift: 215lbsx3, 220lbsx3, 250lbsx4*
Rack Pulls: 135lbsx5, 185lbsx4, 205lbsx4, 225lbsx4, 250lbsx3, 260lbsx1
Plank Holds: 1:30 min, 1 min rest, 1:15
*3 warm-up sets; 3rd working set for reps; did too much weight on first set.
[176]
Thursday, August 11, 2011
August 11, 2011
AM Conditioning
Walked 1.3 miles with Zack
PM Conditioning
Walked 1.3 miles with Zack (and Kate on back)
PM Pull-Ups
Day 5:
Weighted Pull-Ups with 20lb DB: 4/4/3/3 and max rep w/ no weight (4)
[177; 181.8 at work]
Walked 1.3 miles with Zack
PM Conditioning
Walked 1.3 miles with Zack (and Kate on back)
PM Pull-Ups
Day 5:
Weighted Pull-Ups with 20lb DB: 4/4/3/3 and max rep w/ no weight (4)
[177; 181.8 at work]
Wednesday, August 10, 2011
August 10, 2011
AM Strength Session
[Cycle 7, Wave 2 - Bench]
[Focusing on Bench Technique]
Bench Press:
3 warm-up sets and then
155lbsx3
175lbsx3
175lbsx3
200lbsx1
(struggled with the prescribed weight/reps)
195lbsx1
190lbsx3
185lbsx3
Bench Press:
(for max reps)
135lbsx15
135lbsx11
135lbsx9
Sandbag Bench w/ 85lb bag:
10 reps
6 reps
9 reps
Bent Over Row: 115lbsx5
PM Conditioning
Hill Sprints: 6 trips
Day 4 Pull-Ups: 5x10 (5 rep training sets)
[177, 180.6 at office]
[Cycle 7, Wave 2 - Bench]
[Focusing on Bench Technique]
Bench Press:
3 warm-up sets and then
155lbsx3
175lbsx3
175lbsx3
200lbsx1
(struggled with the prescribed weight/reps)
195lbsx1
190lbsx3
185lbsx3
Bench Press:
(for max reps)
135lbsx15
135lbsx11
135lbsx9
Sandbag Bench w/ 85lb bag:
10 reps
6 reps
9 reps
Bent Over Row: 115lbsx5
PM Conditioning
Hill Sprints: 6 trips
Day 4 Pull-Ups: 5x10 (5 rep training sets)
[177, 180.6 at office]
Tuesday, August 9, 2011
August 9, 2011
AM Strength Session
[Cycle 7, Wave 2 - Squat]
[Focusing on Squat Technique]
Box Squat:
95lbsx5
105lbsx5
115lbsx5
125lbsx5
135lbsx5
145lbsx4
155lbsx3 (higher box)
155lbsx3
165lbsx3
175lbsx3
180lbsx3
200lbsx4 (higher box)
Bulgarian Bag Squats: 20
Finisher:
Round 1: 95lb thrusters x 10 plus 10 walking lunges per leg
[1.5 mins of rest]
Round 2: 95lb thrusters x 10 plus 10 walking lungers per leg
PM Pull-Ups
One Max Set of Pull-Ups (10)
[177, 182.6 at office]
[Cycle 7, Wave 2 - Squat]
[Focusing on Squat Technique]
Box Squat:
95lbsx5
105lbsx5
115lbsx5
125lbsx5
135lbsx5
145lbsx4
155lbsx3 (higher box)
155lbsx3
165lbsx3
175lbsx3
180lbsx3
200lbsx4 (higher box)
Bulgarian Bag Squats: 20
Finisher:
Round 1: 95lb thrusters x 10 plus 10 walking lunges per leg
[1.5 mins of rest]
Round 2: 95lb thrusters x 10 plus 10 walking lungers per leg
PM Pull-Ups
One Max Set of Pull-Ups (10)
[177, 182.6 at office]
Monday, August 8, 2011
August 8, 2011
AM Conditioning
35 push-ups
PM Strength Session
Various Squat Technique Work (up to 155 lbs)
Day 3 Pull-Ups:
Regular: 5 reps x 3
Close: 5 reps x 3
Wide: 5/5/4
[training reps = 5]
35 push-ups
PM Strength Session
Various Squat Technique Work (up to 155 lbs)
Day 3 Pull-Ups:
Regular: 5 reps x 3
Close: 5 reps x 3
Wide: 5/5/4
[training reps = 5]
Sunday, August 7, 2011
August 7, 2011
PM Conditioning
Walked 1.3 miles carrying Kate in backpack.
Walked .5 miles with Zack
Day 2 Pull-Ups: 1/2/3/4/5/6/7/6/4
Walked 1.3 miles carrying Kate in backpack.
