Training Week of 8/26 - 8/30

Wednesday 8/26

A1. 3 Back Squat @ 31X1; rest 1 min

135-225-275-295-315-315-315-315-315

A2. WTD Pull-ups x 3-4; rest 1 min

BW-20-30-40-50-60-70(3)-80(2)-BWx15-BWx11

A3. Deficit (45# iron) HSPUs x 3; rest 2 min

3-3-3-3-3-3-3-3-3

+

B. 10 RFT of:

10 DL TnG - 135#

10 Push-ups

Time: 6:33

+

C. RKC Planks - 20 on, 30 off x 5

Friday 8/28

A. 1 FS every :45 second for 20 rounds - 275#

B1. Pendelay Row x 5 - 135-155-165-185-185-185-185-185-185

B2. Press x 5 - 135-135-135-135-135-135

B3. RDL x 10 - 185-185-185-185-185-185

Rest as needed...try to stay moving

+

C. 5 RFT of:

20 OH Walking Lunge steps - 45# Plate

20 GHD Sit-ups

Time: 12:20 or 13:20* 

Notes: started at 29 min, ended at 41:23 or 42:23. Can't remember. Had to break the GHD after 1st set.

Sunday 8/30

A. 24* min EMOM of 

Odd: 7 DL TnG - 315#

Even: 8 Ring Dips

B. 5 rounds of

5 x one arm swing 
5 x one arm clean 
5 x one arm press 
5 x reverse lunge 
5 x single arm squat 

Switch sides and repeat.

 

Used 40# KB

Time: 9:37-47*

*Notes: 

Did 24 as Rxd on the EMOM but did 8 on last set + 1 set on the next min for a total of 100 reps of DL @ 65%. Had to break ring dips on last 3 sets (7+1, 6+2, 5+1+1+1) then Did an extra set of 5 Ring dips after time.

Not sure if I did the Press on last round so I did a set after the 5th set (9:47 mark) to make sure.

Training Week of 8/19 - 8/23

Wednesday 8/19

A. 3 BS @30X1 q :45 sec for 20 rounds - 65-70% (275#)

+

B. 7 sets of the following Barbell Complex w/ 80#; rest 30-60 sec b/t sets

• 5 Rows
• 5 RDL
• 5 High Pulls
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

D. RKC Planks x 20 sec x 5; rest 30

Friday 8/21

Five rounds of:

A1. FS x 3 to a tough Triple; rest :20

135-185/-235-245-255-265-275

A2. 8-10 butterfly PUs; rest :20

3-4/10-10-10-10-10

A3. 5 HSPUs; rest 2:00

5-5-5-5-5

+

21-15-9 of

DL - 275#

GHD Sit-ups

Time: 3:29

Sunday 8/23

A1. DL - 5 x 5; rest 1 min

135-225-275-315-345-375-375-375-375-375

A2. WTD. Ring Dips - 4-5 x 5; rest 2 min

BW-10-20-30-40-50

+

B1. FR Lunges x 20 steps @ 135# x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70##

Ab Wheel

Time: 3:28

Training Week of 8/12 - 8/16

Wednesday 8/12

A1. 3 Back Squat @ 31X1; rest 1 min

135-185-225-275-290-295-295-295-295-295

A2. WTD Pull-ups x 2-3; rest 1 min

BW-20-30-40-50-60-70-80(2)-BWx12

A3. HSPUs x 3; rest 2 min

3-3-3-3-3-3-3-3-3

+

B. 5RFT of

5 DL TnG - 275#

10 Burpees 

Time: 3:03

+

C. K2E x 10 x 5; rest 1-2 min

Friday 8/14

A. 1 FS every :45 second for 20 rounds - 265#;  

B1. Pendelay Row x 5 - 135-155-165-165-165-165-165

B2. SA DB Press x 5/arm - 45-60-60-60-60-60-60

B3. SL DL x 10/leg - 60-70-70-70-70-70-70

Rest as needed...try to stay moving

+

C. 30 TGU - 55# - 7:03 (alternating 2/side until reps 29-30)

Sunday 8/16

A. 24 min EMOM of 

Odd: 5 DL TnG - 355#

Even: 7 Ring Dips

B. 10 -> 1 of:

Strict Ring Pull-ups*

Goblet Lunges (/leg) - 60# KB

Ab Wheel 

Time: 16:07

*Notes: 

I did the first round of 10 UB w/ one Kip. Remaining sets were completed with 2+single to reach rep goal. I didn't expect these to bog me down like they did. Be a good one to retest.