Battle rope!!
Friday: 50 kb swings (35lbs), 50 single arm kb swings (25 each), battle rope, sprints, and farmer carries for a total of 20 mins.
Then 45 of roller skating
Today:
Back squat: 8x185, 6x210, 4x225, 2x255
Deadlift: 8x185, 6x210, 4x225, 2x275 (sans belt)
Decline Bench: 8x105, 6x115, 4x125, 2x135, 1x155
3x10 Faceplants
5x5 Leg Extensions, 4x5@130lbs, 1x5@135lbs
Leg press: 3x5 585, 2x5 675
Then hobble out to the car.
Sunday:
Power Cleans 8x115, 6x125, 4x135, 2x145
50 KB swings with 50lbs
BB rows: 1x5x75, 2x5x85, 2x5x95
Seated BB press: 1x5x75, 4x5x85
KB high pulls: 5x5x45 each arm
Then 13 mins of conditioning: single arm KB swings, Farmer Carries, battle ropes, leg raises (off treadmill rails because i was chatting lol)
And Iāll count the 45 mins of mowing the lawn lol
Next weekend is my last weekend to go heavy before I scale down for July 9th. Big plans
Tuesday:
50 Squat Thrusts
Pull-Ups 6-6-6-5
50 Goblet Squats (35lbs)
Chin-Ups 6-6-6-5
2x10 Push-ups, feet elevated
3x10 hanging knee raises
2x10 standing knee raises
Wednesday night: 15 minutes of KB swings, switching between 2 hands & 1 hand, and then jumping rope: 2 feet and single legged.
Thursday:
DB Bench 3x10x30
Rear Delt Flys 3x10x30
OH Tricep 3x10x30
Tricept Extension 3x10x90
3x10 Push-ups
Pull-overs 3x10x30
35 mins of conditioning:
Tire flips, and not the 500lb one eitherā¦x15
Jump rope
Plyo box drills,two feet and one foot
Kettle bell swings
5x6 50m sprints
3x5 frog hops
And then an hour of,roller blading.
Annnnd headache. Eff this noise
Saturday:
Back squat 5x3: 195-215-225-245-265
Deadlift 4x3: 195-215-225-275, 1x285
Decline bench 5x3: 105-115-125-135-155
Leg extension 5x135, 4x5x135
Hamstring curl 5x5x95
Leg press 5x5x675
Sunday:
Power cleans 8x115, 6x125, 4x135, 1x145, 3x135
50 KB swings: 20x50lbs, 20x60lbs, 10x70lbs
BB Rows 5x5x95lbs
Seated BB press 3x5x85, 2x5x95
KB high pulls 5x5x45lbs
15 mins of battle ropes, single arm swings with 50lbs, and jump rope.
25 minutes on the track:
Jump rope
7x50m sprints
10m drills x2 each: single leg hops, bounding, skipping
3x10 pushups, one hand on the box (x5 each side), 1x10 pushup feet elevated
Iām exhausted. I have to be at my peak by 7/9, Iāve been pushing to get out and sprint and jump as much as possible, and thereās a change in work schedule this week, so tonight Iām working 2-midnight, then 9am-6pm (or 4:15, trying to get on the new schedule), 6am-4:15 Wednesday and Thursday, plus teaching karate on wednesday.
woof
50 squat thrusts
Pull ups 7-6-6-5
Goblet squats with 35lbs
Chin up 6-6-6-5
2x10 push-ups
2x10 hanging knee raises
Didnāt feel too bad for 4 hours of sleep.
DB Bench 3x10x35
Rear delt flys 3x10x35
OH triceps 3x10x35
Tricep ext 3x10x90
Push ups 3x10
Pullovers 3x10x35
Friday: 30 mins of sprints, bleachers, plyo drills, jump rope at the track
Saturday:
Backsquat 8x155, 6x185, 4x205, 2x225, 2x245
Deadlift 8x155, 6x185, 4x205, 2x225, 2x245
Decline bench 8x105, 6-4-2x115
Leg Curl 5x5x90
Leg Extensions 5x5x130
Leg Press 5x5x585
Sunday:
Power Cleans: 8-6-4-2x115, 2x125, 3x135
50xKB swing @ 50lbs
BB Rows 5x5x75
Seated DB Press 5x5x30lbs
KB high pull 5x5x35
Purposely deloaded this weekend to keep my muscles fresh. This Wednesday, I will be trying out for the USA national bobsledding team, so I need to be on my A-game.
