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 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#

Saturday Wendler Garage WOD

Saturday 4-12

Wendler 5-3-1
A. Press - 3-3-3+; 135# AMRAP
140-150-155(5)-135(10)
B. Deadlift - 3-3-3+ (all hook grip)
225-315-345-395-440* x 10 (belted)
C. Log Shouldering - 3 x 10

D. Log RDL - 3 x 15

E. EMOM for 8 min

Odd - 12 Ring DIps - 12-12-12-12-10+2 (60)

Even - Ring Rows x 10-12 - 12-12-10-10-10 (54)
+
10 rounds of: 

10 Bounding Jumps - TnG

10 Russian KBS - 70#

rest 1 min

each round took approximately 30 sec to complete

Max Effort Lower Body, Week 3

Sunday 7-22
Warm-up: TGUs - 35# x 5/side

TRAINING:
A. Reeves Deadlift x 5's
135-150-160-175-190-200
B. Sumo Deadlift from Deficit x 3's
135-225-240-255-270
C. Zercher Squat x 3's
135-185-235-285-310-330-350
D1. Push Press x 5's
135-165-195-205-215-225(x4)
D2. DB RDL x 10's
30-45-55-65-75
D3. Bulgarian One-legged Squat x 8's
30-40-50-60-70
E1. Snatch-grip BB Row - 3 x 10
135-145-155
E2. Bar Dips @ 31X1 - 3 x 10
as Rx'd
E3. Neutral Grip (Fat Gripz) Pull-ups
6+4, 6.5+4, 7+3