Friday : 30 minute ruck run @ 30lbs pack + boots
Monday :
Bench - 185 x 5, cc bench 135 x10
Squat 245 x 5
DB row 3 x 8.arm @ 80lbs
upright rows, curls and posterior flyes
Activation : 4 x (DB snatch x 3/arm, pull through x 10, facepull x 10)
Deficit Deadlift + minibands - 5 x 3 @ 135 + vert jump series
OHP - worked up to 145 x 5 + MB slams
Pushpress 1 x 8 @ 135
3 x (Barbell lunge x 8 @ 135, pistol x 1/leg, pullup x 6 -10)
3 x (L-sit hold x max, GHR side bend x 10/side)
wrist roller - 3 sets
Obj : Heavy Work Capacity
3 rounds for time, wearing a 25lbs vest : -front squat x 8 @ 135
-push press x 8 @ 135
-pullup x 8
-SB getup x 3/side @ 80lbs SB
Ab wheel - 2 x 10
Obj : Strength
Activation:
4 x (DB snatch x 3/arm, Barbell hip thrust x 10 @ 135, Cable facepull x 10)
Squat - worked up to 275 x 3 + sets of 2-3 vert jumps mixed in
Close grip bench - worked up to 185 x 3 + sets of 10 TBar rows
3 x (T2B x 10, DB side bend x 12)
3 x (DB upright row x 10, DB curl x 10)
3 X (Pullthrough x 10, Band facepull x 10)
Hang clean - 5 x 2 (4 @ 135, 1 @ 145)
Deadlift - 295 x 3 + vert jumps
Axle press - 145 x 3 + Pullups(various grips - 35 total)
Abwheel - 1 x 10, 1 x 15
Pull-through - 3 x 10
Facepull - 3 x 10
Hang clean - 3 x 3 @ 145
Squat - 295 x 2
Bench 195 x 2
Paused squat - 3 x 3 @ 225
Tbar - 3 x 12
Rear delt flies and hammer curlz
Clean complex (Power clean + hang power clean + clean pull) x 1 @ 135, 1 @ 145, 1 @ 155
Deadlift - 335 x 1, 3 x 1 @ 315
OHP - 165 x 1
3 x (Front squat x 8 @ 155, CC Bench x 8 @ 135, Pullup x 5 @ BW + 35(BW x 10 on last set))
Abwheel - 1 x 15
DB upright row 1 x 25
5K Fartlek run - 25 minutes
2 X (Pull-through x 10, facepull x 10)
3 X (Clean complex, box jump x 3)
5 X (Squat x 5 @ 245, Bench x 5 @ 170)
5 X (Barbell row x 10 @ 185, GHR x 8)
3 X (Abwheel x 10, DB curl x 8)
2 X (facepull x 10, pull-through x 10)
3 X (DB snatch x 3/arm, box jump x 3)
5 X ( Deadlift x 3 @ 275, OHP x 5 @ 135)
TBar row drop set
3 X (T2B x 10, DB side bend x 15)
Started a military athlete endurance cycle today…
Test 6 mile run - 42 minutes
Test max pullups - 10
TEST - Max reps Bench @ BW - 185 x 5
TEST - 3 mile ruck @ 60lbs pack - 50 minutes
3 X (Farmers walk x 40m, ez curl x 6)
2 X (Abwheel x 12, Foam roll / stretch)
EMOM for 5 minutes :
Pullup x 3
then : max pullups in 60 sec. - 11
(27 pullups total)
1600m run in 7 :06
rest 3 minutes
1600m run in 8 :27
EMOM for 5 minutes :
Bench x 1 @ 185
then… max reps in 60 sec @ 155
Ruck (60 lbs pack)
800m
rest 2 minutes
400m
(was supposed to be 2 x 1600m but my ankles were starting to bug me so i called it)
then did some loaded carries, T2B, KB swings and 1-leg glute bridges
Clean complex (Power clean + hang clean + clean pull = 1 rep)
5 x 2 - worked up to 155 x 2
3 x 1 @ 165, 170, 175
(box jumps between all sets)
Front squat - worked up to 245 x 1 (sets of 8 barbell rows @ 155 between squat sets)
2 x (pull-through x 10, abwheel x 12, side bend on ghd x 10/side)
Farmers walk - 3 x 40m
Tire drags - 15 minutes
4 x 1600m run
pullups - 10,10,6,4
Power snatch - worked up to 135 x 1
Bench EMOM x 5 minutes : 1 rep @ 185
max reps in 60 sec @ 185 : 6
Retested max pullups : 12
Tire drags and sledgehammer tire strikes - 20 minutes
Hanging leg raises, “L”-pullups and cable pull-throughs x a bunch
Front squat - worked up to 185 x 8
CG Bench - worked up to 165 x 8
5 x (Pull-through x 10,Tbar x 10)
3 x (Abwheel x 15, Back ext. x 15)
Tire drags x 20 minutes
Hang Power Snatch - worked up to 135 x 1 (was really more of a muscle snatch but whatever)
s/s with box jumps - worked up to 3 x 1 @ 48 inch box
Bench
EMOM x 5 minutes
2 reps @ 185
then max in 60 sec, - got 3, all singles (fucky)
Pullups
EMOM x 5 minutes
4 reps @ BW
then max in 60 sec. - got 9 and a half
3 x (GHR x 6-8, Abwheel x 10)
DB curl - 40s x 10, 8, 6, 30s x 8
Tire drags x 15 minutes
Hang clean - 4 x 2 @ 135
s/s 1 leg box jumps - 4 x 2/ leg
EMOM x 5 minutes - Bench 2 reps @ 185
then max in 60 sec. - 4 reps
EMOM x 5 minutes - 4 pullups
then max in 60 sec. - 10 reps
1-leg squat - couple sets each leg
Lsit variations, Heavy pull-throughs - 3 sets each
Farmers walk and plate OH carry - 2 sets each