Last Few Sessions

Sunday, April 22, 2018 @ Vault Barbell

Chin-up 4 x 6

Log Press 3 x 5 @ 135, 2 x 3 @ 185, 2 x 3 @ 205, 2 x 3 @ 225

Band Face Pull 3 x 15

Farmers Walk 4 x 100 feet @ 200lbs

Yoke Walk 2 x 100 feet @ 455lbs, 2 x 100 feet @ 545lbs

 

Monday, April 23, 2018 @ CSIO

CSR 3 x 12

KB Swing 3 x 10

MB Scoop Throw 3 x 5 @ 50-40-30-20-10lbs

MB Shouldering 3 x 10 @ 150lbs

 

Tuesday, April 24, 2018 @ AC Hub

TGU 3 x 1

a1) Military Press 5 @ 20kg, 5 @ 40, 5 @ 60, 3 @ 67, 3 @ 75, 5 @ 85kg

a2) Band Face Pull 3 x 15

b1) Front Squat 5 @ 70/90/110kg

b2) Box Jump 3 x 5 @ 36″

c) Squat 5 @ 110kg, 5 @ 150, 3 @ 165, 3 @ 190, 3 @ 210kg (belt)

d) High Bar Squat 3 x 10 @ 110kg

e1) DB Bench Pull 4 x 12

e2) Calf Raise 3 x 15

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Front Squat, Deadlift and Accessories

Monday, April 9, 2018 @ AC Hub

Cat-Camel, hip 90-90, hip CARs

Scap Push-up/Floor Slide 2 x 10

a1) Turkish Get-up 3 x 1 each

a2) Crawl 3 x 20m

b1) Front Squat 2 x 5 @ 60kg, 5 @ 90, 3 x 5 @ 110kg

b2) Paused Box Jump 3 x 5

c) Deadlift 5 @ 110kg, 5 @ 150/165/190kg

d) DB Bench Pull 4 x 12

e1) DB Incline Press 3 x 12 @ 90lbs

e2) Calf Raise 2 x 15

f) 6 Way Shoulder 2 x 10

 

 

 

Jumps, Front Squat, Bench Press and Accessories

Thursday, April 5, 2018 @ AC Hub

Missed logging a few this past week.

a1) Turkish Get-up 3 x 1 each

a2) Single Arm Farmers Walk 3 x 25 yards each side

b1) Front Squat 5 @ 60kg, 5 @ 90, 5 @ 112, 5 @ 130, 5 @ 146

b2) Box Jump 5 @ 30″, 2 x 5 @ 36″

c) Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 95, 5 @ 110, 8 @ 125 – pause first rep of each set.

d) Bench Pull 10 @ 70kg, 3 x 10 @ 80

e1) Reverse Lunge with Front Foot Elevated 3 x 10 @ 50lbs bulgarian bag

e2) Calf Raise 2 x 15

Last Two Sessions

Wednesday, March 21, 2018 @ Home

a1) TGU 3 x 1

a2) Tall Kneeling KB Lift 3 x 5 each side

b) Military Press 5 @ 45, 5 @ 95, 3 @ 145, 3 @ 160, 10 @ 180

c1) KB Swing 3 x 6

c2) Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 140, 5 @ 170, 3 @ 422lbs, 1 @ 472lbs

d1) Pendlay Row 4 x 10 @ 70kg

d2) SL KB DL 3 x 8 @ 40kg

 

Monday, March 26, 2018 @ Vault

Cat-Camel, Hip 90-90, Hip CARs

TGU 3 x 1

a1) Seated Jump 3 x 5

a2) Squat 2 x 5 @ 70kg, 5 @ 105, 5 @ 145, 3 @ 160, 3 @ 185, 3 @ 205, 1 @ 215 (belt), 1 @ 225 (belt)

b) Military Press 5 @ 40/50/60/70/80/85/90kg

c) Chin-up 5 x 6

 

Front Squat, Deadlift and Accessories + Power Circuit, Accessories and Intervals

Sunday, March 18, 2018

Cat-Camel, Hip 90-90

a1) TGU 3 x 1

a2) Crawl 3 x 20 metres

b1) Repeat Vertical Jump 3 x 5

b2) Front Squat 2 x 5 @ 135, 5 @ 225, 3 x 5 @ 280

c) Deadlift 5 @ 120kg, 5 @ 160, 3 @ 185, 3 @ 205, 5 @ 185 (straps), 10 @ 160 (straps)

d1) Chest Supported Row 4 x 12

d2) DB Military Press 3 x 12 @ 60lbs

 

Monday, March 19, 2018 @ AC Hub

a1) Explosive Push-up 3 x 5

a2) MB Slam 3 x5

a3) Scoop Throw 3 x 5

b1) Back Extension 3 x 10

b2) Squat with Bulgarian Bag 3 x 10

b3) Stir the Pot + Rollout 3 x 10

Gibala 10 mins bike workout

Front Squat, Bench Press and Accessories

Saturday, March 17, 2018 @ AC Hub

Been getting my sessions in but not great at logging them lately.

Cat-Camel, Hip 90-90

a1) Turkish Get-up 3 x 1 L/R @ 35lbs

a2) Single Arm Farmers Walk 3 x 20 metres @ 44kg

b1) Squat Jump with Bulgarian Bag 3 x 5

b2) Front Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 130, 3 @ 145, 1 @ 162, 1 @ 180kg

c) Bench Press 2 x 5 @ 70kg, 5 @ 100, 5 @ 113, 3 @ 128, 1 @ 143kg – pause first rep of each set.

d1) Bench Pull with Pause 4 x 10 @ 60kg

d2) Calf Raise 3 x 15

e) Bulgarian Squat 3 x 10

Front Squat, Bench Press and Accessories

Tuesday, February 27, 2018 @ Stadium

a1) Side Plank with Adductor Squeeze 3 x 20 sec

a2) Repeat Vertical Jump 3 x 5

b) TRX Row with pause 3 x 12

c) Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 265, 3 @ 300, 3 @ 340

d) Bench Press 2 x 5 @ 135, 3 @ 230, 3 @ 265, 4 @ 295 – pause first rep of each set.

e) Reverse Lunge 3 x 10

f) Calf Raise 2 x 15