Leviathan
Leader, cycle 2, 3s week
Trap bar deadlift
146kg x3
167kg x3
188kg x3
209kg x1
FSL 146kg 5x5
Accessory
DB incline bench 35kg - 10, 10, 10, 10, 8
Weighted pull-ups 7.5kg - 5x3
BW - 2x11
1 leg Lying on bench leg curls black band - 16, 17, 17 (each leg)
Daily work
Pullaparts x60
Pushdowns x50
Neck x40
Forearm/grip x30
Ext rotation - 4x15
Followed by easy conditioning - 2 mile weighted vest walk
Leviathan
Leader, cycle 2, 3s week
Yesterday
Hard Conditioning x8 hill sprints followed by recovery walk
Today
Swiss bar bench
62kg x3
71kg x3
80kg x3
89kg x1
FSL 62kg 10x5
Accessory
Weighted chins 22.5kg 4x5
Bent over BB row (SST)
68kg x10
79kg x8
90kg x6
DB split squat 22.5kg each hand - 10
Daily work
Pullaparts x45
Neck x15
Ext rotation 1x20
Went out last night to watch my team lose in the last minute and had a few beers. Managed to knock this out today at a slightly subdued pace and didn’t get in all the planned work before I needed to get back in but something is always better than nothing. Might try getting some triceps and grip work in later
Leviathan
Leader, cycle 2, 3s week
Yesterday
Easy Conditioning - 4.25 mile run, steady pace.
Today
BB squat
116kg x3
133kg x3
149kg x3
166kg x1
116kg 1x20
Accessory
DB 1 arm dead stop row 32.5kg x 15
37.5kg - 2x15
DB bench
32.5kg x11
37.5kg - 7, 8
27.5kg x16
Weighted back raises 20kg - 3x10
Daily work
Pullaparts x60
Pushdowns x50
Neck x40
Forearm/grip x30
Ext rotation 2x20
Followed by easy conditioning - 2 mile weighted vest walk
Happy new year all
Leviathan
Leader, cycle 2, 3s week
BB OHP
50kg x3
58kg x3
65kg x3
72kg x1
FSL 50kg 10x5
Accessory
Chest supported Swiss bar row 75kg - 4x12
Banded dead bug black band - 12, 11, 11
DB seated lateral raise 11.5kg - 3x15
Daily work
Pullaparts x60
Pushdowns x50
Neck x40
Forearm/grip x30
Ext rotation 2x20
Leviathan
Leader, cycle 2, 1s week
Trap bar deadlift
146kg x3
167kg X3
188kg x3
209kg x1
FSL 157kg 5x5
Accessory
DB Incline press 35kg - 10, 10, 10, 10, 9
Weighted pull-ups 8.75kg 5x3
BW pull-ups - 12, 11
Banded 1 leg bench curls purple band - 12, 14, 14, 10
Daily work
Pullaparts x60
Pushdowns x50
Neck x40
Forearm/Grip x20
Ext rotation - 15, 20, 25
Had some snow and temperatures below freezing so no sure what conditioning will look like this week as the forecast shows more snow and low temperatures. Glad I’ve got my treadmill
Hard Conditioning
1.5 mile treadmill walk/run
18 min EMOM
X2 ABC Complexes
X8 bike calories
X1 round Cindy
Followed by daily work
Pullaparts x60
Pushdowns x50
Neck x40
Forearm/grip - few sets with hand grips
Ext rotation - 5x12
10 min recovery walk on treadmill
Hands up who hadn’t considered their quads when putting this together this morning 
Been ages since I’ve done a CrossFit style conditioning session and my legs are like jelly already.
This looks nifty. I take it this was Min 1, min 2, min 3 repeat? Or did you somehow magically squeeze all that into a minute?
Leviathan
Leader, cycle 2, 1s week
Swiss Bar Bench
62kg x3
71kg x3
80kg x3
89kg x1
FSL 67kg - 10x5
Accessories
Weighted Chins 22.5kg - 5x5
Bent over BB Row (SST)
73kg x5
85kg x5
96kg x5
HLR - 12,12,10,10
Banded Hand Release Pressups red band - 15,14,12
Daily Work
Pullaparts x60
Pushdowns x50
Neck x45
Forearm/Grip x30
Ext Rotation 3x20
I absolutely did not squeeze all that into 1 min 
Yeah it was alternating rounds, I’m pretty sore this morning. I’ll probably repeat it again whilst the weather is prohibiting me from hills but either replace or add in some core work which would really make it a full body workout
Leviathan
Leader, cycle 2, 1s week
Yesterday
Easy Conditioning - 3 mile treadmill run
Today
AM
Easy Conditioning - 2.5 mile weighted vest walk, fasted.
