06/28/11
Log Press
-Clean each
-work up to 265 x 5 x 2 sets
Incline Bench
-225 x 6 x 3 sets
OH Log Supports
-up to 360 for time
Farmers / Keg Carry
-225 each for 150 ft.
-290 farmers x 50 ft. to 225 keg x 150 ft.
Triceps
06/29/11
Speed Deadlifts
-455 bar plus strong bands x 2 x 6 sets
Tbar Rows / Dimel Deads
-3 sets of 6 / 3 sets of 15
GHR's / CG Pulldowns
-3 sets of 6 / 3 sets of 12
Yoke Walk
-work up to 620 x 80 ft. x 2 sets
07/01/11
Log Speed from rack
-6 sets of 2 w/ 250 lbs.
DB Strict Press
-100 x 8 each hand
-120 x 8 each hand
-130 x 8 each hand
Sandbag Carry
-200 x 80 ft.
-300 x 160 ft.
-300 x 80 ft.
Triceps
07/02/11
Sled Push for 1/2 mile in 14:37
07/03/11
Side Handle 18" Dead
-work up to 2 heavy sets of 5
Arm-over-Arm to Drag
-work up to 2 heavy sets 40' each
Stones to 51.5"
-240 x 5
-280 x 5
-320 x 5
-410 x 1
-410 x 1
-410 x lap
Wednesday, July 6, 2011
Monday, June 27, 2011
Week 1 Training
06/20/11
Log Press
-worked up to 315 x 3
Incline DB Press
-105's x 6 x 3 sets
Log Floor Press
-270 x 5 x 3 sets
Farmers / Keg Carry
-235 tanks x 75 ft to 275 keg x 75 ft.
-3 sets
Dips
-2 sets of 15
06/22/11
Speed Deads w/ Bands
-8 sets of 2 with 405 bar weight plus 210 in bands (at top)
T-bar Rows to Dimel Deads
-180 x 8 to 315 x 15
-3sets
GHR's to Pulldowns
-bw x 8 to 180 x 15
-3 sets
Yoke Walks
-empty x 60 ft.
-480 x 60 ft.
-580 x 60 ft. x 4 sets
Reverse Hypers
-3 sets of 12
06/23/11
Monster Globe Dumbbell Clean & Press
-110 x 5 each arm
-145 x 5 each arm
-175 x 5 each arm
CG Bench Press to TRX Crucifix
-250 x 8 to bw x 8
-3 sets
Sandbag Carry
-250 x 80 ft. x 3 sets
Band Pushdowns
-3 sets of 25
Macebell Shoulder Circles
-25 each direction
06/25/11
Rope Battles to Sledgehammer Strikes
-30 sec work : 30 sec rest
-4 rounds
TRX Tuck/Pike to Windmills
-50 lb. vest x 8 to 45 lb. KB plus vest x 6/side
-3 rounds
Sled Push
-150' x 8 rounds
06/26/11
SSB Squats
-295 x 3
-335 x 3
-365 x 3
SSB Squats to Rope Sled Pull/Drag Medley
-335 x 3 to 350 lb. Sled
-4 rounds
Stones to 51.5" platform
-240 x 5
-280 x 5
-320 x 8
Log Press
-worked up to 315 x 3
Incline DB Press
-105's x 6 x 3 sets
Log Floor Press
-270 x 5 x 3 sets
Farmers / Keg Carry
-235 tanks x 75 ft to 275 keg x 75 ft.
-3 sets
Dips
-2 sets of 15
06/22/11
Speed Deads w/ Bands
-8 sets of 2 with 405 bar weight plus 210 in bands (at top)
T-bar Rows to Dimel Deads
-180 x 8 to 315 x 15
-3sets
GHR's to Pulldowns
-bw x 8 to 180 x 15
-3 sets
Yoke Walks
-empty x 60 ft.
-480 x 60 ft.
-580 x 60 ft. x 4 sets
Reverse Hypers
-3 sets of 12
06/23/11
Monster Globe Dumbbell Clean & Press
-110 x 5 each arm
-145 x 5 each arm
-175 x 5 each arm
CG Bench Press to TRX Crucifix
-250 x 8 to bw x 8
-3 sets
Sandbag Carry
-250 x 80 ft. x 3 sets
Band Pushdowns
-3 sets of 25
Macebell Shoulder Circles
-25 each direction
06/25/11
Rope Battles to Sledgehammer Strikes
-30 sec work : 30 sec rest
-4 rounds
TRX Tuck/Pike to Windmills
-50 lb. vest x 8 to 45 lb. KB plus vest x 6/side
-3 rounds
Sled Push
-150' x 8 rounds
06/26/11
SSB Squats
-295 x 3
-335 x 3
-365 x 3
SSB Squats to Rope Sled Pull/Drag Medley
-335 x 3 to 350 lb. Sled
-4 rounds
Stones to 51.5" platform
-240 x 5
-280 x 5
-320 x 8
Subscribe to:
Posts (Atom)