Thursday, August 31, 2017
Airdyne x 10
mobility
abs
1/2 mile vest (#30)
mobility
1/2 mile vest (30#)
Thursday, August 31, 2017
Wednesday, August 30, 2017
Power Clean and Press
Wednesday, August 30, 2017
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15
Press* (531 week) 70x5, 85x5, 100x3
125x5, 145x3, 160x11 (pr)
*Power cleaned the first rep of all press sets
One-arm Rows x 50 total
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15
Press* (531 week) 70x5, 85x5, 100x3
125x5, 145x3, 160x11 (pr)
*Power cleaned the first rep of all press sets
One-arm Rows x 50 total
Tuesday, August 29, 2017
Conditioning | Combatives
Tuesday, August 29, 2017
Below circuit x 2:
1/2 mile weighted vest (30#)
mobility
Combatives x 4:00 (tabata)
Below circuit x 2:
1/2 mile weighted vest (30#)
mobility
Combatives x 4:00 (tabata)
Monday, August 28, 2017
Conditioning
Monday, August 28, 2017
Below Circuit x 3:
Airdyne x 10 min or 1/2 mile weighted vest
mobility
abs
Combatives x 4:00 (tabata timing)
Below Circuit x 3:
Airdyne x 10 min or 1/2 mile weighted vest
mobility
abs
Combatives x 4:00 (tabata timing)
Sunday, August 27, 2017
Deadlift
Sunday, August 27, 2017
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15
PC 95x3x3 (just felt like it, haven't done them forever so I went SUPER light)
Deads (531 week) 185x5, 230x5, 275x3
345x3 (should have been x5), 390x3, 435x11(pr) (I barely got the 390x3 so I knew the 435 pr set was going to be awful). I got the 11 and then realized 8 would have been a pr, I hate unnecessary overachievement!
Dips = 30
Core Circuit x 1
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15
PC 95x3x3 (just felt like it, haven't done them forever so I went SUPER light)
Deads (531 week) 185x5, 230x5, 275x3
345x3 (should have been x5), 390x3, 435x11(pr) (I barely got the 390x3 so I knew the 435 pr set was going to be awful). I got the 11 and then realized 8 would have been a pr, I hate unnecessary overachievement!
Dips = 30
Core Circuit x 1
Friday, August 25, 2017
Bench
Friday, August 25, 2017
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15
Bench (3's) 120x5, 150x5, 180x3
210x3, 240x3, 270x12 (pr)
Chins 25 total
Core Circuit x 1
Unless otherwise noted the core circuit is:
Hanging leg raise x 10
Sit ups x 10
Ab wheel x 15
Back Raises x 15,15
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15
Bench (3's) 120x5, 150x5, 180x3
210x3, 240x3, 270x12 (pr)
Chins 25 total
Core Circuit x 1
Unless otherwise noted the core circuit is:
Hanging leg raise x 10
Sit ups x 10
Ab wheel x 15
Back Raises x 15,15
Monday, August 21, 2017
Sunday, August 20, 2017
Press
Sunday, August 20, 2017
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Dislocates x 15, Shoulder Horn x 15
Press (3's) 70x5, 85x5, 100x3
120x3, 135x3, 150x12 (pr)
Core circuit x 1
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Dislocates x 15, Shoulder Horn x 15
Press (3's) 70x5, 85x5, 100x3
120x3, 135x3, 150x12 (pr)
Core circuit x 1
Friday, August 18, 2017
Deads
Friday, August 18, 2017
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15
Deads 185x5, 230x5, 275x3
320x7, 365x3, 410x11
Dips 20 total
AB Circuit x 1
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15
Deads 185x5, 230x5, 275x3
320x7, 365x3, 410x11
Dips 20 total
AB Circuit x 1
Tuesday, August 15, 2017
Vest Walk
Tuesday, August 15, 2017
It's our 25th wedding anniversary today so we're heading out of town for a couple of days.
Vest Walk (50#) x 2 miles
Mobility stuff
It's our 25th wedding anniversary today so we're heading out of town for a couple of days.
