Obj : Strength
Front squat - 225 x 5, 185 x 10
Bench - 195 x 5, 165 x 10
Pullups - 8,8,5,5,4
2 x (ab rollout x 8, 30/30 side plank, slasher x 8/side, barbell hip thrust x 8)
Obj : Stamina
3 mile run
Snatch grip high pull - worked up to 185 x 1 (easy)
Pullups - worked up to BW + 65lbs x 1
Hanging leg raise x 3 sets
Obj : Stamina
20 minute tempo run
2 x 10 Abwheel
Obj : Strength
20 x SB getup in around 2 minutes
Deadlift - worked up to 335 x 1
5 x (Incline Bench x 3, TBar x 8)
3 x (T2B x 8, Abwheel x 10, Halo x 8, Barbell hip thrust x 8)
3 x (SB bearhug carry x 40m, low back complex, pull-apart x 10)
Obj : Strength
SB getup x 20
Front squat - 235 x 3, 250 x 1
Bench - 205 x 3 (rest-pause)
Pullups - 40 total
3 x (abwheel x 10,30/30side plank, KB halfmoon x 8, Barbell hip thrust x 10
3 x (SB Bearhug carry x 40m, low back complex, pull-apart x 10)
SB getup x 20
Snatch high pull s/s with seated broadjump - 5 x 1 (185 for the pulls)
Chinups - BW x 5, BW + 20 x 5, BW + 30 x 5, BW x 8
3 x (abwheel x 10, weighted situp x 10)
3 x (DB curl x 10, dip x 10)
Obj : strength
SB getup x 20
Deadlift - 305 x 3, 225 x 10
5 x (Fat bar overhead press x 3 @ 135, Tbar x 8(15 on the last set))
3 x (T2B x 8, Abwheel x 10, DB side bend x 10/side, Barbell hip thrust x 8)
3 x (Farmers walk x 40m, pull-apart x 10)
Front Squats
Bench, pullups
Abwheel , KB swings
Curls, DB laterals
just a big clusterfuck really…
Obj : Strength
SB getup x 20
Snatch pull - 3 x 2 @ 135 + Jump series between sets
Squat - 245 x 5
5 x (Bench x 3 @ 185, Tbar x 8/15 on final set)
3 x (Abwheel x 10,T2B x 10,DB side bend x 15)
Obj : Stamina
20 minute Ruck-Run @ 15lbs pack
Did a set of pullups with my pack on at the half-way point
had an ice bath afterwards
Obj : strength
Sumo Deadlift - 300 x 5
Front squat - 3 x 8 @ 185
3 x (axle pres x 3 @ 140, pullup x 6-8)
3 x (Abwheel x 10, T2B x 10, Side bend x 15/side)
Obj : Strength
DB snatch off floor - 3 x 3 each arm (60lbs DB)
squat - worked up to 255 x 5
5 x (Bench x 3 @ 190, Tbar x 8)
2 x (abwheel x 10, DB Side bend x 15/side)
Obj : Strength
Sumo Deadlift - 335 x 1, 355 x 1 (F), 315 x 3
Overhead press - worked up to 170 x 1
Pullups - 3 x 5 @ BW + 20lbs
3 x (abwheel x 10, T2B x 10, DB SIde bend x 15/side)
Obj : Strength
took this from chad coy’s article
Activation cluster :
DB snatch 3 x 4 each arm
Pull-apart 3 x 20
Cable pull-through 3 x 10
Dynamic effort cluster :
Push press 8 x 3 @ 95lbs
Circa max cluster :
Sumo Deadlift 5 x 1 @ 315lbs
Pullup 5 x 6
Hammer strength incline 5 x 10
Max effort cluster :
Front squat - worked up to 225 x 5
TBar - sets of 8 between squat sets
Activation cluster :
DB Snatch - 5 x 3/arm
pull-apart -5 x 15
DE cluster :
DB Deadlift + monster mini bands - 7 x 2 @ 60lbs per hand
Circa max cluster :
OHP 5 x 1 @ 155
Chinup 5 x 8
DB high pull 5 x 8
ME cluster:
Squat - worked up to 260 x 5
DB 1-arm floorpress - sets of 8 between squat sets
Activation cluster:
DB Snatch 5 x 3/arm
pull-apart 5 x 15
cable pull-through 5 x 10
DE cluster :
Box squat 10 x 2 @ 135
Circa max cluster :
Rack pull 5 x 1 @ 315
Weighted neutral grip pullup 5 x 3 @ BW + 45lbs
ME cluster:
Axle OHP - worked up to 165 x 1
TBar - sets of 8 between pressing sets
Activation cluster :
DB snatch - 5 x 3/arm
Pull-apart - 5 x 15
Cable pull-through - 5 x 10
DE Cluster :
Speed Bench 8 x 3 @ 115
Circa max cluster:
Fat DB jerk - 5 x 2/arm @60lbs (heaviest DB in my gym)
Pullup x 8,8,6,5,5
DB upright row 5 x 8
ME Cluster :
Deadlift - worked up to 345 x 1
1-Board Bench press - worked up to 225 x 1
Back home from 2 months on course… training for a GoRuck challenge at the end of the month, bodyweight has dropped to about 185.
Sunday - 2 mile run in boots, not timed
today -
Obj : Strength
Activation cluster :
3 x (DB Snatch x 3/arm, pull-through x 10, band facepull x 10)
Circa max cluster :
1/5 Squats (1 front squat + 5 back squats) worked up to 225 x 1 + 5
Bench - worked up to 185 x 5
Fat DB row - sets of 8/arm
Acessory cluster :
- 3 x (T2B x 10, DB side bend x 12/side, neck harness x 20)
-3 x (DB upright row x 10, ez curl x 10)
-3 x (wrist roller x 5, DB pinch x 30 sec.)
Obj : Strength
Activation Cluster :
4 x (DB Snatch x 3/arm, pull through x 10, band facepull x 10)
Circa Max Cluster :
Deadlift + vert. jump series - Worked up to 275 x 5
OHP + Pullups(sets of 6) worked up to 135 x 5
Acessory Cluster :
-Abwheel - 3 x 10, DB side bend - 3 x 10, neck harness - 3 x 20
-DB upright row - 3 x 10, DB hammer curl - 3 x 10, DB curl - 3 x 8
-Wrist roller, CoC grippers - 2 sets of each