Tuesday - Dec. 31

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75kg
3 x 89, 102kg
 3 x 114kg

Press
5 x 95, 115#
3 x140, 160#
3 x 180#
10 x 135#

15 minutes (EDT) - 10 sets of each
DB Press - fatgripz @ 55# x 5
2.5" DB Row @ 130# x 5

Plate Pinching - deadlifts
wide 25s x 5
wide 35s x 3 sets - two hand dl and one hand hold ~ 2-3 sec.
35s x 5, 5, 5, 5, 5

Floor Ab circuit
 6 sets x 30

Monday - Dec. 30

After being sick the 2nd half of last week, I will be repeated my percentages for this week.

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10x 5, 10, 15kg

Snatch
2 x 30, 40, 50, 60, 60, 60, 60kg

Squat - safety bar
5 x 70, 140, 230#
3 x 305, 350#
5  x  390#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 170, 190, 210#

GH Raise
 x 5, 8, 10, 10

Standing Single Leg Calf Raise
 x 10, 10, 10 (r/l)

Ab Wheel
3 x 12

Tuesday - Dec. 24

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75kg
3 x 89, 102kg
4 x 114kg

Press
10 x 115, 135, 135#

Monday - Dec. 23

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10x 5, 10, 15kg

Snatch
2 x 30, 40, 50, 60, 60, 60, 60kg

Squat - safety bar
5 x 70, 140, 230#
3 x 305, 350#
4 x  390#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 170, 190, 210#

GH Raise
 x 5, 8, 10, 10

Standing Single Leg Calf Raise
 x 10, 10, 10 (r/l)

Ab Wheel
3 x 12

Saturday - Dec. 21

Incline Bench - 3" axle5 x 45, 95, 135, 175, 205#
6 x 230#

Incline DB - fat gripz
10 x 70, 80, 90, 90#

Bamboo Bench
12 x 32kg, 56kg, 56kg

Bamboo Wrist Curls - bench supported forearms
10 x 24kg, 32kg, 32kg
Extension - 3 x 10 @ 12kg

Thursday - Dec. 19

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24kg

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 60, 80, 90, 100, 110, 115, 115kg

Deadlift
5 x 135, 225, 315, 395, 460#
6 x 520#

DO Axle Deadlift
5 x 65, 115, 142, 164kg
7 x 185kg

Later in the afternoon........

Rolling Thunder (r/l)
8 x 90, 135, 160, 170, 180, 180, 180#

Silver Bullet hold (2.5kg) - not max time holds (r/l)
 #1 x 30 sec.
 #2 x 30 sec.
 #3 x 10 sec., 12 sec., 15 sec.

Fr. Squat
5 x 60, 80, 101, 116kg
5 x 132kg

Tuesday - Dec. 17

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75, 83, 95
7 x 108kg

Press
10 x 115, 125, 135, 135#

15 minutes (EDT) - 10 sets of each
1-arm DB Press - fatgripz @ 55#
2.5" DB Row @ 120#


Later in afternoon.....

10 minute Hangboard - Entry

Ab Wheel
3 x 10

Monday - Dec. 16

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 40kg

OH Squat
10 x 5, 10, 15, 20kg

Safety Bar Squat
5 x 70, 140, 230, 285, 325#
6 x 370#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 190, 190, 190#

GH Raise
bw x 5, 8, 10, 10

Seated Calf Raise
10 x 70, 105, 105, 105, 105#

Hanging Leg Raise w/ Twist - hanging from Rolling Thunder handles
4 x 10 (r/l)

Plank
2 x 60 sec.

Saturday - Dec. 14

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

Strongman Training with some out of town guys

Log
3 x 110, 160, 180, 200, 220#
1 x 230#

Stone over 53" bar - no tacky
2 x 175, 240, 265, 280#

Farmers - 60'
 x 105, 155, 195, 245, 295#

Thursday - Dec. 12

De-Load continues

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 50, 60, 70, 80, 90, 100, 105, 110, 110, 110kg

Incline DB Press - fatgripz
10 x 40, 50, 60, 70, 70, 70#

Wednesday - Dec. 11

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Erg
 - 2000m - Time: 6:53.8
 - ave. watts -316.1
 - resistance at #5

Tuesday - Dec. 10

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Safety Bar Squat
8 x 70, 140, 190, 230, 280, 280#

Bamboo Bar Press
8 x 50, 70, 100, 100#

Double KB Clean and Push Press
 - 30 sec. Work / Rest x 8 sets - 8 reps per set @ 20kg

Friday - Dec. 6

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Incline Bench - 3" axle
5 x 45, 135, 165, 190#
3 x 215#
3 x 250# - miss loaded (should have been 240#), still strong

Thursday - Dec. 5

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 60, 70, 80, 90, 95, 100kg

Deadlift
5 x 135, 225, 315, 395, 455#
3 x 515#
2 x 575# - belt (very happy with this PR)

DO Axle DL
5 x 65, 125, 161kg
3 x 183kg
1, 1 x 204kg

Later in afternoon.......

