5 DEC 16
Wave 1/ Week 5/ Day 2
ME Upper
Conditioning
10 rounds:
5 Curtis P’s @ 75#
5 Burpees
Strength
A1. Long Pause Bench Press
75/3
135/3
185/3
205/3
225/3 → PR because this is the longest pausing I’ve ever done.
A2. Full Contact Twist
Bar/10 per side x 5
Volume
B1. Long Pause Bench Press
180/8
180/5
180/5
B2. Full Contact Twist
Bar/10 per side x 3
Assistance
C1. DB Floor Press
45/15 x 2
50/15 x 2
C2. Dips
BW/15 x 4
C3. DB OH Extension
40/15
45/15
40/15 x 2
7 DEC 16
Wave 1/ Week 5/ Day 3
DE Lower
Mindset
10 minute plank
I must be mentally weak - I could not do this unbroken, although I kept trying. I think I was locking in too tight a plank early; my shoulders were really the weak link. I’ll get there.
Speed
A. Squat
45/3 (Front Squat)
45/3
95/3
135/3
185/3
215/1
215+chains/2 EMOM x 12 minutes
B. Deadlift
135/2
185/2
225/2
275/1
275+chains/2 EMOM x 12 minutes
Assistance
C1. Sumo DB RDL
60/12
70/12 x 2
C2. BSS
15/12 per leg x 3
C3. Star Jump
BW/8 x 3
Mindset
Squat @ 135#
Minute 1: 2 reps
Minute 2: 4 reps
Minute 3: 6 reps
Minute 4: 8 reps
Minute 5: 10 reps
Minute 6: 12 reps
8 DEC 16
Wave 1/ Week 5/ Day 4
DE Upper
Conditioning
Tabatas:
Burpee Tabata
1 minute rest
Mountain Climber Tabata
1 minute rest
35# KB Goblet Squat Tabata
1 minute rest
35# KB Swing Tabata
1 minute rest
Hollow Rock Tabata
Speed
These speed days are really dialing my garbage technique in.
A. Clean and Press
45/5
115/2 EMOM x 12 minutes
B. Bench Press
45/5
95/3
135/2
185/1
185+chains/2 EMOM x 12 minutes
Assistance
C1. Close-Grip Bench Press
135/15
155/12
155/15
C2. DB Row
70/12
75/12
80/12
C3. Decline Sit-up
BW/12 x 3
Gunz
D1. HS Preacher Curl
1p+10/15
1p+10/12
1p+10/10
D2. DB Curl
20/6 x 3
D3. DB Hammer Curl
20/6 x 3
12 DEC 16
Wave 1/ Week 6/ Day 1
ME Lower
First things first - GO ARMY!
Conditioning
EMOM x 15 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Strength
A1. Paused (3 seconds) Squat
45/5 (Front Squat)
45/5 x 2
95/3
135/3
185/3
225/3
245/3
A2. Ab Wheel
BW/10 x 6
Volume
B1. Paused Squat
195/8 x 3
B2. Ab Wheel
BW/10 x 3
Assistance
C1. Landmine Squat
45/15 x 4
C2. SSB Good Morning
65/10 x 4
C3. DB Windmill
6/8 per side x 4
15 DEC 16
Wave 1/ Week 6/ Day 2
ME Upper
Conditioning
Max Rounds in 12 Minutes:
50 Mountain Climbers
15 Push-ups
50 Jump Ropes
I got at least 10 rounds, but may have been 11
Strength
A1. Split Jerk
45/3
95/3
135/3
165/3
185/3 → sloppy reps, but definitely a PR for me. I’ve never done split jerk, but this is a PR for OHP at least.
