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

Tuesday - Aug. 6

11am

Agility Ladder

2-arm Swings
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, 245#
3 x 295#
2 x 345
1 x 370, 395#
5 x 420#


6pm
DB Snatch @ 50#
 - 10 minutes @ 30-22 rpm
Walk
+ 300# chain vest for 1/6 mile
+ 200# chain vest for 3/6 mile

This conditioning challenge was from Bud Jeffries and it sounded 'fun'.  Hope to make 300# for a mile and 30 rpm for all ten minutes.

Friday - Aug. 2

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

Hurdle Jumps @ 12" x 6
 - straight / lateral / straight x 6 each

10yds. Sprint x 8

Deadlift
5 x 135, 225, 315# - DO Fat Gripz
2 x 395, 440#
4 x 5 @ 475#

DO Axle Deadlift
5 x 65, 115kg
3 x 140, 160kg
4 x 180kg - felt heavy but had good 1-2 sec. pauses at the top of each rep

Continuing to up my grip training.  I'll be using the 5/3/1 program with my DO axle work.  I am using a conservative 200kg as my max with the DO axle because I feel my grip training is already at a high volume with the hangboard workouts. 

Fr. Squat
5 x 70, 100kg
3 x 116, 132, 149kg