Fr. Squat
5 x 70, 100, 113kg
3 x 128kg
2 x 143kg

Tuesday - Dec. 3

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Clean + Push Jerk
5 x 65, 80, 94kg
3 x 106kg
 1, cleaned, 1 x 119kg

Press
10 x 95, 115, 135, 135#

Later in afternoon....

15 minutes (EDT) - 10 sets each
FatGripz 1-arm DB Press @ 55# x 5 reps (r/l)
2" handle DB Row @ 120# x 5 reps (r/l)

KB Double Clean + Push Press
 - 30 sec. Work/Rest x 8 sets - 8 reps each set

Hanging Leg Raise w/ twist
 3 x 10 (r/l)

Monday - Dec. 2

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 40kg

OH Squat
10 x 5, 10, 15, 20kg

Squat
5 x 135, 225, 325#
3 x 370#
3 x 415#

Bulgarian Split - SSB - 5 sec eccentric
5 x 140, 190, 190, 190#

Later in afternoon......

Squat Clean
 - 135# x 30 reps - 4 minutes 45 seconds

 

Friday - Nov. 29

Jump Rope - 2 minutes

DO Axle DL
5 x 65, 115kg
3 x 150, 172kg
3 x 194kg - then x 1 on 3 minute cycle - 4 sets

Incline Bench - 3" axle
5 x 45, 95, 135#
3 x 180, 205#
5 x 230#

Incline DB - fat gripz
10 x 70, 80, 90, 90#

Wednesday - Nov. 27

Jump Rope - 2 minutes

OH Squat
10 x 5, 10, 15, 20kg

Squat Snatch
2 x 30, 35, 40, 45, 45kg

Squat Clean
2 x 60, 70, 80, 90, 100, 105, 110, 110kg

Front Squat
5 x 60, 85kg
3 x 105, 120kg
3 x 135kg

Single Leg Side Step-ups @ 30"
 x 3, 3 (r/l)

Tuesday - Nov. 26

Erg - 500 meters, resistance @ #10
 - time: 127.3
 - ave. watts - 525.3

Jump Rope - 2 minutes

OH Squat
10 x 5, 10, 15, 20kg

Axle Clean + Push Jerk
5 x 65, 75kg
3 x 88, 100kg
3 x 113kg

Press
10 x 45, 95, 115, 125, 135#

Hurricane Alternating Press
10 x handles, 50, 80, 90#

Monday - Nov. 25

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 40kg

OH Squat
10 x 5, 10, 15, 20kg

Squat
5 x `135, 225#
3 x 305, 350#
3 x 390# (put belt on for this last set, felt heavy at 305 and 350)

Bulgarian Split - barbell, 3-4 sec. eccentric
5 x 95, 135, 185, 185#

Saturday - Nov. 23

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Clean + Push Jerk
2 x 55, 65, 75, 85, 95kg
5 x 106kg

Incline Bench - 3" axle
5 x 95, 135, 165, 190#
7 x 215#

Incline DB - fat gripz
10 x 70, 80, 85, 85#

Friday - Nov. 22

Cardio inspired by Gym Jones

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Deck Squat + 100m Row

2 Minutes Rest

5 minutes 140# hex bar farmers walk (never set it down, no clue how many laps down/back indoors)

2 Minute Rest

5 minutes 32kg Goblet Squat - 48 reps

2 Minute Rest

5 minutes Burpees - 42 reps

2 minute rest

5 minutes Wall Ball to target @ 8kg - no clue on reps

Thursday - Nov. 21

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 32kg

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 60, 70, 80, 90, 100, 100, 100kg

Deadlift
5 x 135, 225, 315#
3 x 425, 485#
3 x 545# - beltless PR

DO Axle DL
5 x 65, 115, 140, 161kg
5 x 183kg

Fr. Squat
5 x 60, 80, 98, 113kg

Single Leg Standing Calf Raise
3 x 10 (r/l)
SB Crunches
3 x 30

Tuesday - Nov. 19

Jump Rope - 2 minutes

Erg - tabata, resistance @ #10
total meters - 1070
ave. watts - 247.8

OH Squat
8 x 10, 15, 20kg

Axle Clean + Push Jerk
5 x 60, 70, 81, 94kg
8 x 96kg - miss loaded, should have been 106kg, i'm an idiot

Press
10 x 95, 115, 125#

Monday - Nov. 18

Jump Rope - 2 minutes

2-arm Swing
10 x 20, 24, 32, 40kg

OH Squat
10 x 10, 15, 20kg

Squat
5 x 45, 135, 225, 285, 325#
7 x 370#

Bulgarian Split -barbell, 4 sec. eccentric
5 x 95, 135, 185, 185#

Later in afternoon.......

