Oct. 19th

Week 3 / Day 1

A1. Clean Grip DL @31x1, 4-5 reps x 4 sets, rest 60sec
275(5) x 4 sets
A2. DB Standing Press @21x1, 4-6 reps x 4 sets, rest 60sec
60(6), 60(4), 55(6), 55(5)
B1. DB SL RDL @2010, 6-8/leg x 3 sets, rest 30sec
30(8), 40(8), 50(8)
B2. Russian KBS, 12 tough reps x 3 sets, rest 30sec
70, 88, 88
B3. Back Ext. @10x0, 12-16 reps x 3 sets, rest 2m30s
0(16), 10(16), 20(16)
C. TGU, 8/arm
53#'s

Mar. 20th

Week 4 / Day 4

3 sets @high effort:
1000m Row
100 DU's
5/arm TGU's @24kgs
- rest 5mins b/t sets
1. 6m47s (3m37.4 Row)
2. 6m28s (3m40.5 Row)
3. 6m43s (3m43.3 Row)

Notes:

- DU were tiring after the Row

Apr. 27th

Week 27 / Day 5

3 sets @97%:
30sec Power Clean @155#'s
30sec Burpees to 6" OH
* rest 6mins
(PC reps / Burpees reps)
1. 14 / 11
2. 15 / 12
3. 15 / 12
+
5mins extra rest
+
45mins @75%:
5 TGU/arm @24kgs
30 Walking Lunges
30 Unanchored Sit-ups
500m Ski Erg     sub 2m15s avg/500m
Score: 6 Rds + 10 + 30 + 30 + 80m

Notes: 

- Really pleased with the scores on the Lactic Power, recovery was great between sets.
- The MAP Marathon, all the TGU's were done UB, I was steadily moving throughout the time frame.
- A side note I definitely don't miss the TGU's from the Big Dawg Blog days (do a 100 reps for active recovery, fuck my knees are still raw from those days, haha). I don't mind doing them, their a great full body exercise and they can get the HR + Breathing Jacked up.

Apr. 19th

Week 26 / Day 5

3 sets @97%:
30sec Airdyne     avg mph >30.5mph
30sec Burpees to 6" OH
*rest 6mins
1. 11 reps
2. 11 reps
3. 11 reps
+
rest extra 5mins
+
30mins @75%:
1 TGU/arm @24kgs
250m Ski Erg    sub 2m02s avg/500m
10 Air Squats
10 Back Ext.
10 Unanchored Sit-ups
Score: 11 Rds + 2 reps