11.15.17

A. Zombie Squat Clusters 3.3.3 rest 30 seconds btwn reps rest 2 min x5

125, 125, 130, 130, 135.
B1. Sumo Stance KB Deadlifts rest 5 REps with 3 seconds eccentric rest 1 min x5

2x24kg KB for each round
B2. Box Squats 5 Heavy reps rest 1 min x5

155, 160, 160, 160, 165. 165 felt slow and tough, but made it
B3. Hack Squats 10 REps with 3 second Eccnetric Rest 1 min x5

These felt weird on the knees so skipped them today
B4. 5 Glute Ham Raise Ngative 5 second eccnetric rest 1 min x5

completed!
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Shin Protocol 
A1. Single Leg Calve Raises 10 reps each foot with 3 second eccentric rest as needed x3-4
A2. Towel Scrunch up 10 reps each foot rest as needed x3-4
A3. Instrinsic foot muscle toe raises 5 reps with big toe 5 reps with other 4 toes each foot x3-4
A4. Sieza Sit As low as possible with heels touch 30 seconds x3-4 seconds 

Completed 3 rounds

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11.14.17

A. Weighted Pull up 3 Reps @ 8lbs with 3 second concentric rest 90 seconds perform until speed of contraction begins to slow

did 2 reps instead of 3…completed 2 sets
B. AMRAP Strict Pull ups rest 1 min x5

4, 3, 3, 2, 2

1 min rest is still hard

C1. 10 Scap Pull ups see video rest 1 min x5 https://www.youtube.com/watch?v=XIkPI-_80r4

completed
C2. Laying Dumbell Extension 30 reps rest 1 min x5

bumped up to 15lbs…triceps are sore today, not quite as bad as last week
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10 Rounds for time
50ft Zercher Carry
50ft Barbell Banded in KB Walk 
10 Burpees

just realized I did 100 ft instead of 50 ft…whoops

Used axel bar + 110lbs for Zercher, much harder than the 90lbs last week. Used 85lbs + 12kg/side hanging for BB banded w/ KBs, could have gone a little heavier there.

Took 23:58, was moving slow and steady the whole time. Finished 5 rounds around 12:10, so felt like I paced pretty evenly.
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A1. 10 Alternating Single Arm Overhead REver landmine lunges each arm will go overhead perform 10 alternating lunges then move onto next arm rest 1 min x3

messed this up and did 5 reps and then switched.
A2. 12 Alternating V ups rest 1 min x3

completed

11.13.17

A. Back Squat 6 Reps @ 85% 

completed, at 215lbs


B. Bench Press 6 Reps @ 85% 

completed 2 reps, but was having some pain in the palm of my hand so stopped. Tweaked in Sat stretching so hopefully it’ll be back to normal soon?
C. Deadlifts 3 Reps @ 85% 

completed at 275lbs. These felt slow as fuck.

 
D1. Sorensen Hold + 90/90 Trunk Rotation 10 Alternating reps focsuing on Rotating from Thoracic spine x5

completed
D2. Banded Pull through 18-20 reps rest 30-60 seconds x5

completed, green band
D3. Glute Bridge Slide outs 6 slow and controlled reps rest 30-60 seconds x5 https://www.youtube.com/watch?v=26GAH0t4DUw
*Like this but with both feet

completed…no sliders so used socks on wooden platform
D4. Single leg Feet Elevated Glute Bridges wtih dumbell on hips rest 30-60 seconds x5

20lbs x10 reps for 3 sets, then 30lbs x8 for the final 2

11.11.17

40 Sets *Unless you are unable to recover if you can’t recover terminate and Z1 Spin remainder of time
15 Second AB @ 170 BPM *Might take a few rounds to find out what RPM this is for you.
recoverin 45 seconds back down to 135 BPM