Walked .5 miles with Zack
Day 2 Pull-Ups: 1/2/3/4/5/6/7/6/4
Saturday, August 6, 2011
August 6, 2011
AM Strength Session
[Cycle 7, Wave 2 - Military Press]
Temp = 94 degrees w/ 107 "feels like"!!
Military Press: 100lbsx3, 115lbsx3, 130lbsx1.75, 130lbsx1
Military Press: 125lbsx3, 125lbsx1 (hold 7 secs)*
followed by
Modified Crossfit Finisher (for time):
[approx 27 to 28 mins]
2 minute jump rope (off and on due to trip-ups)
30 wallballs w/ 20lb ball
20 hanging knees to chest
30 squat jumps
20 bulgarian bag upright rows
30 burpees
Military Press: 95lbsx20
2 across the yard and back sled drag trips (12 total pulls)
[bulgarian bag and water ball on board the sled]
PM Conditioning
Walked 1.5 mi with Zack
PM Pull-Ups
Day 1: 10/7/6/6/6
[177; 175 after workout]
[Cycle 7, Wave 2 - Military Press]
Temp = 94 degrees w/ 107 "feels like"!!
Military Press: 100lbsx3, 115lbsx3, 130lbsx1.75, 130lbsx1
Military Press: 125lbsx3, 125lbsx1 (hold 7 secs)*
followed by
Modified Crossfit Finisher (for time):
[approx 27 to 28 mins]
2 minute jump rope (off and on due to trip-ups)
30 wallballs w/ 20lb ball
20 hanging knees to chest
30 squat jumps
20 bulgarian bag upright rows
30 burpees
Military Press: 95lbsx20
2 across the yard and back sled drag trips (12 total pulls)
[bulgarian bag and water ball on board the sled]
PM Conditioning
Walked 1.5 mi with Zack
PM Pull-Ups
Day 1: 10/7/6/6/6
[177; 175 after workout]
Friday, August 5, 2011
Thursday, August 4, 2011
August 4, 3011
AM Strength Session
[Cycle 7, Wave 1 - Deadlift]
Deadlift: 180lbsx5, 205lbsx5, 235lbsx7*
followed by
Modified Crossfit Finisher (for time):
5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
1 run across yard and back
5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
2 runs across yard and back
5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
3 runs across yard and back
5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
4 runs across yard and back
Time for Finisher: 19:07
[7:40 for 1st 2 rounds; 5:29 for 3rd round; 5:58 for 4th round]
*3 warm-up sets; 3rd work set is for reps
PM Conditioning
1 hr of yard work
[179; 177 after workout]
[Cycle 7, Wave 1 - Deadlift]
Deadlift: 180lbsx5, 205lbsx5, 235lbsx7*
followed by
Modified Crossfit Finisher (for time):
5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
1 run across yard and back
5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
2 runs across yard and back
5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
3 runs across yard and back
5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
4 runs across yard and back
Time for Finisher: 19:07
[7:40 for 1st 2 rounds; 5:29 for 3rd round; 5:58 for 4th round]
*3 warm-up sets; 3rd work set is for reps
PM Conditioning
1 hr of yard work
[179; 177 after workout]
Wednesday, August 3, 2011
August 3, 2011
AM Conditioning
30 push-ups
PM Conditioning
1.3 mi run around neighborhood (9:49)(7:32 pace)
[180]
30 push-ups
PM Conditioning
1.3 mi run around neighborhood (9:49)(7:32 pace)
[180]
Tuesday, August 2, 2011
August 2, 2011
AM Strength Session
[Cycle 7, Wave 1 - Bench]
Bench: 145lbsx5, 165lbsx5, 190lbsx4*
Bench:
185lbsx3
180lbsx2
175lbsx4
170lbsx5
165lbsx4
135lbsx11
135lbsx7
135lbsx8
Finisher:
11 sled pulls around the yard
(loaded w/ Bulgarian sandbag and 80lb sandbag)
*3 warm-up sets; 3rd workset is for reps
PM Pull-Ups
Repeat Day 2: 1/2/3/4/5/6/6/5
[180]
[Cycle 7, Wave 1 - Bench]
Bench: 145lbsx5, 165lbsx5, 190lbsx4*
Bench:
185lbsx3
180lbsx2
175lbsx4
170lbsx5
165lbsx4
135lbsx11
135lbsx7
135lbsx8
Finisher:
11 sled pulls around the yard
(loaded w/ Bulgarian sandbag and 80lb sandbag)
*3 warm-up sets; 3rd workset is for reps
PM Pull-Ups
Repeat Day 2: 1/2/3/4/5/6/6/5
[180]
Monday, August 1, 2011
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