And I am just posting this week's wods.
Monday
Front squats 7x2, last two at 225
One armed DB row, 3x8 no straps, 75, 85, 100
Barbell row, 3x8, from bench, 185
Low pulley seated row, 5x5, 160, 180, 200, 220, 260
25 min walking at 2.7/incline 15
Tuesday
Back squat 7x2, 135, 185, 215, 225, 245, 265, 275
Good mornings 3x10, 115
3rft, 400 run, 12 44lb KB swings in 5:25
100 log carry, not for time.
Wednesday
5 rounds, swim 50m crawl, swing 50m combat survival stroke
5x5 box squats, 115, 135, 165, 185, 215
3x8 good mornings @165
3x8 back squats 95# w/chains (+~50lbs)
3×8 hip bridges 45, 75, 95
EMOM7
1 chest to bar burpee pull up
5 KB sdlhp 50lbs
1 chest to bar burpee pull up
Ok, it's pretty much the same stack, just planning more speed days and a LSD day.
Rucks and swims to come I suppose...
Front squat 5x5
135, 185, 225, 235 (2), quit
3x5 power cleans 150, 185, 195
3x8 pendlay rows @185
3x8 seated low pulley rows, corded handles @90
3x5 single arm DB bent over row @105
Emom 10
5 20lb wallballs to 10 ft target
3 32 inch box jumps
3rnds
2:00 stair climber
2:00 recumbent bike
10 minutes warming up in stair climber and bike.
10x2 back squats 115, 135, 165, 185, 210, 250, 275, 285, 290, 295
5x5 good morning 155, 185, 195, 200, 205
10 rounds, no rest but no clock
5 GHD hip extension + 75lb snatched grip barbell row
10 unbroken double unders
Then, with about a minute rest between, but no rest during 5 rounds of 5 75lb muscle snatch and 5 push ups with elevated feet on low block
Scant warm up.
10 rounds, not for time:
10 2x20kg KB deadlifts
10 slow and controlled burpee
50m sprint
5 24 inch burpee box jumps
5 185 lb deadlifts
50m sprint
Monday
5x5 front squats, 135, 185, 205, 225, 230
Bulgarian split squats, 3x8, 135, 140, 145
3 pistols per leg after each set
Dual kettle bell front squats off bench, 35 lbs 3x8
3 24 inch box jumps after each set.
Tuesday
7x2 back squats, 165, 205, 225, 245, 265, 280, 290
Pendlay rows 3x8, 185, 215, 245
Good mornings, 3x8, 150, 185, 200
Bent over one arm DB row w/straps 3x8 100, 115, 125
Low pulley close grips seated row, 3x8@100
T-bar shrugs 3x8@50
7x2 back squat 135, 185, 225, 245, 265, 275, 285
Pendlay row, 5x5
165, 185, 205, 235, 265
Medium grip seated low pulley row, 5x5, 90, 100, 110, 120, 130, ran the stack.
Single DB bent over row, with straps, 5x5
95, 105, 115, 125, 130
7 rounds, not for time:
1 115lbs squat clean
25 doubles
1 handstand hold, 10 second slow count
15 walking lunges
Front squats, 5x5
135, 185, 225, 235, 240 (×2)
Bulgarian split squat 3x8@135
3 rounds
3:00 stair climber
3:00 rowing machine
It's just that kind of week.
5x5 sumo deadlifts 135,185, 225, 275, 305
6 rounds, not for time
5x log flips, ~250 lb log
3 bodyweight power cleans, off midshin blocks
100 ft farmers carry, 2x 44lb kettle bells
5x 30 inch burpee box jumps
5x 20lb wallballs
Then 3x10 hanging knee raises
Back squat, 10 sets of 2, 135, 185, 205, 225, 235, 245, 255, 265, 275, 280
Pendlay rows 5x5,135, 185, 210, 235, 260
Good mornings, 3x8 @135
Seated low pulley close grip row, 3x8, 100, 120, 130
Single arm Db bent over row (no straps) 3x8, 70, 80, 90
T-bar trap shrugs 3x10 @ 100
Standing pull overs, 3x10, 35, 40, 45
That was some time coming.