Seated Calf Raise - 4 sec. eccentric
8 x 70, 115, 140, 140#

Thursday - Nov. 14

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5kg, 10kg, 15kg, 20kg

Squat Clean
2 x 50, 55, 60, 65, 70, 75, 80, 85, 90, 90, 90, 90kg

Single Leg Standing Calf Raise
3 x 10 (r/l)

Tuesday - Nov. 12

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

Squat
8 x 45, 135, 185#
5 x 225, 255, 275#

Bamboo Press
10 x 50, 70, 90, 90#

Seated Calf Raise
10 x 45, 70, 70, 70#

Gym Jones "FYF" workout

5x Pullup Ladder 1-6

3 Rounds
5x Trap DL @ 230#
10x burpee pullup
5x rope drag to arm over arm pull of 100# plate - 75'

3 Rounds
5x Ring Pullups
10x Plank Pulls @ 45# plate
250m Rower - all under 51sec.

 Total workout time: 60 min.

Saturday - Nov. 9

Jump Rope - 2 minutes

Erg - 500m
 - resistance @#10
 - time -1:25.5
 - ave. watts - 559.9

OH Squat
2 x 10 @ 5kg

DB Shrugs
20 x 70, 90#

Incline Bench - axle
5 x 50, 100, 140, 165, 190#
3 x 215#
1 x 240#

Incline DB Press
10 x 70, 80, 80#

Thursday - Nov. 7

Jump Rope - 2 minutes

2-arm Swing
10 x 20, 24, 32kg

OH Squat
2 x 10 @ 5kg

Squat Clean
2 x 50, 60, 70, 80, 90, 95, 100, 100kg

Deadlift - beltless
5 x 135, 225, 315, 405, 455#
5 x 515#

DO Axle Deadlift
5 x 65, 115, 158kg
3 x 179kg
200kg x 2, then on 3:00 cycle x 1, 1, 1

Later in afternoon.....

Rolling Thunder
2 x 90, 135, 160, 185, 210# (r/l)
185# x 8, 6, 4, 2

Single Leg Standing Calf Raise
4 x 10 (r/l) @ bw

Wrist Thingy - all directions
10 x 35, 45, 55, 55#

12# sledge - coin to 18"
 x 15", 17", missed 20" (r/l)
15" x 3 (r/l)

Tuesday - Nov. 5

Jump Rope - 2 minutes

Erg - tabata - resistence #7
 - total meters - 1103
 - ave. watts - 272.0

DB Shrugs
20 x 70, 90#

Axle Continental Clean + Push Jerk
5 x 65, 80, 92kg
3 x 105kg
3 x 117kg - finally feeling better on these

Press
8 x 45, 95, 115, 125, 135, 135#

Later in afternoon.....

Jump Rope - 2 minutes

15 minutes (EDT) - 10 sets of each
1-arm DB Press @ 50# - fatgripz x 5 (r/l)
1-arm DB Row @ 120# - 2.5" handle x 5 (r/l)

Rock Rings
On 3 minute cycle - 7 sec each on Jug
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist

Monday - Nov. 4

Jump Rope - 2 minutes

2-arm Swing
10 x 20, 24, 32, 40kg

OH squat
2 x 10 @ pvc

Squat - paused
5 x 135, 225, 325#
3 x 370#
1 x 415# - spotted, still best beltless attempt

Pin squat - 3 sec. pause
2 x 225, 275, 315, 315, 315#

Bulgarian Split - hurricane
5 x 90, 180, 270, 300, 320#

Later in afternoon.....

Jump Rope - 2 minutes

15 minutes (EDT) -  10 sets of each
Lunge @ 115# x 5 (r/l)
SL RDL @ 32kg x 5 (r/l)

Hanging Leg Raise
3 x 15

Seated Calf Raise
8 x 70, 115, 140, 140#

Saturday - Nov. 2

Jump Rope - 2 minutes

Incline Press - axle, paused
5 x 50, 100, 140#
3 x 180, 205#
3 x 230#

Incline DB Press
10 x 60, 70, 80, 85#

15 minutes (EDT) - 9 sets of each
Pullup - free revolving barbell on power rack x 5
Dips - Rings x 5

Silver Bullet hold
  #1.5 + 2.5kg
 3 x 30 sec. (r/l)

Barbell Wrist Curls x 8
 - flex x 45, 95, 135, 165, 185#
 - extend x 45, 55, 65, 75, 85#

Friday - Nov. 1

Jump Rope - 2 minutes

Erg - tabata - resistance @ 3
total meters - 1092
ave. watts - 263.8

Handstand Pushup eccentrics (6 seconds)
 - on parallettes to increase range of motion
 x 1, 1, 1, 1, 1

