Week of 5/16 - 5/20

Monday 5/16

A1. BS - 5 x 5 -135-155-175-195-215-235-255-275

A2. OH Press - 5 x 10 - 65-75-85-95-105

B1. BB Rows - 5 x 10 - 95-115-135-155-155

B2. TTB - 5 x 10 

Wednesday 5/18

A. BS x 5 @ 95-135-155-175-195-215-235-235-235
B. BP x 10 @ 135-135-135-135-135
C. DL x 5 @ 135-225-275-275-315-315-315
D. 5 rounds of
5 Wtd PUs @ 60# (5-5-5-5-5)
10 AB Wheel (1+9,2+8,3+7,4+6,5+5)
20 Alt Russian Step-ups (BW-20-20-20-20)
Rest 1:30 b/t sets

Friday 5/20

A. BS x 5 @ 95-135-165-185-205-225-245-265-285-235

A2. OH Press x 10 @ 45-75-85-95-105-115

B1. BB Rows x 7 @ 95-115-135-155-175-185

B2. TTB - 5 x 12

Week of 5/9 - 5/13

Wednesday 5/11

12 -> 1 @ 40#

KB Swings

Goblet Squats

SLDL (ea side)

Maxercist Row (ea side)

Walk-out to PU

Time: 28:12 (Z1 pacing)

Friday 5/13

A. EMOM for 20 min

12 GS - 70#

8 Pull-ups

B. EMOM for 20 min

12 KBS - 70#

5 Ring Push-ups + FLR

C. 3 rounds of

FW - 90#

Week of 5/2 - 5/7

Monday 4/25

A. Squat - 5x5 @ 135-185-225-245-265-285-305

B. OH Press - 5x5 @ 45-75-110-120-130-145-155(x4)

C. BB Rows - 5x5 @ 135-155-175-200-220

D. EMOM for 15 min

3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)

5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets

Wednesday 5/4

A. BS - 4 x 5 @ 135-185-225-245-265-265

B. Bench Press - 4 x 5 @ 45-95-115-135-150-165-180-195

C. DL - 4 x 5 @ (135-225-275) 315-355-395-440

D1. Wtd PUs - 5 x 5 @ 55#

D2. 20 Hollow Rocks 

D3. OH Box Step-ups - 5 x 10 steps @ 65#

Rest 1-2 min b/t rounds

Friday 5/6

A. BS - 5-5-5-5-3-8 @ 135-185-225-235-255-275-295-315-270

B. OH Press - 5-5-5-5-3-8 @ 110-120-130-145-155(f)-135(5)-125

C. Row - 5-5-5-5-3-8 @ 135-160-185-205-225-175

D. 5 rounds at Z1 of

3-5 Bar MUs

FC - 85# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Week of 4/25 - 4/29

Monday 4/25

A. Squat - 5x5 @ 135-185-215-235-255-275-295

B. OH Press - 5x5 @ 45-75-105-115-125-140-150

C. BB Rows - 5x5 @ 135-155-175-195-215

D. EMOM for 15 min

3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)

5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets

Wednesday 4/27

A. BS - 4 x 5 @ 135-185-215-235-255-255

B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185 (145-160-175-190)

C. DL - 4 x 5 @ (135-225-275) 305-345-385-430

D1. Wtd PUs - 5 x 5 @ 50#

D2. GHD SUs - 5 x 10

D3. OH Walking Lunges - 5 x 20 steps @ 65#

Rest 1 min

Friday 4/29

A. BS - 5-5-5-5-3-8 @ 135-185-225-245-265-285-305-260

B. OH Press - 5-5-5-5-3-8 @ 105-115-125-140-155-125

C. Row - 5-5-5-5-3-8 @ 135-155-175-195-220-175

D. 5 rounds at Z1 of

9 Strict Chin-ups

FC - 80# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Week of 4/18 - 4/23

Tuesday 4/19

A. Squat - 5x5 @ 135-175-205-225-245-265-285

B. OH Press - 5x5 @ 45-75-105-115-125-135-145

C. BB Rows - 5x5 @ 135-150-170-190-210

D. EMOM for 16 min

4 HPC - 145-155-165-175-185 @ 3 min each

5 Ab Wheel (4+1)

Notes: stopped the ab wheel after 9 min in order to make sure I could recover and get the HPC reps. First set of 185# was only 3 reps. 

