Squat Day
AM: 40 push-ups
[175; 179.4]
Tuesday, June 18, 2013
Monday, June 17, 2013
Wednesday, June 12, 2013
June 12, 2013
Conditioning Day
Sprint/Walk on the Long Route. 20 push-ups every street corner until 100 push-ups, and then switch to 10 push-ups at every street corner, for a total of 154 push-ups
[173; 175.4]
Sprint/Walk on the Long Route. 20 push-ups every street corner until 100 push-ups, and then switch to 10 push-ups at every street corner, for a total of 154 push-ups
[173; 175.4]
Tuesday, June 11, 2013
June 11, 2013
Deadlift Day
Dan John Warm-Up x 3 sets
DL Warm-Up Sets
165x5
190x5
205x9
225x4 (easy grip from here on)
235x2
240x1
250x1
3 sets, with 1 min rest:
Ugly "clean" 135 to front squat position from the ground
Walk across the yard and back
30 KB Swings
[173]
Monday, June 10, 2013
June 10, 2013
Conditioning Day
30 push-ups
Ran 1.3 mi course around neighborhood; screwed-up timer. Felt pretty tough though. Did it while fasted.
30 push-ups
[174; 176.8]
30 push-ups
Ran 1.3 mi course around neighborhood; screwed-up timer. Felt pretty tough though. Did it while fasted.
30 push-ups
[174; 176.8]
Sunday, June 9, 2013
June 9, 2013
Bench Day
Warm-Up: 3 rounds of 60 rope turns; 5 RDL stretches; 20 potato sack squats
3 sets of bench warm-up
120x5
140x5
155x10 (max reps)
135x13 (max reps)
165x3
170x1
180x1
185x1
190x1
Pull-Ups: 8, 6
5 rounds, on the minute: Heavy Sandbag carry trip across yard (2 trips on last round)
30 KB Swings
Mow backyard
[175]
Warm-Up: 3 rounds of 60 rope turns; 5 RDL stretches; 20 potato sack squats
3 sets of bench warm-up
120x5
140x5
155x10 (max reps)
135x13 (max reps)
165x3
170x1
180x1
185x1
190x1
Pull-Ups: 8, 6
5 rounds, on the minute: Heavy Sandbag carry trip across yard (2 trips on last round)
30 KB Swings
Mow backyard
[175]
Saturday, June 8, 2013
June 8, 2013
Conditioning Day
3 full sets of tennis with Ben (lost 4-6, 7-5, 3-6)
Mowed the front yard (like a prowler workout)
[175]
3 full sets of tennis with Ben (lost 4-6, 7-5, 3-6)
Mowed the front yard (like a prowler workout)
[175]
Friday, June 7, 2013
June 7, 2013
Squat/Press Day
Warm-Up: 3 rounds of 60 rope turns; 5 RDL stretches; 20 potato sack squats
3 Warm-up Sets of Squats
130x5
150x5
170x5
135x20 ATG Squats
3 Warm-Up Sets of Presses
85x5
95x5
105x5
Pull-Ups: 8, 6
Lunges: 30
[175]
Warm-Up: 3 rounds of 60 rope turns; 5 RDL stretches; 20 potato sack squats
3 Warm-up Sets of Squats
130x5
150x5
170x5
135x20 ATG Squats
3 Warm-Up Sets of Presses
85x5
95x5
105x5
Pull-Ups: 8, 6
Lunges: 30
[175]
Thursday, June 6, 2013
June 6, 2013
Conditioning Day
4 Rounds of:
Walk down Hill
Sprint Up Hill
15 KB Swings
Various KB carries to and from hill
Max Push-Ups: 30
[175]
4 Rounds of:
Walk down Hill
Sprint Up Hill
15 KB Swings
Various KB carries to and from hill
Max Push-Ups: 30
[175]
Wednesday, June 5, 2013
Tuesday, June 4, 2013
June 4, 2013
Retest Maxes (again)
Squat: 185x6
Bench: 185x2
Deadlift: 225x9 (hard grip)
Press: 115x5
Plank: 1:00
[175]
Squat: 185x6
Bench: 185x2
Deadlift: 225x9 (hard grip)
Press: 115x5
Plank: 1:00
[175]
Monday, June 3, 2013
Sunday, June 2, 2013
Saturday, June 1, 2013
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