30 Nov 15
Deadlift
135 x 10
225 x 5
315 x 3
365 x 1 x 2
315 x 3 x 5
Accessory: 5 Rounds
Deadlift
255 x 5
Burpee x 10
Wall ball x 20
Accessory 2
Romanian Deadlift
185 x 12 x 3
02 Dec 15
Conditioning: 15 min AMRAP
5 Deadlifts @ 225
10 wall balls
100 ft of overhead walking lunges w 45lb
15 inverted rows
03 Dec 15
Incline DB Bench Press
50 x 15
60 x 10
70 x 10
80 x 6
90 x 5
80 x 6 x 4
Weighted Dips
45 x 15 x 2
70 x 12 x 2
BW x 30 x 2
Some flies and push-ups
Haven’t been posting regularly but have been putting in the work. Still, I feel as if I’m more accountable if I stay true to this so I will be.
09 December 15
SKILL/POWER
Power Clean
135 x 5
185 x 3
205 x 2
225 x 1
Full Clean: 5 x 2 @ 225
STRENGTH:
Squat
135 x 10
225 x 10
275 x 5
300 x 1
315 x 1
Pause Squat
275 x 3
225 x 10 x 2
CONDITIONING: 5 ROUNDS
1 Rope Climb
3 Power Clean @ 185
5 DB Power Snatch @ 53 lb
7 Burpee OTB
Comments:
Thoughts to take away: strength is a skill. I haven’t been focusing on squatting as consistently as before and it’s definitely took its toll. I hate that but it makes me realize that I need to be incorporating it more. Happy with the cleans, didn’t think I’d get 225 for a double.
10 December 15
STRENGTH
Deadlift
135 x 10
225 x 5
275 x 5
315 x 3
365 x 2
CONDITIONING/WORK CAPACITY
15 Min AMRAP
- 8 Deadlifts @ 225
- 50 FT Overhead Walking Lunges @ 45 lb
- 8 Push Presses @ 53 lb KB’s
- 8 Deadlifts @ 225
- 50 Ft Overhead Walking Lunges
- 8 Pull-ups
CORE
-50 sit-ups
-50 leg levers
-50 crunches
-50 4-Count Flutter Kicka
1 min plank
1 min left side plank
1 min right side plank
1 min plank.
11 December 15
Strength:
Press
65 x 10
95 x 10
115 x 6
135 x 5
150 x 2
120 x 8 x 3
CONDITONING:
2 TGU’s @ 53 LB’s
20 Burpees
20 Dips
2 TGU’s
15 Burpees
15 Ring Push-ups
2 TGU’s
10 Burpees
10 Dips
2 TGU’s
5 Burpees
5 Ring Push-ups
2 TGU’s
10 Burpees
10 Dips
2 TGU’s
15 Burpees
15 Ring Push-ups
2 TGU’s @ 53 LB’s
20 Burpees
20 Dips
14 December 15
STRENGTH: Front Squat
135 x 10
225 x 6
275 x 5
295 x 2 (PR)
CONDITIONING: Kb Complex
6 Rounds. Two 53 lb KB’s
Rounds 1 & 6: 6 Reps Each Movement
Rounds 2 & 5: 7 Reps Each Movement
Rounds 3 & 4: 8 Reps Each Movement
Deadlift - Clean - Front Squat - Push Press -
Lunges - Bent Over Row
Pull-Up Ladder Up to 8 and Down
CORE:
50 Sit-ups
50 Leg Levers
50 Crunches
50 4- Count Flutter Kicks
40 Sit-ups
40 Leg Levers
40 Crunches
40 4- Count Flutter Kicks
30 Sit-ups
30 Leg Levers
30 Crunches
30 4- Count Flutter Kicks
COMMENTS:
Getting closer to that 315 Front Squat. I Can feel myself getting stronger.
Did the conditioning part with a buddy and when he finished I went. It was a smoke fest.
