3/3/3 Power Clean / Bent Row

Power Clean / Bent Row
Just messed around with technique and trying to set weights.

Arm Stuff
Lots of biceps, triceps, and forearms


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3/3/3 Bench

Bench
3x225,255, 4x285, 1x305, 1x325

Pull Ups 20 total reps

Seated Dips 20reps x 180,180,210

Biceps 2 sets



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3/3/3 Deadlift

MOBILITY
Agile 8

STRENGTH
Deadlift 3x365,415,460

ASSISTANCE
Squat 10x135,155,155,155,175
Good Morning 10x95,95,115,115,115
Ab Wheel 3 sets x 10 reps
Hanging Leg Raise 2 sets x 10 reps

This session brought to you by 3.5 hours of sleep and a week of crappy eating.

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Naked Lifts

All lifts done sans any wraps, sleeves, belt, handoffs, or decent shoes.

Bench - Worked to 315x2
Squat - Worked to 365x1
Deadlift - Worked to 405x5

Face Pulls, Dips, Ab Wheel, Rope Pressdowns, all done for a couples sets.




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Conditioning

Hill Sprints
100 yard Hill Sprint x 6

This hill was 2x as long and much steeper than my usual hill = Brutal!


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Lame Gym Workout

Several Nautilus Machines x 20 reps.

Lame hotel gym with no barbells.


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Conditioning

Tabata x 1 round



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Saturday Conditioning

MOBILITY
Agile 8

CONDITIONING
Tabata Lunge Press

Circuit
Prowler suicides
Backwards sled sprint
Sledgehammer swings
Medicine ball throws
Kettlebell swings
Hail dodging!

Kettlebell box of death

Tabata - Goblet Squat


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Conditioning

MOBILITY
Foam Roller

CONDITIONING
Mock Hill Sprints WENDLER 15 METHOD

:15 incline sprint :45 walk x 15 reps = 15 minutes

This was 1/2 the rest I usually take on my sprints and it was brutal! The good news, it only took 15 minutes.


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3/3/3 Bench

Bench
3x225, 3x250, 6x280
Tim 5x250 (PR)

Incline DB Bench
10x75,80

Hammer Strength Incline
10,8x180

Dips
42 total reps

Pressdowns
15,15,15,10x75


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Cardio

40 min incline walking


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Saturday Conditioning Group

MOBILITY
Agile 8

CONDITIONING
Tabata (:20 working / :10 rest x 8 sets)
Round #1 - Kettlebell Swings
Round #2 - Renegade Row / Push Up
Round #3 - Burpees (no pushup)

Barbell Complex (10 reps each exercise 5 rounds)
Deadlift
Bent Over Row
Power Clean
Push Press
Back Squat

Prowler Mud Drags (Ric was the only one dumb enough to do this).
3 trips upper handles
1 trip low handles
This didn't work very well (see video) but it was a great way to pretend I was 12 again.)

3/3/3 Deadlift

MOBILITY
Agile 8

STRENGTH (5/3/1 Method)
Deadlift 3x355, 3x405, 7x450

Tim 355x10(PR)

HYPERTROPHY
Pullups 40 total reps

Hyperextensions
4x15

1-arm DB Row
3x15


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Conditioning

CONDITIONING
15 min incline walk w/60# pack
:30 inc sprint 1:45 inc walk x 8


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Hill Sprints

MOBILITY
Foam Roller

CONDITIONING
Thiel Creek Hill Sprints x 15

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3/3/3 Overhead Press

MOBILITY
Simple 6

STRENGTH
OHP 5x130, 3x150, 4x170 (PR)
Tim 145x7 (PR)

HYPERTROPHY
Bent Row 10x145,175,185,185
Trap Bar Shrug 15x245,295,345,345
Bent Over Lateral Raise 15x32.5x4 sets
Fat Gripz Barbell Curl 12x50,60,60,60


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Conditioning

CONDITIONING
:30 second Kettlebell reps :30 second rest x 20 sets
Swings
Clean and Press
Snatch


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5/5/5 Squat

MOBILITY
Foam Roll
V-Sit
Mountain Climbers

STRENGTH
Squat 5x280,320, 365x10(PR)

HYPERTROPHY
Leg Press 15,10,10,7
Leg Extension 4x12 super set with
Leg Curl 4x12
Decline Sit Up 15,10,6,10


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Arms and Squat PR

Ric - Arms x Lots

Tim 260x16 squat PR


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