Deads

Sunday, May 24, 2015
SVRRW6
5's week

Agile 8
Simple 6
Jumps Throws

Deads
200x5
250x5
300x5
325x5
375x5
425x5
375x5
325x5

Fat Bar Curls
45x20
65x20
95x10

I'm leaving for vacation on Tuesday so I'm going to get my two days of lifting in today and tomorrow. I've become spoiled and hate having to use the equipment at a commercial gym when traveling so I'd rather just knock it out two days in a row.

Prowler

Prowler x 10 trips

Prowler

Thursday, May 21, 2015

Prowler
+90 x 6 trips (did these with my daughter)
then
+185 x 6 (did these with a lot of stars spinning around my head)

Bench

Wednesday, May 20, 2015
SVRRW6
3+ Week

Agile 8
Simple 6
Jumps 
Throws

Bench
120x5
150x5
180x5
210x3
240x3
270x14 (PR)

Dips 
bwt x 15
25x10

Assisted Pull Ups
2 x 10

Rows
100x20

Tight on time tonight so not much for accessories.

Squats

Monday, May 18, 2015
SVRRW6
3+ Week

Agile 8
Simple 6

Squats
175x5
220x5
265x5
305x3
350x3
395x10

Fat Curls
45x10
75x10

Prowler +90 x 10

Mobility

Monday, May 18, 2015

Squat stretches

Neck 

Shoulder Horn

Yoga

Prowler Challenge

Prowler
Goal | Achieve the 531 Standard of "Good"
75% of bodyweight x 10 40 yard sprints with :60 rest between each sprint

Prowler + 120 x 10 trips with :60 rest - achieved.

Press

Wednesday, May 13, 2015
SVRW6
3+ week

Agile 8
Simple 6
Jumps
Throws

Press
80x5
100x5
120x5
140x3
160x3
180x10 (tied pr) the last one just wouldn't move

Dips
15
25x10,10,15

One-arm Rows
100x20
150x15
120x15

Assisted Pull Ups
5 sets of 10 with 5 grips

Mobility and Conditioning

Tuesday, May 12, 2015
AM
20 min Aidyne
Neck
Shoulder Horn
Squat stretches

PM
Prowler x 10 trips

Deads

Monday, May 11, 2015
SVRW6 3+ Week


Agile 8
Simple 6
Jumps 
Throws

Deads (3+ Week)
3x350
3x400
10x450 (these were pretty tough after the 550x6 on Saturday)

531 Ab Circuit + Back Raises x 1

Fat Bar Curls
45, 75, 85 x 10

550x6 Deadlift PR

Had an unplanned deadlift session in response to a challenge on the Wendler Forum. Ended up with a PR.

Prowler + MAS

Thursday, May 7, 2015

Prowler

Prowler +90 x 2

+138 x 2

+191 x 4

Was working in with other people so I just used KB's to add weight, thus the odd numbers.

Press

Wednesday, May 6, 2015
SVRW6 Template
5's Week

Press
130x5
150x5
170x5
150x5
130x5

Dips (50)
25x7
Bwt x 15
25x10,10,6

Rows (50)
100x20
150x10
120x20

Assisted Chins (50)
5 grips x 10 reps each

Prowler

Tuesday, Cinco de Mayonnaise

Prowler
Prowler +90 x 4
Prowler +125 x 2
Prowler +185 x 2

Starting the progression to bodyweight x 10 trips with 1 minute rest between. This will be done by the end of the summer.

Cardiac & Mobility

Shoulder Horn
Neck
Squat Stretches
Airdyne x 20 minutes

Yoga and Mobility

Monday, May 4, 2015

AM

Shoulder Horn

Neck 

Squat stretches

Yoga

Bench Etc.

Wednesday, April 29, 2015
JW Meet Template

Agile 8
Simple 6
Throws 3 sets of 5

Bench
120x5, 150x5, 180x5
225x3
255x3
285x3
JOKERS
345x1
375x1

MAS Wrestling 
Rolling Thunder



Thursday, April 30, 2015
AM

20 min Airdyne
Squat Stretches
Shoulder Horn
Neck
Pull Ups

PM
Prowler +90 x 10 trips
MAS Wrestling practice

Prowler

Saturday, May 2, 2015

Prowler + 90 x 10 trips