15 December 15
STRENGTH
Bench Press
135 x 10
185 x 6
205 x 3
225 x 1
185 x 9
185 x 7
VOLUME
Bench Press 135 ladder. resting only the amt of time it takes the other person to go.
1 - 10
CONDITIONING
Minute 1: 1 KB snatch/ 1 Push Press
Minute 2: 2 KB snatches/ 2 push press
Minute 3: 3 KB snatches/ 3 Push Presses
So on and so forth…
Made it to minute 13
18 Dec 15
STRENGTH
Front Squat
135 x 10
225 x 6
275 x 5
305 x 1 1/2 (PR)
275 x 4
275 x 3
225 x 15 (Rep PR)
PM: Run 3 Miles
COMMENTS
Front Squat is going up and I’m excited. 10 lbs away from my goal of 315 before the end of the year!
19 Dec 15
StTRENGTH
Press
95 x 10
135 x 6
155 x 1 x 2
135 x 5 x 2
CONDITIONING
20 Min AMRAP
- 50 ft Lunges w/ 2 53 lb KB’s
-50 ft Farmer Carry w/ 90 lb KB’s
-10 Pull-ups
-10 Burpee Lateral Jumps over 24" box
-20 Medicine Ball Slams
ACCESSORY
4 Rounds
6 Presses w/ 53 LB KB’s
6 Weighted Pullups w/ 30 lb’s
CORE
3 Rounds
10 Weighted Russian Twists
20 Atomic Sit-ups
30 Sit-ups
40 4- count Flutter Kicks
60 Second Plank
20 Dec 15
STRENGTH SUPER-SET
Incline DB Bench Press
50 x 15
60 x 12
70 x 10
80 x 6
85 x 5
Weighted neutral grip pull-up
BW x 10
25 x 10
45 x 8
60 x 6
70 x 5
ACCESSORY/VOLUME
Inc DB BP
65 x 8-12 x 4 sets
Weighted Neutral grip pullup
30 x 7-10 x 4 sets
GRIP
Farmer Carry 80lb DB’s for 600 meters
22 Dec 15
AM
Run 5 Miles: 36:02
2 HRS LATER
STRENGTH
Front Squat
135 x 10
225 x 6
275 x 4 x 3
CONDITIONING
6 Rounds
- Row
300m - 400m - 500m- 500m - 400m - 300m - KB Front Rack Hold w/ 2 53lb
As Long as it takes Partner to finish - Medicine Ball Slam
35-45-55-55-45-35
COMMENTS
conditioning sucked.
24 December 15
AM
10 x 400 m
Goal: Under 1:15
Rest Time Between Each 400m 2:30
1 - 1:11
2 - 1:15
3 - 1:18
4 - 1:21
5-8 1:23
9: 1:26
10: 1:20
2 Hrs Later
STRENGTH:
Deadlift
135 x 8
225 x 5
275 x 5
315 x 5
365 x 1
395 x 1 (PR)
405 x 1 (PR)
Weighted Pullups
3 x 8 w/ 45lb
1x 4 w/ 70 lbs
MAXIMUM EFFORT CALISTHENICS
Pullups
19-15-10
Push-ups
55-35-27
CORE
100 4 - count flutter kicks
25 atomic sit-ups
25 sit-ups
25 Russian twists
25 swimmers
25 leg levers
Repeat.
