Jan. 10th

5 sets @90% aerobic:
10 DB Push Press tough @45#'s
Row 400m
*rest 2m15s

Scores:
1. 1m48s
2. 1m48s
3. 1m47s
4. 1m47s
5. 1m46s

Jan. 7th

A1. AMRAP Strict Pronated Chin-ups @21x0 x 4 sets, rest 1min

14 reps, 9 reps, 7 reps, 6 reps

A2. Front Squat @31x1, 4-5 reps x 4 sets, rest 90sec

185(5) x 4 sets

B1. Pendlay Row @21x1, 6-7 reps x 4 sets, rest 30sec

95(7) x 4 sets

B2. JM Press @30x1, 8-10 reps x 4 sets, rest 60sec

95(10), 95(10), 95(9), 95(10)

C. DB REFSS @2010, 7-10 reps x 3 sets, rest 1min b/t legs

30(10), 30(10), 30(10)

D. FLR on Floor, accumulate 4min

Completed

Dec. 30th

Week 8 / Day 1

A1. DB RDL @20x0, 6-8 reps x 4 sets, rest 60sec
50(8), 60(8) x 3 sets
A2. DB Bench Press @20x0, 6-8 reps x 4 sets, rest 60sec
50(8), 60(8), 70(8), 80(8)
B1. DB Bent Over Rows @3010, 6-8 reps x 4 sets, rest 15sec b/t arms, rest 30sec
60(8) x 4 sets
B2. Front Rack Forward Lunge, 12 reps x 4 sets, rest 60sec
95, 105 x 3 sets
C1. Side Bridge, 45sec L x 3 sets, rest 30sec
Completed
C2. Side Bridge, 45sec R x 3 sets, rest 30sec
Completed
C3. Sorenson Hold, 55sec x 3 sets, rest 90sec
Completed

Notes:

- first day back in the gym in 20 days. Feels good to be back but the rest felt great too.

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.