A2. V Sit-up
BW/25 x 4
Volume
B1. Split Jerk
145/10
145/8
145/8
B2. V Sit-up
BW/25 x 3
Assistance
C1. Inverted Row
BW/20 x 4
C2. Neutral Grip Seated DB OHP
50/8 x 4
C3. Decline Push-up
BW/15 x 4
16 DEC 16
Wave 1/ Week 6/ Day 3
DE Lower
Conditioning
15 minutes:
1 Burpee
1 Box Jump
2 Burpees
2 Box Jumps
…Keep adding a rep per round. Worked up to:
11 Burpees
11 Box Jumps
Speed
A. Squat
45/5 (Front Squat)
45/5
45+Chains/5
135+Chains/3
185+Chains/2
225+Chains/1
225+Chains/2 EMOM x 12 minutes
B. Deadlift
135/3
225/2
275/1
290/1
290+Chains/2 EMOM x 12 minutes
16 DEC 16 - PM
Wave 1/ Week 2/ Day 4
DE Upper
Not ideal to do this today, but life
Conditioning
10 - 9 -8 -7 - 6 - 5 - 4 - 3 - 2 - 1
135# Power Cleans
Push-Ups
Took 9 minutes
Speed
A. OHP
45/5
95/3
115/2
125/2 EMOM x 12 minutes
B. Bench Press
135/5
185/3
195/2 EMOM x 12 minutes
**Assistance **
C. Bench Press
No rest
45/10
65/10
85/10
105/10
125/10
145/10
165/7
145/6
125/10
105/10
85/10
65/10
45/10
Guns
D. Preacher Curl Machine
Just did a ladder up and down
21 DEC 16
Wave 2/ Week 7/ Day 1
ME Lower
Conditioning
9 rounds in 20 minutes of:
10 Burpees
10 Box Jumps
60 Jump Rope
Strength
A1. Deficit Trap Bar DL
135/3
225/3
315/3
365/1 → probably PR
A2. Decline Sit-up
BW/10 x 3
A3. DB Snatch
20/10 per side x 3
Volume
B1. Deficit Trap Bar DL
290/6
290/5
290/5
B2. Decline Sit-up
BW/10 x 3
Assistance
C1. Sumo RDL
135/12 x 4
C2. Good Morning
95/15 x 4
C3. Lying Leg Curl
86/12 x 4
22 DEC 16
Wave 2/ Week 7/ Day 2
ME Upper
Conditioning
75 foot Farmer’s Walk @ 110# per hand
5 Squat Jumps
EMOM x 15 minutes
Strength
A1. Floor Press
45/6
135/3
185/3
225/1
245/1
265/1 → PR
A2. DB Row
70/8
80/8 x 4
A3. DB Side Bend
50/10 x 5
Volume
B1. Floor Press
215/6
215/5
215/5
B2. DB Side Bend
50/10 x 3
Assistance
C1. Neutral Grip DB Bench
65/15 x 4
C2. Dip
BW/15 x 4
C3. Tricep Press-down
50/15 x 4
Mindset
Push-up Ladder
1 push-up, stand, 2 push-ups, stand… up to 15 and back down
23 DEC 16
Wave 2/ Week 7/ Day 3
DE Lower
Conditioning
Rower
500m
Rest 60 seconds
400m
Rest 50 seconds
300m
Rest 40 seconds
200m
Rest 30 seconds
100m
Speed
A. Squat
45/5 (Front Squat)
45/5
45+chains/5
135+chains/3
155+chains/3 EMOM x 12 minutes
B. Deadlift
135/3
185/3
195+chains/3 EMOM x 12 minutes
Assistance
C1. RDL
135/12 x 3
C2. DB BSS
20/12 per leg x 3
C3. GHR
BW/12 x 3
26 DEC 16
Wave 2/ Week 1/ Day 4
DE Upper
Strongman
One-Arm DB Clean & Press
40/5 each arm
60/3 each arm
70/1 each arm
80/1 each arm
90/1
95/1
Volume
One-Arm DB Clean & Press
:60 seconds max reps, :90 seconds rest
75/8
75/8
75/9
Speed
A. OHP
Clean first rep
45/5
95/3 EMOM x 12 minutes
B. Bench Press
45/5
135/3 EMOM x 12 minutes
Assistance
C1. DB Incline
70/12
70/20 x 2
C2. One-armed Supinated Tri Extension
36/10 x 3
C3. DB Side Raise
25/10 x 3
C4. DB Rear Lateral
25/10
35/10 x 2
Gun Show
D1. EZ Preacher Curl
75/10
75/8
75/4
D2. Seated DB Curl
25/8
25/6 x 2
D3. DB Hammer Curl
25/8
25/6 x 2
28 DEC 16
Wave 2/ Week 8/ Day 1
ME Lower
Conditioning
20 - 15 - 10 - 5:
Pull-Ups
20# DB Manmakers
Took 14:15
Strength
A1. Front Squat
45/5
95/5
135/3
185/2
225/1
255/1
A2. Ab Wheel
BW/10 x 6
A3. KB TGU
10/5 per side x 6
Volume
B1. Front Squat
205/5 x 3
B2. Ab Wheel
BW/10 x 3
Assistance
C1. SSB GM
110/10 x 3
C2. KB Goblet Squat
35/15 x 3
C3. DB Sumo RDL
40/15
40/10
40/4
29 DEC 16
Wave 2/ Week 8/ Day 2
ME Upper
Conditioning
Tabata sprints for 12 total minutes
Strength
A1. Push Press
45/5
95/3
135/3
165/1
185/1 → PR maybe? Really solid rep
200/ fail right at the top of my forehead.
