December 23, 2012

AM Sprints

6 trips before Church

PM Strength

Day 5
Warm-Up:

2 sets of:

35-60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 165lbsx5, 165lbsx5
One-Arm Press: 35lb KBx5, 35lb KBx5 (per arm)
Pull-Ups: 2x5
35lb KB Swings: 23
1:15 Min Plank

Finisher:

4 rounds of 2mins on heavy bag

Also messed around with farmer carries and various stuff with rings

Other:

Long walk with Zack

[186]

December 22, 2012

Day 4
Warm-Up:

2 sets of:

35-60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 155lbsx5, 155lbsx5
One-Arm Press: 35lb DBx5, 35lb DBx5 (per arm)*
Pull-Ups: 2x5
35lb KB Swings: 23
1:10 Min Plank

*tried 4lb DB but a little too heavy to be easy

Practiced tricks with Maddy

[184]

December 21, 2012

Day 3
Warm-Up:

2 sets of:

35-60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 155lbsx5, 155lbsx5
One-Arm Press: 35lb KBx5, 35lb KBx5 (per arm)
Pull-Ups: 2x5
35lb KB Swings: 22
1:05 Min Plank

[183, 185.6]

December 20, 2012

Day 2

Warm-Up:

2 sets of:

60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 145lbsx5, 145lbsx5
One-Arm Press: 35lb KBx5, 35lb KBx5 (per arm)
Pull-Ups: 2x5
35lb KB Swings: 22
1 Min Plank

[183; 185.6]

December 19, 2012

Day 1

Started 40 Day Program

Warm-Up:

2 sets of:

30-60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 145lbsx5, 145lbsx5
One-Arm Press: 30lbx5, 30lbx5 (per arm)
Pull-Ups: 2x5
35lb KB Swings: 20
1 Min Plank

[184; 188.4]

December 18, 2012

AM Conditioning

Warm-Up:

Patterning and Grinding for KB Swings
2 sets of 15 35lb KB Swings

Workout:

6 rounds of 35lb KB Swings w/ 30 secs on, 30 secs off

20/19/18/17/18/20 for total of 101 swings

Finisher:

Max Set of Pull-Ups = 5 (grip sweaty and shot)
Max Set of Push-Ups = 30

[184, 187.6]

December 17, 2012

PM Strength

Bench: 145lbsx3, 165lbsx3, 185lbsx5*

*3 Warm-Up Sets; 3rd Working Set for Max Reps

Bench: 195lbsx1.5, 165lbsx1 (bottom-up), 165lbsx4

Finisher:

4 Rounds For Time of:

135lbsx10
45lb Kroc Rows x 7 (per arm)
2 Pull-Ups

[10:52]

[184; 187.4]

December 16, 2012

Rest Day

[184]

December 15, 2012

PM Strength

Front Squat: 140lbsx5, 145lbsx5, 150lbsx5*

*Warm-Up Sets; 3rd Working Set for Max Reps

2 Rounds of:

Front Squat: 125lbsx8
2 Mins Heavy Bag
35 KB One Arm Press (per arm)
5 Pull-Ups

(with 45 secs of rest)

Finisher:

175lb ATG Squat: 2 Every 30 Seconds or So for 20 Total Reps

1.5 Min Plank

Also: Long Walk with Zack

[185]

December 14, 2012

AM Conditioning

Warm-Up:

jump rope, potato sack squats, goblet squats, push presses with 115 and 135, and 10 reps of inverted rows with rings (feet on bench)

Workout:

Rounds 1 and 2:

50 Sledgehammer Swings
Carry Heavy Sandbag To Shed
3 Push-Presses with 145lbs
Carry Heavy Sandbag Back to Sledge

Round 3:

40 Sledgehammer Swings
Carry Heavy Sandbag To Shed
3 Push-Presses with 145lbs
Carry Heavy Sandbag Back to Sledge

Round 4:

40 Sledgehammer Swings
Carry Heavy Sandbag To Shed
3 Push-Presses with 145lbs
Carry Heavy Sandbag on Right Shoulder Back to Sledge
Carry Heavy Sandbag on Left Shoulder Back to Shed

Finisher:

One Max Set of Pull-Ups (inside) = 9
One Max Set of Push-Ups (inside) = 35

[184]

December 13, 2012

PM Conditioning

Sprint/Walk Around the Neighborhood (long way)

[184]

December 12, 2012

Rest Day

[186]

December 11, 2012

AM Conditioning

Messed around with Goblet Squats, Potato Sack Squats, and Goat Bag Swings

3 sets of:

1 min heavy bag
15 30lb Goblet Squats
20 Potato Sack Squats (some with heavy ball)
5 Goat Bag Swings with 25lb plate

Finisher:

4 rounds of:

20 pushups
5 pullups

1.5 min rest, 3 min rest, 4 min rest

[186]

December 10, 2012

AM Strength

Messed around with KB swings and front squats

4 rounds of:

20 KB Swings with 35lb KB
Jump Rope for 40-60 turns

Finisher:

Walk Across Yard with 115LBs:

First Trip: Clean Position
Second Trip: Hanging Down in Front of Knees
Third Trip: Overhead Carry

Pushups: 30

[188]

December 9, 2012

AM Conditioning

5 Hill Sprint Trips at the Cabin

Finisher: 2 sets of 20 pushups

[190]

December 8, 2012

AM Conditioning

425 steps Downstairs

and

425 steps Upstairs

At Amicola Falls (Cabin Trip)

PM Pushups

3 sets of 20

[?]

December 7, 2012

Rest Day

[Went to Cabin]

[185]

December 6, 2012

AM Strength

Deadlifts: 170lbsx5, 195lbsx5, 220lbsx7*

*3 warm-up sets; 3rd work set (w/ std. grip) for max reps

Plank: 1.5 mins

Single Leg Deadlift: messed around unsuccessfully
RDL: 75lbsx8

GHR: 2x8

Rack Pull Below Knee: 205lbsx8, 225lbsx4

Finisher:

2 Rounds of:

Jump Rope for 45-60 Turns
Barbell Pushes: 25lbsx10 (per leg)*

*This is the one where one end of barbell is on ground, with weight on other end

Other:

5 pullups + 1 min plank

December 5, 2012

Rest Day

[Various Pull-Ups and Push-Ups Throughout the Day]

[185]

December 4, 2012

AM Strength Session

[Cycle 1, Phase 1 - Squats]

Squat: 155lbsx5, 180lbsx5, 205lbsx7*
ATG Squat: 165lbsx12
Single Leg Squat: 10 per leg w/ BW, 10 per leg w/ Bulgarian Bag

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

Finisher:

Sled Drag Jessica Across Yard and Back x 2
Jump Rope: 3 sets of 60 turns

(worked out with Jessica)

[185; __]

December 3, 2012

AM Strength Training

Re-Test Maxes:

Squat: 185lbsx13 (est. 1RM = 265lbs)
Bench: 185lbsx7 (est. 1RM = 228lbs)
Deadlift: 225lbsx6 (est. 1RM = 270lbs)
Press: 115lbsx7 (est. 1RM = 142lbs)

Max Pull-Ups (after 10 min rest): 6

PM Conditioning

Various Push-Ups (sets of 10) While Watching TV
3 Pull-Ups

[186; 191.2]

December 2, 2012

Rest Day

Cleaned Out Shed

3 sets of:

5 pull-ups
20 push-ups

[187]

December 1, 2012

Tennis with Ben (3 sets)

[SEC Chamionship Game]