2.28.2014
2.27.2014
Thursday 2.27.14
Warm Up:
- Hip Circle, dynamic stretching
Strength Training:
Power Snatches:
- Warm Ups: 45x9, 95x7, 135x5, 165x3, 185x1
- Work Sets: 192.5x 3, 3, 3 (go up 2.5 lbs)
Snatch High Pulls:
- 242.5x 3, 3, 3 (go up 2.5 lbs)
Hang Power Cleans:
- 262.5X none. I had to skip this one due to time today.
Bench Press:
- Warm Ups: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2
- Work Sets: 310x4, 280x7, 250x9 (stay on set 1, go up 5 lbs on sets 2 and 3)
Shoulder Press:
- 147.5x 10, 10- I wanted to 5x10 here but I ran out of time.
Hollow Rocks:
- 11 sets of 10 done in between sets
X-Wing Band Pulls:
- 102 reps (matching all pressing sets)
Conditioning:
- None
- Hip Circle, dynamic stretching
Strength Training:
Power Snatches:
- Warm Ups: 45x9, 95x7, 135x5, 165x3, 185x1
- Work Sets: 192.5x 3, 3, 3 (go up 2.5 lbs)
Snatch High Pulls:
- 242.5x 3, 3, 3 (go up 2.5 lbs)
Hang Power Cleans:
- 262.5X none. I had to skip this one due to time today.
Bench Press:
- Warm Ups: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2
- Work Sets: 310x4, 280x7, 250x9 (stay on set 1, go up 5 lbs on sets 2 and 3)
Shoulder Press:
- 147.5x 10, 10- I wanted to 5x10 here but I ran out of time.
Hollow Rocks:
- 11 sets of 10 done in between sets
X-Wing Band Pulls:
- 102 reps (matching all pressing sets)
Conditioning:
- None
2.26.2014
2.25.2014
Tuesday 2.25.14
Warm Up:
- Hip Circle walks, GHD Sit Ups, Reverse Hypers, Push Ups, Rotators Cuff drills
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 360x1
- Work Sets: 325x4, 295x5, 255x7 (stay on all sets)
Weighted Chin Ups:
- Warm Ups: 0x5, 30x4, 60x3, 85x2, 110x0
- Work Sets: 80x1, 55x3, 35x5 (stay on all sets)
Lateral Shoulder Rotations:
- Orange Mini Band x 8 sets of 5 each shoulder
Conditioning:
AMRAP in 8:00 of:
- 12 Barbell Rows @ 115
- 12 Overhead Squats @ 115
- 12 Reverse Barbell Lunges @ 115
Score: 2 rounds + 12 rows, 12 overhead squats, and 6 lunges
- Hip Circle walks, GHD Sit Ups, Reverse Hypers, Push Ups, Rotators Cuff drills
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 360x1
- Work Sets: 325x4, 295x5, 255x7 (stay on all sets)
Weighted Chin Ups:
- Warm Ups: 0x5, 30x4, 60x3, 85x2, 110x0
- Work Sets: 80x1, 55x3, 35x5 (stay on all sets)
Lateral Shoulder Rotations:
- Orange Mini Band x 8 sets of 5 each shoulder
Conditioning:
AMRAP in 8:00 of:
- 12 Barbell Rows @ 115
- 12 Overhead Squats @ 115
- 12 Reverse Barbell Lunges @ 115
Score: 2 rounds + 12 rows, 12 overhead squats, and 6 lunges
2.24.2014
2.23.2014
Sunday 2.23.14
Warm Up:
- Hip Circle Walks, Push Ups, deadlifts with empty bar, and dynamic stretching.
Strength Training:
Deadlifts:
- Warm Ups: 150x5, 240x4, 330x3, 420x2, 510x0
- Work Sets: 480x1, 425x5, 375x7 (stay on set 1, go up on sets 2 and 3)
Weighted Ring Dips:
- Warm Ups: 0x5, 30x4, 60x3, 85x2, 110x0
- Work Sets: 80x3, 60x6, 45x8
Shoulder Press:
- 145x 10, 10, 10, 10, 10
X Wing Band Pulls:
- 82 reps done after each pressing set in matching reps.
Conditioning:
- None
- Hip Circle Walks, Push Ups, deadlifts with empty bar, and dynamic stretching.