DB Shrugs
20 x 60, 80#

Dead tired.....  be back tomorrow

Thursday - Oct. 31

Jump Rope - 2 minutes

2-arm Swing
10 x 20, 24, 32, 32kg

Squat Clean
3 x 60, 70, 80, 90kg

Fr. Squat - paused
5 x 100, 113kg
3 x 128kg
1 x 143kg

DO Axle Deadlift
5 x 65, 115kg
3 x 147, 168kg
3, 1, 0.75 x 189kg
1, 1, 1 x 189kg - did these with 3 minutes rest between and a long pause at the top

Sumo RDL
10 x 135, 225, 275#

Later in afternoon.....

Seated Calf Raise
8 x 70, 105, 130, 130, 130#

Wrist Thingy - all directions
10 x 25, 35, 45, 45#

Tuesday - Oct. 29

Jump Rope - 2 minutes

Erg - tabata - resistance #6
 total meter - 1131
 ave. watts - 293.0

Handstand Pushup Eccentrics - 4 count
 x 3, 3, 3

DB Shrug
20 x 60, 80#

Axle Continental Clean + Push Jerk
5 x 55, 75kg
3 x 86, 98kg
3 x 111kg

Press - axle
8 x 45, 50, 55, 55kg

15 minutes (EDT) - 7 sets of each
1-arm DB Press - fatgripz @ 50# x 5 (r/l)
DB Row - 2.5" handle @ 120# x 5 (r/l)

Later in afternoon....

Rock Rings
On 3 minute cycle - 7 sec each on Jug
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist

SB Crunches
3 x 30

Preacher Curl
10 x 55, 75, 75#

Monday - Oct. 28

Jump Rope - 2 minutes

2-arm Swing
 10 x 20, 24, 32, 40kg

Squat - paused
5 x 135, 225
3 x 305, 350#
3 x 390#

Bulgarin Split - on hurricane
 5 x 90, 160, 250, 300, 300#

15 minutes (EDT) - 8 sets each
 - Lunge (r/l) @ 115# x 5
 - SL RDL (r/l) @ 32kg x 5

Hanging Leg Raise
3 x 15

Single Leg Calf Raise
 3 x 10 (r/l)

Saturday - Oct. 26

Jump Rope - 2 minutes

Squat Clean
5 x 115, 135, 165, 165#

Deadlift
5 x 135, 225, 315# - fat gripz
5 x 390, 450#
3 x 510# - belt
1 x 570# - belt

Sumo RDL
10 x 135, 225, 275, 315#

Seated Calf Raise
10 x 45, 70, 105, 130, 130#

DB Curls
10 x 25, 35, 40, 45#

 Bamboo Skull Crushers
10 x 50, 60, 70, 70#

Chris Rice Wrist thingy
all directions (r/l) 10 x 25#, 35#, 40#

Hanging Leg Raise with Twist
3 x 10 (r/l) 

Friday - Oct. 25

Jump Rope - 2 minutes

Erg - tabata - resistance @ #6
total meters - 1115
ave. watts -281.1

DB Shrug
20 x 50, 70#

Incline Bench
5 x 95, 135, 165, 190#
4 x 215#

Incline DB Press
10 x 70, 75, 75#

15 minutes (EDT) - 9 sets of each (WAY harder set-up today)
Dips on Rings x 5
Pullups on barbell atop power rack x 5

Later in afternoon......

Jump Rope - 2 minutes

DO Axle Deadlift
5 x 65, 115, 137, 158kg
4,2,2,1 x 179kg (all reps in under a minute with 3-4 sec. pause at top of final rep. Reps are designated in this way because they were all not touch-n-go)

Chris Rice Grip Machine
Index finger
 - 10 x 10#, 10#
Middle
 - 10 x 10#, 12.5#
Ring
 - 10 x 10#, 10#
Pinkie
 -10 x 5#, 5#
Thumb
 - 10 x 15#, 20#

'easier' Blob deadlifts - hard after grip machine work
 - right x 1, 1, 1, 1, 1
 - left x 1, 1, 1, 1, 1

Wrist roller tower
 - Pull back x 75, 75#
 - Push forward x 75, 75#

Tuesday - Oct. 22

Jump Rope - 2 minutes

Erg - tabata - resistance @ #7
meters - 1109
ave. watts - 275.9

Press
5 x 45, 65, 75, 85, 95, 105, 115, 125#

Press - bamboo bar
8 x 50, 70, 80, 80, 80#

15 minutes (EDT) - 12 sets each
DB Press - fat gripz @ 40# x 5 reps
DB Row - 2.5" handle @ 110# x 5 reps

Preacher Curl
 8 x 25, 45, 65, 75#

V-bar Pushdown
 8 x 50, 60, 70#

Ab Wheel
3 x 10

Later in afternoon......

