Sunday 5/31/20

Accessories
Back Squat
Heavy Single
140 kg

Saturday 5/30/20

Weightlifting
Power Clean & Jerk
4 sets x 1 rep @ 100 kg

Friday 5/29/20

Accessories
Banded Box Squat (15.5")
12 sets x 2 reps @ 75 kg + single green/red (46 kg)

Thursday 5/28/20

Conditioning
1 min Bike
1 min Rest
1 min Ski
1 min Rest
5 rounds

5 min Ski (Double Pole)
5 min Ski (Single Pole)
2 rounds

Wednesday 5/27/20

Conditioning
Echo Bike
1 min on (80+ RPM)
3 min off
4 rounds


Accessories
Floor Press
Heavy Single
100 kg

Dumbbell Skull Crusher
4 sets x 7 reps @ 25#s

Ring Pull Up
4 sets x 6 reps

Tuesday 5/26/20

Conditioning
Run
1 Mile w/ Tyler
11:34

1.75 miles
14:14

Monday 5/25/20

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

Single Arm Kettlebell Front Rack Bulgarian Split Squat
3 sets x 8 reps each leg @ 24 kg

Back Extension
3 sets x 10 reps

Hanging Leg Raise
3 sets x 10 reps


ROMWOD
Lose The Excuse

Saturday 5/23/20

Conditioning
Run
15:22
1.75 miles


Weightlifting
Clean & Jerk
5 sets x 1 rep @ 90 kg


Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 38 kg + single red band (16 kg)

Ring Pull Up
4 sets x 6 reps

Banded Dumbbell Pullover
4 sets x 12 reps @ 25# + red band


ROMWOD
Worth The Time

Friday 5/22/20

Accessories
Dumbbell Tricep Kick Back
4 sets x 10 reps each arm @ 10#

Alt Dumbbell Bicep Curl
3 sets x 5 reps each arm @ 40#

Banded Tricep Extension
3 sets x 20 reps @ blue

Banded Face Curl
4 sets x 20 reps @ blue


Weightlifting
Power Snatch
6 sets x 1 rep @ 60 kg


Accessoires
Banded Box Squat (17")
10 sets x 2 reps @ 90 kg + single green/red (46 kg)

Wednesday 5/20/20

Accessories
Push Press
Heavy Single
91 kg (missed 95)

Strict Press
3 sets x 5 reps @ 40 kg

Dumbbell Skull Crushers
4 sets x 8 reps @ 20#s

Ring Pull Up
4 sets x 5 reps

Ab Roll Out
4 sets x 8 reps


Conditioning
Echo Bike
1 min on
1 min off
15 rounds


ROMWOD
Experience

Tuesday 5/19/20

Accessories
Incline Bench Press
Heavy 8
70 kg

Banded Chest Fly
4 sets x 12 reps @ 25#s

Dumbbell Front Raise + Lateral Raise
3 sets x 10 + 10 reps @ 7.5#s

Banded Tricep Extension
3 sets x 30 reps @ blue

Monday 5/18/20

Conditioning
1 min Ski (< 2:00)
1 min Rest
15 rounds


Accessories
Front Squat
Heavy Single
137 kg (missed 140)

Kettlebell Swing
4 sets x 10 reps @ 40 kg

Eccentric GHR
3 sets x 5 reps

Banded Anti-Rotation
4 sets x 10 sec each side @ yellow

Saturday 5/16/20

Conditioning
1 Mile Run
7:40


Weightlifting
Power Clean + Jerk
5 sets x 1 rep @ 90 kg


Accessories
Banded Floor Press
9 sets x 3 reps @ 40 kg + single shorty blue (24 kg)

Single Arm Dumbbell Row
5 sets x 12 reps @ 20#

Seated Dumbbell Press
5 sets x 15 reps @ 20#s

Dumbbell Pull Over
4 sets x 12 reps @ 20#

Banded Rotation
3 sets x 10 reps each side

Friday 5/15/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 85 kg + single green/red (46 kg)

GHR
3 sets x 12 reps

Ring Pull Up
5 sets x 6 reps

Ring Row
5 sets x 10 reps

Banded Lat Sweep
5 sets x 15 reps @ 25#s

Banded Face Curls
3 sets x 20 reps @ blue