Strength Training:
Deadlifts:
- Warm Ups: 150x5, 240x4, 330x3, 420x2, 510x0
- Work Sets: 480x1, 425x5, 375x7 (stay on set 1, go up on sets 2 and 3)
Weighted Ring Dips:
- Warm Ups: 0x5, 30x4, 60x3, 85x2, 110x0
- Work Sets: 80x3, 60x6, 45x8
Shoulder Press:
- 145x 10, 10, 10, 10, 10
X Wing Band Pulls:
- 82 reps done after each pressing set in matching reps.
Conditioning:
- None
2.22.2014
2.21.2014
Friday 2.21.14
Warm Up:
- Hip Circle walks, push ups, dynamic stretching
Strength Training:
Back Squats:
- Warm Ups: 45x10, 135x8, 225x6, 315x4, 405x2, 430x1
- Work Sets: 405x5 (PR!), 355x6, 305x9 (go up 5 lbs on sets 1 and 3, stay on set 2)
Weighted Pull Ups:
- 27.5x 7 sets of 5
Evil Wheels:
- 7 sets of 5
Conditioning:
"Helen"- 3 Rounds for time of:
- 400m Run
- 21 KB Swings @ 53 lbs
- 12 Pull Ups
Time: 11:43 (my PR is 9:58)
- Hip Circle walks, push ups, dynamic stretching
Strength Training:
Back Squats:
- Warm Ups: 45x10, 135x8, 225x6, 315x4, 405x2, 430x1
- Work Sets: 405x5 (PR!), 355x6, 305x9 (go up 5 lbs on sets 1 and 3, stay on set 2)
Weighted Pull Ups:
- 27.5x 7 sets of 5
Evil Wheels:
- 7 sets of 5
Conditioning:
"Helen"- 3 Rounds for time of:
- 400m Run
- 21 KB Swings @ 53 lbs
- 12 Pull Ups
Time: 11:43 (my PR is 9:58)
2.20.2014
Thursday 2.20.14
Warm Up:
- Hip Circle Walks, GHD Sit Ups, and Dynamic Stretching
Strength Training:
Power Snatch:
- Warm Ups: 45x10, 95x8, 135x6, 160x4, 180x2
- Work Sets: 190x 3, 3, 3 (go up 2.5 lbs)
Snatch High Pulls:
- 240x 3, 3, 3 (go up 2.5 lbs)
Hang Power Cleans:
- 260x 3, 3, 3 (go up 2.5 lbs)
Bench Press:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets: 305x5, 280x6, 245x9 (go up 5 lbs on sets 1 and 3, stay on set 2)
Shoulder Press:
- 142.5x 10, 10, 10, 10, 10
X-Wing Band Pulls:
- Red Bands x 101 reps (done after each set of presses for equal reps)
Conditioning:
- None
- Hip Circle Walks, GHD Sit Ups, and Dynamic Stretching
Strength Training:
Power Snatch:
- Warm Ups: 45x10, 95x8, 135x6, 160x4, 180x2
- Work Sets: 190x 3, 3, 3 (go up 2.5 lbs)
Snatch High Pulls:
- 240x 3, 3, 3 (go up 2.5 lbs)
Hang Power Cleans:
- 260x 3, 3, 3 (go up 2.5 lbs)
Bench Press:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets: 305x5, 280x6, 245x9 (go up 5 lbs on sets 1 and 3, stay on set 2)
Shoulder Press:
- 142.5x 10, 10, 10, 10, 10
X-Wing Band Pulls:
- Red Bands x 101 reps (done after each set of presses for equal reps)
Conditioning:
- None
2.19.2014
2.18.2014
Tuesday 2.18.14
Warm Up:
- Hip Circle, Good Mornings, Push Ups, GHD Sit Ups, and banded rotator cuff drills.
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 355x1
- Work Sets: 325x4, 290x7, 255x5 (stay on sets 1 and 3, go up on set 2. Set 3 was beltless)
Weighted Chin Ups:
- Warm Ups: 0x5, 30x4, 55x3, 80x2, 105x1 (PR!)
- Work Sets: 80x3, 55x6, 30x9 (stay on sets 1 and2, go up on set 3)
Conditioning:
AMRAP in 9:00:
- 9 Ring Rows
- 12 Toes to Bar
- 15 Box Jumps @ 24"
Score: 2 rounds plus 9 ring rows, 12 toes to bar, and 1 box jump
- Then I did 23 more ring rows for a total of 50 on the day.