Yesterday:
Front squat, 7 sets of 3: 45, 135, 185, 205, 225, 245, 250 (fail) all belted
Front rack hold 5x5 seconds @315
Pendlay row, 3x8
185, 225, 275 (fail at 6)
Low pulley seated row 3x8 @100
Single arm bent over DB row, 3x8, 90, 105, 115
T-bar row scap shrugs 3x10 @45
Today:
Early AM 12 mile hike.
Wish I made that last part up.
Last Sunday I deadlifted 355 for 5, so I started hitting singles, 365 (pr), 385 (pr), 405x3, fail.
Over the week I managed to workout, despite stupid schedule of command and staff, at sea tourism, readings, bad food and worse sleep.
Stuck to the powerbuilding plan, no real heavy days, rowed a 5k one day, nothing stunning.
Got pulled over doing 38 in a 25 on a deserted stretch of base roads. It's time to retire.
Back squats 7 sets of 3, 135, 185, 225, 240, 255, 265, 275
Good mornings, 4 sets of 6,
135, 150, 175, 185
That was the name of the game today, in and out.
7 sets of 2, 1&1/4 Front squats
45,95,135,155,175,185,205
3 sets, front rack hold, 10 second count paused in the bottom of the jerk dip, 275 lbs
3x8 pendlay rows 225 lbs
3x10 Low pulley seated row, medium grip, 215,235,255
5x5 dumbell bent over row w/straps, 100, 105, 115, 120, 125
Yesterday... (if I can recall it all):
6x5 barbell box squats, focus on not leaning forward at all when rising, this was muy, muy hard, 65, 85, 115, 135, 155, 170.
5x5 seated good mornings @95
3 rds, not for time of 5 GHD back extensions, 10 GHD sit ups, 15 box jumps 24", 20 alternating round kicks to heavy bag
3x10 dumbell shrugs @95
3x10 barbell shrugs with bar behind the back @225
3x20 low pulley standing rope high pull @35
Today:
Sumo deadlifts, 5 sets of 6 reps, 135, 185, 225, 255, 275
5 rds, not for time of 115lbs, 12 deadlifts, 9 hand power cleans, 6 front squats
Then again not for time, 5 rds,
1 strict muscle up
1 40 inch box jump
1 rope climb,
1 set of 20, 24, 30 inch sequential jumps, up then back down
Jumping pull ups and jumping dips, alternating exercises for 15 of each, 10 rounds. Focusing on the jump, hardly pulling or pushing at all. Tight core, upright torso, flat feet, but weight transferred slightly forward.
Then, 12 rounds of 75 ft uphill sprint, walk back. Started each one at the bottom of a push up, no rest.
Walked about 3 miles to the gym and back as warm up, cooldown, suntan, and cardio combined.
5x5 front squats, 135, 165, 185, 205, 225
Pendlay rows, 4x8, 135, 155, 185, 205
Power clean off blocks @ knee 5x5 @185
Close grip low pulley row 3x8 @200
Single arm bent over dumbell row w/straps, 3x8 @100
Ate a lot of donuts and cupcakes today. They weren't even good.
The struggle is real.
Back squat, 1 st of 8 at 135, then 7 sets of 3 reps, 185 up to 265.
Good mornings 3x8, 135, 155, 170
AMRAP 20
200m run 100 down and 100 back
2 ground to over the shoulder with 100 lb D-ball
1 clean and 10 presses with the Rogue iron log
Made 10 rounds and 1 run
Did the whole thing while listening to Ayn Rand's Atlas Shrugged.
Sun Tsu said it, know your enemy (sloth in my case), know yourself, and you will be victorious.
Doing work.
7 sets of 3 front squats 95, 115, 155, 185, 205, 225, 245
5x5 pendlay rows, all at 205
3x10 Low pulley close grip seated row, 150, 200, 255
5x5 Single armed bent over dumbell row 100, 105, 110, 115, 120
EMOM5
6 GHD sit ups
6 30 lb d-ball slams
3:00 steady state row for cooldown
Warm up.
Burgener warm up.
6 sets of 3 squat cleans, 1 jerk.
95, 115, 145, 155, 165, 170
Emom10
5 muscle cleans, 1 press, 95 lbs
10 double unders
