Wednesday 5/31/17

Back Squat 
5x5 (365)

Push Press (back)
5x5 (225) 

 

Monday 5/29/17

"Half Murph"
For time: (27:25)
800m Run 
50 Pull-ups 
100 Push-ups 
150 Air Squats 
800m Run 

 

Sunday 5/28/17

Assault Bike for Calories:
6x :10 work / :50 rest (44cal)
(rest 6:00)
5x :20 work / :40 rest (53cal)
(rest 5:00)
4x :30 work / :30 rest (42cal)
(rest 4:00)
3x :40 work / :20 rest (33cal)
(rest 3:00)
2x :50 work / :10 rest (23cal)
(rest 2:00)
1x 1:00 (16cal)

Total 211cal

Saturday 5/27/17

Back Squat
10x1 (365)

Thruster
1x3 (185)
1x3 9205)
3x2 (225)

10-9-8-7-6-5-4-3-2-1
Close Grip Chest Press (100)
Seated Row (150)
(no rest)

Thursday 5/25/17

Sled Push 
200yrd Shuttle (225)
160yrd Shuttle 
120yrd Shuttle 
80yrd Shuttle 
40yrd Shuttle 
(alternate sets with a partner) 

 

Wednesday 5/24/17

"Vinnie"
2 rounds for time: (30:57)
55 American Kettlebell Swings 53/35
40 Hand Release Push-ups 
30 Steps Walking Lunge 
21 Pull-ups 
15 Burpees
12 Toes to Bar 
8 Box Jump Overs 24/20 
4 Wall Walks 

 

Tuesday 5/23/17

Back Squat
1x3 (315)
5x5 (365)

Monday 5/22/17

Superset
Chest Press 15-12-9-6-6-6 (100,110,120,120,120,120)
Seated Row 15-12-9-6-6-6 (130,140,150,150,150,150)
(Rest :30)

Superset
Lat-Pulldown 3x10 (150)
Pec Deck 3x10 (70)
(Rest :30)

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

Superset
Single-Arm Nautilus Curl 15-12-9-9-9 (70)
Triceps Extensions 15-12-9-9-9 (50)
(No rest)

Band Pull
100 (red band)

4-Way Neck Flex
20-15-10

Saturday 5/20/17

Training at O.G. Gym in San Antonio, TX

Snatch
2x2 (187) 
1x1 (198) 
1x1 (209)
1x1 (220)
2x1 (231)
2x2 (198)

Clean & Jerk
3x1 (264) 

Back Squat
1x2 (315)
2x2 (365) 

Nautilus Pullover
12x (90)
10x (110)
12x (130)

Superset
Nautilus Incline Press 12-10-8 (130,150,170)
Nautilus Pulldown 12-10-8 (90,110,130)

Superset
Nautilus Chest Press 12-10-8 (130-150-170)
Nautilus Preacher Curl 10-10-10 (90,80,70)

Superset
Universal Shrug 12-10-8 (190)
Nautilus Lat Raise 12-10-8 (90)

Superset
Hammer Preacher Curl 12-10-8 (45)
Triceps Ext 12-10-8 (80)

Wednesday 5/17/17

Back Squat 
2x3 (365)
2x5 (315)
2x7 (275)

Tuesday 5/16/17

3 rounds for time: (14:50)
30 Calories on The Assault Bike
30 Russian Kettlebell Swings (62)
30 ABMAT Sit-ups

Monday 5/15/17

EZ Bar Pullover 
4x8 (115)
(rest 1:00) 

Lat Pulldown
4x8 (150)
(rest :45)

Seated Row 
4x8 (150)
(rest :30)

Face Pull
15-12-9 (40,50,60)
(rest :30)

Superset
10 Chest Press (100) 
10 Cable Curls (50)
(rest :30)

Bent Lateral Raise
3x12 (15)

Not timed:
25 Neck Harness (25)
20 Plate Raise (25)
20 Neck Harness 
15 Plate raise
15 Neck Harness
10 Plate Raise

 

Sunday 5/14/17

Back Squat
1x2 (315)
3x2 (365)

Thruster
1x3 (185)
1x3 (205)
3x2 (225)