Took my time warming up, but didn’t go as well. Made it 16 sets and then couldn’t get watts up as high. HR was going about 150 consistently though!
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A1. Single Leg Calve Raises 10 reps each foot with 3 second eccentric rest as needed x3-4
A2. Towel Scrunch up 10 reps each foot rest as needed x3-4
A3. Instrinsic foot muscle toe raises 5 reps with big toe 5 reps with other 4 toes each foot x3-4
A4. Sieza Sit As low as possible with heels touch 30 seconds x3-4 seconds 

completed. My sieza sit is still a work in progress 🙂

11.10.17

A. Back Squat 5 Reps @ 80% Rest 90 seconds perform Until Speed of contraction begins to slow 
*try this this week with lifters
hey made 2 sets! First set, only the last rep or two felt slow, second set, got a lot harder. Used 205lbs
B. Defecit Deadlift 5 Reps @ 70% Rest 90 seconds perform until speed of contraction begins to slow
Made 3 sets @ 225lbs. First felt great, second felt Ok, third felt tough
C. Banded Bench Press 5 rep @ 55% 1rm rest 90 seconds perform until speed of contraction begins to slow
haha this one I could have gone all day. Stopped after 8 sets. Used 95lbs plus red bands
D1. 10 Alternating Bird Dogs with dumbells rest 1 min x3
used 5lbs, completed
D2. Laying Straddle LEg Raises 10 reps rest 1 min x3 https://www.youtube.com/watch?v=_LcsS5_pTSY
completed

11.8.17

A. Zombie Squat Clusters 3.3.3 rest 30 seconds btwn reps rest 2 min x4
Used 125lbs for all set, tried to work on pushing my traps up more, maybe it worked? Maybe the cluster made it a little easier to go heavy
B1. Sumo Stance KB Deadlifts rest 5 REps with 3 seconds eccentric rest 1 min x4
Used single KB 106lbs for all sets
B2. Box Squats 5 Heavy reps rest 1 min x4
145, 155, 155, 165 – wasn’t sure how heavy to go because I knew I would be a little fatigued with the short rest between the other exercises, but these felt OK. Could stand to keep the shins a little more vertical
B3. Hack Squats 10 REps with 3 second Eccnetric Rest 1 min x4
These were weird…a good quad burn though. Used 85lbs for all sets
B4. 5 Glute Ham Raise Ngative 5 second eccnetric rest 1 min x4
These have gotten a lot better! didn’t need a band but not quite getting full ROM yet
+
Shin Protocol 
A1. Single Leg Calve Raises 10 reps each foot with 3 second eccentric rest as needed x3-4
A2. Towel Scrunch up 10 reps each foot rest as needed x3-4
A3. Instrinsic foot muscle toe raises 5 reps with big toe 5 reps with other 4 toes each foot x3-4
A4. Sieza Sit As low as possible with heels touch 30 seconds x3-4 seconds 
3 sets completed

11.7.17

A. Weighted Pull up 3 Reps @ 7.5lbs with 3 second concentric rest 90 seconds perform until speed of contraction begins to slow

Did 2 reps instead of 3…only made it through 2 sets. Not a great pulling day
B. AMRAP Strict Pull ups rest 1 min x4

3, 3, 2, 2 Short rest was hard
C1. 10 Scap Pull ups see video rest 1 min x4 https://www.youtube.com/watch?v=XIkPI-_80r4

Completed
C2. Laying Dumbell Extension 30 reps rest 1 min x4

Completed…read this as laying down Tricep DB extensions? Used 1 10lbs DB…and my triceps were super sore today!!
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10 Rounds 
100ft Farmers Carry
100ft Zercher Carry
10 Burpees
Rest 90 seconds btw rounds 

Used 72lbs per hand for the KB and axel plus 45lbs per side for Zercher. Probably could have gone slightly heavier on both, but our next KB weight up is 106lbs, which seems like a big jump:

1:40, 1:40, 1:45, 1:45, 1:40

1:40, 1:45, 1:35, 1:30, 1:30

Sped up the burpees a little towards the end

A1. 10 Alternating Single Arm Overhead REver landmine lunges each arm will go overhead perform 10 alternating lunges then move onto next arm rest 1 min x3
A2. 12 Alternating V ups rest 1 min x3
Forgot these!