Rock Rings
On 3 minute cycle - 7 sec each on Jug
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist

Monday - Oct. 21

Jump Rope - 2-minutes

2-arm Swing
10 x 20, 24, 32, 40kg

Paused Squat - safety squat bar (easing tension on right elbow from arm wrestling)
5 x 140, 230, 285, 335#
5 x 350# - no pause

Bulgarian Split - hurricane
5 x 90, 160, 230, 250, 260#

15 minutes (EDT) - 8 sets each
Lunge @ 95# x 5 (r/l)
SL RDL @ 32kg x 5 (r/l)

Tuesday - Oct. 15

Jump Rope - 2 minutes

Bodyweight ladders - reps - 1/2/3/4/3/2/1/2/etc. (equal work/rest time)
 - Push-ups - 75
 - Inverted Row - 63
 - Shoulder press (feet on ground) - 55
 - Horizontal Row - 70

Crunch / Leg Raise - 3 x10 super set

Monday - Oct. 14

Bodyweight ladders for lower body - reps 1/2/3/4/3/2/1/2/ etc.
  (iPhone app for You Are Your Own Gym)
Step Back Lunge - 31 (r/l)
Single leg RDL - 30 (r/l)
Squat Jumps - 73
Lying hyperextensions - 60

Erg - tabata
meters - 1094
ave. watts - 265.4

Friday - Oct. 11

Jump Rope  - 2 minutes

Erg - half Tabata (2 mintues)
meters - 586
ave watts - 325.8

2-arm Swing
10 x 20, 24, 24, 32kg

DO Axle Deadlift
5 x 65, 105, 115, 125, 135kg

Incline Bench
5 x 45, 95, 115, 135, 155, 175#

Front Squat - paused
5 x 60, 70, 80, 90, 100kg

4 Rounds x 8 reps each
 - Incline DB @ 50#
 - Pullup
 - 16" Pistol
 - Reverse Hyper @ 70#
 - Crunch/ Leg Raise

Barbell Wrist Curls
8 x 95, 135, 155, 175#

Barbell Wrist Extension
8 x 45, 55, 65, 65#

Wednesday - Oct. 9

De-Load Week

Jump Rope - 2 minutes

Erg - Half Tabata (2 minutes total)
meters - 589m
ave. watts - 330.5

2-arm Swings
10x 20, 24, 32kg

Squat - paused, no belt
5 x 135, 185, 225, 275, 305#

Axle Clean + Push Press
5 x 45, 55, 65, 75, 80kg

4 Rounds x 8 each
 - Lunge @ 45#
 - DB Press @ 35#
 - DB Row @ 75#
 - SLDL @ 24kg
 - Toes to Bar

Friday - Oct. 4

Erg - Tabata
Total meters - 1092
ave. watts -  264.0

DB Shrug
20 x 60, 80#

Incline Bench
5 x 95, 135, 165, 190#
3 x 215#
1 x 240#

DB Incline Bench
10 x 70, 70, 70#

15 minutes (EDT) - 10 sets each
Pullup x 5
Dips x 8

Decline Situp
3 x 15

AB Wheel
3 x 10

Barbell Curl
5 x 95, 115, 135, 135#

Thursday - Oct. 3

Jump Rope - 2 minutes

2-arm Swing
10 x 20, 24, 32, 32kg

Deadlift
5 x 135, 225# - fatgripz
3 x 315, 420, 480#
2 x 540#

DO Axle DL
5 x 65, 115, 158kg
3 x 179kg
knees x 200kg

Tuesday - Oct. 1

Jump Rope - 2 minutes

Erg - tabata's
Total meters - 1092
ave. Watts -263.8

2-arm Swing
10 x 20, 24, 32, 32kg

DB Shrug
20 x 50, 70#

Axle Clean + Press
5 x 55, 78, 90kg
3 x 102kg
2 x 115kg

Strict Press
5 x 40, 50, 55, 58, 58kg

15 minutes (EDT) -
DB Press - fatgripz @ 45# x 8 reps - 7 sets
DB Row - 2.5" handle @ 110# x 8 reps - 6 sets

Hanging Leg Raise
3 x 15

DB Curls - run the rack
10 x 40# down to 5#, no rest between sets - 5# drops

Tri Pushdown drop sets - V-handle
10 x 90# down to 30#, no rest between sets - 10# drops

