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

July. 4th

Week 3 / Day 1

Prowler Sprints, 6 sets of 20sec @140#'s, rest 3m30s
Completed
+
Prowler Sprints, 4 sets of 30sec @90#'s, rest 3m30s
Completed
+
Prowler Sprints, 2 sets of 40sec @50#'s, rest 3m30s
Completed

June. 28th- Double

AM

A. Push Press @11x1, 2-3 reps x 5 sets, rest 4-5mins
185(3), 195(3), 205(3), 215(2), 215(2)
B1. Front Squat w/ Chains @20x1, 4-5 reps x 4 sets, rest 20sec
195(5), 195(4), 190(4), 190(4)
B2. GH Raises w/ Bands or Plate @30x0, 8-12 reps x 4 sets, rest 4-5mins
10(12), 10(9), 10(8), 10(8)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
95(8), 115(8), 135(7)


Rest 4hrs+

PM

3 x 100m Prowler Sprint All Out @100# (fucked up I accidentally brought 90#'s), rest 8 work time
1. 50.23sec     2. 51.36sec    3. 48.76sec
+
5 sets of: @97% effort
5 Power Cleans and Push Jerks @135#'s
15 CTB Chin-ups
10 CTD Burpees
*rest 8 x work time
1. 1m00s     2. 1m00s     3. 59sec     4. 59sec    5. 59sec

June. 20th- Double

AM

A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 5 sets, rest 5mins
185, 195, 205, 215, 215
B. Depth HSPU @20x0, 2 tough reps x 10 sets, rest 1m30s
(1.5" Depth on Paralletes) Completed
C. Muscle-ups, As many sets of 3 UB reps as possible in 7mins
Score: 10 sets (missed the last 2 sets)


PM- This was a previous workout I missed earlier because of the weather

Prowler Push- All Out Effort, 6 x 12sec @185#'s, rest 3mins
Completed
+
Prowler Push- All Out Effort, 5 x 20sec @135#'s, rest 4mins
Completed
+
Prowler Push- All Out Effort, 4 x 30sec @100#'s, rest 5mins
Completed

May. 25th- Double

AM

A. Power Cleans, build to a tough single
285
B1. CG DL Cluster, 1.1.1 x 4 sets, rest 2m30s
365, 375, 380, 375
B2. HSPU (no kip) , AMRAP x 4 sets, rest 2m30s
9, 9, 8, 8 reps
C1. GH Raises Drop Set @20x0, 6.6 x 3 sets, rest 1m30s
10, 10, 10
C2. Standing Single Arm KB Press @21x1, AMRAP @32kg/arm x 3 sets, rest 1min b/t arms
(R / L) 3/2, 4/3, 4/3

rest 6hrs+

PM

5 x 20sec Parachute Sprint ALL OUT, rest 3-4mins
Completed, large Chute, was doing 150m every set
+
5 x 20sec Prowler Sprints @ low load / high turnover, rest 3-4mins
50, 50, 60, 60, 70
+
15min Row @50% effort
Completed

May. 17th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3mins
245, 255, 265, 270
B1. CG DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 365
B2. HSPU (no kip), AMRAP x 3 sets, rest 2m30s
9 reps, 9 reps, 8 reps
C1. GH Raises @20x0,  8-12 reps x 3 sets, rest 1m30s
12 reps x 3 sets
C2. DB OH Shoulder Press @30x0, 8-12 reps x 3 sets, rest 1m30s
60(10), 60(8), 57.5(9)

rest 5 hrs+

PM

Prowler Push- 5 sets x 15sec ALL OUT EFFORT, rest 3mins (light load / high turnover)
70, 70, 75, 75, 80
+
Airdyne- 5 sets x 15 sec ALL OUT EFFORT, rest 2m30s
Completed Sprint speeds were around 35mph plus
+
Row, 15mins @50% effort
Avg 500m= 2m11.9

May 9th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3-4min
225, 235, 245, 255
B1. Clean Grip DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 355
B2. HSPU, AMRAP (no kip) x 3 sets, rest 2m30s
10 reps, 9 reps, 8 reps
C1. GH Raises @20x0, 8-12 reps x 3 sets, rest 1m30s
12 reps, 12 reps, 11 reps
C2. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 1m30s
40(12), 50(12), 60(9)

Rest 6hrs+

PM

5 x 15sec Prowler Sprints ALL OUT, rest 3mins b/t sets- light load / high turnover
50, 60, 70, 70, 70
+
5 x 15sec Airdyne ALL OUT, rest 2m30s b/t sets
Completed
+
15min Row @50% effort
avg 500m= 2m12.8    Distance= 3404m