Thursday, March 29, 2018
Combatives -
Skill: Choke to Finger Lock
Condition: 5x2:00 rounds bag/BOB + 1 mile 50# weighted vest
Saturday, March 30, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20, Shoulder Horn x
15
Mobility x 3, Jumps 3x3
Squat (OG, 3s) - 150x5, 185x5, 225x3
260x3, 300x3, 335x7 (pr)
531 Ab Circuit x 1
Conditioning - 5x3:00
rounds on bag/BOB + 2 miles 50# vest walk
Sunday, April 1, 2018 - Resurrection Day
Conditioning - 6x5:00 w/50# vest alternating on treadmill/Airdyne
Monday, April 2, 2018
Combatives - Skill: Choke
Jam to Finger Lock/Wrist lock/arm bar
Condition: 2 miles 50# weighted vest
Tuesday, April 3, 2018
Deadlift (OG, 531) - 185x5, 230x5, 275x3
345x5, 390x3, 435x6,4 (a pr wasn’t to be today so I did a couple
of top sets and will reset my TM next week)
531 Ab Circuit x 1
Wednesday, April 5, 2018
Conditioning - 1 mile Fartlek w/son, .5 miles #50 vest walk
5x2:30 rounds on heavy bag/BOB
Thursday, April 6, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20, Shoulder Horn x
15
Mobility x 3, Throws 3x3
Press (OG, 531) - 70x5, 85x5, 105x3
130x5, 145x3, 165x6,6 (no pr today, needed 8, so I did a second
top set)
1-arm Rows - 5x10
Saturday, April 7, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20
Jumps 2x3, Throws 2x3
Power Clean (3s Pro) - 95x5 (misload), 100x5, 120x3
150x3, 170x3, 190x3(pr)
Joker: 210x1 (PR)
As I mentioned in another post I have never done Power Cleans as a
main lift, only supplemental. I did have one old PR recorded, 205x3, hence the
(pr) designation for the 190x3. The 210x1 was a legit all time PR however since
I never worked up past the 205x3.
While I’m on the PR (or pr) subject, I should clarify since I am
back to OG and pushing for prs.
pr = a pr since I reset all my my PRs in 2016.
PR = an all-time PR. These are few and far between.
Why distinguish? Because I still love OG but it kind of defeats
the purpose if you are chasing dragons. If your goal for the week is something
you couldn’t hope to lift on your best day...not fun.
I also did:
Dips - 3x10
Curls - 3x10
Sunday, April 8, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20, Shoulder Horn x
15
Mobility x 3, Jumps 3x3
Deadlift (OG, 3s) - 185x5, 230x5, 280x3
325x3, 370x3, 415x14 (pr)
Press (OG, 3s) - 85x5 (misload), 95x3
110x3, 125x3, 140x14 (pr)
Dips - 2x10 (just did dips yesterday so limited these.)
531 Ab Circuit
I signed up for my first meet in 2.5 years, June 17th here in
Newport. I needed to add some focus to my training and nothing focuses me like
signing the form and sending the check.
This paid off on day one of the new cycle (today) as there is no
way I would have gone for either of these prs without a specific purpose. The
deadlifts were terrible and the press was 9 quick reps followed by 5 grinders.
It felt good to have a reason to fight though.
Here is the template I am using. I just copied and pasted it from
Excel so it isn't pretty, but it was easy.
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