PM
BB OHP
50kg x3
58kg x3
65kg x3
72kg 2x1 (repeat as wasn’t happy with first single)
FSL 54kg - 10x5
Accessory
Chest Supported Swiss Bar Row 80kg - 10,12,11,11
Banded Deadbug black band - 14,14,12
Seated DB Lateral Raise 14kg - 10,11,12
Daily Work
Pullaparts x60
Pushdowns x50
Neck x40
Forearm/Grip x30
Ext Rotation - 3x20
Squats were on the menu for today but during mobility work my back felt stiff as a board and my hammys kept cramping up, also given the fact we’ve got severe weather warnings in place for tonight/tomorrow morning I felt it made more sense to be outside today doing the overhead press. Definitely could’ve done with the extra day recovery from the bench volume as this was quite a struggle and I’ve tended to find this has been the easiest workout of the week.
As an aside I’m contemplating doing a cycle of Doggcrapp training in a few weeks. If anyone has any experience doing this I’m all ears
What’ the weather like for you at the moment? We had a so cold snaps with shed loads of ice but its warmed up a bit yesterday and today although its supposed to snow again later tonight.
On Doggcrapp, i ran that a few years ago. Will have to go back to refresh my thoughts but it pushed me to Jorden Peters Training style and has ultimately shaped the way i’ve reduced my volume and seen a lot better results across the board.
Might be worth reading up some Jordan Peters stuff as a modern day DC.
Today was just quite misty but had warmed up. They’ve already called off one of my daughters schools off for tomorrow as we’re expecting 20cm of snow overnight allegedly. Monday - Wed’s was pretty bad.
I seem to remember you giving that a run a while back, I’ll take a look.
My kids school is shut this morning and we’ve had a bit of snow but not too much, i’d have sent them in!
Leviathan
Leader, cycle 2, 1s week
BB Squat
116kg x3
133kg x2
149kg x1
166kg x1
FSL 125kg 1x20
Accessory
Flat DB Bench 37.5kg - 2x8
27.5kg x16
1 arm DB Deadstop Row 37.5kg - 3x15 (each arm)
Weighted Back Extensions 20kg - 2x12
Daily Work
Pullaparts x60
Pushdowns x50
Neck x45
Forearm/Grip - to do
Ext Rotation - 3x10 (moved up a thicker band)
That was the toughest widowmaker I’ve probably ever done, possibly also the heaviest. By rep 8 I’d had enough but oddly the last 3 reps were a piece of piss. Do feel quite knackered, I’m glad of the deload week next week.
That’s the end of the leader part of this template, will put some thoughts down once the anchor is done and I can see what impact it’s had on my numbers. A goal for the anchor and one I think is achievable is a Trap Bar Deadlift PR, I’m still a bit away from hitting a non fat bastard squat PR and my bench is miles away but as long as I’ve made progress on the bench I’ll be happy given the long term injury I’ve recently recovered from.
Good job I did the pressing yesterday,
Great work—that’s a tough set, no doubt about it!
7WP - Deload
Trap bar deadlift
146kg x5
167kg x3
188kg x1
209kg x1
Accessory
BW pull-ups - 3x10
JC band press purple bands - 3x15
Banded single lying leg bench curls purple - 3x10 (each leg)
Daily work
Pullaparts x60
Pushdowns x50
Neck x40
Forearm/grip x20
Ext rotation - 3x10
Good job it’s a deload week, I’ve come down with the lurgy….
nice.
Sorry to hear that, rest and recover.
7WP - Deload
Swiss Bar Bench
62kg x5
71kg x3
80kg x1
89kg x1
Accessory
Bent over Row 70kg - 3x8
HLR - 3x10
Hand Release Pressups BW - 3x15
Daily Work
Pullaparts x60
Pushdowns x50
Neck x20
Forearm/Grip x0
Ext Rotation - 3x15
Followed by easy conditioning - 25 minute weighted vest walk
7WP - Deload
Tuesday
Easy Conditioning - 4 mile weighted vest walk
Wednesday
BB Squats
116kg x5
133kg x3
149kg x1
Accessory
DB Flat Bench 27.5kg - 3x12
1 arm row 32kg - 3x10 (each arm)
Back Extensions BW only - 3x10
Daily work - some
Today
BB OHP
50kg x5
58kg x3
65kg x1
72kg x1
Accessory
Situps BW only - 3x15
Chest Supported Swiss Bar Row 70kg - 3x10
Seated DB Lateral Raise 14kg - 3x10
Daily Work - some
deloads = meh
Thankfully the lurgy has near enough passed ready for the anchor to commence on Saturday and more importantly my middle daughters 12th birthday and step sons 22nd birthday tomorrow. Pretty significant as when my daughter was diagnosed with her disease they said she probably wouldn’t get to 12. She continues to amaze me.
Happy birthday all around!
