What I Want to Do I Do Not Do

Training Training Logs
341

Jump Rope
x200
Airdyne
5 Minutes
Sumo Deadlift
150x3, 225x3, 325x3, 396x3x3, 315x15

Superset x4
10 DB Bench Press 40’s
20 Band Facepull

Close Grip Bench Press
135x10, 170x2x3, 170x10, (then 135x78 in 10 minutes)
KB Swing
28kg x4x25
DB Zottman Curls
15’s x60 each arm
Tempo Pull-ups 1-0-1
BW x6x3

342

Airdyne
5 Minutes
Jump Rope
x200
Paused SSB Squat
135x3, 165x3, 195x2x3, 195x10
Deficit Conventional Deadlift
135x3, 225x3, 315x3x3
DB Farmers Carry
50’s for some trips and distances
Weighted Back Extensions
30lb x4x20

4 Rounds
15 Sledgehammer Tire Hits - each side
25 KB Side Bends 28kg - each side
20 DB Lateral Raises - 15’s

343

Airdyne
5 Minutes
High Bar Squat
135x3, 185x3, 225x3, 255x3, 291x2x3, 291x4
Bench Press
135x5, 165x3, 195x3, 222x3x3, 245x5 (Slingshot), 285x3 (Slingshot), 305x1 (Slingshot)
Dips
BW x5x10

Metcon:
15 Single Arm DB Strict Press 35’s - each arm
15 Strict Toes To Bar
30 Double Unders
12 Single Arm DB Strict Press
12 Strict Toes To Bar
30 Double Unders
9 Single Arm DB Strict Press
9 Strict Toes To Bar
30 Double Unders

344

Conventional Deadlift
135x3, 225x3, 315x2, 385x1, 422x3x3, 340x3x4, 340x8

Run
1 Mile - a little under 8 minutes, this sucked.
Airdyne
8:30 minutes - just so my legs wouldn’t cramp and give out on me.

Banded Goodmorning
4x30
Seated Barbell Shoulder Press
95x5x10
Seated DB Arnold Press
40’s x4x12
Single Arm DB Lateral Raise
20x4x12 each arm
DB Rear Delt Fly
15’s x5x12

345

Band Pull Apart
x50
Band Face Pull
x50
Incline Bench Press
135x5x10 - with 8, 20lb Wall Balls between each set
Close Grip Bench Press
135x5x10 - with 5 Strict Chest To Bar Pull-ups between each set
Underhand Cable Row
70x5x15 - with 15 Incline DB Flys (20’s) and a 15 sec. L-sit hold between each set
DB Curls
25’s x70 each arm

346

Bench Press
115x6, 155x3, 165x1, 180x1, 190x6x4, 215x4x3 (#2 Board), 145x16

Airdyne
5 Minutes
Front Squat
135x3, 185x3, 226x3x3, 188x2x12
Single Arm DB Floor Press
50x5x15 each arm

347

Airdyne
5 Miuntes
Sumo Deadlift
135x3, 225x3, 315x3, 405x3x3, 315x20
Band Tricep Pulldown
x250
Ring Row
22, 22, 21, 22

Superset x4
10 DB Bench Press 40’s
20 Band Facepull

Close Grip Bench Press
135x10, 165x2x3, 215x1, 245x1, 265x1, 270x1 (PR), 165x10
Chest Supported Incline DB Row
25’s x5x15 - with 15 band Rear Delt Flys and 15 band Chest Flys between each set
Hanging Knee Raise
x80

348

Jump Rope
x200
Airdyne
5 Minutes
High Bar Squats
135x3, 185x3, 235x3, 265x3, 295x3x3
SSB Paused Squats
195x3x3
Single Leg Back Extension
4x15 each leg
Zottman Curls
20’s x70 each arm

349

Bench Press
135x5, 165x3, 195x3, 225x4x3, 235x1, 250x1, 260x1(mis-groove), 262x1(spotter said he barely touched one side)
I haven’t done anything heavy with my competition bench in awhile, so I wanted to get a feel for something heavier with a pause. Felt pretty good, trying a new setup which felt really good. I might try this again next Friday. My bench isn’t super heavy, so I recover pretty quickly.

DB Feet Up Bench Press
50’s x4x15
DB Skull Crushers
35’s x4x12

Partner Metcon:
5 Minutes
10 Ring Rows - partner carries 75lb sand bag, alternate every 10 reps
2 Minute Rest
5 Minutes
10 Box Jumps - partner hits a tire with a sledgehammer, alternate every 10 reps

DB Lateral Raise
15’s x20, 20’s x20, 25’s x14, 30’s x12, 35’s x6, 20’s x2x20
Incline DB Press
50’s x4x15
Chest Supported Incline Rear Delt Fly
10’s x4x15

350

Conventional Deadlift
195x2x3, 285x3, 345x1, 395x1, 427x3x3, 340x5x4
Barbell Curl
x70

