Oct. 29th

A1. Strict HSPU, 3 tough reps x 10 sets, rest 10sec
Completed from floor
A2. CTB Chin-ups, 6 reps x 10 sets, rest 10sec
Completed
A3. Box Jumps, 3 reps onto 40" 42" x 10 sets, rest 2mins- no rebound
Completed
B. 10 KBS- 40kgs per min for 7mins
Completed
C. GHD Sit-ups, 15 fast reps x 3 sets, rest 1min
Completed
D. Airdyne, 20sec @97% x 3 sets, rest 3mins
Completed >33mph

Notes:

- HSPU were tough from floor
- Box Jumps were done from 42"
- KBS felt stronger but my conditioning isn't there
- AD pace was tougher to maintain as the sets went on

Oct. 28th

A. Back Squat @20x1, 2 reps per min for 15mins
- 5mins @200#'s Completed   - 5mins @220#'s Completed    - 5mins @240#'s Completed
B. Power Snatch, 1 rep @155#'s per 30sec for 10mins
Completed
C. Power Clean and Push Press, 1 rep @185#'s per min for 10mins
Completed

Notes:

- Back to the normal routine
- Live, Work, Play Balance, I need to focus on this.

Just got back from vacation. First real vacation trip in 12 years, I definitely need to do this annually. It was special being with my family on this trip, it was Cyn's and Tayden's first time to Disneyland.

Myself, Tayden and Cynthia

Oct. 18th

A. Deadlift @22x1, 2 Challenging reps per min for 10mins
@365#'s x 10 sets
B. Above Knee Hang Power Clean, build to a tough 5
Got up to 225#'s
C. Front Rack BB Reverse Lunges, off 2" step, 10-8-6-4/leg, rest 1m30s- increase load per set
155, 170, 185, 200
+
10-->1 UB for time of:
Ring Dips
CTB Chin-ups
Time: 8m25s

Oct. 17th

A1. Push Press, 3 TnG reps x 5 sets, rest 10sec
185#'s x 5 sets
A2. Kipping HSPU to Depth, 3-5 tough reps x 5 sets, rest 10sec
(6.5"+AB Mat) 5 reps, 4 reps, 3 reps (5"+ AB Mat) 3 reps, 2 reps
A3. Ring Muscle-ups, 4-6 UB Reps x 5 sets, rest 4mins
6 reps, 6 reps, 5 reps, 4 reps, 4 reps
B. Row Sprint, 20sec ALL OUT x 10 sets, rest 1m40s
(m / avg/500m)
1. 110m / 1m30.6
2. 112m / 1m28.8
3. 115m / 1m26.6
4. 116m / 1m25.5
5. 116m / 1m25.6
6. 116m / 1m26.9
7. 116m / 1m26.2
8. 120m / 1m22.8
9. 120m / 1m22.7
10. 120m / 1m23.0

Oct. 16th

A. Squat Snatch, 1 rep per min for 10mins- start @150#'s, add 5#'s per min
Completed up to 195#'s
B. Back Squat@20x1, 3 moderately tough reps x 10 sets, rest 1m30s
@250#'s x 10sets
C. KBS- 40kgs, 10 reps per min for 7mins
Completed

Oct. 13th

A. Deadlift @30x0, 3 reps @75% RM (455) x 6 sets, rest 1m30s
@341.5#'s Completed
B. KB Front Squats @24 kg/arm, 5 reps every 30sec for 10 Total Reps
Completed all 100 reps but I had to take three extra 30sec breaks
C. GH Sit-ups, 50 reps for time
Time: 1m57s

Oct. 12th

A. Push Press, build to a tough single
Got up to 205#'s
B. EMOM for 15mins of:
3 TnG Push Press @66% from Part A (205) @135.5#'s
5 CTB Chin-ups
Completed
C. Airdyne Sprints, 7sec ALL OUT per min for 12mins
Completed

Oct. 11th

A. Snatch Pulls Cluster, 1.1.1 @225#'s x 5 sets, rest 2mins
Completed
B. Power Clean, 5-4-3-2, rest 2mins- All TnG, Increase per set
185, 205, 225, 245
C. Front Squat @185#'s, 5 reps per min for 10mins- each min start with a SC for 1st rep
Completed

Oct. 10th

A. CGBP @20x1, 1 Tough Rep per min for 10mins
@225#'s Completed
B1. Fat Bar Press @20x0, 2 Tough Reps x 10 sets, rest 10sec
10 x 135#'s
B2. Ring MU's, 3 UB reps x 10 sets, rest 2mins
Completed
+
10-->1 UB Ladder for time of:
T2B
Hand Release Push-ups
Time: 5m18s

Notes:

- Feels great to be back!!

Oct. 9th

A. Deadlift @30x0, 5 reps @70% RM (455) x 5 sets, rest 2mins
@319#'s Completed
B. Prowler Sprints, 15 sec ALL OUT w/ 75% BWT on Sled x 6 sets, rest walk 3-4 mins
@150#'s Completed
C. Airdyne, 15 x 30sec @90% / 30sec @50%
Distance= 4.75 miles     Cals= 270    Avg MPH >25mph

Oct. 8th

A. Back Squat @20x1, 10 reps @60% RM (345) x 5 sets, rest 3mins
@207#'s Completed
+
AMRAP in 10mins of:
5 Kipping HSPU
5 UB Strict Pronated Chin-ups
Score: 9 Rds + 4 reps