Vest Walk (50#) x 2 miles
Mobility stuff
Monday, August 14, 2017
Press
Monday, August 14, 2017
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15
Press 80x5, 95x5, 115x5
125x5, 145x5, 165x5, 145x5, 125x13 (I decided that this ladder bullshit was dumb and did a PR set instead)
Ab Circuit x 1
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15
Press 80x5, 95x5, 115x5
125x5, 145x5, 165x5, 145x5, 125x13 (I decided that this ladder bullshit was dumb and did a PR set instead)
Ab Circuit x 1
Prowler + Squats
Saturday, August 12, 2017
Prowler +90 x10 sprints
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15
Squat 160x5, 200x5, 240x3
280X5 misload, 300x5, 340x5, 300x5, 260x5
Prowler +90 x10 sprints
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15
Squat 160x5, 200x5, 240x3
280X5 misload, 300x5, 340x5, 300x5, 260x5
Thursday, August 10, 2017
Wednesday, August 9, 2017
Bench
Wednesday, August 9, 2017
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15
Bench 120x5, 150x5, 180x3
195x5, 225x5, 255x5, 225x5, 195x5
#30 Vest on
Dips 10
Chins 3
Ab wheel 10
KB Snatch 10
Dbl KB Clean 10
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15
Bench 120x5, 150x5, 180x3
195x5, 225x5, 255x5, 225x5, 195x5
#30 Vest on
Dips 10
Chins 3
Ab wheel 10
KB Snatch 10
Dbl KB Clean 10
Tuesday, August 8, 2017
Weighted Vest | Accessories | Combatives
Tuesday, August 9, 2017
1 mile vest walk (50#)
#30 vest on:
Total reps for each:
Dips 20
Chins 8
Ab wheel 20
KB Snatch 15
Dbl KB Clean 20
Combatives (no vest):
20 reps each strike
5 x 1:30/:45 rounds
1 mile vest walk (50#)
#30 vest on:
Total reps for each:
Dips 20
Chins 8
Ab wheel 20
KB Snatch 15
Dbl KB Clean 20
Combatives (no vest):
20 reps each strike
5 x 1:30/:45 rounds
Monday, August 7, 2017
Deadlift
Monday, August 7, 2017
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15
Deadlift 180x5, 225x5, 270x3
295x5, 340x5, 385x12, 340x5, 295x20
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15
Deadlift 180x5, 225x5, 270x3
295x5, 340x5, 385x12, 340x5, 295x20
Sunday, August 6, 2017
Squats
Saturday, August 5th, 2017
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15
Squat (SVR #'s week)
160x5, 200x5, 240x3
280x3, 320x3, 320x5*, 360x5
*Forgot to change plates and did a second set with 320 instead of the 360.
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15
Squat (SVR #'s week)
160x5, 200x5, 240x3
280x3, 320x3, 320x5*, 360x5
*Forgot to change plates and did a second set with 320 instead of the 360.
Thursday, August 3, 2017
Wednesday, August 2, 2017
Dead, Press, Bench
Wednesday, August 2, 2017
AM
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15
Deadlift 180x5, 225x5, 270x3 (warm ups)
315x3, 360x3, 405x11 (OG PR set)
360x3,3,3 (SSL 3x3)
315x20 (FSL Widowmaker)
PM
Press (SVR 3's week) 80x5, 95x5, 115x3
135x3, 155x3, 175x6 (pr)
Bench (SVR 3's week) 120x5, 150x5, 180x3
210x3, 240x3, 270x9
Ab Circuit + Back Raise x 1
AM
Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15
Deadlift 180x5, 225x5, 270x3 (warm ups)
315x3, 360x3, 405x11 (OG PR set)
360x3,3,3 (SSL 3x3)
315x20 (FSL Widowmaker)
PM
Press (SVR 3's week) 80x5, 95x5, 115x3
135x3, 155x3, 175x6 (pr)
Bench (SVR 3's week) 120x5, 150x5, 180x3
210x3, 240x3, 270x9
Ab Circuit + Back Raise x 1
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