Monday - Sept. 30

Jump Rope - 2 mintes

2-arm Swing
10 x 20, 24, 32, 40kg

Squat - 2 sec. pause
5 x 135, 225, 320#
3 x  360#
1 x 405#

Zercher
5 x 70, 120, 140, 160kg
1 x 180kg

15 minutes (EDT) - 7 sets of each
Lunge (r/l) @ 65# x 8
SLDL (r/l) @ 24kg x 8

SB Crunches
3 x 30

Seated Calf
8 x 100, 125, 160, 160#

Friday - Sept. 27

Erg - 2000m - time 7:02.1

KB Armbar
 x 16, 20, 24kg

Incline Bench - axle
5 x 95, 135#
3 x 185, 210#
2 x 240#

Incline DB Press
10 x 50, 70, 80#

15 minutes (EDT) - 9 sets of each
Pullups - standard bar x 5
Dips x 8

Preacher Curl
8 x 25, 75, 85, 85#

Ab Wheel
3 x 10

Thursday - Sept. 26

2-arm Swing
10 x 20, 24, 32, 40kg

Fr. Squat - paused
5 x 70, 85, 101kg
3+2 x 116kg
5 singles x 132kg - paused fronts are way harder..:)

DO Axle Deadlift
5 x 65, 115kg
3 x 147, 168kg
3 x 189kg

Sumo RDL - thumbless
10 x 70, 90, 110kg

Wednesday - Sept. 25

Starting to work the biceps more the next couple of weeks.  Possible arm wrestling challenge in Japan for TV "Giant Killer".  Also looking into an arm wrestling table to start working multiple times a week in prep.

DB Hammer Curls on Preacher bench (r/l)
10 x 15, 20, 25, 30, 30, 30#

DB Hammer Curl on vertical hang on preacher bench (r/l)
10 x 15, 20, 25#

Shoulder Horn
15 x 5, 7.5, 10, 10

#1 Band internal/external rotation
 4 x 10

KB Arm-Bar
 x 16, 20, 24kg

Tuesday - Sept. 24

2-arm Swing
10 x 20, 24kg

DB Shrug
20 x 50, 70#

Axle Clean + Press - clean every rep
5 x 65, 75kg
3 x 84, 96kg
3 x 108kg

Strict Press
5 x 40, 45, 50, 55, 55kg

15 minutes (EDT) - 8 set of each
DB Row @ 100# - 2.5" handle
DB Press @ 40# - fatgripz

Floor crunches
 25 reps in 6 positions

Monday - Sept. 23

Jump Rope - 2 x 1 minutes

2-arm Swing
10 x 20, 24, 32, 40kg

Squat - 2 sec. pause, beltless
5 x 135, 225#
3 x 295, 340#
3 x 385#

Bulgarian Split Squat - hurricane
5 x handles, 90, 180, 205, 205#

15 minutes (EDT) -  6 set of each
Lunge @ 45# x 8
SLDL @ 24kg x 8

Later in the afternoon......

Intermediate Level  - 10 minutes

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge - foot assist 5 sec.

9th.               15 second hang – 45^O Slope - foot assist 5 sec.

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper - 10 sec.

Seated Calf Raise
10 x 45, 70, 115, 115, 115#

Hanging Leg Raise
3 x 15

Sunday - Sept. 22

Bike Ride
17.1 miles

Friday - Sept. 20

DB Shrug
20 x 50 , 70#

2-arm Swing
10 x 20, 24kg

MedBall Throw
2 x 8 @ 3kg

Incline Bench - axle
5 x 50, 100, 140, 180, 205#
3 x 225#

Incline DB Press - fat gripz
10 x 50, 60, 60, 60#

15 minutes (EDT) - 8 sets each
Pull-ups (Rolling Thunder handles) x 5
Dips x 8

Planks
2 x 60 sec.

Thursday - Sept. 19

Multi-directional hurdles to Sprint x 8
Side Step Hurdles to Sprint x 5 (r/l)

2-arm Swing
10 x 20, 24, 32, 40kg

Deadlift
5 x 135, 225# - Fat Gripz
5 x 315, 390, 450#
5 x 510#

DO Axle DL
5 x 65, 115, 137, 158kg
3,2,1 x 179kg - 3 breathes between 'sets', but didn't want you to think they were 6 touch and go reps

Sumo RDL - DO thumbless (eleiko bar)
10 x 70, 90, 90kg

12 minutes (EDT) - 8 sets of each
T-Bar Row @ 90# x 8 reps
45 degree Back Extension x 8 reps

SB Crunches
3 x 30

Single Leg Standing calf raise
 - 3 x 10 @ bw

Later in the afternoon

90hex pass around body
3 sets x 10 (r/l) - no setting down between r/l directions for all 3 sets which I believe is a PR.