- Hip Circle, Good Mornings, Push Ups, GHD Sit Ups, and banded rotator cuff drills.
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 355x1
- Work Sets: 325x4, 290x7, 255x5 (stay on sets 1 and 3, go up on set 2. Set 3 was beltless)
Weighted Chin Ups:
- Warm Ups: 0x5, 30x4, 55x3, 80x2, 105x1 (PR!)
- Work Sets: 80x3, 55x6, 30x9 (stay on sets 1 and2, go up on set 3)
Conditioning:
AMRAP in 9:00:
- 9 Ring Rows
- 12 Toes to Bar
- 15 Box Jumps @ 24"
Score: 2 rounds plus 9 ring rows, 12 toes to bar, and 1 box jump
- Then I did 23 more ring rows for a total of 50 on the day.
2.17.2014
2.16.2014
Sunday 2.16.14
Warm Up:
- Rounds of KB Swings, Push Ups, GHD Sit Ups, and Band Pull Aparts
- Rounds of Hip Circle Walks
Strength Training:
Deadlifts:
- WarmUps: 150x5, 240x4, 330x3, 420x2, 510x0
- Work Sets: 475x3, 420x5, 370x7 (go up 5 lbs on all sets)
Weighted Ring Dips:
- Warm Ups: 0x5, 30x4, 55x3, 80x2, 105x1
- Work Sets: 80x4, 60x6, 45x7 (stay on all sets)
Glute/Ham Raises:
- 15x 8, 8, 8 (go up 5 lbs)
Standing Barbell Press:
- 140x 10, 10, 10, 10, 10 (go up 2.5 lbs)
X-Wing Band Pulls:
- Red Band x 82 reps (I did a set after each set of pressing movements, matching reps)
Conditioning:
- None
- Rounds of KB Swings, Push Ups, GHD Sit Ups, and Band Pull Aparts
- Rounds of Hip Circle Walks
Strength Training:
Deadlifts:
- WarmUps: 150x5, 240x4, 330x3, 420x2, 510x0
- Work Sets: 475x3, 420x5, 370x7 (go up 5 lbs on all sets)
Weighted Ring Dips:
- Warm Ups: 0x5, 30x4, 55x3, 80x2, 105x1
- Work Sets: 80x4, 60x6, 45x7 (stay on all sets)
Glute/Ham Raises:
- 15x 8, 8, 8 (go up 5 lbs)
Standing Barbell Press:
- 140x 10, 10, 10, 10, 10 (go up 2.5 lbs)
X-Wing Band Pulls:
- Red Band x 82 reps (I did a set after each set of pressing movements, matching reps)
Conditioning:
- None
2.15.2014
2.14.2014
Friday 2.14.14
Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Band Pull Aparts
3 Rounds of:
- Hip Circle Walk 10 steps each direction
Strength Training:
Back Squats:
- Warm Ups: 45x9, 135x7, 225x5, 315x3, 405x1, 425x1
- Work Sets: 405x1, 355x0, 305x0 (stay on all sets)
Barbell Reverse Lunges:
- 230x none. Skipped after failure on squats.
Weighted Pull Ups:
- 25x 10 sets of 5 reps
Evil Wheels:
- 10 sets of 5 reps
Conditioning:
9:00 of Dice Sprints
Five days of low carbs left me a wreck today. No strength at all. Carbing up now.
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Band Pull Aparts
3 Rounds of:
- Hip Circle Walk 10 steps each direction
Strength Training:
Back Squats:
- Warm Ups: 45x9, 135x7, 225x5, 315x3, 405x1, 425x1
- Work Sets: 405x1, 355x0, 305x0 (stay on all sets)
Barbell Reverse Lunges:
- 230x none. Skipped after failure on squats.
Weighted Pull Ups:
- 25x 10 sets of 5 reps
Evil Wheels:
- 10 sets of 5 reps
Conditioning:
9:00 of Dice Sprints
Five days of low carbs left me a wreck today. No strength at all. Carbing up now.
