Heavy Bag

Thursday, June 30,2016

1:30 Heavy Bag Rounds x 5 w/son

Press & Bench

Wednesday, June 29, 2016

Agile 8
Jump 3x3
Throw 3x3

Press
105x5
120x5
140x15

Bench
I trained in my garage and hadn't used the regular bar in awhile so:

Worked up to 335x1.

Conditioning

Tuesday, June 28,2016

25# Vest Circuit x 3
5:00 treadmill
1:30 heavy bag
pull ups x 2

PM 

Prowler x 10 trips

Deads

Monday, June 27, 2016

Training is a bit messed up this week due to travel and schedule but I'm still getting the main work done.

Agile 8
Jump 2x3
Throw 2x3

Dead
285x5
330x5
370x15 (capped)

Hanging Leg Raise
11

Mobility/Recovery

Sunday, June 26, 2016
Hotel Workout

Wendler 10
15 minutes bike

Just something quick for AM mobility/recovery.

Mobility and Conditioning

Friday, June 24, 2016

65# Vest x 1 mile walk
Heavy Bag 1:30 x 3

SSB Squats (did my daughter's training with her - good mobility work for me)
Bar x 10
80x10
90x5
100x5x10

Duffalo Bar Bench

Wednesday, June 22, 2016

Agile 8
Simple 6

Box Jump 2x5
Throws 1x3

Duffalo Bar Bench (5% method, 3's week)
200x3
225x3
255x11

Hanging Leg Raise
2x12

Back Raise
2x16

EZ Curls
65x20
85x20

DB Rows
100x 10
150x15

Dips
16 (forgot I didn't need to do dips today)

Conditioning

Tuesday, June 14, 2016

25# weight vest circuit x 3:
Airdyne 5:00
Pull ups x 2
Heavy Bag x 1:30

Duffalo Bar Squat

Monday, June 20, 2016

Agile 8
Simple 6
Box Jump 3x5
Throws 1x5

5% method | 3's Week
Duffalo Bar Squat (I lowered my squat TM A LOT for this cycle to get back in the groove of things).
195x3
220x3
250x15

Hanging Leg Raise
2x11

Back Raise
2x15

Dips
2x15

DB Row
100x10
150x12 (slow progression to 150x50 - all will be done without straps)

Weighted Vest

Friday, June 17, 2016

Wendler 10

65# weight vest trail hike x 1 mile

Conditioning

Thursday, June 16, 2016

Wendler 10

Circuit w/25# vest x 3
5:00 Airdyne
2 pull ups
1:30 heavy bag/BOB work

Press

Wednesday, June 15, 2016

65# Vest
Airdyne x 10:00
Treadmill x 10:00

Wednesday, June 15, 2016

Agile 8
Simple 6
Jumps 3x5
Throws 3x3

Press (3's week, 5% method)
130x3
145x3
165x13 (PR)

Hanging Leg Raise
2x10
Back Raise
2x10
Curls
2x20

DB Rows
100x10
150x11

The press PR set made me happy as my press has really been sucking lately. This was definitely not a "leave one in the tank" PR as it was all balls for the 13th rep but I got it.

Deads

Monday, June 13, 2016

AM

Wendler 10

Circuit x 2 w/65# Vest
5:00 Airdyne
1:30 heavy bag
Circuit x 1 w/no Vest
5:00 Airdyne
1:30 heavy bag

PM
3's Week 5/3/1 5% method
Agile 8
Simple 6
Throws 3x5
Jumps 3x5

Deadlifts
305x3
350x3
395x10 (capped since I have been off a couple weeks)

Supersetted with 5% work:
Hanging Leg Raise 2x10
Back Raise 2x10
Dips 2x10

DB Row
100x15
150x10

Prowler
There were a bunch of vehicles in the way so we did some quick 15 yards out high handle - 15 yards back low handle sprints x 10 sets.

Conditioning

Sunday, June 12, 2016

Circuit w/25# Vest - 3 rounds (I didn't have time for the 5 I intended).
5:00 Airdyne
1:30 Heavy Bag
2 pull ups

Dog Sled

Saturday, June 11, 2016

10 trips with Dog Sled (I haven't used this at home before so it was light/med/heavy to determine how much to load).
My daughter did harnessed sled sprints while I did the Dog Sled.

Conditioning & Testing TM

I got back from vacation on Monday night.

Tuesday AM

5:00 weighted vest walk
1:00 weighted vest heavy bag work
Repeat 3 x 

Wednesday AM
Combatives w/Gavin

PM

7th Week Protocol - TM Testing
It wasn't really a test since I 99.9% already knew what I needed to do but here's the run down.

Deadlift - I didn't test this. My TM is already low and I am just going to move it up 10#.

Duffalo Squat - My squat has been a mess for months. I made the ego crushing decision to go to a 275 TM for squats to get my shit together and rehab my squat. I worked up to 225x15 tonight just for the heck of it. 

Duffalo Bar Bench - Worked up to 275x10. TM will go up to 280.

Overhead Press - I knew a reset was needed here and the reps proved that out. Worked up to a tough 175x5. TM will be 160.
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The next cycle will be virtually the same layout as the last using a two-day per week training week.

Week One - Day One
Deadlift (5/3/1 5% method)
Accessories supersetted w/5%: Hanging Leg Raise, Dips, Back Raise (2 sets of 10-20 each)
Accessory: DB Rows (150# for reps)
Prowler

Week One - Day Two
OHP (5/3/1 5% method)
Accessories supersetted w/5%: Hanging Leg Raise, Dips, Back Raise, Curls (2 sets of 10-20 each)
Accessory: DB Rows (150# for reps)

Week Two - Day One
Duffalo Bar Squat (5/3/1 5% method)
Accessories supersetted w/5%: Hanging Leg Raise, Dips, Back Raise (2 sets of 10-20 each)
Accessory: DB Rows (150# for reps)
Prowler

Week One - Day Two
Duffalo Bar Bench (5/3/1 5% method)
Accessories supersetted w/5%: Hanging Leg Raise, Dips, Back Raise, Curls (2 sets of 10-20 each)
Accessory: DB Rows (150# for reps)