Wednesday - July 31

DB Shrug
20 x 100, 120#

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

Agility Ladder w/ hands to sprint

Push Press - axle
8 x 15, 55kg
5 x 65, 75kg
2 x 86, 96kg
4 x 5 @ 102kg on 3:00 cycle

Axle Clean + Push Jerk out
5 x 75kg
3 x 91, 104, 116kg

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

Rock Rings  - 10 minutes

1st.                3 pullups – Jug

2nd.              10 second bent-arm hang – 3 Finger Pocket

15 second Dead hang – 2 Finger Pocket - feet assist on ground

3rd.               2 Offset Pull-ups – 4 Finger Pocket & 2 Finger Edge

2 Offset pull-ups the other way

4th.               20 second L-Hang – 4 Finger Edge

10 second Dead Hang – 3 Finger Pocket

5th.               5 Pull-ups – 4 Finger Edge

6th.               20 second Bent Arm Hang – 3 Finger Pocket

10 second Dead Hang – 2 Finger Edge - feet assist on ground

7th.               15 second L-Hang – 4 Finger Edge

15 second Dead Hang – 4 Finger Edge

8th.               10 second Offset Hang – 4 Fingers Edge & 2 Finger Pocket

10 second Offset Hang the other way

9th.               20 second L-Hang – 4 Finger Edge

10th.           5 Pull-ups – 4 Finger Edge

Dead Hang to failure – Rounded Slope on Hangboard - 15 sec. WOW

Wrist Roller Tower @ 50#
 x 2 each direction

Climber Int/Ext thingy
3 x 10 @ 25#



KB Clean and Press
 - 6 minutes @ 16kg, switch arms every minute - 14 rpm

 

Tuesday - July 30

Jump Rope - 2 minutes
Agility Rings

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

Box Jump
5 x 18. 24, 30"
3 x 4 @ 36"

Squat
8 x 45, 135, 225#
5 x 275#
2 x 320, 360#
4 x 5 @ 385# on 3:00 cycle

Sandbag Circuit
 - 150# bag, 15yds. down/back + 10 pushups on the minute x 10 sets

12 minutes EDT - 4 sets of each completed
 - 16" Pistol (r/l) x 5
 - 24kg SLDL (r/l) x 5
 - Toe to Bar x 8

Amazed at how winded i get doing simple agility drills. 
 

Wednesday - July 24

DB Shrug
20 x 70, 100#

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

Agility Ladder bear crawls to sprint

deload - Push Press - axle
5 x 15, 45, 55, 65, 75kg

deload - Axle Clean every rep + Push Jerk
5 x 55, 65, 75kg

DB Row
10 x 70, 70#

Tuesday - July 23

Jump Rope - 2 minutes
Hurdle Jumps to sprint
BW neck rotations x 12

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

Box Jumps
5 x 18, 24, 30, 36"

De-load Squat
8 x 45, 135, 185#
5 x 200, 245, 295#

KB Snatch @ 16kg
6 minutes - switch arms every minute - 20 rpm

Seated Calf
10 x 45, 70, 70#

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

Monday - July 22

Rower
- 20 minutes - 3723 meters

Need to get in better "shape".  Bodyweight is holding nicely at 230-235#.  Now need to bring up my cardiovascular conditioning to its old self.  Will be starting with some 'long-ish slow duration' type work to minimize its impact on my strength.

Friday - July 19

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

Deadlift - Sorinex axle
5 x 135, 225, 315# -double overhand
1 x 365, 395# - double overhand
6 x 5 @ 425# on 3:00 cycle - 1st set Double overhand by 4.5 reps, straps for remaining sets.