Good Morning
4x8 (135)

6 rounds:
10 Close Grip Chest Press (90, 100,110,110,120,20)
10 Single-Arm Nautilus Curl (70)
(rest :30 between rounds)

Band Pull
100 (red band)

Band Triceps Ext
100 (red band)

Lateral Raise
15-12-9 (15)
(rest :30 between sets)

Friday 5/12/17

5 rounds:
10 Pec Deck (80)
10 Close Grip Chest Press (100)
10 Neutral Grip Lat-Pulldown (150)
(rest :30 between rounds)

~rest 2:00~

5 rounds:
10 Pec Deck (60)
10 Close Grip Chest Press (80)
10 Neutral Grip Lat-Pulldown (130)
(rest :30 between rounds)

3 rounds:
Single-Arm Nautilus Curls (70)
(rest :30 between rounds)

4-Way Neck Flex:
3x20

Thursday 5/11/17

5 rounds:
20yrd Shuttle Sled Push (225)
40yrd Shuttle Sled Push
60yrd Shuttle Sled Push
*alternate pushes with a partner
(rest 2:00 between rounds)

Wednesday 5/10/17

Back Squat 
1x5 (315)
3x5 (365)

Push Press (back) 
1x5 (185)
3x5 (225)

RDL
1x5 (185)
3x5 (225) 

Tuesday 5/9/17

15-12-9-9-9
Close Grip Chest Press (100)
Supinated Seated Row (150)
(rest :30 between rounds)

3 rounds:
DB Curls (35)
DB Press (35)
(rest :30 between rounds)

3 rounds:
Single Arm Nautilus Curls (70)
Triceps Ext. (60)
(rest :30 between rounds)

3 rounds:
12 Cable Curls (30)
12 Lateral Raises (15)
(rest :30 between rounds)

Sunday 5/7/17

Bench Press
1x5 (245)
1x5 (225)
1x4 (245)
1x4 (225)
1x3 (245)
1x3 (225)
1x2 (245)
1x2 (225)
1x1 (245)
1x1 (225) 

Strict Press 
1x5 (115)
1x5 (135)
1x5 (155)
1x5 (135)
1x5 (115) 

Pec Deck 
12x (80)
10x (80)
8x (80)
6x (80) 

Triceps Ext.
12x (60) 
10x (60)
8x (60) 
6x (60) 

 

Saturday 5/6/17

Snatch
1x1 (205)
1x1 (215)
5x1 (225) 

Clean + Thruster
1+1 (225)
3(1+1) (245)

Back Squat 
1x2 (315)
1x2 (335)
4x2 (365) 

 

Thursday 5/4/17

Death by 10yrd Sled Push 
Min 1: 10yrd (210)
Min 2: 20yrd Shuttle
Min 3: 30yrd Shuttle
Min 4: 40yrd Shuttle
Min 5: 50yrd Shuttle
Min 6: 60yrd Shuttle 

(rest 8:00)

Death by 10yrd Sled Pull
Min 1: 10yrd (210)
Min 2: 20yrd Shuttle
Min 3: 30yrd Shuttle
Min 4: 40yrd Shuttle
Min 5: 50yrd Shuttle

(rest 8:00)

200yrd Sled Push (110)

(rest 5:00)

200yrd Sled Pull (110)

Wednesday 5/3/17

Back Squat
1x5 (275)
1x5 (315)
2x5 (365)

Push Press (back)
1x5 (185)
2x5 (225)

RDL
1x5 (185)
2x5 (225)

Not timed:
40 ABMAT Sit-ups
20 Russian KBS (80)
30 ABMAT Sit-ups
15 Russian KBS
20 ABMAT Sit-ups
10 Russian KBS

Tuesday 5/2/17

5 rounds:
8 Barbell Pullover (95)
8 Close Grip Bench Press (135)
(rest 1:00)

4 rounds:
8 Barbell Curls (65)
8 Bent Rows (140)
(rest 1:00)

15-12-9
Face Pull (60)
Triceps Ext (60)
Plate Raise (25)
(rest :30)

Band Triceps Ext 
100 (red band) 

Band Pulls
100 (red band)

Neck Harness
21-15-9 (35)