Friday 8/18/17

Trail Run
Telegraph Pass 35:11

Thursday 8/17/17

No Rest Between Exercises:
Nautilus Pullover (160) 10 Reps + 3 Negatives
Weighted Chin-up (25) 7 Reps + 1 Negative
Pec Deck (80) 8 Reps + 3 Negatives
Weighted Dip (70) 8 Reps
EZ Bar Curl (85) 8 Reps + 3 Negatives
Triceps Pushdown (60) 8 Reps + 3 Negatives

Rest 6:00

No Rest Between Exercises:
Nautilus Pullover (180) 7 Reps + 3 Negatives
Weighted Chin-up (25) 4 Reps + 4 at Bwt
Pec Deck (80) 8 Reps + 3 Negatives
Weighted Dip (70) 4 Reps + 4 at Bodyweight
EZ Bar Curl (85) 6 Reps + 3 Negatives
Triceps Pushdown (60) 8 Reps + 3 Negatives

Wednesday 8/16/17

Clean & Jerk
2x2 (185)
1x1 (205)
1x1 (225)
2x1 (245)
1x1 (265)
2x1 (285)

Deadlift (T&G)
1x3 (405)
1x3 (455)

Floating Deadlift
1x15 (225)

AMRAP 20:00 (2 rounds)
:30 L-Sit Hold
100yrd Farmers Walk 70lbs
:30 Plank Hold
100yrd Overhead Plate Carry 45lbs
:30 Wall Sit
100' Plate Push 45lbs

Tuesday 8/15/17

No Rest Between Exercises
8 Reps at Tempo 4121 + 4 Reps of :04 Eccentric
Nautilus Super Pullover (140)
Behind the Neck Pulldown (neutral grip) (140)
45 degree Bent Cable Row (140)
Single Arm Nautilus Preacher Curl (110)
(total time: 4:40)

Rest 5:00

8 Reps at Tempo 4121 + 4 Reps of :04 Eccentric
Nautilus Super Pullover (140)
Behind the Neck Pulldown (neutral grip) (140)
45 degree Bent Cable Row (140)
Single Arm Nautilus Preacher Curl (110)
(total time: 4:35)

Rest 5:00

8 Reps at Tempo 4121 + 4 Reps of :04 Eccentric
Pec Deck (80)
Chest Press (100)
Seated Dip (80) (didn't do the 4 eccentric reps)
Triceps Push Down (60)
(total time: 3:40)

Rest 5:00

8 Reps at Tempo 4121 + 4 Reps of :04 Eccentric
Pec Deck (80)
Chest Press (100)
Seated Dip (80) (didn't do the 4 eccentric reps)
Triceps Push Down (60)
(total time: 3:35)

100 Band Pull Aparts

Monday 8/14/17

Telegraph Pass Trail Run
38:50

Sunday 8/13/17

-Pre Exhaustion Sets-
4x8 Nautilus Super Pullover (130)
4x10 Butterfly Pull-ups
(rest 1:00 between rounds)

-Compound Sets-
3 x 1.5 Press (135)
8 x Seated Dips (110)
(rest 1:00 between rounds)

-Supersets-
3x15 Close Grip Chest Press (100)
3x15 Fat Grip Seated Row (130)
(rest 1:00 between rounds)

Fat Grip Triceps Pushdown
12 x (60)
10 x (70)
8 x (80)
6 x (90)
(rest :30 between sets)

Single Arm Nautilus Curl
8 x tempo 4121 + 4 x :04 Eccentric (110)

Band Pull Aparts
100

Saturday 8/12/17

Back Squat
1x3 (264)
1x3 (286)
1x3 (308)
3x3 (330)

Front Squat
4x10 (88)

Russian Kettlebell Swing
3x20 (62)
(rest 1:00 between sets)