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Rock Rings  - 10 minutes

1st.                3 pullups – Jug

2nd.              10 second bent-arm hang – 3 Finger Pocket

15 second Dead hang – 2 Finger Pocket - ft. assist on floor

3rd.               2 Offset Pull-ups – 4 Finger Pocket & 2 Finger Edge

2 Offset pull-ups the other way

4th.               20 second L-Hang – 4 Finger Edge

10 second Dead Hang – 3 Finger Pocket

5th.               5 Pull-ups – 4 Finger Edge

6th.               20 second Bent Arm Hang – 3 Finger Pocket

10 second Dead Hang – 2 Finger Edge - ft. assist on floor

7th.               15 second L-Hang – 4 Finger Edge

15 second Dead Hang – 4 Finger Edge

8th.               10 second Offset Hang – 4 Fingers Edge & 2 Finger Pocket

10 second Offset Hang the other way

9th.               20 second L-Hang – 4 Finger Edge

10th.           5 Pull-ups – 4 Finger Edge

Dead Hang to failure – 4 finger Edge

Wednesday - July 17

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

DB Shrug
20 x 100, 120#

MedBall Throw
3kg - 2 x 8

Push Press
8 x 15, 55kg
5 x 75, 85kg
6 x 5 @ 92kg on 3:00 cycle

Axle Clean + Push Jerk
5 x 70, 88, 101kg

DB Row - 2" handle
10 x 120, 140, 150#

Hangboard Entry Level + 10#
 - final hang - 50 sec.

Wrist Roller
 - 3 x 12.5#

Tuesday - July 16

Agility Ladder

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

Box Jump
5 x 18, 24, 30"
3 x 4 @ 36"

Squat
8 x 135, 225#
5 x 275#
1 x 315#
6 x 5 @ 345# on 3:00 cycle

Farmers to Chain drag
 x 185#
 x 235#
 x 255#

Saturday - July 13

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

Deadlift
5 x 135, 225, 305# - DO fatgripz
3 x 365# - DO fatgripz
2 x 425#
1 x 460#
8 x 490#

Fr. Squat
5 x 70, 100, 123kg
3 x 140kg
1 x 158kg - missed, need to recalculate to a lower max, missing to many reps.

TNS Grippers - 3 second pause at close
5 x 5 @ #1 (r/l)

Friday - July 12

Rock Rings
On 3 minute cycle - 10 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 3-finger assist
 - left full flex hang - with offhand 3-finger assist
 - right full flex hang - with offhand 3-finger assist
 - left full flex hang - with offhand 3-finger assist
 - right full flex hang - with offhand 3-finger assist
 - left full flex hang - with offhand 3-finger assist

Wednesday - July 10

 DB Shrug
20 x 100, 120#

2-arm Swing
10 x 20, 24, 32, 40kg , 100# keg

MedBall Throw
2 x 8 @ 3kg

Push Press - axle
8 x 15, 55kg
5 x 66kg
3 x 79kg
2 x 92kg
1 x 99kg
 6+2 x 105kg

Axle Clean + Push Jerk
5 x 65, 85, 98kg
3 x 112kg
1 x 126kg

DB Row - 2"
8 x 120, 140, 150#

HangBoard - 10 minute entry level
 - The hangboard has been feeling really strong, final hang for time on the rounded slope was 70 seconds today.  Next week I will be completing this workout with an additional 10# of chain added to my body before taking a week off from grip work.  I'll then be alternating the hangboard (+chain weight) and rock rings (just bodyweight) each week.

Wrist Roller
 - 3 x 12.5#

Tuesday - July 9

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

Box Jump
5 x 18, 24, 30"


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

250# Husafelt carry
 x 160'
 x 160'
 x 320'

Friday - July 5

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

Deadlift
5 x 135, 225# - DO fatgripz
3 x 315, 365# - DO fatgripz
1 x 410# - DO fatgripz, 2 x 410# - alternating grip
3 x 8 @ 440# on 3:00 cycle - alternating grip

Fr. Squat
5 x 80, 100kg
3 x 123, 140kg
1 x 158kg

Wednesday - July 3

DB Shrugs
20x 100, 120#

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

MedBall Throw
2 x 8 @ 3kg

Push Press - axle
8 x 15, 55kg
3 x 79, 89kg
3 x 8 @ 96kg on 3:00 cycle x 8 last set

Axle Clean + Push Jerk
5 x 70, 85kg
3 x 98, 112kg

2" DB Row
8 x 100, 120, 130, 140#

Ab Wheel
3 x 10

Tuesday - July 2

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

Box Jump
5 x 18, 24, 30"
3 x 36"

Squat
8 x 45, 135#
5 x 225#
3 x 295, 330#
3 x 8 @ 360# on 3:00 cycle x 8 last set

Frame carry - 50 ft.
x 400, 500, 600, 700#

Planks
3 x 60sec.