Tuesday 6/30/20

Accessories

Back Squat

1 set x 10 reps @ 85 kg

1 set x 8 reps @ 90 kg

1 set x 6 reps @ 98 kg

1 set x 6 reps @ 105 kg

1 set x 6 reps @ 113 kg

Bench Press

1 set x 10 reps @ 60 kg

1 set x 8 reps @ 65 kg

1 set x 6 reps @ 70 kg

1 set x 6 reps @ 75 kg

1 set x 6 reps @ 80 kg

Monday 6/29/20

Conditioning
1.75 miles
14 something

Sunday 6/28/20

Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 80 kg
2 sets x 5 reps @ 88 kg

Strict Press
1 set x 5 reps @ 35 kg
1 set x 5 reps @ 40 kg
2 sets x 5 reps @ 43 kg

Saturday 6/27/20

Conditioning
Run
2.5 miles
21:30

Friday 6/26/20

Accessories
Back Squat
1 set x 10 reps @ 85 kg
1 set x 8 reps @ 90 lg
1 set x 8 reps @ 98 kg
1 set x 8 reps @ 105 kg

Bench Press
1 set x 10 reps @ 60 kg
1 set x 8 reps @ 65 kg
1 set x 8 reps @ 70 kg
1 set x 8 reps @ 75 kg

Hanging Leg Raise
5 sets x 10 reps

Thursday 6/25/20

Conditioning
Run
1.75 miles

Wednesday 6/24/20

Accessories
Front Squat
1 set x 5 reps @ 75 kg
3 sets x 5 reps @ 88 kg

Strict Press
1 set x 5 reps @ 35 kg
3 sets x 5 reps @ 43 kg

Hanging Leg Raise
5 sets x 10 reps

Tuesday 6/23/20

Accessories
Ring Pull Up
5 sets x 6 reps

Single Leg RDL
4 sets x 10 reps each leg @ 20#s

Bent Over Row
3 sets x 12 reps @ 50 kg

Banded Hip Abduction
2 sets x 30 reps each leg @ red band

Iron Scap
25/7

Banded Standing Oblique Crunch
3 sets x 10 reps each side @ thick green


ROMWOD
Move Mountains

Monday 6/22/20

Conditioning

Ski

100 m Sprint

1 min rest

10 rounds

Accessories

Back Squat

1 set x 10 reps @ 85 kg

1 set x 8 reps @ 97 kg

1 set x 6 reps @ 105 kg

1 set x 4 reps @ 113 kg

Bench Press

1 set x 10 reps @ 60 kg

1 set x 8 reps @ 70 kg

1 set x 6 reps @ 75 kg

1 set x 4 reps @ 80 kg

Hanging Leg Raise

5 sets x 8 reps

ROMWOD

Choose To Shine

Saturday 6/20/20

Conditioning
Run
18:30


Accessories
Ring Pull Up
5 sets x 6 reps

Dumbbell Lateral Raise
4 sets x 12 reps @ 10#s

Single Arm Bent Over Rear Fly
3 sets x 15 reps each side @ 10#

Friday 6/19/20

Accessories
Back Squat
3 sets x 10 reps @ 60 kg

Wednesday 6/17/20

Accessories
Single Arm Dumbbell Strict Press
Heavy Tiple each arm
60#

Bandbell Bench Press
3 sets x 30 reps @ 23 kg

Ring Pull Up
4 sets x 6 reps

Seated Bandbell Strict Press
3 sets x 20 reps @ 23 kg

Monday 6/15/20

Conditioning
Run
1.75 miles
14:17


Accessories
Trap Bar Deadlift
Heavy Single
237 kg (Higher handles)

Banded Back Squat
3 sets x 10 reps @ 40 kg + single red (14 kg)

Single Leg RDL
3 sets x 12 reps each leg @ 20#s

Slideboard Lateral Squat
3 sets x 12 reps each leg

Banded Rotations
3 sets x 10 reps each side @ yellow

Thursday 6/11/20

Conditioning

Run

2 Miles

15:47

Wednesday 6/10/20

Accessories
Floor Press
Heavy Single
100 kg

Seated Dumbbell Press
4 sets x 8 reps @ 40#s

Single Arm Kettlebell Row
3 sets x 6 reps each arm @ 88#

Monday 6/8/20

Accessories
Front Squat
Heavy Single
128 kg (missed 133)

Saturday 6/6/20

Conditioning

Run

1.75 miles

13:33

Weightlifting

Clean & Jerk

8 sets x 1 rep @ 80 kg

Friday 6/5/20

Conditioning
Run
1 Mile


Accessories
Banded Box Squat (1.5")
12 sets x 2 reps @ 80 kg + single red/green (46 kg)

Thrusday 6/4/20

Conditioning
Run
1 Mile


Accessories
Ring Pull Ups
8 sets x 5 reps

Tuesday 6/2/20

Accessories

Strict Press

Heavy Single

61 kg

Dumbbell Skullcrushers

4 sets x 6 reps @ 30#s

Ring Pull Up

4 sets x 6 reps

Dumbbell Lateral Raise

4 sets x 6 reps @ 20#s

Monday 6/1/20

Conditioning

Run

1 Mile (easy pace)