Training for Week of 9/28 - 10/2

Monday 9/28

A. BS x 4 @  275# EMOM for 20 min

B. emom – 12mins 
odd – Squat clean TnG x 3 60% of 1rm - 165#
even – 3 Bar MUs

C1. Standing Ab Wheel x 5; rest 20 sec

C2. DB Row x 10/ arm; rest 1 min; 3 sets

Wednesday 9/30

A. 20 min EMOM

Odd - 3 SC @ 65-75%

95-135-155-/165-165-175-175-185-185-195-195-205-205

Even - 8-10 ring Dips

B. 5 rounds for time of:

5 DL - 275

10 T2B 10-7+3-singles

Time: 4:07

C. Cash out

HS Walks

Walking lunges - D/B

Friday 10/2

Five rounds of:

A1. FS to a tough double; rest :20

135-185-235-255/-275-285-295-305-315#

A2. 8-10 strict chin-ups; rest :20

5-10-10-10-10-10-10(AT)

A3. 5-7 deficit HSPUs; rest 2:00 (On 25# bumper)

+

5 rounds of (5:33-6:33 on 9/9)

5 PC - 185#

10 GHD Sit-ups

Time: 4:35-36 (42:00-46:35-36)

+

FC - 100#/hand x 50 steps x 4

Training for Week of 9/22 - 9/24

Wednesday 9/22

A1. 10 Back Squat; rest :30

135-225-245-265-285-305-135-135

A2. WTD Pull-ups x 1-2 rest :30

BW-30-40-50-60-70-80-90(1.5) + BWx17*(+1)

*COVP on all reps except reps 16-17 only got chin to bar.

A3. Deficit (45# Bumper) HSPUs x 4; rest 2 min

1-4-4-4-4-4-3+1

+

B. 30 TGU for time

Time: 6:21 (PR from 7:03 on 8/14) 

**alternated 3/side until 18, then 2/side until 26, then alt singles until 30.

Friday 9/24

A. 1 FS every :45 second for 20 rounds - (295#)

EMOM for 15 min of:

B1. Press x 5 - 95-115-140-140-140-140-140

B2. Pendelay Row x 5 - 135-155-175-175-175-175-175

B3. PC x 5 - 135-155-175-175-175-175-175

C1. 20 GHD sit-ups x 5

C2. 20 BE x 5

Rest 1 min

Training for Week of 9/16 - 9/20

Wednesday 9/16

A. 2 BS @20X1 q :45 sec for 20 rounds - 75% (305#)

+

B. 5-4-3-2-1 of

PC - 205# (All singles, form wasn't the greatest)

Bar MUs (2-1-1-1)*, (1-1-1-1), (1-1-1)*, (1-1), 1

*missed one

Time: 6:37

+

C. Standing AB Wheel 3-5 x 3; rest 60

5-5-5

Friday 9/18

Five rounds of:

A1. FS to a tough double; rest :20

135-185-225-245/-265-275-285-295-305*

A2. 8-10 strict chin-ups; rest :20

5-10-10-10-10-10-10(AT)

A3. 4 deficit HSPUs; rest 2:00 (On 45# bumper)

2-4-4-4-4-4

+

5 rounds of 

5 PC - 185#

10 Burpees

Time: 6:32

Sunday 9/20

A1. DL - 10 x 2; rest 1 min

135-225-315-365-395-415-435 x 2 x 12-13*

A2. WTD. Ring Dips - 4-5 x 8; rest 2 min

BW-15-25-35 x 4-5 x 10

5-5-5-5-5-4-4-4-4-4-3+1-3+1-3-8@BW

+

B1. 12 Pistol Squats (6leg) x 5; rest 1 min

15-22-30-40-60-60

B2. Ring Rows - 5 x15; rest 2 min

15-15-15-15-15

+

15 RFT of:

7 KBS - 70#

7 Ab Wheel - from knees

Time: 9:15*

*7 Rnds @ 4:05; 10 Rnds @ 6:03

Training for Week of 9/9 - 9/13

Wednesday 9/9

A1. 3 Back Squat @ 31X1; rest :30

135-225-275-315-335-335-335-335-335

A2. WTD Pull-ups x 2-3; rest :30

BW-20-30-40-50-60-70-80 x 3 + BWx16 (+1)

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

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

+

B. 5 RFT of:

5 PC - 185#

10 GHD Sit-ups

Time: 5:33-6:33*

*approximation - lost track of when I started on the running clock.

Friday 9/11

A. 1 FS every :45 second for 20 rounds - (285#)

B1. Pendelay Row x 5 - 135-165-205-205-205-205-205-205

B2. Press x 5 - 95-115-135-135-135-135-135-135

B3. RDL x 10 - 135-165-205-205-205-205-205-205

Rest approx 20 sec b/t movements; 60:75 sec b/t rounds

+

C. 5 rounds of

5 standing Ab Wheel

10 American KBS

Rest 30 sec b/t rounds

Sunday 9/13

A. 22 min EMOM

Odd - 10 DL TnG @ 315 

10-10-10-10-10-10-10-10-10-10-10

Even - 8-10 ring Dips

10-10-10-8+2-8+2-6+1+1+1+1+1-5-5-5-5-5-(5-5-5 AT)

B. 5 Rounds for time of

10 FR Lunges - 65# 

10 Upright rows - 65#

Time: 3:30

Training for 9/2 - 9/7

Wednesday 9/2

A. 3 BS @20X1 q :45 sec for 20 rounds - 65-70% (285#)

+

B. 7 sets of the following Barbell Complex w/ 95#; rest 60 sec b/t sets

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

Total Time: 12:12 (WT approx 6:12)

C. Standing AB Wheel 3-5 x 3; rest 60

5-5-5

Saturday 9/5

Five rounds of:

Warm-up: PC practice - 185 x 3 x 3

A1. FS to a tough double; rest :20

135-185-225/255-265-275-285*-295*

A2. 8-10 strict chin-ups; rest :20

3-4-10-10-10-10-8+2 w/ kip

A3. 3 deficit HSPUs; rest 2:00 (On 45# iron + 10# bumper)

2-3-3-3-3-3-3

+

50 Tire Flips for time: 6:00-01

+

T2B x 10 x 5; rest 60-90 sec

Monday 9/7

A1. DL - 8 x 3; rest 1 min

135-225-275-315-365-385-405-405-405-405-405-405-405-405

A2. WTD. Ring Dips - 4-5 x 8; rest 2 min

BW-10-20-30-30-30-30-30-30-30-30

+

B1. Step-ups @ 24" - 8/leg w/ 60# KB x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70#

Ab Wheel

Time: 3:27 (-1 sec)