Adrian Jourdan Training Log
Monday, August 31, 2020
Monday 8/31/20
Weightlifting
Power Snatch
3 sets x 3 reps @ 65 kg
Accessories
Snatch Deadlift
Heavy Single (w/ straps)
165 kg
Dip
4 sets x 5 reps
Ring Pull Up
4 sets x 5 reps @ 2.5 kg
Hanging Leg Raise
4 sets x 12 reps
Saturday, August 29, 2020
Saturday 8/29/20
Conditioning
20 m Ramp Up
80 m Flying Sprint
300 m Walk
8 rounds
Accessories
Banded Box Squat (15.5")
12 sets x 2 reps @ 71 kg + single green + red band (46 kg)
Friday, August 28, 2020
Friday 8/28/20
Accessories
Banded Bench Press
9 sets x 3 reps @ 51 + single blue/red (26 kg)
Seated Dumbbell Press
3 sets x 12 reps @ 40#s
Banded Row
3 sets x 50 reps @ blue
Dumbbell Skullcrushers
4 sets x 15 reps @ 15#s
Dumbbell Lateral Raise
4 sets x 15 reps @ 10#s
Ring Pull Up
4 sets x 8 reps
Ab Wheel
4 sets x 10 reps
Thursday, August 27, 2020
Thursday 8/27/20
Conditioning
Echo Bike
45 sec on (350+ watts)
1:15 rest
9 rounds
Wednesday, August 26, 2020
Wednesday 8/26/20
Weightlifting
Power Clean
3 sets x 3 reps @ 86 kg
Accessories
Glute Ham Raise
3 sets x 10 reps
Bulgarian Split Squat
3 sets x 5 reps each leg @ 70#s
Chin Up
4 sets x 6 reps
Ab Wheel
4 sets x 10 reps
ROMWOD
Dual
Tuesday, August 25, 2020
Tuesday 8/25/20
ROMWOD
Foundations
Monday, August 24, 2020
Monday 8/24/20
ROMWOD
Priorities In Line
Weightlifting
Power Snatch
3 sets x 3 reps @ 60 kg
Accessories
Snatch Deadlift
Heavy Single (w/ straps)
160 kg
Dip
3 sets x 5 reps
Ring Pull Up
3 sets x 5 reps
Hanging Leg Raise
4 sets x 10 reps
Bench Press
Heavy Single
100 kg
Saturday, August 22, 2020
Saturday 8/22/20
Conditioning
40 m Sprint
20 m Coast down
300 m Walk
6 rounds
Friday, August 21, 2020
Friday 8/21/20
Conditioning
Row
5K
21:31
Weightlifting
Snatch
6 sets x 1 rep @ 50 kg
Clean & Jerk
6 sets x 1 rep @ 70 kg
Thursday, August 20, 2020
Thursday 8/20/20
Conditioning
Run
1.75 miles
14:37
Walk w/ 20# vest
1/75 miles
Wednesday, August 19, 2020
Wednesday 8/19/20
Weightlifting
Power Snatch
5 sets x 1 rep @ 70 kg
Monday, August 17, 2020
Monday 8/17/20
Accessories
Power Clean
5 sets x 1 rep @ 100 kg
Seated Single Arm Dumbbell Press
Heavy 5 each arm
55#
Min 1: 12 Push ups
Min 2: 14 Single Arm Kettlebell Deadlifts (88#)
Min 3: 8 Ring Pull Ups
Min 4: 10 Ab Wheels
4 rounds
1 Mile Jog
Saturday, August 15, 2020
Saturday 8/15/20
Conditioning
Echo Bike
12 sec Sprint
Every 3 min
8 sets
Thursday, August 13, 2020
Thursday 8/13/20
Conditioning
2 min Echo Bike
2:30 rest
5 rounds
Wednesday, August 12, 2020
Wednesday 8/12/20
Accessories
Power Snatch
5 sets x 3 reps @ 40 kg
Conditioning
Min 1: 6 Ring Pull Ups
Min 2: 10 Slider Squats (Right)
Min 3: 10 Slider Squats (Left)
Min 4: 10 Ab Wheels
Min 5: 10 Push Ups
4 rounds
Row
5K
23:06
Monday, August 10, 2020
Monday 8/10/20
Conditioning
300 m Walk
60 m Sprint
40 m Coast
8 rounds
Accessories
Dumbbell Bench Press
4 sets x 10 reps @ 55#s
Dumbbell Pec Fly
4 sets x 15 reps @ 10#s
Cable Tricep Extension
4 sets x 12 reps @ 15 kg
Dumbbell Front Raise + Lateral Raise
3 sets x 12 + 12 reps @ 10#s
Friday, August 7, 2020
Friday 8/7/20
Accessories
Bench Press
Heavy Triple
90 kg (missed 95)
Walk w/ 20# vest
1.75 miles
Thursday, August 6, 2020
Thursday 8/6/20
Conditioning
Run
1.75 miles
15:02
Wednesday, August 5, 2020
Wednesday 8/5/20
Accessories
Kettlebell RDL
5 sets x 12 reps @ 88#
High Cable Row
4 sets x 8 reps @ 35 kg
Tuesday, August 4, 2020
Tuesday 8/4/20
Conditioning
1000 m Row
20 Push Ups
5 rounds
Accessories
Back Squat
1 set x 6 reps @ 98 kg
1 set x 6 reps @ 113 kg
1 set x 3 reps @ 125 kg
1 set x 2 reps @ 132 kg
Monday, August 3, 2020
Monday 8/3/20
ROMWOD
Resilience
Conditioning
Row
5000 m
22:14
Sunday, August 2, 2020
Sunday 8/2/20
Conditioning
Row
6000 m
28:58
Saturday, August 1, 2020
Saturday 8/1/20
Conditioning
Row
20 sec fast / 40 sec slow
20 rounds
3886 m
Accessories
Bench Press
Heavy Single
102 kg
Ring Pull Up
5 sets x 5 reps
Alternating Dumbbell Bicep Curl
4 sets x 5 reps each arm @ 35#s
Conditioning
Echo Bike
10 sec Sprint
Rest 90-120 sec
5 sets
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