351

Airdyne
5 Minutes
Front Squat
135x3, 205x3, 231x3x3, 203x5x4

7 Minute EMOM
5 Power Snatches 105lbs

Bench Press
115x6, 155x3, 165x1, 180x1, 190x1, 215x3x2, 230x3x1 (#2 Board), 115x2x25
SSB Goodmorning
115x5, 145x5, 160x5x5

Metcon: (18 minutes)
20 Wall Balls 20lb
40 Double Unders
20 Wall Balls 20lb
40 Double Unders
40 Ab-Wheel Roll-outs
20 Wall Balls 20lb
40 Double Unders
20 Wall Balls 20lb
40 Double Unders
30 Strict Pull-ups

352

Airdyne
5 Minutes
Sumo Deadlift
135x3, 225x3, 315x3, 365x1, 412x3x3, 335x10
Low Conventional Rack Pull
170x3x12
Cable Face Pull
45x5x15
Suitcase Farmers Handle Carry
Got to 165 for about 25 feet. Pretty new to this.

Metcon: 5 Rounds
3 Minute AMRAP
3 Power Cleans 135lbs
6 Pushups
9 Squats
Rest 1 Minutes

353

Airdyne
5 Minutes
SSB Squat
135x3, 165x3, 195x2x3, 165x20
Close Grip Bench
115x3, 135x3, 165x2x3, 140x20
Conventional Deficit Deadlift
135x3, 225x3, 315x3x3

EMOM, until you can’t get the reps within the minute… got 7 minutes
1 Push Press (125) + 1 Burpee - first minute,
2 Push Press + 2 Burpees - second minute,
3 Push Press + 3 Burpees - third minute, etc.,

Strict Press
125x2x3, 100x20
Lying Leg Raise
x80

354

20 Minute AMRAP (6 Rounds)
200m Run
15 Pull-ups

Underhand Cable Row
55 x5x14
High Band Row
3x30
Single Arm DB Upright Row
30’s x4x12 each arm
Band Rear Delt Fly
4x20

For Time: 7:58
20 BTN Snatch Grip Push Press 95lbs
30 Hang Power Cleans 95lbs
40 DB Curls 35lbs - each arm

355

High Bar Squat
135x3, 185x3, 225x2, 275x1, 298x3x3
Bench Press
135x5, 165x3, 195x1, 225x1, 245x1, 255x1, 263x1 (PR), 265x1 (PR), 227x3x3

For Time: 13:54
40 Push-ups
40 Wall Balls 20lb
40 Strict Toes To Bar
40 Push-ups
40 Double DB Row 40’s

Incline DB Press
30’s x20, 40’s x15, 50’s x5x15
Incline DB Fly
30’s x4x12
Chest Supported Incline DB “Y’s”
15’s x4x12

356

Conventional Deadlift
135x3, 225x3, 315x1, 405x1, 432x3x3, 340x4x4
Romanian Deadlift
145x3x6
Overhead Tricep Extension
35x4x20
Tricep Pushdown
55 x5x12
Bottoms Up KB Press
30 x4x5 each arm

357

Airdyne
5 Minutes
Front Squat
135x3, 185x3, 215x1, 235x3x3, 203x2x8

For Time: (12:56)
12 Snatch 95lb
21 Pull-ups
6 Snatch 105lb
15 Pull-ups
3 Snatch 115lb
9 Pull-ups

Bench Press
135x5, 165x3, 185x3, 207x3x3
Slingshot Bench Press
255x5, 275x4, 295x2, 315x1
Bench Press
166x6x4 - super set with 20 Band Face Pulls
DB Bench Press
50’s x4x18
V-Grip Lat Pulldown
70 x5x15

7 Minute AMRAP - 5 Rounds + 21 reps
10 Box Jumps
15 Ab-Mat Sit-ups

358

For Time: (9:50)
25 (Power Clean + Push Press) 95lb
20 (Power Clean + Push Press) 115lb
15 (Power Clean + Push Press) 135lb

Sumo Deadlift
135x3, 225x3, 315x3, 385x1, 420x3x3, 335x12
Conventional Rack Pull
180x3x12
Cable Face Pull
45 x5x15
Single Arm DB Rear Delt Fly
40 x4x10 each arm

359

Airdyne
5 Minutes
SSB Squat
135x3, 165x3, 195x2x3, 150x20
Close Grip Bench
115x5, 135x5, 165x2x3, 140x20

10 Minute AMRAP (5+37 reps)
30 Double Unders
15 Power Snatch 75lbs

DB Side Bends
50 x4x25 each side
SSB Goodmorning
170x5x5
SSB Walk
305 about 12 feet x 12 trips - 30 second rest between each trip

360

High Bar Squat
135x3, 185x3, 225x3, 275x1, 302x3x3

Metcon: (15:20)
21 Thrusters 85lbs
21 KB Swings 28kg
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

BTN Strict Press in Split
65, 85, 105, 115, 125, 135 x4’s
DB Lateral Raise
20’s x5x12
DB Row
65 x4x12 each arm

Air Squats
120 - every 30 I did a 45sec. plank