PROWLER

Prowler x 8 trips

Conditioning

30 min incline walking w/40# vest

BWT 251

Recovery Week

Swiss Bar Overhead Press
5/bar,5/85,5/135,3/155

Incline Press
5/135,3/185,1/225,1/275


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Conditioning

25 min incline walking w/40# vest

Post Meet Week

SSB Squats
5xbar,5/135,5/185,5/225

Split Squats
10 reps

Decline Sit Ups
15 reps

Leaving for Weigh-Ins

Right on target for 5pm weigh in. A little room for a snack and a sip of water.

MEET WEEK

BWT 242.0

I was hoping for 240 but will have to do a bit of additional work this AM to get down to 240 before leaving for weigh-ins. Hopefully a hot tub will be enough since the element went out in the sauna at the hotel last night :(.

MEET WEEK

Last day of water load - 2 gallons before 5pm - then cut it until weigh-ins. BWT is 244.4 so all should be good.

Conditioning

30 min incline walking w/40# vest

BWT 246.2


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MEET WEEK Bench

Bench
5/135,135,5/225,5/185

Seated Dips x 20 reps

Curls x 10 reps


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Conditioning

30 min incline walking w/40# vest

BWT 245.8


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Conditioning

5 x :15-:45 incline sprints

BWT 248

MEET WEEK Squats and Deads

Squats
5,5/bar, 5,5/135, 5/225,3/315

Deads
5,5/135,5/225

Decline sit ups x 15 reps


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Conditioning

40 min incline walking w/40# vest

BWT 249.8 - Carbed up on Friday so this should drop significantly in the next couple days.

Conditioning

30 min incline walking w/40# vest

BWT 246

Pull

Bench

Bench
Worked up to 350 opener

DB Bench
5/100,10/80,10/60

Hammer Incline Machine
3 sets

Seated Dips
3 sets

Conditioning

40 min incline walking w/40# vest

BWT 247

Squats and Deads

Squat
Worked up to 2 sets of 3 x 315

Deads
Worked up to 2 sets of 1 x 405

Leg Curls
2 sets of 15

Decline Abs
2 sets of 10

Conditioning

30 min incline walking w/40# vest

BWT 248

Conditioning

40 min incline walking w/40# vest

BWT 249

Hill Sprints

Selkow Mile
9 x 70 yard hill sprints


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Conditioning

35 min incline walking w/40# vest


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Bench

5/185,4/225,3/250,2/275,1/305,325,340,4/315

Arms were killing me so I called it a night.


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Conditioning

40 min incline walking w/40# vest

BWT 252

Squats and Deads

Squat
5/270,4/315,3/365,2/405,1/475,485,500

Pause Squats
5/375

Deads
5/300,4/350,3/405,2/460,1/510,520,550, 2/510(couldn't get the 3rd rep)


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Conditioning

30 min incline walking w/40# vest

BWT 251

Conditioning

30 min incline walking w/40# vest

BWT 252


- Posted using BlogPress from my iPad