Archive for April, 2018

Last Few Sessions

Posted: April 24, 2018 in Uncategorized

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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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

 

 

 

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