Saturday - Mar. 31

Log Clean once + Press
5 x 110, 160, 180#
3 x 210#
3 x 230#

Axle Clean + Press
1 x 205, 245#
10x 185#

Log Clean + Press
10 x 160#

Car Deadlift on Sorinex Hurricane
5 x 470, 560#
3 x 650#
2 x 740#

Friday - Mar. 30

Crossfit - WOD

5 Rounds - 3 minutes rest between rounds
- 20 pullups
- 30 pushups
- 40 situps
- 50 squats (11")

Here are my round splits
1) 4:30
2) 7:22
3) 7:30
4) 7:49
5) 8:47

KB Swing @ 16kg
- 2 minutes each arm

Thursday - Mar. 29

Clean High Pull
5 x 30, 50, 60, 60, 60, 60kg

T-Grip Bench - paused
5 x 140, 190#
3 x 205# (70%)
3 x 235# (80%)
4 x 260# (90%)

3" bar bench
10 x 135, 185, 205, 225#

Incline bench
10 x 135, 185#
8 x 185#

Tuesday - Mar. 27

Crossfit workout at noon

25 burpees
run 200m
25 pullups
run 200m
10 handstand pushups + 15 OH press @ 145#
run 200m
25 ring rows
run 200m
25 burpees


Later at 7:30pm

Clean
3 x 50, 70, 90, 110, 115kg

Zercher
5 x 90, 140, 170kg
4 x 190kg
1 x 210kg

Fr. Squat
5 x 60, 90, 110kg
3 x 120kg

Saturday - Mar. 24

Tire Flips
2 x 5 @ 285#
2 x 5 @ 600#
2 x 5 @ 900#

DB Clean + Press
5 x 50#
5 x 80#
5 x 95#
Circus DB @ 135# x 1, 3, 2

Deadlift Medley - pick heights listed
- Trapbar - 9"
- Bar - 15"
- Farmers Frame - 18"
- Axle - 13"

1st round
trap @ 205kg
bar @ 405#
frame @ 500#
axle @ 365#

2nd round
trap @ 225kg
bar @ 495#
frame @ 580#
axle @ 435#

3rd round
trap @ 275kg
bar @ 585#
frame @ 680#
axle @ 505#

150# sandbag carry - 135 yds.
200# sandbag carry - 95 yds.

Clean high pull / hang clean
3 x 60, 80, 100, 120, 120kg

Press
5 x 40, 48kg
5 x 55kg (65%)
5 x 64kg (75%)
5 x 72kg (85%)

Thruster
3 x 80, 90kg
missed - 100kg

Seated Arnold Press
10 x 40, 50, 60#
6 x 70, 70, 70#

Bamboo Standing Press
15 x 50, 50#

Wednesday - Mar. 21

2 minutes - Jump Rope

Treadmill
10 minutes - 7.0 mph
- 2.5% incline
5 minutes walk - 3.5 mph
- 6.5% incline

Tuesday - Mar. 20

2 minutes - Jump Rope

Squat - paused
5 x 135, 225#
5 x 270# (65%)
5 x 310# (75%)
5 x 355# (85%)

T-Grip Bench - paused
5 x 140, 160#
5 x 190# (65%)
5 x 220# (75%)
5 x 245# (85%)

Pistol (r/l)
5 x bw, 16kg
3 x 20, 24, 24, 24kg

GH Raise
8 x bw, 10, 10, 10#

Monday - Mar. 19

Concept 2 Rower

3 minute warm-up
10 sets - 40sec. Hard / 20 sec. Easy

I'll be doing a bit more cardio the next couple of weeks. I have a Tough Mudder 13 mile race, April 15.

Sat. - Mar. 17

Yoke / Farmers Frame / Snadbag Medley
- 485 / 400 / 150#
- 575 / 500 / 200#
- 625 / 550 / 250#

Log / Axle C+P - went back and forth (1) rep each for 3 reps on each
- 160 / 173#
- 190 / 193#
- 210 / 215#

Monday - Mar. 12

Zercher
5 x 50, 90, 130, 160, 180kg
3 x 200kg

Fr. Squat
3 x 60, 90, 110, 120kg
2 x 130kg

GH Raise
x 5, 8, 8

Thursday - Mar. 8

Continuing with the bodybuilding for the week. Slow tempo all the way

Bent Over Row
10 x 20, 40, 60, 80, 80, 80kg

Pulldown
10 x 110, 140, 160, 160, 160, 160#

DB Row
10 x 60, 80, 80#

Arm=Over-Arm Rope Pull - 50ft.
- sled + 35, 70, 105#

Tuesday - Mar. 6

Overhead Squat
3 x 20, 30, 40, 50, 60, 70kg
1 x 80kg

Front Squat - paused
5 x 50, 70, 90, 105, 105, 105kg

Squat - paused
8 x 135, 185, 225, 275, 275#

Seated Calf Raise
10 x 45, 100, 100, 100, 100#

Monday - Mar. 5

T-Grip Bench - paused
10 x 50, 100, 120, 140, 160, 190, 190#

Bamboo Bench
10 x 16, 36, 60, 60, 60kg