COMMENTS
10 400’s is absolutely the worst. Did the first two with a 1-1 rest time and quickly realized that I wasn’t able to keep the pace so switched it to 2:30 seconds. Still brutal and still didn’t make the times…
Surprised to see 405 go up. Glad I got that before the end of the year…
26 Dec 15
CONDITIONING
12 Rounds
- 6 Pull-ups
- 6 right handed swings w/53lbs
- 6 left handed swings w/ 53 lb
- 30 yd farmer carry
- 6 left handed snatches w/ 53 lb
- 6 right handed snatches w/ 53 lb
- 6 Burpees
COMMENTS
This workout Ripped both of my hands right in the middle of my palms. It’s pretty annoying… Will have to work around it somehow. Haha
27 Dec 15
Run 3 Miles
2 Hrs Later
CONDITIONING
6 Rounds
- 3 Power Clean @ 185
- 8 Plyo Push-ups
- 4 TGU’s w/ 53 lbs
- 5 Man Makers w/ 35 lb Dumbbells
COMMENTS:
Ripped the super glue that I had put on my hands… I’m not wearing gloves… Time to buy some more superglue
30 Dec 15
Strength Circuit
10-9-8-7-6-5-4-3-2-1
Deadlift
Reps / Weight
10-8/225
7-5 /265
4-2/295
1/335
Press
Rounds 10-8/35
Rounds 7-5 / 40
Rounds 4-1 / 52
Pull-up
Rounds 10-8/BW
Rounds 7-5/25
Rounds 4-2/45
Round 1/70
31 Dec 15
14 x 200m Sprints
Goal: Under 30 seconds
1-1 rest time
Actual Time
1 & 2: Under 30 Seconds
3-5 : 32-35 seconds
5-14: 39-41 seconds
LATER
Press
95 x 10
115 x 6
135 x 6 x 4
Weighted Pull-up (strict and full hang for 1 sec count after each rep)
4 x 5 @ 45 lbs
Incline DB Bench Press
60 x 12
70 x 10
80 x 5
60 x 12
60 x 10
60 x 8
Inverted Row
20 x 5
3 Jan 16
AM: Run 3 Miles
PM: STRENGTH SUPER-SET
Incline DB Bench Press
50 x 15
70 x 10
80 x 8
90 x 2
Weighted Pull-up
45 x 6
55 x 6
65 x 3
80 x 1
ACCESSORY:
20 Incline Bench Press w/ 40 lb
20 Dips
20 Chin-ups
15 Incline Bench Press w/ 40 lb
15 Dips
15 Chin-ups
10 Incline Bench Press w/ 40 lb
10 Dips
10 Chin-ups
5 Incline Bench Press w/ 40 lb
5 Dips
5 Chin-ups
ACCESSORY 2
4 Rounds
15 DB Rows w/ 90 lb DB’s
25 Lateral Shoulder flyes w/ 15 lb DB’s
CONDITIONING
5 Rounds
2 TGU’s @ 60 lb’s
5 push-up to T w/ 30 lb DB’s
20 hanging sit-ups
COMMENTS:
wanted to get some deadlifts in today but my right hip is pretty jacked up. Don’t know when it happened, for when I ran that morning it felt fine but progressively throughout the day it got worse and now is tender to the touch. Weird. Gonna stretch it out later today
04 Jan 2016
AM:
1 Mile Warmup
10 steps fast
10 steps jog
20 steps fast
30 steps fast
30 steps jog
40 steps fast
40 steps jog
So and so forth till
100 steps fast
100 steps jog
Then Back down
1 Mile Cool Down
PM
Front Squat
135 x 10
225 x 5
275 x 1
CONDITIONING
6 Rounds
- 10 Power Clean @ 135
- 5 Push-Up to T To Thruster w/ 35 lb DB’s
- 20 KB Swings w/ 70 lb
- 5 Windshield Wipers
Comments:
These damn shin splints are coming back so once again I will have to stop running. It’s really REALLY aggravating. I thought my hip was feeling better but as soon as I started I could feel the pressure on my right hip flexor begin to rise. 275 felt like a truck and it didn’t feel good on my hip flexor so I called it and decided to let it rest so I can come back another day.
05 Jan 16
STRENGTH
Incline DB Bench Press
60 x 8
80 x 5
90 x 5
100 x FAIL
45 Min of ARMS haha
Comments
With a friend who enjoys bodybuilding workouts so followed his lead.