Tuesday 9/29/20

Conditioning

Run

1.75 miles

13:36

Weightlifting

Power Clean

1 rep EOMOM

10 sets @ 90 kg

5 sets @ 100 kg

Accessories

Ring Pull Up

5 sets x 5 reps

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

3 sets

Monday 9/28/20

Accessories

Seated Dumbbell Press

5 sets x 8 reps @ 40#s

Chin Ups

5 sets x 5 reps @ 5 kg

Bent Over Rear Fly

3 sets x 15 reps @ 15#s

Dumbbell Skullcrushers

12 reps

 - superset -

20 Push Ups

3 sets

Kipping Toes to Rings

4 sets x 10 reps

Conditioning

BikeErg

30:05

12,771 m

Saturday 9/26/20

Conditioning

60 m Sprint

8 sets

Friday 9/25/20

Accessories

Bench Press

5 sets x 8 reps @ 70 kg

Low Cable Row

4 sets x 12 reps @ 60 kg

Wednesday 9/23/20

Accessories

Bulgarian Split Squat

5 sets x 8 reps each leg @ 40#s

Strict Hanging Leg Raise

8 reps

 - superset -

10 Side Bends @ 53#

3 sets

Conditioning

BikeErg

1 min on (minimum 500 m)

1 min slow

15 rounds

11,891 m

Tuesday 9/22/20

Conditioning

Row

1K (90% effort)

3:36.3

Monday 9/21/20

Conditioning

BikeErg

60:03

22,599 m

Accessories

10 - 1

Trap Bar Deadlift (higher handles) @ 127 kg

Bench Press @ 60 kg

Kipping Ring Pull Up

Conditioning

Run

1.75 miles

13:50

Saturday 9/19/20

Conditioning

300 m Row Sprint

3 min Rest

4 rounds

(56.4 / 57.3 / 58.1 / 1:03.7)

Accessories

Bench Press

4 sets x 8 reps @ 60 kg

Min 1: 5 Ring Pull Ups

Min 2: 5 Strict Press (40 kg)

Min 3: 20 Alt SA KBS (16 kg)

Min 4: 10 Ab Wheels

4 rounds

Iron Scap

25 / 7

ROMWOD

Cutting Diamonds

Thursday 9/17/20

 Conditioning

BikeErg

20 sec Sprint (damper @ 5)

2:10 slow (damper @ 1)

10 rounds

Tuesday 9/15/20

Conditioning

BikeErg

30 min

10,421 meters

Accessories

Back Squat

5 sets x 8 reps @ 60 kg

Monday 9/14/20

Conditioning

5 Ring Pull Ups

10 Push Ups

16 Single Arm Kettlebell Swings (35#)

20 Lunges

10 Ab Wheels

6 rounds

Saturday 9/12/20

Conditioning

Sprint 50 m

Walk 300 m

8 rounds

Friday 9/11/20

Conditioning

BikeErg

30 min

11,958 m

Thursday 9/10/20

Conditioning

Run

1.75 miles

15:55

Monday 9/7/20

Weightlifting

Power Snatch

3 sets x 3 reps @ 68 kg

Accessories

Snatch Deadlift

Heavy Single (w/ straps)

150 kg (missed 160 kg)

Banded Box Squat (15.5")

10 sets x 2 reps @ 77 kg + single green + red band (46 kg)

Dips

4 sets x 5 reps

Pull Ups

4 sets x 5 reps @ 3 kg

Ab Wheel

4 sets x 10 reps

Saturday 9/5/20

Conditioning

50 m Sprint

350 m Walk

8 rounds

Friday 9/4/20

Accessories

Banded Bench Press

9 sets x 3 reps @ 55 + single blue/red (26 kg)

Single Arm Kettlebell Row

5 sets x 10 reps @ 88#

Dumbbell Skullcrushers

4 sets x 12 reps @ 20#s

Dumbbell Lateral + Front Raise

4 sets x 10 reps @ 10#s

Chin Up

3 sets x 8 reps

Ab Wheel + DB Side Bend

4 sets x 10 + 10/10 reps @ 53#

Wednesday 9/2/20

Weightlifting

Power Clean

3 sets x 3 reps @ 92 kg

Accessories

Glute Ham Raise

4 sets x 12 reps

Ab Wheel

3 sets x 10 reps

 - superset -

10 Hanging Leg Raise

Tuesday 9/1/20

Conditioning

Row

1500 m

 - then -

100 sprint

2 min slow

9 rounds

5218 m