Thursday 4/21

A. BS - 4 x 5 @ 135-175-205-225-245-245

B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185

C. DL - 4 x 5 @ (135-225-275) 295-335-375-415

D1. Wtd PUs - 5 x 5 @ 45#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 @ 15#/hand

Rest 1 min

Saturday 4/23

A. BS - 5-5-5-5-3-8 @ 135-185-215-235-255-275-295-250

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-150-125

C. Row - 5-5-5-5-3-8 @ 135-155-175-195-215-175

D. 5 rounds at Z1 of

3-5 Bar MUs (4 UB)

FC - 75# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Training Week 4/11 - 4/15

Mad Cow Week 4

Monday 4/11

A. BS - 5 x 5 @ 135-165-195-215-235-255-275

B. OH Press - 5 x 5 @ 45-65-100-105-115-125-135-145

C. BB Rows - 5 x 5 @ 95-125-145-165-185-205

D. 15 min EMOM of

4 HPC - increase 10#  every 3 min - 145-155-165-175-185*

5 Ab Wheel (3 standing + 2 Kneeling)

*185x3x5min

Wednesday 4/13

A. BS - 4 x 5 @ 135-165-195-215-235-235

B. Bench Press - 4 x 5 @ 45-95-115-140-155-165-180

C. DL - 4 x 5 @ 285-325-365-405

D1. Wtd PUs - 5 x 5 @ 40#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 (10/leg)

Rest 1 min

Saturday 4/15

A. BS - 5-5-5-5-3-8 @ 135-175-205-225-245-265-285-245 

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-145-125

C. Row - 5-5-5-5-3-8 @ 135-145-165-185-210-165

D. 40 TGUs - 55# 

30 @ 6:13-14 (6:26 on 4/1 10-12 sec PR)

40 @ 7:45 (baseline measurement)

E. 5 rounds at Z1 of

7 Chin-ups

FC - 70# x 1 lap

5 Standing Ab Wheel

Rest 1-2 min

Week of 4/4 - 4/8 Mad Cow Programming Week 3

GMonday 4/4

A. BS 5x5 @ 45-135-165-185-205-225-245-265

(45-95-155-180-200-220-235-255)

B. OH Press - 4 x 5 @ 45-100-110-120-130-140

(45-65-95-105-115-125-135)

C. Barbell Row - 5 x 5 @ 95-115-135-155-175-195

(45-95-115-135-155-175-190)

D. 12 min EMOM of

4 HPC - (95-135) 145-155-165-175 @ 3 min ea. 

5 Ab Wheel* (1 from standing + 4 from kneeling)

*notes - completed 4 reps at 165 so I did one extra set of 4 @ 165# - total 61 reps and 9165# in 13 min

Wednesday 4/6

A. BS - 4 x 5 @ (95-135-165) 190-220-230-230

(45-95-135-155-180-210-220-220)

B. Bench Press - 4 x 5 @ (45-95-115) 140-155-165-180

(135-150-160-175)

C. DL - 4 x 5 @ (135-225) 275-315-355-395

(265-305-340-375)

D. 5 rounds of

5 wtd PUs - 35# (30)

10 T2B

10 Russian Step ups 

 

Friday 4/8

A. BS - 5-5-5-5-3-8 - (95-135-165) 195-215-235-255-275-230

45-95-155-185-205-225-245-265-215

B. OH Press - 5-5-5-5-3-8 - (45-65) 100-110-120-130-145-120

45-95-105-115-125-140-115

C. BB Row - 5-5-5-5-3-8 - (95) 125-145-165-185-200-165

95-120-140-160-180-195-160

+

C. KB Circuit w/ 60# - 5 sets @ Z1 pace (movement quality emphasis)

10 Maxercist Row - (5/side)

10 SLDL per side - (5/side)

10 OH Lunges - (5/side)

10 Bent Press - (40# x 5/side)

10 Crushing Curls

10 Windmills - (5/side)

+

50# sled drag

2 blocks in 4:58

Rest :30

1 block in 4:16

Total time of: 9:44