10/22/14

Wed: 
Am: 
A. 80% x 1 rep x 3 sets back squat 

*done, 355#

B. 560m Row Intervals : @1:38 pace x 5 ; rest 2:45

*done, tough, but felt pretty good and smooth

C. Elevated flat bench : barbell rows 5x7 ; ascending 

*done, not too heavy cause smoked from rowing

Pm: 
A. 5RM back sqT  + 2x5 @93%

*done, 385#, could've gone heavier if I wanted to be psycho, but not the day for it with all the other fitness going on!

B. 4x7 single legs squats ; resting 1 min between legs 

*did Bulgarian squats, hopefully that's what you meant?

C. 800m run x 3; resting 1:30between 

*done, 14:10 total time

D. 20 min row 
0-5 min 
:30 on hard in <1:30 pace
:30 on at light coast
6-10 min 
:40 on @1:55
:20 off
11-15 min 
1 min on HARD
1 min legs in our only 
16-20
Hold a 2:00 pace 

*done, really tough to end with this long row, really expected my legs to cramp up badly, especially after the run, but I'm feeling okay right now. Definitely fatigued and spent, good.

10/21/14

TUESDAY

A. Snatch Grip Deficit Deadlift - 3x3 @300lbs. 

*done @305#

B. CG Deadlift - build to 4RM NOT TnG reps. 

*done @385#

C. 20 min AB Test - max calories 

*296!

D. 10 min shoulder recovery work 

*done

E. DB SA Row Work 

*done @75

 

10/20/14

MONDAY

am: 

A. 32 min clock 

750m Row @ max effort 

*3:18

rest til 8 min mark 

amrap 5

10 sqT Cleans (135)

10 box jumps

*3+4

rest 5 min 

amrap 10

20 cal AB

40 Double Unders 

6 Back SqT’s @75% *from Rack 

3+60

rest 2 min 

2 min max cal on bio e

*40 Cals on AB (right, ?)

pm: 

A. Single leg Split SqTs 5 x 6 each leg; rest accordingly, ascending in weight 

*done, built to 70's

B. Bent Over Row - 4 sets of heavy 4-6 reps; across in weight, HEAVY 

*165#

C. w/ Partner 

(attach green / black band around ur waste, they will be holding you in band for resistance)

1 min on sprint

:30 off 

1 min on bear crawl 

:30 off

1 min on leap frog 

rest 6 min x 3 

*done, brutal on legs!

10/13/14

Monday

am: 
A. 500m Row x 5 @1:33 pace; rest 3 min between 

*done, hated this, haha

B. Seated Strict Press -  4 x 5 @85% of your 5RM previous 

*done @ 115#

pm: 
A. Back SqT - 3x5 @90% of your 5RM

*done at 335#

B. Competitors Workout

5 rds:

15 Cals AB

10 Back Squats (225#, from ground)

10 Bar-Facing Burpees

10 C2B

15 Cals Rower

Rest 4 mins

*done, total time = 33:10

10/2/14

WEDNESDAY

A. Hang SqT Clean x 3 + FS x 3 - build

*built to 305#

B. Single Arm ISO strict press - 4-6 reps x 5 sets each shoulder 

*50#

C. Deadlift 

80% x 3 reps x 5 sets @ ground level 

83% x 3 x 2 sets from 2" off ground 

*400# (80%); 415 (83%)

D. 45 min w/ team - max meters 

*done, solo

E. Added scap 

*done