Thursday 8/31/17

9:00a
Dynamic Bench Press
8x3 (205lbs)
(Rest :45 between sets)

No rest between movements:
Pec Deck (120) 8+2 eccentric
Weighted Dip (90) 8+6 Bwt
Triceps Ext (60) 8+2 eccentric

No rest between movements:
Nautilus Pullover (210) 8+2 eccentric
Wt. Chin-up (25) 8+6 Bwt
EZ Bar Curl (80) 8+2 eccentric

No rest between movements:
15-12-9
Face Pull (60)
Plate Raise (35)

100 Band Pull Aparts

1:00 Plank Hold
___________________

7:00p
5 rounds:
20yrd Sled Push 225lbs
40yrd Shuttle Run
20yrd Sled Push 
Rest while partner works
40yrd Sled Push 225lbs
80yrd Shuttle Run 
40yrd Sled Push 
Walk 2:00

Wednesday 8/30/17

Power Clean
1x5 (185)
1x5 (205)
1x3 (225) T&G
1x3 (245) T&G
1x3 (265) T&G

For time: (18:14)
30 Calories on The Assault Bike
10 DBall Over the Shoulder 150lbs
30 Calorie Row
10 DBall Get-ups 100lbs
30 Burpees to a plate
10 DBall Over the Shoulder 150lbs

Tuesday 8/29/17

7:30a 
Lat Pulldown
10 x (100,120,140,160,180)

Chest to Bar Pull-ups 
3x9, 3x7, 3x5 
(rest 1:00 between sets)

No rest between exercises:
10 Nautilus Super Pullover (180)
15 Neutral Grip Seated Row (140)
10 EZ Bar Curls (80) 

100 Band Pull Aparts
______________________

7:00p 
3 rounds for time: (17:01)
400m Run 
25 Push-ups 
50 Air Squats 
25 Push-ups 

Monday 8/28/17

Trail Run
Telegraph Pass 33:28

Sunday 8/27/17

For time: (29:23)
100 Nautilus Super Pullovers  (140)
100 Seated Dip Machine (90)
100 Seated Rows (140)
100 Chest Press (90)

Single-Arm Nautilus  Curls (:03 eccentric)
12x (120)

Triceps Extension
15x (60)

100 Band Pull Aparts 

Saturday 8/26/17

Mount Humphreys Climb
2:47 to Summit

Thursday 8/24/17

2 rounds:
Pre-exhaustion
Nautilus Super Pullover 200x9 / 200x7
Supinated Lat Pulldown 140x9 / 140x9
(rest 2:00 between rounds)

Dynamic Bench Press
65% 8x3
(rest :45 between sets)

Weighted Parallel Bar Dip
3-2-2-1-1-1 (90-115-135-160-180x-160)
(rest 1:00 between sets)

2 rounds:
Drop Set
Seated Dip 130x8/100x8/70x8/40x20
(rest 2:00 between sets)

3 rounds:
15 Face Pulls (50)
15 Triceps Extension (50)
15 Plate Raises (25)
(rest :30 between rounds)

100 Band Pull Aparts

Wednesday 8/23/17

Every 1:00 for 10:00
1 Clean (185/195/205/215/225/235/245/255/265/275)

2 rounds for time: (23:15)
200m Farmers Walk 70lbs (each hand)
1:00 Wall Sit
800m Run
1:00 Plank Hold

200 Hundred Band Pull Aparts
100 Band Side Pulldowns

Tuesday 8/22/17

7:30a
2 rounds. No rest between exercises:
8 Nautilus Super Pullovers (200)
8 Chest to bar Butterfly Pull-ups
15 Russian Kettlebell Swings (62)
(Rest 3:00 between rounds)

2 rounds. No rest between exercises:
8 Pec Deck 110
6 Barbell Bench Press 205/185
8 Machine Dips 90
(Rest 3:00 between rounds)

2 rounds. No rest between exercises:
12 Single Arm Nautilus Curls (110)
12 Fat Bar Triceps Extension (60)
(Rest 2:00 between rounds)

100 Band Pull Aparts

15-12-9
Face Pull (50)
Plate Raise (25)
(No rest between rounds)

1:30 Plank Hold
____________________

7:00p
5x8 Butterfly Chest to Bar Pull-ups

With a partner for time: (11:25)

50 Thrusters 75lbs

70 Pull-ups

90 Wall Ball Shots 20lbs

110 Kettlebell Deadlifts 70lbs (each hand)

Sunday 8/20/17

7:30am
No rest between exercises:
10 x Nautilus Super Pullovers (200)
7 x Weighted Chin-ups (25)
8 x 45 Degree Bent Row (140)
8 x EZ Bar Curls (80)
8 x Russian Kettlebell Swings (106)

Rest 5:00

No rest between exercises:
6 x Nautilus Super Pullovers (200)
8 x Chin-ups
8 x 45 Degree Bent Row (130)
8 x EZ Bar Curls (80)
8 x Russian Kettlebell Swings (106)

Rest 5:00

No rest between exercises:
13 x Pec Deck (90)
8 x Weighted Dips (50)
8 x Strict Press (95)
6 x Close Grip Chest Press (100)
8 x Nose Breakers (80)

