June. 30th

Week 2 / Day 5

A1. CGBP @20x1, 3-4 reps x 4 sets, rest 2mins- use Multi-Grip Bar
203(4), 213(4), 223(4), 227(3)
A2. Pendlay Rows @22x0, 3-4 reps x 4 sets, rest 2mins
205(4), 215(3), 215(4), 225(4)
B. 6 Strict Ring Dips per min for 10mins
Completed
C. Ring Rows, 5 tough reps per min for 10mins- adjust body position to increase difficulty
Completed

Jun. 29th

Week 2 / Day 4

A. Deadlift Cluster, 1.1.1- build to a tough set, drop every rep

Got up to 395#'s

B1. Barbell Forward Lunge, 6/leg x 5 sets, rest 0sec

135, 145, 155, 165, 175

B2. Back Squat @30x1, 6 reps x 5 sets, rest 4mins- use same load as B1

135, 145, 155, 165, 175

C. 100 Air Squats for time- hands on back of head entire time

Time: 2m22s

Jun. 28th

Week 2 / Day 3

15 x 30sec Airdyne @90% / 30sec Airdyne @50%
4.96 miles     306 Cals      Avg MPH > 26mph
+
rest 10mins
+
15 x 30sec Airdyne @90% / 30sec Airdyne @50%
5.06 miles     315 Cals     Avg MPH > 26mph

Jun. 27th

Week 2 / Day 2

A1. Push Press @11x1, 3-4 reps x 5 sets, rest 2mins
185(4), 195(4), 205(3), 205(3), 207.5(3)
A2. Wtd. Supinated Chin-ups @30x0, 2-3 reps x 5 sets, rest 2mins
70(3), 80(3), 90(3), 100(3), 105(2)
B1. Standing KB Press @24kgs/arm, AMRAP x 4 sets, rest 1m30s
10 reps, 8 reps, 6 reps, 6 reps
B2. AMRAP Pronated Chin-ups @20x0 x 3 sets, rest 1m30s
15 reps, 10 reps, 9 reps

June. 26th

Week 2 / Day 1

A. Back Squat @20x1, 6-8 reps x 4 sets, rest 4mins- moderate Start @205#'s
205(8), 215(8), 225(8), 235(8)
B1. Russian KBS- 40kgs, 15 reps x 4 sets, rest 1m30s
Completed
B2. Front Rack BB Reverse Lunges off 2" Block @10x0, 6/leg x 3 sets, rest 1m30s
125, 135, 145
C. DB Russian Step-ups @11x0- 24" Box, 10/leg x 3 sets, rest 1min b/t legs- Go Heavy
40, 50, 50

Jun. 23rd

Week 1 / Day 6

5 x 1K Row @75%, rest 2mins b/t sets
(Time / Avg/500m)
1. 3m37.3 / 1m48.6
2. 3m38.7 / 1m49.3
3. 3m38.9 / 1m49.4
4. 3m38.3 / 1m49.2
5. 3m36.4 / 1m48.2
+
10 GH Sit-ups x 7 sets, rest 1min
Completed

Jun. 22nd

Week 1 / Day 5

A1. CGBP @20x1, 4-6 reps x 4 sets, rest 2mins - Used Rogue Multi-Grip Bar
183(6), 193(6), 203(6), 213(4)
A2. Pendlay Rows @22x0, 3-5 reps x 4 sets, rest 2mins
185(5), 195(5), 205(5), 215(5)
B1. Flat Bench DB Press @30x0, 8-12 reps x 3 sets, rest 2mins
70(12), 80(8), 75(9)
B2. One Arm DB Rows @20x0, 8-10/arm x 3 sets, rest 2mins
70(10), 80(10), 90(10)

Jun. 21st

Week 1 / Day 4

A. Deadlift @33x1, 4-5 reps w/ Straps x 4 sets, rest 4mins
275(5), 285(5), 295(5), 305(5)
B. Front Rack Barbell Step-ups @20x0, 6-8/leg x 4 sets, rest 1min b/t legs
75(8), 85(8), 95(8), 105(8)
C. Front Squats, 20 reps @95#'s x 4 sets, rest 2mins- any tempo
Completed

Jun. 20th

Week 1 / Day 3

10 x 30sec Airdyne @90% / 30sec Airdyne @50%
Distance= 3.36 miles     202 cals     Avg mph > 26mph
+
5min rest
+
10 x 30sec Airdyne @90% / 30sec Airdyne @50%
Distance= 3.37 miles     225 cals     Avg mph > 27mph

Jun. 19th

Week 1 / Day 2

A1. Press @11x1, 4-6 reps x 4 sets, rest 2mins
135(6), 135(6), 135(6), 140(4)
A2. Wtd. Pronated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2mins
45(5), 55(5), 65(5), 70(3)
B1. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 2mins
30(12), 40(12), 50(12)
B2. AMRAP Supinated Chin-ups @20x0 x 3 sets, rest 2mins
15 reps, 13 reps, 10 reps