October 11, 2011

AM Pull-Ups

11/8/7/6/6

[177]

October 10, 2011

PM Strength Session

[Cycle 1 - Wave 3 - Squat/Military Press]

Box Squat: 155lbsx5, 175lbsx3, 195lbsx12*
Regular Squat: 155lbsx5, 175lbsx3, 195lbsx5

ATG Squat: 150lbsx15 (attempting 20 rep squat)

Military Press: 95lbsx5, 105lbsx3, 120lbsx3*

Finisher:

OH Sandbag Carry: 45 seconds then 30 seconds
Sandbag Bear Hug Carry: 3 minutes

*3 warm-up sets; 3rd working set for reps

October 9, 2011

Rest Day

October 8, 2011

Rest Day

October 7, 2011

AM Pull-Ups

11/8/7/6/6

PM Strength Session

[Cycle 1 - Wave 2 - Push Press]

Push Press: 125lbsx3, 130lbsx3, 135lbsx6

Standing Long Jumps: 6 jumps

October 6, 2011

PM Pull-Ups

11/8/7/6/6

October 5, 2011

PM Strength Session

[Cycle 1 - Wave 2 - Squat/Bench]

Front Squat: 115lbsx3, 125lbsx3, 135lbsx8
Bench: 145lbsx3, 165lbsx3, 185lbsx5

Bench: 165lbsx10

*3 warm-up sets; 3rd working set for reps

October 4, 2011

Rest Day

October 3, 2011

AM Strength Session

[Cycle 1 - Wave 2 - Deadlift]

Deadlift: 180lbsx3, 210lbsx3, 240lbsx8

5 minutes of:

10 bulgarian rows
15 push-ups
20 BW squats

*3 warm-up sets; 3rd working set for reps

PM Pull-Ups

11/8/7/6/6

October 2, 2011

Yard Work

October 1, 2011

Rest Day