2/18
2 alternating sets of:
A1. 8 Dual Dumbbell Shoulder Presses
*8/side
Rest 30 seconds
45
A2. 2-3 Weighted Pull-Ups
*heavier than last session
Rest 90 seconds
60
B.Every minute for 6 minutes (3 rounds):
Minute 1 – 5-8 Standing Single Leg Natural Knee Extensions
Minute 2 – 6-10 single leg FHL Calf Raises
*reps are per side
Did as warm up due to early time and tight time schedule today
C.For time:
3-2-1:
Rope Climb to 15′
60-40-20ft
HSW
Hs walk was poop today, on a tight time scheudle so didn’t have the proper time available to due my due diligence of the warm up i need for hs walking – 6:20 – did legless rope climb from seated for rc to 12ft
D.2 Sets, each for Time
75 Double Unders
15 Deadlifts @ 225/155
15 CTB Pull-ups
— rest 3-5 min on Row/Bike/Ski —
2:14 & 1:57 – dropped the deadlift in the first set and really shouldn’t have done that, just powered through the 2nd round c2b felt decent
2/20
A.Back Squat
Set 1 – 1 rep @ 95%
Set 2 – Max reps @ 84%
Set 3 – Max reps @ 84%
Rest as needed
*Build to 95%, then 2 sets of AMRAP (-1) @84%
Built to 355 – have no idea what numbers are right now but pretty pleased about hitting this and it was a little grindy but not too bad, there was no fear that i would have to grind out and fight for it, get constant movement. 4 & 4 on max rep @ 84 loading @ 315
B.Shoulder Press
Set 1 – 1 rep @ 95%
Set 2 – 4-5 reps @ 80-84%
Set 3 – 4-5 reps @ 80-84%
Rest as needed
*Build to 95%, then 2 sets of 4-5 reps @80-84%
155 & 4 @ 125
C.Deadlift
Set 1 – 1 rep @ 95%
Set 2 – 8-10 reps @ 45-60%
Set 3 – 8-10 reps @ 45-60%
Set 4 – 8-10 reps @ 45-60%
Rest as needed
*2-3″ deficit
*Build to 95%, then 3 sets of 8-10 reps @45-60% 1 RM
*focus on glute engagement, bracing in bottom position
*Drop 5-10% on all 1RM’s if needed today if feeling tired/beat to ensure you’re getting quality training in.
405 and 10 reps x 3 sets @ 205 – should’ve gone 225 but wasn’t sure how the deficit would feel
D.As Many Rounds and Reps as possible in 3 minutes:
4 Devil’s Presses @ 50/35 lbs
Dumbbell Front Rack Walking Lunge Steps 25 feet @ 50/35 lbs
4+3 – the turnaround was the tricky part in transitions, knowing it was only 3 minutes it was definitely easy to tell myself to get uncomfortable, i would do 3 DP immediately after finishing lunge and then leave the db down turnaround and do last rep to go right into lunge.
*Masters 55+ = 35/20LB DBs
–rest 3 minutes–
E.As Many Rounds and Reps as possible in 3 minutes:
6 Dual Dumbbell Front Squats @ 50/35 lbs
3 Shuttle Runs
*Masters 55+ = 35/20LB DBs
**Shuttle Run = 25ft down and back
–rest 3 minutes–
5 + 1 shuttle run
F.As Many Rounds and Reps as possible in 3 minutes:
3 Wall walks
8 Box Jumps 24/20 inches
3 even I ate it bad on the box on my last rep of the first round. So when i completed that rep and went to the WW i laid on the ground for a little bit as the pain was kicking in right away. The next round of box jumps wasn’t easy, i wasn’t gun shy but my shins were still hurting, and i got both of them. The 3rd round was better but the pain was starting to numb and i lost so much time while on the ground.
2/20
2-3 sets:
3 alternating sets of:
A1.8-10 Dumbbell Flat Bench Presses (2020 tempo)
Rest 30 seconds
A2.8-10 Ring Dips (2020 tempo)
Rest 90 seconds
8 @ 50 and 8 on ring dip, i had to break up the ring dips in 2 sets on the 2nd round and 3 on the 3rd, the tempo got me.
B.Every minute for 6 minutes (2 rounds):
Minute 1 – 6-8 Neutral Grip Landmine Rows (2020 tempo)
Minute 2 – Max Dumbbell Bicep Curls for 40 seconds
Minute 3 – Rest
*landmine rows should be HEAVY
*bicep curls: alternating sides, controlled tempo/squeeze – moderate load
20 reps @ 20 pounds per hand on curls and 90 pounds added to the bar on landmine rows
C.3 Sets, each for Time:
15/12 Cal Row
15 Bar Facing Burpees
3-2-1 rope climbs (set 1 = 3 RC, set 2 = 2 RC, Set 3 = 1 RC)
— rest 1:1 —
Scoring
Time (lower is better)
No hanging rope access today, so i hung a rope from the pull up rig and did rope pull ups and then into foot clamp drills after finishing burpee. With that being said, i decided re really push the row and burpee since I wouldn’t get full practice of rope climb. 1:20 – 1:17 & 1:13
D.3 Sets, each for Time:
15/12 cal Echo Bike
60 Double Unders
24-20-16 GHD situps (set 1 = 24 reps, set 2 = 20 reps RC, Set 3 = 16 reps)
60 Double Unders
— rest 1:1 —
Scoring
Time (lower is better)
**Masters 55+ = Abmat Sit-ups in place of GHDSUs
3:17 – 3:13 – 3:02 – never broke on the GHDSU so kind of excited about that, but i did slow down to adjust my butt on the seat, so i did kind of stop for that but that was a quick seat readjustment and right back into it
E.Extra Credit KB work:
Every minute for 8 minutes (2 rounds):
Minute 1 – 6-12 One-Arm Kettlebell Snatches
Minute 2 – 6-12 Dual Kettlebell Overhead Walking Lunge Steps
Minute 3 – 6-12 Single Arm Kettlebell Clean and Jerks
Minute 4 – 6-12 Single Arm Kettlebell Overhead Squats
*6 reps/side
Did for quality and didn’t go on a clock, do 3 movements and omitted the dual overhead lunge