09 August 16
Weight: 170.0
AM: Ran 2.5 Miles
NOON: Conditioning
6 Rounds
1 Min of Power Snatches @ 75 lb’s
1 Min of OH Squats @ 75 lb,s
1 Min of Burpee Over The Bar
1 Min Rest
09 August 16
Weight: 170.0
AM: Ran 2.5 Miles
NOON: Conditioning
6 Rounds
1 Min of Power Snatches @ 75 lb’s
1 Min of OH Squats @ 75 lb,s
1 Min of Burpee Over The Bar
1 Min Rest
10 Aug 16
Weight: 169.4
Deadlift
135 X 6
225 X 5
315 X 3
365 X 2 X 2
315 X 8 X 3
Back Squat
225 X 8 X 2 (3-1-3 tempo)
Conditioning
15 Min AMRAP
8 Pull-up
8 Box Jumps
12 KB Swings
11 August 16
Did some accessory work for triceps. Nothing worthy.
Weight: 169.0
Strength: Deadlift
135 X 5
225 X 5
315 X 3
345 X 5 X 3
Accessory: OH Squat
95 X 15 X 2
135 X 10 X 2
165 X 5
Volume: Pendlay Row
135 X 10
185 X 10
205 X 6
155 X 16
T - Bar Row
45 X 15
90 X 10
115 X 12 X 2
90 X 20 X 2
Comments:
Deads felt really good.
17 August 2106
Weight: 172.0
Strength: Press
Bar x some
95 x 10
115 x 6
135 x 3
145 x 5 (PR)
145 x 3 x 2
Accessory: Incline Bench Press SS Pullups
135 x 12 ; 10 Pull-ups
155 x 10 ; 10 Pull-ups
165 x 10 ; 10 Pull-ups
135 x 10 ; 10 Pull-ups
135 x 6 ; 10 Pull-ups
Accessory 2 Tri - Super Set
dumbbell lateral raises to rear delt raises to tricep push down
Noon: Ran 2 Miles
10-9-8-7-6-5-4-3-2-1
Thrusters @ 95 lbs
Pull-ups
19 August 16
Back squat
135 x 8
225x 5
275 x 3
315 x 7 (PR)
335 x 3 (PR)
345 x 2 (PR)
315 x 6
315 x 5
Ran 3 Miles
21 August 16
Press
95 x 8
115 x 3
135 x 3
145 x 4 x 3
Accessory: A bunch of lateral raises and bodyweight dips
23 August 16
AM: Ran 2.5 Miles
Noon
Strength: Deadlift
135 x 8
225 x 5
315 x 3
355 x 5 x 3
Accessory: OH Squat
95 x 12
135 x 10
165 x 10
Volume:
Dumbbell Row
60 x 15
80 x 12
100 x 10
T-Bar Row
45 x 10
90 x 10
115 x 10
135 x 10 strip to 90 x 15 strip to 45 x 20
Bodyweight Chin-ups
10 reps x 5 sets
Comments:
Slowly pushing the deadlift up. Things felt good today. except my shin. I think i have shin splints… again…
28 Aug 16
Weight: 171.0
Power: Power Clean
135 X 5
165 X 3
185 X 3
205 X 3 X 3
Strength: Press SS Pull-ups
95 X 8 ; 12 Chin-ups
115 X 5 ; 12 Chin-ups
135 X 8 X 2 ; 12 Chin-ups
135 X 7 ; 12 Chin-ups
Accessory: Incline Bench Press
135 X 12 X 2
155 X 10
165 X 10
Volume: Shoulder Circuit w/ 10lb
3 Rounds
12 Lateral Raises
12 Front Raises
12 45 Degree Raises
12 Rear Delt Raises
Core:
3 sets
2 min plank
15 v -ups
25 Russian twists
20 v - ups
25 Russian twists
15 v - ups
25 Russian twists