Wednesday 12/18/19

Conditioning
60 DUs
5 HSPU
20 cal BikeErg
15 min AMRAP

5 + 57

Sunday 12/15/19

Accessories
Strict Press
4 sets x 5 reps @ 45 kg

Pull Ups
4 sets x 5 reps

Push Ups
4 sets x 10 reps

Hanging Leg Raise
4 sets x 5 reps

Saturday 12/14/19

Weightlifting
Power Snatch
5 sets x 1 rep @ 50 kg

Power Clean + Jerk
5 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 5 reps @ 90 kg

Saturday 12/7/19

Accessories
Strict Press
8 reps @ 25 kg
8 min EMOM

Bent Over Row
10 reps @ 30 kg
8 min EMOM

Friday 12/6/19

Accessories
Back Squat
3 sets x 10 reps @ 175#

Thursday 12/5/19

Conditioning
3 G2OH (95#)
200 m Row
6 G2OH
200 m Row
9 G2OH
200 m Row
...
15 min AMRAP

6 rnds + 14 G2OH

Saturday 11/30/19

Conditioning
1K Row
50 DUs
6 rounds

30:22

Wednesday 11/20/19

Conditioning
Echo Bike
20 min

164 cals, 6.27 miles

Tuesday 11/19/19

Accessories
Modified Sumo Deadlift
1 set x 3 reps @ 295#
1 set x 3 reps @ 315#
1 set x 10 reps @ 335#

Wednesday 11/13/19

Conditioning
30 T2B
---------------
250 m Row
20 Push Ups
8 rounds
---------------
30 T2B

28:53

Tuesday 11/12/19

Accessories
Modified Sumo Deadlift
1 set x 5 reps @ 265#
1 set x 5 reps @ 295#
1 set x 14 reps @ 315#

Tabata Front Squat (75#)

Double Dumbbell Single Leg RDL
5 sets x 10 reps each leg @ 40#s

Wednesday 11/6/19

VO2 Max Test

47.1 ml/kg/min

Tuesday 11/5/19

Accessories
Modified Sumo Deadlift
3 sets x 10 reps @ 225#

Front Squat
3 sets x 10 reps @ 135#

Sunday 11/3/19

Weightlifting

Strongest Unicorn

BW 85.40

Snatch
85/91/97

Clean & Jerk
107/114/125