Tuesday - Sept. 17

2-arm Swing
10 x 20, 24, 32, 32kg

MedBall Throws
 - 2 x 8 @ 3kg

DB Shrug
20 x 50, 70#

Axle Clean + Press - clean every rep
5 x 55, 75, 81, 94kg
1.5 x 106kg

Strict Press - axle
5 x 25, 35, 45, 55, 55kg

15 Minutes (EDT) - 7 rounds
1-arm DB press - fat gripz @ 40#
1-arm DB Row - 2.5" handle @ 100#

Ab Wheel
 3 x 10

Barbell Wrist Curl
 10 x 95, 135, 165, 165#
Barbell Wrist extension
10 x 45, 55, 55#

Monday - Sept. 16

2-arm Swing
10 x 20, 24, 32, 40kg

Paused Squat - 2 sec. partner count
5 x 135, 225, 275, 320#
5 x 360#

Zercher
5 x 70, 120, 130, 140, 150kg

15 minute (EDT) - 7 sets
Lunge (r/l) @ 45# x 8 reps
SLDL (r/l) @ 24kg x 8 reps

Hanging Leg Raise
 - 3 x 12

Seated Calf Raise
 - 10 x 70. 115, 140, 140#

Later in afternoon
Hangboard - Intermediate

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge

9th.               15 second hang – 45^O Slope

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Here is a pic of the hangboard I use.  Metolius Simulator

We have re-worked or programming for the main lifts.  Back to the 5/3/1 program and adding in more assistance lifts to bring up week areas.

Sunday - Sept. 15

50 mile charity bike ride
 - 3 hours 34 minutes

Friday - Sept. 6

Agility Ladder

2-arm Swing
10 x 20, 24, 32, 40kg

Deadlift
5 x 135, 225# - fat gripz
5 x 305#
3 x 365#
2 x 425#
1 x 460, 490, 520#
3 x 550#
1 x 600 - failed

DO axle DL
5 x 65, 115, 155kg
3 x 175kg
4 x 195kg - HUGE pr

90hex pass around body
 - 2 x10 (r/l) - rest between r/l directions

Wrist Roller Tower
 - roll back x 85, 115#
 - roll forward x 85, 115#

Thumb curls - eagle loops on pulldown tower
5 (r/l) x 20#, 20#

RT wrist curls from high cable pulley
 x 35, 60, 80#

RT wrist extensions from high cable pulley
 x 30, 30, 30#

Weakend Cardio
1000 Slater's Hardware Mace slams on tire - time 31:45

Wednesday - Sept. 4

Body feeling tired today so changing up the order to try and spark some energy.  Hand tendons (index finger specifically) feeling tender so lightening up on the hangboard today. 

2.5" DB Row
8 x 50, 100, 120, 130, 140#

HangBoard Entry Level:

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Medium Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Large Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Large Edge

8th.               10 second hang – Medium Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Barbell Wrist Curl - standing, bar in front
10 x 45, 95, 135, 135#
Barbell Wrist Extension - standing, bar in front
10 x 45, 65, 65, 65#

Tuesday - Sept. 3

2-arm Swing
10 x 20, 24, 32, 40kg

Hurdle Jumps @ 12" x 6
 - str / lat / str x 6

Squat
8 x 45, 135#
5 x 225, 250#
3 x 295#
2 x 345@
1 x 370, 395, 420#
1 x 445#

15 minutes EDT - 10 sets of 5 reps each
Lunge (r/l) @ 45#
SLDL @ 24kg


 

Saturday - Aug. 31

Cardio

19.75 mile bike ride
ave. 16.1 mph
1 hour 15 minutes

Friday - August 30

Box Jump series
2 x 6 @ 18"-24"-30"

2-arm Swing
10 x 20, 24, 32, 40kg

Deadlift
5 x 135, 225# - fatgripz
3 x 315#
1 x 405, 425, 475#
5 x 3 @ 505# on 3:00 cycle x 5 last set

DO Axle Deadlift
5 x 65, 115kg
3 x 144, 164kg
4 x 185kg - long pause at top of 3rd rep - felt good to be repping this weight this far out from a comp

Wrist roller tower
Pull Back x 75, 100#
Push forward x 75, 100#

80hex block weight pass around body
 - 3 x 10 (r/l) - no setting down between r/l

Wed. - Aug. 28

2-arm Swing
10 x 20, 24, 32, 32kg

DB Shrugs
20 x 70, 100#

MedBall Throw
2 x 8 @ 3kg

Push Press - axle
8 x 15, 55kg
5 x 65, 75kg
3 x 85kg
1 x 92, 102kg
5 x 3 @ 109kg - failed first set
5 x 3 @ 100kg on 3:00 cycle x 3 last set

2.5" DB Row
8 x 100, 120, 130, 130#

Barbell Wrist curl - in front of body
 8 x 115, 115, 115#

Barbell Wrist extensions - in front of body
3 x 10 @ 45#

Tuesday - Aug. 27

Agility Ladder

2-arm Swing
10 x 20, 24, 32, 40kg

Box Jumps
5 x 18, 24, 30"
2 x 4 @ 36"

Squat
8 x 45, 135#
5 x 225#
3 x 315#
1 x 345, 385#
5 x 3 @ 410# on 3:00 cycle x 4 last set

Keg Carry - 45 ft. on the minute
 - alternating between 200 and 235# keg. 5 sets each

Seated Calf Raise
8 x 45, 70, 115, 115, 115#

HangBoard Training

Intermediate Level  - 10 minutes

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge

9th.               15 second hang – 45^O Slope

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper - 20 seconds

Excited to get through this hangboard workout without using feet assistance.  Some of the hangs were close but I made it.