After sprinting, jumping, and granny tossing a shot put yesterday (and then doing push training for bobsled), I didnāt make it to the push camp. I was 7/10 of a second too slow on my 45m dash.
I have an adventure race this Sunday, and I have fire in my veins now. Gonna resume tomorrow afternoon and work to be more explosive.
[quote]Seachel_25 wrote:
After sprinting, jumping, and granny tossing a shot put yesterday (and then doing push training for bobsled), I didnāt make it to the push camp. I was 7/10 of a second too slow on my 45m dash.
I have an adventure race this Sunday, and I have fire in my veins now. Gonna resume tomorrow afternoon and work to be more explosive.
[/quote]
that sucks. I know you really wanted it. will you be able to try again?
[quote]silverblood wrote:
that sucks. I know you really wanted it. will you be able to try again?[/quote]
Yes. I can try again at the next 7 tryouts if I wanted to. But Iām gonna work more and see if I can hit my marks better.
Plus, Lake Placid is a bit of a hike for a day and half stay up there, so Iām waiting for the Albany and Syracuse dates to be posted.
New workout schedule.
Today:
Front squat 8-6-4-2 x185
Leg press 5x5x675
Leg ext 5x5x135
Leg curl 5x5x95
Deadlift 8-6-4-2x 245
Back extensions 5x5x25lbs
Kb swings 50reps x 70lbs
8mins of sprinting stairs/double footed
Power cleans 8-6-4-2x115
Jerks 4x5x85lbs, 1x5x95lbs
Kb high pulls 5x5x40
Bench 8-6-4-2x105
Lat pull down 5x5x100
Cable bicep curls 4x5x70, 1x5x80
Pull overs 1x5x40, 2x5x45, 2x5x50
Note: on my 8-6-4-2 reps, there is a ~15second pause in between sets.
Today, I did a 5k adventure race for the first time since Fall 2012. So much fun! Iām a little beaten up and tired, but I hit all 26 obstacles and finished the 5k with a time of 51:02, so Iām fairly proud of that. There were a lot of walls to hurdle and climb over, lots of mud and rolling mounds to get through, three different tests of balances, some muddy water pits, a sand bag carry, and jumps over fire.
But by far my favorite obstacle, and the one I owned, was the ramp that led to the finish line. Killed it.
Been dealing with an on and off migraine and headache since the race Sunday, but still got a work out in this morning.
3x20 goblet squats 35lbs
7-7-7 Pull-ups
3x20 squat thrusts
7-6-7 Chin-ups
2x10 Push-ups
2x10 tuck jumps
The goal for the pull-ups and chin-ups is to hit at least 20 reps with the shortest amount of sets. This has been the goal for a while. On Sunday, after the race, I did the marine pull-up/chin-up test and hit 9 in a row, which felt good. So thereās definite improvement in that department.
Now, I have to work on my 7/10s of a secondā¦
Wednesday: 30 minutes of jump rope, one hand 50lb KB swings, ab work, and Battle ropes.
Thursday:
60 push-ups
DB Bench 5x5x35
Rear delt fly 5x5x35
Tricep Ext 5x5x90
One arm rows 5x5x35
3x10 hanging leg raises
Flies 5x5x25
Front squat 8-6-4-2 x185
Leg press 5x5x675
Leg ext 5x5x140
Leg curl 5x5x95
Deadlift 8-6-4-2x 245
Back extensions 4x5x25lbs, 1x5x45lbs
Kb swings 40reps x 70lbs, 10x80lbs
8mins of sprinting stairs/double footed
Saturday:
Power cleans 8-6-4-2x115
Jerks 4x5x95, 1x5x105
Kb high pulls 5x5x40
Decline Bench 8-6-4-2x105
Lat pull down 5x5x110
Cable bicep curls 5x5x80
Pull overs 5x5x50
Burn out power cleans: 3x2x135
Sunday:
20 minutes: 10x30m hill sprints, 10x30m backwards running up hill
3x20 KB swings, 35lbs, each arm
10x 180degree hip thursting jumps, each side
5x 360degree hip thrusting jumps, each side