A2. DB Russian Twist
10/8 per side x 4
Volume
B1. Push Press
150/7 then smashed myself in the chin on the way up on rep 8
150/5
150/5
B2. DB Russian Twice
10/8 per side x 3
Assistance
C1. Z Press
135/6
135/7
135/8
C2. Grenade Ball Pull-up
BW/6 + 6 regular
BW/7 + 5 regular
BW/8 + 4 regular
C3. DB Arnold Press
40/12 x 3
C4. Windshield Wipers
BW/10 per side x 3
30 DEC 16
Wave 2/ Week 8/ Day 3
DE Lower
Conditioning
3:00 on, 1:00 rest for 4 rounds of:
8 Box Jumps (waist high)
10 KB Suitcase Deadlifts @ 50# (right side)
10 KB Swings @ 50#
10 KB Suitcase Deadlifts @ 50# (left side)
10 Burpees
Got through the circuit 5 times
Speed
A. Squat
45/5 (Front Squat)
45/5
45+chains/5
135+chains/3
170+chains/3 EMOM x 12 minutes
I’m figuring out my issue here. I need to just lock my core in and let my upper lean forward. I’m trying get to keep a huge arch and I think it’s putting the weight behind my feet and making me all wobbly and weird.
B. Deadlift
135/3
185/3
210+chains/3 EMOM x 12 minutes
Assistance
C1. Box Jumps (knee height)
BW/12 x 3
C2. Sumo DL
210+chains/8 x 3
C3. Leg Press Machine
210/20
280/20
315/20
31 DEC 16
Wave 2/ Week 8/ Day 4
DE Upper
Conditioning
120 Burpees in 10 minutes
Speed
A. Hang Clean and Press
45/5
95/3 EMOM x 12 minutes
B. Bench Press
45/5
135/3
140+chains/3 EMOM x 12 minutes
03 JAN 17
Wave 2/ Week 9/ Day 1
ME Lower
Coming off the flu, and it’s kicking my butt. I didn’t do much today. Doesn’t help that I’m back to mornings and equipment is at a premium for the new year crowd. First world problems! I think tomorrow will be back to feeling normal.
Conditioning
10 minutes Stepmill
Strength
A1. Double Pause Deadlift
135/3
225/3
275/1
315/1
A2. Toes to Bar
BW/10 x 4
04 JAN 17
Wave 2/ Week 9/ Day 2
ME Upper
Conditioning
20-15-10 of
95# Power Clean
Burpee Lateral Jumps over the bar
Hollow Rocks
400m Run after each round
Strength
A1. Close Grip Bench Press
45/6
135/5
185/3
225/1
265/ just couldn’t quite do it
A2. Windshield Wipers
BW/10 per side x 4
A3. Jump Rope
75 Jumps x 4
Volume
B1. Close Grip Bench Press
195/9
195/5
195/5
B2. Windshield Wipers
BW/10 x 3
Assistance
C1. Neutral Grip DB OHP
35/15
40/15
45/15 x 2
C2. Plyo Push-up onto boxes
BW/10 x 4
C3. Triceps Press-down
50/15
37.5/15 x 3
06 JAN 17
Wave 2/ Week 9/ Day 3
DE Lower
Conditioning
Jacob’s Ladder
100 ft climb, :45 second rest x 7 rounds
Speed
A. Deadlift
135/3
225/1
230/3 EMOM x 12 minutes
B. Squat
45/3
45/5
95/3
135/3
185/3 EMOM x 12 minutes
Squats felt great today. I did two things. First I looked at the two lifts that are improving. That’s OHP and DL. I’m not using chains on OHP, and as many links come up on DL I think they’re pretty inconsequential there as well. So I took the chains off. Also I really took my time to set up, walk out and settle in before I started each rep. Could definitely feel the difference.
Assistance
C1. Squat Jump
BW/8 x 3
C2. Back Extension
BW/20 x 3
C3. DB Goblet Squat
50/12 x 3
07 JAN 17
Wave 2/ Week 9/ Day 4
DE Upper
Conditioning
4 rounds of:
8 Pull-Ups
35 Push-Ups
7 Hanging Leg Raises
500m Row
Speed
A. OHP
45/5
95/1
100/3 EMOM x 12 minutes
B. Bench Press
45/5
135/3
155/3 EMOM x 12 minutes
Guns
C. HS Preacher Curl
Rest Pause Set
1 plate/20-15-10-8-7-6-5
16 JAN 17
Wave 2/ Week 10/ Day 1
ME Lower
Conditioning
2 rounds of 8 reps @ 95# of complex:
Bent-Over Row
RDL
DL
Power Clean
Front Squat
OHP
Squat
Strength
A1. SSB
65/5
155/5
205/3
245/1
295/1
A2. Crunch Machine
50/10 x 5
Did nothing else. Rough day; couldn’t get going. I’m doing lots of hours and a lot of travel, which really tightens me up on planes. I may have to make a decision about what to do going forward. I’m considering moving to more reps, rather than the max effort, removing barbell exercises from my warm-up/ conditioning so it’s easier to get moving and I maximize my time, and just doing one day per pattern so it’s easier to schedule and fit in whatever days I have and wherever I am (it’s easier to find a barbell in every gym than an SSB, for instance).
Or… maybe I just had a bad day after a bunch of travel and I need to settle down.