Saturday - Aug. 24

25 mile bike ride for a charity event.  14.5 mph average speed

Friday - Aug. 23

Band Resisted Side Shuffle
 3 sets of 4 each direction

2-arm Swing
10 x 20, 24, 32, 40kg

Deadlift
5 x 135, 225# - Fat Gripz
3 x 315# - Fat Gripz
1 x 405#
7 x 3 @ 460# on 3:00 cycle x 10 last set

DO Axle
5 x 65, 105, 133, 154kg
6 x 174kg

Front Squat
5 x 60, 85, 107, 124kg
140kg x 3+3

Wednesday - Aug. 21

MedBall Throws
2 x 8 @ 3kg

2-arm Swing
10 x 20, 24, 32, 32kg

DB Shrug
20 x 70, 100#

Push Press Axle
8 x 15, 55kg
5 x 65, 75kg
1 x 85, 90kg
7 x 3 @ 99kg on 3:00 cycle x 4 last set

Log Clean + Push Jerk
5 x 110, 140, 170, 200-fail, 160, 160#

2.5" DB Row
10 x 100, 120, 120#

Later in the day
Barbell Wrist curls - bar in back
10 x 45, 95, 95, 95#

Barbell Wrist extension - bar in front while standing
4 x 10 @ 45#

DB Curls
10 x 25, 35, 35, 40#

Index finger curls - eagle loops on pulldown tower
 5 (r/l) x 20#, 20#

Thumb curls - eagle loops on pulldown tower
5 (r/l) x 20#, 20#

Tuesday - Aug. 20

Quick Feet drill
 - 15 sec. On/Off x 10 sets

Box Jump Series
18-24-30" - 2 sets of 6 trips

2-arm Swing
10 x 20, 24, 32, 40kg

Squat
8 x 45, 135#
5 x 225, 315#
1 x 345#
7 x 3 @ 370# on 3:00 cycle x 6 last set

Sandbag Circuit
150# bag 15yds down/back + 10 air squats on 1:00 cycle x 10 sets

Intermediate Hangboard sequence

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge - foot assist last 10 sec.

9th.               15 second hang – 45^O Slope

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper - 20 sec.

Friday - August 16

2-arm Swings
10 x 20, 24, 32, 32kg

Conditioning Circuit

10-9-8-7-6-5-4-3-2-1
Deadlift (1.5xbw) @ 345#
Hang Clean (1xbw) @ 230#
Push Jerk (.75xbw) @ 175#

Total Time: 52:26

Thursday - Aug. 15

Agility Rings

2-arm Swing
10 x 20, 24, 32, 32kg

Fr. Squat
5 x 60, 70, 75, 80, 85kg

15 minutes EDT - 10 sets each
Lunge @ 45# x 5 reps (r/l)
Single Leg DL @ 24kg x 5 reps (r/l)

15 minutes EDT - 15 sets each
Seated Calf Raise @ 80# x 5
DorsiFlex @ 2.5# x 5 (r/l)
Decline Situp x 8

Wednesday - Aug. 14

De-Load week

20 minutes 1-arm Long Cycle @ 16kg
 - switch arms every minute @ 12 rpm

Stretch

Friday - Aug. 9

Deadlift
5 x 135, 225, 315#
3 x 365#
2 x 425#
1 x 455, 495#
7 x 520# - PR

DO Axle Deadlift
5 x 70, 120, 150kg
3 x 170kg
2+ x 190kg

Single Arm Hangs
 - Rolling Thunder Handle - 3 sec. Right / 5 sec. Left x 4 sets each arm

Wednesday - Aug. 7

MedBall Throws
 2 x 8 @ 3kg

2-arm Swing
10 x 20, 24, 32, 32kg

DB Shrug
20 x 50, 70, 100#

Push Press - axle
8 x 15, 55kg
5 x 66kg
3 x 79kg
2 x 92kg
Upper Back and traps are not supporting much weight today.  Will attempt this again on Friday.

Hangboard

Intermediate Level  - 10 minutes

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge

9th.               15 second hang – 45^O Slope

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Wrist Roller
 3 x 12.5#

Chris's Int/Ext thingy
3 x 10 @35# all directions

3 Blob lifts each hand

2 InchDB Rows each hand