2.13.2014
2.12.2014
Wednesday 2.12.14
Warm Up:
3 Rounds of:
- Hip Circle Walks 10 steps each direction
Strength Training:
Power Snatch:
- Warm Ups: 45x10, 95x8, 135x6, 155x4, 175x2
- Work Sets: 187.5x 3, 3, 3 (go up 2.5 lbs)
Snatch High Pulls:
- 237.5x 3, 3, 3 (go up 2.5 lbs)
Hang Power Cleans:
- 257.5x 3, 3, 3 (go up 2.5 lbs)
Bench Presses:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets: 305x4, 275x7, 240x9 (stay on set 1, go up on sets 2 and 3)
Standing Press:
- 137.5x 10, 10, 10, 10, 10
Extra Work:
- GHD Sit Ups and Band Pull Aparts in between sets
Conditioning:
- None
2.11.2014
2.10.2014
Monday 2.10.14
Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Green Band Pull Aparts
3 Rounds of:
- 10 Steps of Hip Circle Walks in each direction
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 350x1
- Work Sets: 325x4 (PR!), 285x7, 250x9 (stay on set 1, go up 5 lbs on sets 2 and 3)
Weighted Chin Ups:
- Warm Ups: 0x5, 30x4, 55x3, 80x2, 105x0
- Work Sets: 80x2, 55x4, 30x6 (stay on all sets)
Barbell Rows:
- 225x 8, 8, 8 (go up 5 lbs)
Conditioning:
AMRAP in 8:00 of:
- 200m Sprint
- 10 GHD Sit Ups
- 20 Double Unders
Score: 4 rounds (about 13 of the double unders in round 4 were done after time had expired).
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Green Band Pull Aparts
3 Rounds of:
- 10 Steps of Hip Circle Walks in each direction
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 350x1
- Work Sets: 325x4 (PR!), 285x7, 250x9 (stay on set 1, go up 5 lbs on sets 2 and 3)
Weighted Chin Ups:
- Warm Ups: 0x5, 30x4, 55x3, 80x2, 105x0
- Work Sets: 80x2, 55x4, 30x6 (stay on all sets)
Barbell Rows:
- 225x 8, 8, 8 (go up 5 lbs)
Conditioning:
AMRAP in 8:00 of:
- 200m Sprint
- 10 GHD Sit Ups
- 20 Double Unders
Score: 4 rounds (about 13 of the double unders in round 4 were done after time had expired).
2.09.2014
2.08.2014
Saturday 2.08.14
Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Band Pull Aparts
3 Rounds of:
- 10 steps of Hip Circle walks in each direction
Strength Training:
Deadlifts:
- Warm Ups: 145x5, 235x4, 325x3, 415x2, 505x1
- Work Sets: 470x3, 415x5, 365x7 (go up 5 lbs on all sets)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 75x5, 60x7, 45x8 (go up 5 lbs on sets 1 and 2, stay on set 3)
Glute/Ham Raises:
- 15x 8, 8, 5 (stay at this weight)
Standing Shoulder Press:
- 135x 10, 10, 10, 10, 10 (go up 2.5 lbs)
Conditioning:
On the minute for 8:00:
- 60 yard sprint
- Max reps of Handstand Push Ups
Score: 17 Handstand Push Ups
This is the first time I've hit 505 on my deadliest since my injury, which is encouraging. My triceps were pretty smoked from the dips and presses that HSPU's were rough. The most I got in one set was 4.
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Band Pull Aparts
3 Rounds of:
- 10 steps of Hip Circle walks in each direction
Strength Training:
Deadlifts:
- Warm Ups: 145x5, 235x4, 325x3, 415x2, 505x1
- Work Sets: 470x3, 415x5, 365x7 (go up 5 lbs on all sets)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 75x5, 60x7, 45x8 (go up 5 lbs on sets 1 and 2, stay on set 3)
Glute/Ham Raises:
- 15x 8, 8, 5 (stay at this weight)
Standing Shoulder Press:
- 135x 10, 10, 10, 10, 10 (go up 2.5 lbs)
Conditioning:
On the minute for 8:00:
- 60 yard sprint
- Max reps of Handstand Push Ups
Score: 17 Handstand Push Ups
This is the first time I've hit 505 on my deadliest since my injury, which is encouraging. My triceps were pretty smoked from the dips and presses that HSPU's were rough. The most I got in one set was 4.
2.07.2014
2.06.2014
Thursday 2.06.14
Warm Up:
- Dynamic Stretching
Strength Training:
Back Squat:
- Warm Ups: 45x8, 135x6, 225x4, 315x2, 405x1
- Work Sets: 315x 5, 5, 5, 5, 5
Reverse Barbell Lunges:
- 225x 5, 5, 5 (each leg)
Pull Ups:
- 12 sets of 5 at bodyweight done in between sets of squats and lunges. Most reps were strict chest to bar from a dead hang.