Rest 5:00

No rest between exercises:
8 x Pec Deck (110)
8 x Weighted Dips (50)
8 x Strict Press (95)
7 x Close Grip Chest Press (80)
6 x Nose Breakers (80)


1:30 Plank Hold
_______________________

6:00pm
Trail Run
Telegraph Pass (not timed)

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)

Thursday 8/101/7

9:00a 

Superset 

Bench Press 7-5-3-5-5 (225-245-265-245-225) 

Seated Row 5x9 (160)  

(rest 1:00 between sets)

Pre-Exhaustion Set

Nautilus Super Pullover 3x9 (140)

Supinated Lat Pulldown 3x9 (130)

(rest 1:00)

Superset

Weighted Dip 7-5-3-5-7 (45-70-90-70-45) 

EZ Bar Curl 5x7 (85)

(rest 1:00)

_______________________

7:00p 

5 rounds:

:10 Sled Push (225)

(rest :20)

:20 Sled Push

(rest :40)

:30 Sled Push

(rest 2:30)

Tuesday 8/8/17

Nautilus Super Pullover
12 (120)
10 (140)
8 (160)
6 (180)
(rest 1:00 between sets)

Seated Dip
12 (120)
10 (140)
8 (160)
6 (160)
(rest 1:00 between sets)

Seated Row
12 (140)
10 (160)
8 (180)
6 (200)
(rest 1:00 between sets)

Giant Set
15 Nautilus Super Pullover (120)
12 Seated Dip (120)
15 Seated Row (140)
(no rest between exercises)

Superset
6 Tempo Single-Arm Nautilus Curls 6060 (100)
6 Tempe Wide Grip Triceps Extensions 6060 (60)
(rest 1:00 between rounds)

100 Band Pull Aparts

Monday 8/7/17

Trail Run at south Mountain
Marcos D
e Niza (32:29)

Sunday 8/6/17

Superset 

8x8 Nautilus Super Pullover 120lbs

8x6 Pull-ups (kipped)

(Rest 1:00)

Superset

8x8 Seated Dip (110)

8x8 Seated Row (150)

(Rest 1:00)

Superset

3x15 Close Grip Press (100)

3x15 Face Pull (50)

(Rest 1:00)

AMRAP 3:00

Pec Deck 8-8-5-5-5-5 (70)

(Supposed to be unbroken sets of 8. Blew up)

AMRAP 3:00

Triceps Ext 8-8-8-8-8-8 (50)

AMRAP 3:00

Single Arm Nautilus  Curl 8-8-8-8 (90)

100 Band Pull Apart

Saturday 8/5/17

7:00a Track
Dynamic Warm-up
3x150m Run (walk back recovery)
_______________

8:30a
Deadlift
1x1 (275,315,365,405,455)


Touch and Go Deadlift
1x2 (405)
1x3 (365)
1x4 (315)
1x5 (275)

Floating Deadlift
3x10 (225)

Yoke Walk
100' (185)
100' (285)
100' (375)

Thursday 8/4/17

8:00am
Superset
Bench Press 6-4-2-4-6 (225-245-265-245-225)
EZ Bar Curl 5x8 (85)
(rest 1:30 between rounds)

3 rounds:
1 Weighted Dip (135)
(rest :30)
1 Weighted Pull-up (70)
(rest :30)
5 weighted Dip (90)
(rest :30)
5 Weighted Pull-up (35)
(rest :30)

3 rounds:
15 Seated Dip (100)
15 Wide Grip Seated Row (110)
(rest 1:00 between rounds)

2 rounds:(all at tempo 6161)
6 Single-Arm Nautilus Curls  (90)
6 Triceps Extensions (40)
6 Plate Raise (25)
(rest 1:00 between rounds)
_________________

4 Man Sprint Relay
5x 40yrd Sled Pull (90)
(rest 3:00)
4x 40yrd Sled Pull (135)
(rest 3:00)
3x 40yrd Sled Pull (180)
(rest 3:00)
2x 40yrd Sled Pull (225)
(rest 3:00)
1x 40yrd Sled Pull (270) 
 

Wednesday 8/2/17

Block Power Clean (BK)
2 Waves:
1x3 (185)
1x3 (205)
1x3 (225)
(start a set every 1:00)

Clean
2x2 (185)
1x1 (205)
2x1 (225)
3x1 (245)

Back Squat
2 Waves:
1x3 (225)
1x3 (275)
1x3 (315)

Tuesday 8/1/17

4 rounds: (:03 eccentric)
8 Seated Dips (100)
(rest :30)
8 Close Grip Chest Press (100)
(rest :30)

3 rounds: (:05 eccentric)
6 Pec Deck (80)
(rest 1:00)

4 rounds: (:03 eccentric)
8 Nautilus Super Pullover (120)
(rest :30)
8 Supinated Lat-Pulldown (120)
(rest :30)

10,8,6 (:08 eccentric)
Single-Arm Nautilus Curl (100)
(rest 2:00)

15-12-9
Face Pull (50)
Triceps Ext (50)
Plate Raise (35)
(rest :30 between rounds)

100 Band Pull Apart