Saturday 1/30/21

Accessories

Banded Box Squat (15")

12 sets x 2 reps @ 70 kg + blue + 2 red

Landmine Single Leg RDL

5 sets x 12 reps each side @ 15 kg

10 Hollow Rocks

10 V Ups

10 Tuck Ups

10 Hollow Holds

3 sets

Conditioning

Ski

30 sec on

30 sec off

20 rounds

Thursday 1/28/21

Conditioning

5 min Row

5 min Bike

4 rounds

Wednesday 1/27/21

Accessories

Bench Press (2 sec pause)

Heavy Single

95 kg

Single Arm Kettlebell Row

3 sets x 5 reps each arm @ 70#

Landmine Push Press

Heavy Double each arm

40 kg

Single Arm Ring Row

3 sets x 10 reps each arm

Tuesday 1/26/21

Conditioning

Row (Damper @ 4)

40:03

8,296 m

ROMWOD

20210121 - Leg Day

Monday 1/25/21

Weightlifting

Power Clean

Heavy Single

115 kg

Accessories

Trap Bar Deadlift

Heavy Single

182 kg

Iron Scap

25/7

Ab Strap Hanging Leg Raises

6 sets x 10 reps

ROMWOD

20210124 - Lower Body

Saturday 1/23/21

Accessories

Banded Back Squat (15")

8 sets x 2 reps @ 90 kg + blue + red

Landmine Single Leg RDL

4 sets x 8 reps each @ 40 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Thursday 1/21/21

Accessories

Trap Bar Deadlift

Heavy Single

182 kg (no belt, ran out of weight)

Wednesday 1/20/21

Accessories

Weighted Push Up

Heavy Single

50 kg

Saturday 1/16/21

Accessories

Banded Bench Press

9 sets x 3 reps @ 50 kg + blue + red

Landmine Press

4 sets x 12 reps each arm @ 10 kg

Ring Dip

5 sets x 10 reps

Neutral Grip Pull Up / Pull Up / Chin Up

1 set x 6 reps each

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

2 sets

Friday 1/15/21

Accessories

Banded Back Squat (15")

10 sets x 2 reps @ 80 kg + blue + red

Hip Thrust

5 sets x 20 reps @ 100 kg

Hanging Leg Raise

4 sets x 10 reps

Thursday 1/14/21

Conditioning

Row

6,508 m

32:33

Wednesday 1/13/21

Conditioning

BikeErg

12,059 m

30:09

Weightlifting

Jerk

Heavy Single

115 kg

Accessories

Bench Press w/ 3 sec pause

Heavy Single

95 kg

Lateral Raise

5 sets x 20 reps @ 9#s

Kettlebell Skullcrushers

3 sets x 8 reps @ 26#s

Ab Strap Hanging Leg Raises

4 sets x 10 reps

Tuesday 1/12/21

Conditioning

Row

31:13

6511 m

Monday 1/11/21

Weightlifting

Power Clean

Heavy Single

110 kg

Accessories

Back Squat

Heavy Single

140 kg

1 set x 12 reps @ 110 kg

Hip Thrust

3 sets x 8 reps @ 160 kg

Hanging Ab Strap Leg Raises

4 sets x 10 reps

Friday 1/8/20

Accessories

Banded Box Squat (15")

12 sets x 2 reps @ 70 kg + blue + red

Tuesday 1/5/21

Weightlifting

Power Clean

Heavy Single

110 kg

Accessories

Hip Thrust

3 sets x 10 reps @ 140 kg

Bench Glute Ham Raise

3 sets x 16 reps

Wide Grip Pull Ups

4 sets x 6 reps

Ab Strap Hanging Leg Raise

4 sets x 12 reps

Monday 1/4/21

Accessories

Back Squat

Heavy Single

140 kg

1 set x 11 reps @ 110 kg

Sunday 1/3/21

Conditioning

BikeErg

4 min on

1 min off

6 rounds

(Damper @ 4)

11,243 m

Saturday 1/2/21

Accessories

Banded Bench Press

9 sets x 3 reps @ 50 kg + blue + red band

Single Arm Kettlebell Row

5 sets x 8 reps each arm @ 70#

Ring Dips

5 sets x 8 reps

Kettlebell Pullover

4 sets x 12 reps @ 35#

Kettlebell Skullcrushers

3 sets x 18 reps @ 18#s

Friday 1/1/21

Weightlifting

Power Snatch

Heavy Single

80 kg (missed 90)

Accessories

Banded Box Squat (17")

12 sets x 2 reps @ 70 kg + blue + 2 reds

Hip Thrust

4 sets x 8 reps @ 110 kg

Step Back Lunge (4" deficit)

3 sets x 15 reps each leg @ 26#s

Chest to Bar Chin Up

4 sets x 5 reps