3/29 - 4/8/18

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.