AM Strength Session
[Cycle 3, Wave 1 - Deadlift]
Deadlift: 180lbsx5, 210lbsx5, 240lbsx7
Plank Hold: 2 mins
Pull-Ups: 1/2/3/4/5/4
Tuesday, November 29, 2011
Monday, November 28, 2011
Sunday, November 27, 2011
November 27, 2011
PM Strength Session
[Cycle 3 - Wave 1 - Squat/Military Press]
Box Squat: 145lbsx5, 170lbsx5, 190lbsx11*
Regular Squat: 145lbsx5, 170lbsx5, 190lbsx7
Military Press: 90lbsx5, 100lbsx5, 115lbsx6*
*3 warm-up sets; 3rd working set for reps
[Cycle 3 - Wave 1 - Squat/Military Press]
Box Squat: 145lbsx5, 170lbsx5, 190lbsx11*
Regular Squat: 145lbsx5, 170lbsx5, 190lbsx7
Military Press: 90lbsx5, 100lbsx5, 115lbsx6*
*3 warm-up sets; 3rd working set for reps
Saturday, November 26, 2011
Friday, November 25, 2011
November 25, 2011
AM Strength Session
40 thrusters with 2 42.5 DBs at in Jessica's Dad's basement.
A few pull-ups.
40 thrusters with 2 42.5 DBs at in Jessica's Dad's basement.
A few pull-ups.
Thursday, November 24, 2011
Wednesday, November 23, 2011
Tuesday, November 22, 2011
Monday, November 21, 2011
Sunday, November 20, 2011
Saturday, November 19, 2011
Friday, November 18, 2011
Thursday, November 17, 2011
November 17, 2011
PM Strength Session
[Cycle 2 - Wave 3 - Front Squat/Bench]
Front Squat: 125lbsx5, 140lbsx3, 160lbsx3*
ATG Squat: 160lbsx14 (attempting 20 rep squat)
Bench Press: 160lbsx5, 180lbsx3, 200lbsx1*
Thick Bar Bench: 150lbsx10
*3 warm-up sets; 3rd working set for reps
[Cycle 2 - Wave 3 - Front Squat/Bench]
Front Squat: 125lbsx5, 140lbsx3, 160lbsx3*
ATG Squat: 160lbsx14 (attempting 20 rep squat)
Bench Press: 160lbsx5, 180lbsx3, 200lbsx1*
Thick Bar Bench: 150lbsx10
*3 warm-up sets; 3rd working set for reps
Wednesday, November 16, 2011
Tuesday, November 15, 2011
November 15, 2011
PM Strength Session
[Cycle 2 - Wave 3 - Deadlift]
Deadlift: 205lbsx5, 230lbsx3, 255lbsx5
Finisher:
5 pull-ups + 10 burpees x 4 sets (in 6 mins)
*3 warm-up sets; 3rd working set for reps
[Cycle 2 - Wave 3 - Deadlift]
Deadlift: 205lbsx5, 230lbsx3, 255lbsx5
Finisher:
5 pull-ups + 10 burpees x 4 sets (in 6 mins)
*3 warm-up sets; 3rd working set for reps
Monday, November 14, 2011
Sunday, November 13, 2011
November 13, 2011
PM Strength Session
[Cycle 2 - Wave 3 - Squat/Military Press]
Box Squat: 160lbsx5, 180lbsx3, 205bsx10*
Regular Squat: 160lbsx5, 180lbsx3, 205bsx4
ATG Squat: 160lbsx17 (attempting 20 rep squat)
Military Press: 100lbsx5, 110lbsx3, 125lbsx3*
*3 warm-up sets; 3rd working set for reps
[Cycle 2 - Wave 3 - Squat/Military Press]
Box Squat: 160lbsx5, 180lbsx3, 205bsx10*
Regular Squat: 160lbsx5, 180lbsx3, 205bsx4
ATG Squat: 160lbsx17 (attempting 20 rep squat)
Military Press: 100lbsx5, 110lbsx3, 125lbsx3*
