Nov. 29th

Week 7 / Day 2

For time @80-90%:
10m Bear Crawl
25 Push-ups
10m Bear Crawl
80 Walking Lunges
10m Bear Crawl
25 Ring Rows
10m Bear Crawl
25 Box Jumps- 24", Step downs
10m Bear Crawl
Time: 6m37s

Nov. 20th

Week 7 / Day 1

A1. Front Squat @30x1, 3-2-2-2, rest 1min
185, 205, 205, 215
A2. Wtd. Supinated Chin-ups @21x0, 3-2-2-1, rest 90sec
55, 70, 85, 105
B. DB Bent Over Rows @20x0, 3-5 reps x 3 sets, rest 1min b/t arms
90(5) x 3 sets
C1. DB External Rotations @3010, 10-15 reps x 2 sets, rest 30sec b/t arms
10(15), 10(15)
C2. DB Powell Raises @3010, 10-15 reps x 2 sets, rest 30sec b/t arms
10(15), 10(15)
+
3 sets:
500m Row @90% aerobic
- rest 2m30s
1. 1m44.2
2. 1m42.3
3. 1m36.6

Nov. 17th

Week 6 / Day 5

4 sets:
40 Walking Lunges
10 Strict Chin-ups (alt. b/t Pro and Sup)
60sec FLR
15 Wall Balls- 20#'s @10'
15 Back Ext.
rest 5mins b/t sets

Score:
1. 1m43s
2. 1m38s
3. 1m39s
4. 1m36s

Nov. 16th

Week 6 / Day 4

A1. CG DL @21x0, 2-3 x 4 sets, rest 1min
315(3), 315(3), 335(3), 345(3)
A2. Wtd. Dips @20x1, 2-3 reps x 4 sets, rest 90sec
70(3), 80(3), 90(3), 105(2)
B1. DB Press @20x1, 4-6 reps x 4 sets, rest 30sec
45(6) x 4 sets
B2. DB Incline @20x1, 6-9 reps x 4 sets, rest 30sec
45(9) x 4 sets
B3. Push-ups @1010, amrap(-1) x 4 sets, rest 3mins
24 reps, 14 reps, 9 reps, 8 reps
C. Hollow Body Holds, 60sec x 3 sets, rest 2mins
Completed

Nov. 15th

Week 6 / Day 3

Row 30sec @90%
rest 30sec
x10
rest walk 4mins
x3

Scores:
1. 1501m (1m39.9 avg/500m)
2. 1524m (1m38.4 avg/500m)
3. 1529m (1m38.1 avg/500m)

Nov. 14th

Week 6 / Day 2

15mins @80%:
8 HR Push-ups
40m Farmer Carry- 80#'s/hand
12 Step-ups
Score: 8 Rds + 8 + 40m + 1 rep
+
5 sets:
40sec Airdyne very hard
*rest 2m30s-5mins
1. 30cals
2. 30cals
3. 28cals
4. 28cals
5. 31cals

Nov. 12th

Week 6 / Day 1

A1. Front Squat @41x1, 3-4 reps x 5 sets, rest 1min
185(4) x 5 sets
A2. Wtd. Pronated Chin-ups @21x0, 2-3 reps x 5 sets, rest 90sec
35(3), 45(3), 50(3), 55(3), 60(3)
B. DB Bent Over Row, @21x0, 3-5 reps x 3 sets, rest 1min
90(5) x 3 sets
+
4 sets:
10 Goblet Squats @70#'s
400m Row @90% aerobic
-rest 2mins
1. 1m52s (1m48.5)
2. 1m53s (1m48.3)
3. 1m49s (1m44.9)
4. 1m50s (1m44.9)

Notes:

- Dropped the FS weight this week, it was good intensity but most importantly my explosion and technique felt great
- Switch to Pronated this week for the WCU
- Messed up on the LEnd part, it was suppose to be 5 sets not 4 but I just realized that right now. Not a big deal. My recovery felt better b/t sets.

Nov. 9th

Week 5 / Day 5

3 sets:
50 Walking Lunges
20 Ring Rows
30sec Side Bridges
40 Box Step-up- 20"
5 DB Man Makers- moderate #35#'s
*rest 4mins
1. 6m07s
2. 5m51s
3. 5m37s

Nov. 8th

Week 5 / Day 4

A1. Clean Grip DL @21x0, 3-4 reps x 3 sets, rest 1min
315(4) x 3 sets
A2. Wtd. Dips @20x1, 3-4 reps x 3 sets, rest 90sec
44(4), 53(4), 70(4)
B1. DB Press @20x1, 5-7 reps x 4 sets, rest 30sec
40(7), 40(7), 45(5), 45(5)
B2. DB Incline Press @20x1, 8-10 reps x 4 sets, rest 30sec
50(10), 50(8), 45(9), 45(8)
B3. Push-ups @1010, AMRAP(-1) x 4 sets, rest 3mins
18 reps, 10 reps, 8 reps, 7 reps
C. Hollow Body Holds, 45sec x 4 sets, rest 90sec
Completed

Notes:

- B Complex was tough, I fatigue pretty quickly on the push-ups and DB Incline
- Hollow Holds were tough as well

Nov. 7th

Week 5 / Day 3

Ski Erg, 30sec @90%
rest 30sec
x24

Scores:
3139m
1m54.6 avg/500m

Nov. 6th

Week 5 / Day 2

12mins @80%:
3 Wall Walks
40m Farmer Carry Heavy @80#/hand
10 Slam Balls @50#'s
Scores: 5Rds + 3 reps
+
4 sets:
40sec Airdyne very hard
rest 2m30s-5mins
1. 29 cals
2. 28 cals
3. 27 cals
4. 27 cals
5. 31 cals

Nov. 4th

Week 5 / Day 1

A1. Front Squat @41x1, 4-5 reps x 4 sets, rest 1min
185(5), 195(5), 205(5), 225(4)
A2. Wtd. Supinated Chin-ups @21x0, 3-4 reps x 4 sets, rest 90sec
45(4), 55(4), 65(4), 70(4)
B. DB Bent Over Rows @21x0, 4-5 reps x 3 sets, rest 1min b/t arms
75(5), 90(5) x 2 
+
4 sets:
10 DB Thrusters @40#'s
300m Row @90% aerobic
*rest 90sec
1. 1m38s (1m47.5 avg/500m)
2. 1m35s (1m47.0 avg/500m)
3. 1m36s (1m46.8 avg/500m)
4. 1m35s (1m46.3 avg/500m)

Nov. 1st

Week 4 / Day 5

Aerobic Tester:

10 Rds for time of:
300m Row
9 CTD Burpees
Time: 17m09s

Oct. 31st

Week 4 / Day 4

A1. Wtd. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
10, 15, 20
A2. DB REFSS @3010, 8-12/leg x 3 sets, rest 45sec b/t legs
20(12), 30(12), 40(12)
B1. Pendlay Rows @21x2, 3-5 reps x 4 sets, rest 30sec
95(5), 100(5), 105(5), 105(5)
B2. Ring Rows- feet elevated @10x0, AMRAP(-1) x 4 sets, rest 30sec
10 reps, 6 reps, 6 reps, 5 reps
B3. DB Bicep Curls @20x0, 8-12 reps x 4 sets, rest 3mins
20(12), 25(12), 30(10), 30(9)
C. 100m Farmer Walk Heavy
100#'s Hand

Notes:

- Tweaked a few things around to make it more challenging
- My Ring Rows need work
- Lessened the weight on the Pendlay Rows to get a better hold on the top of the rep
- Farmer Carry was done in the Garage, 4m back and forth. Took me two sets.