Cardiac | Core

20 min Airdyne

Ab Wheel 3x10

Back Raise 3x10

Squat | Bench

Wednesday, July 27, 2016

Wendler 10
Simple 6
Box 3x5
Throws 3x5

Squat
300 x 5,5,5,5,5
First time using a straight bar to squat since early February. Felt pretty good except for the hangover in my legs from all the Prowler pushes this morning.

Bench
225 x 5,5,5,5,5
Using the Duffalo bar for the last several months for bench definitely made the straight bar bench feel much easier.

No accessories tonight.

Prowler

Wednesday, July 27, 2016

Prowler x 40 trips = 300 for the month and DONE!

I did this as a challenge to get the 40 done in 60 minutes which is an average of about 1 minute of rest per sprint. When I did 50 a couple of months ago I did 1:30 rest periods so I was pretty happy with the improvement in my conditioning. I also lowered my resting heart rate from 72 to 52 this month during the challenge which was an added bonus.

Prowler

Monday, July 25, 2016

Prowler x 10 trips

250 done / 50 to go

Dog Sled

Sunday, July 24, 2016

Dog Sled 

10 trips x 40 yards 

Prowler

Saturday, July 23, 2016

Prowler x 10 trips (230/70)

Wendler 10

Dog Sled

Friday, July 22, 2016

Dog Sled x 10

220 down / 80 to go

Dog Sled

Thursday, July 21, 2016

Dog Sled x 10 (210 done - 90 to go)

Duffalo Bar Bench | Dog Sled

Wednesday, July 20, 2016

Agile 8
Simple 6

Box 3x3
Throw 3x3

Duffalo Bar Bench
210x5
240x3
270x1
300x1
315x1

Everything felt heavy tonight. Realized after the fact that the supports on the bench were about 3 inches lower than where I usually have them. Which when you don't take a hand off makes a bit of a difference :(.

Dog Sled x 10 (200 done - 100 to go)!

Prowler

Tuesday, July 19, 2016

Prowler 

40 yards x 10 trips (110 to go)

5/3/1 Squats

Monday, July 18, 2016

AM

Agile 8
Box Jump
3x3
Throws
3x3

1-arm DB Row
100x10

Press
150x7,8,7

Hanging Leg Raise
13,13


PM
Wendler 10 - I only go through this one time but I find it to be a better warm-up for squats (for me) than the Agile 8

Duffalo Bar Squats
225x5
255x3
285x3
315x3
355x1
415x1


Dog Sled x 40 yards x 10 trips (180 complete / 120 to go)

Dog Sled

Sunday, July 17, 2016

Dog Sled

40 yards x 10

170 down / 130 to go

Super Squats | Hills | Dog Sled

Saturday, July 17, 2016

AM
Super Squats

Box Jump
5,3

Throws
3,3

Agile 8

Press
145x10,10,10

Bench
230x12,12,9

SSB Squat
250x20

Kroc Row (finally got to 20 reps so it's now a Kroc row)
100x10
150x20

Back Raise
10,10

PM

Hill Sprints
70 yards x 10

Dog Sled
40 yards x 10

Dog Sled

Thursday, July 14, 2016

Dog Sled
40 yards x 10 trips
140 done | 160 to go

TBDL | 5/3/1 Press | Dog Sled

Wednesday, July 13, 2016

AM
Super Squats

Box Jump 3x3
Throws 3x3

Press
140x10,10,10

Bench
230x12,12,8

Curls
65x10, 85x10

TBDL
250x20

Hanging Leg Raise
12, 12

PM

Press
135x5
155x3
175x3
185x3

Back Raise
3x10

Dog Sled
40 yards x 10 trips (130 down / 170 to go)

Hill Sprints

Tuesday, July 12, 2016

Hill Sprints
20x70 yards (180 to go)

Deadlift

Monday, July 11, 2016

5/3/1 1's Week

Deadlift

Worked in 3's up to 455x3

That was it for today. 6+ hours in the car today so no ambition to do anything else.

Dog Sled

Sunday, July 10, 2016

Dog Sled x 10 trips (100 down 200 to go)

Super Squats | Prowler

Saturday, July 9, 2016

Super Squats

Agile 8
Box Jump 3x3
Throws 3x3

Press
140x10,10,10

Bench
225x12,12,12

SSB Squats
245x20

Prowler x 10 sprints (210 to go)

Combatives & Hill Sprints

Thursday, July 7, 2016

AM
Combatives
3 x 4:00 rounds

PM
My Prowler route was blocked by trucks so I had to resort to hill sprints - which my fellow challenge participants already approved as a suitable substitute.

Hill Sprints
70 yards x 20 (220 remaining)

Super Squats | Duffalo Bar Bench | Prowler

Wednesday, July 6, 2016

AM 
Super Squats

Agile 8
Box Jump 3x3
Throws 3x3

Press
135x10,10,10

Bench Press
185x12
225x12,12

Trap Bar Deadlift (Subbed for SSB Squat)
240x20

PM 
5/3/1
5's Week

Prowler x 10 sprints (240 remaining)

Duffalo Bar Bench
185x5
210x5
240x13 (Duffalo Bar PR)

DB Row
100x10
150x15

Curl
65x20
85x10

Back Raise
10,15

Hanging Leg Raise 
11,11

Combatives | Prowler

Tuesday, July 5, 2016

AM
Combatives

PM

Prowler x 10 trips (250 to go)

Super Squats | Duffalo Squats | Prowler

Monday, July 4, 2016

AM

Super Squats
Box Jump 2x3
Throws 2x3

Press
145x10
135x10,10

Bench
185x12
225x12,12

Bent Row
135x15,15

Curl
65x10,10

SSB Squat
230x20

PM 
5/3/1

Duffalo Bar Squat 
190x5
215x5
245x5 (capped)

Hanging Leg Raise 
11,11

Back Raise
15,15

Dips 
10,10

Dog Sled (sub for Prowler, training at home)
10 trips (it was actually more like 20 trips but it took me about 10 to figure out a weight that was comparable to the Prowler).

260 to go. 

Prowler

Sunday, July 3, 2016

Prowler x 10 (270 to go)

Prowler

Saturday, July 2, 2016

Prowler x 12

280 to go.

Super Squats

Friday, July 1, 2016

Ode to Super Squats (I have a kid here training for a month that I will be working with using the Super Squats program (Strossen). I will be training with him as well as making sure to get in my regular work so my training will probably appear a bit odd over the next month. We are also going to get in 300 Prowler pushes this month!

Agile 8

Jumps 3x3
Throws 3x3

Press
3x10

Bench
3x12

Bent Row
2x15

Curls
2x10

SSB Squat
Worked to 225x20 (For those that don't know the program, you work to a set of 20 squats every session 2-3 times per week adding 5010 pounds of bar weight each session).

That was all I had time for to allow Prowler time.

Prowler x 8 trips (292 to go).