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.

Training Week of 8/5 - 8/9

Wednesday 8/5 Day One

A. EMOM  for 20 min; 3 Perfect Back Squat - 265# x 5, 270 x 5, 275 x 10

B1. Pendelay Rows - 5 x 5 @31X1 - 135-135-135-135-135-135-135

B2. Ring Dips - 5 x (AMRAP - 2) - 7-7-7-7-7-5+2

+

C. 5 sets of the following Barbell Complex w/ 65#; rest 30-45 sec b/t sets

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

Friday 8/7 Day Two

A. Deadlift to tough Triple - 135-225-275-315-365-385-405-425-445-465-485(1)*

B. 75% of A AMRAP in 4min - 355# x 27 in 3:59 (30 in 4:30)

C. 3 sets of:

• KB Press x 6-8/arm - 60# (8-8-8)
• 10 Half Moons - 45#
• 10 Walking Goblet Lunges - 60#

D. 10 -> 1 descending ladder w/ 70# KB of:

Russian KBS

Goblet Squat

Ab Wheel

Time: 9:04

Sunday 8/9 (Day Three)

A. 15 min EMOM of 3 FS - 235#

B1. 10 Ring Rows; rest 60 sec

B2. 8 Ring Dips; rest 60 sec; 6 sets

C. 10 RFT of:

10 Sledge Hammer Swings (alternate sides each round)

10 Russian KBS - 70#

Time: 7:55

+

10 rounds of 10 sets (R/L) of Sledge Hammer Swings not for time.

Training Week of 7/26 - 8/2

Sunday 7/26
A1. Goblet Squat - 10 x 15; rest 20 sec (12-16-16-16-15-15-15-15-15-15)
A2. Rope Pull-ups - 10 x 5-7; rest 2 min (7-7-7-6-5+1-5-5-5-5-5-4+1)
4 rounds of:
B1. 25 KBS - 70#; rest 30 sec
B2. 5-7 HSPUs - on 25+10# bumpers; rest 20 sec
B3. L-Sit x 25 sec; rest 20 sec
B4. 10 windmills/side; rest 2 min
One walking lap around the school.

Tuesday 7/28
A. EMOM for 15 min - 5 TnG Deadlift @ 335#
B. 5 KB Press Every 45 sec x 12 alternating sides - 60#

5 rounds of @ Z1 pace of:
C1. 20 alternating Step-ups -m60# on to small box + 45# bumper and iron plate
C2. Ring Rows x 12
C3. Ring Dips x 5
C4. Ab Wheel x 20

D. 21-15-9 of
Russian KBS (60#) + Burpees (no jump) - Time: 3:39

Thursday 7/30
A1. Back Squat - 10 x 5; rest 1 min 135-185-215-235-235-235-235-235-235-235
A2. WTD Ring Pull-ups - 10 x 3 + ME Strict Pull-ups; rest 1 min
10-20-30-40-50-60-50-40-30-20-10
A3. SA KB Press - 10 x 3-4/arm; rest 30 sec b/t arm; rest 1 min
70-70-70-70-70-70
+
5 rounds of; rest 1 min b/t sets

2. 20 Ab Wheel
3. 10 SLDL/leg
4. 20 Russian Twist - 45#
5. 70# Waiter walk Down and Back - R/L 
   
   
   Sunday 8/2

   
   

   A1. Front Squat - 10 x 3 - 205#; rest 20 sec - (185x5-205x5x10)

   A2. 9 Strict Supinated Chin-ups, rest 20 sec - (9-9-9-9-9-7+2-7+2-6+3-6+3-5+4-4+5)

   A3. HSPUs - 10 x 5 (all UB)

   Rest 2 min b/t sets

   
   

   5 sets of:

   B1. 20 bent leg GH Raises; rest 10 sec

   B2. 25 Hollow Rocks; rest 1 min

   C. 400m Farmer's walk - 60#/hand

Training for the Week of 7/13 - 7/17

Tuesday - 7-14

A1. Zercher Squat - 5 x 3; rest 2 min

135-185-225-275-285-295-305-315

A2. WTD Pull-ups - 5 x 5+; rest 2 min

BW-10-20-30-40-50-60(4.75)-60(2) + strict BW x 12

B1. L-sits - 20 sec; rest 10 sec 

B2. Bent Press + 10 windmills per side; rest 10 sec b/t sides; rest 10 sec

B3. SLDL x 10/leg; rest 10 sec b/t sides; rest 1 min; x 5

Airdyne Sprint Intervals :30 @ 90%, :30 @ 50% x 5 (5min)

Friday 7/17

A1. DL - 5 x 3; work to tough triple; rest 2 min - 225-275-325-365-385-405-425-445-465

A2. WTD Dips - 5 x 5; rest 2 min - 20-30-40-50-60-70

B. "Dip" Diane 21-15-9 - 2:47-48

225# DL - all UB

Bar Dips - (14-21, 7-5-3, 5-4) kippedafter rep 9 on first round

C1. Ab Wheel x 25; rest 30 sec

C2. RKC Planks - 30 sec; rest 30 sec

C4. 55# - Bulgarian Split Squats x 10/leg; rest 30 sec b/t legs; rest 1 min; 4 sets

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#