Conditioning:
- None
- Dynamic Stretching
Strength Training:
Back Squat:
- Warm Ups: 45x8, 135x6, 225x4, 315x2, 405x1
- Work Sets: 315x 5, 5, 5, 5, 5
Reverse Barbell Lunges:
- 225x 5, 5, 5 (each leg)
Pull Ups:
- 12 sets of 5 at bodyweight done in between sets of squats and lunges. Most reps were strict chest to bar from a dead hang.
Conditioning:
- None
2.05.2014
2.04.2014
Tuesday 2.04.14
Away at training again and had to work out at 24 Hour Fitness...
Warm Up:
- Dynamic Stretching
- Band Work for Triceps and shoulders
Strength Training:
Bench Press:
- Warm Ups: 135x8, 185x6, 225x4, 275x2
- Work Sets: 305x3, 275x5, 240x8 (stay on all sets)
Standing Shoulder Press:
- 135x 10, 10, 7, 6, 6, 7 (stay until I get 5x10)
Hang Power Cleans:
- Warm Ups: 45x5, 95x5, 135x3, 185x3
- Work Sets: 225x 3, 3, 3, 3, 3
Conditioning:
Barbell Shrugs and Push Ups:
- Shrugs: 225x10, 275x8, 315x6, 365x5, 4, 3, 2, 1
- Push Ups: 20, 16, 12, 10, 8, 6, 4, 2
This wasn't for time, I just did the shrugs, then the push ups, loaded the weight for the next set of shrugs, then push ups, etc. I just did what I could on shrugs and then doubled the reps for push ups.
Hate, hate, hate 24 hour fitness. Not that it's a terrible gym, but it's SO crowded! At least I only have to train twice there this week.
Warm Up:
- Dynamic Stretching
- Band Work for Triceps and shoulders
Strength Training:
Bench Press:
- Warm Ups: 135x8, 185x6, 225x4, 275x2
- Work Sets: 305x3, 275x5, 240x8 (stay on all sets)
Standing Shoulder Press:
- 135x 10, 10, 7, 6, 6, 7 (stay until I get 5x10)
Hang Power Cleans:
- Warm Ups: 45x5, 95x5, 135x3, 185x3
- Work Sets: 225x 3, 3, 3, 3, 3
Conditioning:
Barbell Shrugs and Push Ups:
- Shrugs: 225x10, 275x8, 315x6, 365x5, 4, 3, 2, 1
- Push Ups: 20, 16, 12, 10, 8, 6, 4, 2
This wasn't for time, I just did the shrugs, then the push ups, loaded the weight for the next set of shrugs, then push ups, etc. I just did what I could on shrugs and then doubled the reps for push ups.
Hate, hate, hate 24 hour fitness. Not that it's a terrible gym, but it's SO crowded! At least I only have to train twice there this week.
2.03.2014
2.02.2014
Sunday 2.02.14
Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Ring Rows
3 Rounds of:
- 10 steps of Hip Circle Walks each direction
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 345x1
- Work Sets: 325x3 (PR!), 285x5, 245x9 (Stay on sets 1 and 2, go up on set 3)
Weighted Chin Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 75x5 (PR!), 50x7, 25x9 (go up on all sets)
Barbell Row (Supinated Grip):
- 225x 7, 7, 7
Evil Wheels:
- 5, 5, 5- Standing on the way out, kneeling on the way back.
Conditioning:
On the minute for 7:00:
- 5 Pull Ups on Rings
- 40 yard sprint
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Ring Rows
3 Rounds of:
- 10 steps of Hip Circle Walks each direction
Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 345x1
- Work Sets: 325x3 (PR!), 285x5, 245x9 (Stay on sets 1 and 2, go up on set 3)
Weighted Chin Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 75x5 (PR!), 50x7, 25x9 (go up on all sets)
Barbell Row (Supinated Grip):
- 225x 7, 7, 7
Evil Wheels:
- 5, 5, 5- Standing on the way out, kneeling on the way back.
Conditioning:
On the minute for 7:00:
- 5 Pull Ups on Rings
- 40 yard sprint
Subscribe to:
Posts (Atom)