*3 warm-up sets; 3rd working set for reps
Saturday, November 12, 2011
Friday, November 11, 2011
Thursday, November 10, 2011
November 10, 2011
PM Strength Session
[Cycle 2 - Wave 2 - Push Press]
Push Press: 130lbsx3, 140lbsx3, 150lbsx3*
Finisher:
4 sets of
5 pull-ups, carry big sandbag to sledgehammer, swings, and carry back, with these as the swings: 50, 40, 30, 30)
*3 warm-up sets; 3rd working set for reps
[Cycle 2 - Wave 2 - Push Press]
Push Press: 130lbsx3, 140lbsx3, 150lbsx3*
Finisher:
4 sets of
5 pull-ups, carry big sandbag to sledgehammer, swings, and carry back, with these as the swings: 50, 40, 30, 30)
*3 warm-up sets; 3rd working set for reps
Wednesday, November 9, 2011
Tuesday, November 8, 2011
November 8, 2011
AM Strength Session
[Cycle 2 - Wave 2 - Front Squat/Bench]
Front Squat: 130lbsx3, 140lbsx3, 150lbsx7*
160lbsx10 (20 rep attempt)
Bench Press: 150lbsx3, 170lbsx3, 190lbsx3
Bench Press: 130lbsx20 (max reps)
*3 warm-up sets; 3rd working set for reps
[Cycle 2 - Wave 2 - Front Squat/Bench]
Front Squat: 130lbsx3, 140lbsx3, 150lbsx7*
160lbsx10 (20 rep attempt)
Bench Press: 150lbsx3, 170lbsx3, 190lbsx3
Bench Press: 130lbsx20 (max reps)
*3 warm-up sets; 3rd working set for reps
Monday, November 7, 2011
Sunday, November 6, 2011
November 6, 2011
PM Strength Session
[Cycle 2 - Wave 2 - Deadlift]
Deadlift: 190lbsx3, 215lbsx3, 245lbsx1*
*3 warm-up sets; 3rd working set for reps
*hurt back at church that morning
[Cycle 2 - Wave 2 - Deadlift]
Deadlift: 190lbsx3, 215lbsx3, 245lbsx1*
*3 warm-up sets; 3rd working set for reps
*hurt back at church that morning
Saturday, November 5, 2011
Friday, November 4, 2011
November 4, 2011
PM Strength Session
[Cycle 2 - Wave 2 - Squat/Military Press]
Box Squat: 150lbsx3, 170lbsx3, 195lbsx12*
Regular Squat: 165lbsx3, 170lbsx3, 195lbsx5*
ATG Squat: 160lbsx10 (20 rep attempt)
Military Press: 90lbsx3, 105lbsx3, 115lbsx5*
*3 warm-up sets; 3rd working set for reps
[Cycle 2 - Wave 2 - Squat/Military Press]
Box Squat: 150lbsx3, 170lbsx3, 195lbsx12*
Regular Squat: 165lbsx3, 170lbsx3, 195lbsx5*
ATG Squat: 160lbsx10 (20 rep attempt)
Military Press: 90lbsx3, 105lbsx3, 115lbsx5*
*3 warm-up sets; 3rd working set for reps
Thursday, November 3, 2011
Wednesday, November 2, 2011
November 2, 2011
PM Strength Session
[Cycle 12- Wave 3 - Push Press]
Push Press: 125lbsx5, 130lbsx3, 135lbsx5*
140lb barbell carry for 1 min
5 sprint trips
*3 warm-up sets; 3rd working set for reps
[Cycle 12- Wave 3 - Push Press]
Push Press: 125lbsx5, 130lbsx3, 135lbsx5*
140lb barbell carry for 1 min
5 sprint trips
*3 warm-up sets; 3rd working set for reps
Tuesday, November 1, 2011
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