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 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 7/19 - 7/25

Sunday 7/19

A. 10 min EMOM Back Squat x 3 @ 30X1 - 280#

B1. Press - 5 x 5 - 95-115-125-135-145x3-95x17

B2. Pendelay Row - 5 x 5 - 135-155-170-185-200-215-135x15

C1. Two 15' rope Climbs; rest 10 sec

C2. 15 HRPUs; rest 10 sec

C3. 12 Hanging Leg Raises; rest 2-3 min; 3-4* sets

Tuesday 7/21

A. 20 min EMOM

Odd - 7 DL - 315# (TnG)

Even - 5 HSPUs w/ hands on 25# bumpers

B1. WTD Pull-ups x 5; rest 1 min

15-25-35-45-55(4) + 12 Strict

B2. Bulgarian Split Squats* x 10 per leg; rest 30 sec b/t legs; rest 2 min; 5 sets * switched to Goblet Lunges for last two sets due to some slight pain in left groin.

4 rounds of

20 GHD Sit-ups and 15 Back Extensions

Thursday 7/22

A. 5 rounds of

3 FS; 235-250-265*-235-235 rest 20 sec

15 CTB Pull-ups*; Rest 3 min

*groin. Was talking to me on the 265# FS so I backed off to 235# for last two sets. Also did an extra set of 10 CTB Pull-ups after the sets.

Rest 5 min

B. 5 rounds of

10 RDL - 135-185-195-205-215-225; rest 20 sec

15 HR PUs; rest 2min

C. 30 TGUs for time - 55#