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