Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed
*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg)
B.
Ten sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 50% of 1-RM
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 65+%
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.
C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 80-85%
Rest 2 minutes between sets
D.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Ski Erg or Row
15 Toes-to-Bar
Rest 5 minutes, and when the running clock reaches 20:00…
Eight sets for times of:
20/15 Calorie Bike Erg or Assault Bike
Rest 30 seconds
E.
Four sets sets of:
Bearhug Sandbag Squat + Lunge Right + Lunge Left + 50-Foot Carrry (150/100 lbs) x 6 reps
Rest 90 seconds
*If you don’t have access to Sandbags then perform Front Racked Double Kettlebell or Dumbbells.
A. Done
B. 3 reps @ 130-140#, 10 reps @ 100#
C. Last set @ 315# (~85%)
D1. Sub row to 15 Burpees
6 rounds + 15 Burpees
D2. Sub to row
45/43/44/43/42/43/43/41s
E. 2 rounds
B. 75×2 90 triples at 110×6 85×10
C. 245 285 1@315 1@335 1@345 5@305 squats feeling great on this cycle
D1. With row, 8 rounds exactly
D2. With row, hard to track the times because I couldn’t figure out how to program cal intervals.
First row :43, last :40, others in that :43-46 range
E. Tomorrow?
Sooo I trained on Saturday and yesterday and both days got sidetracked working and completely forgot to log here. ?
I *think* things might be more routine ish now though ??
A) done 65
B) 60/70/80/95/85
C) 185/210/235/210 these felt great today
D) 8 + 5 Rx & echo :48/:46/:47/:46/:52/:49/:47/:50 echo
E) done w 55# KB I liked this one!
Thanks Tino! Hope your day was awesome!
Rear delt/Bi’s + Tri’s/
A . L-row an squats w/50lb db’s done.
D. 6 Rds + 7 cal ski erg
B. 65/75/85/100/110/115/120/125/130/95
warm-up: done
A. done with 30# kettlebells
B. done based off of 90# 1RM
C. done based off of 205# 1RM
D.
a) 6 rounds + 3 cal on rower, had to sprint across the gym to get to the pull-up bar lol
b) only had time for 4 sets, but I really enjoyed it! finished around 6:30 total, I didn’t really keep track though
E. Had time for two rounds, did it with 2 30# kettlebells
Looks like a solid day! Nice work!
Session 1
warm up done
A Done Landimine Row 35kg 2 kb 24kg
B Done Based in 1RM 60kg
C Done 102kg 117kg 132kg 110kg
E Done double kb 24kg
Session 2
D RX 6 Rounds + 13 cal Row
Bike 1’12” 1’12” 1’06” 1’04” 1’12” 1’07” 0’45” 0’56”
tomorrow has more!!!
More?
yes !
tomorrow will be fun
A)done
B)90/105/125/150/115×10
C)275/315/355/325×5
D)5Rds+1T2B Echo Bike
E) done with 120lbs sand bag
I had time for B-C- and the first part of D. Got in what I could between training and teaching
B: 75×5, 90×5, 100×5, 130×3, 95×10
C: 195×5, 220×3, 250×1, 235×5. All with no belt. These felt good today.
D: 20cal ski + 15TTB: 6rounds+20cal ski & 3TTB
Great work getting in what you could!
Warm up done
A) Done
B) 75/95/115/135×6/105
C) 265/305/345/315… squats just feeling great this cycle
D1) 400m run instead of row/ski: 6 rounds
D2) Bike Erg: 39, 50, 52, 50, 53, 53, 52, 50
That was enough for today lol
Crushed that first 20 on the bike! Good job being able to hold it consistent after that.
Warm up ✅
A) Landmine with 35# plate
75# sandbag
B)35/45/50/60/55
C) 150/175/195/180 should have done 185 it was really easy next time
D) 7 + 24 Rx with row
45/47/50/55/55/50/47/47
Done with Assault bike I’m pretty sure my legs turned into concrete for the 4th and 5th set ??? they did not wanna move
E) Done RX 100# sandbag
Also my glutes are destroyed from yesterday ????
Sore glutes, just means you are getting stronger! Good work!
?GAINS!!?
A: done
B: 60, 70, 80, 90, 75
C: 195, 225, 255, 225
D: 6, done
E: done (was this six reps of 50 feet for four rounds?).
Squat, lunge, lunge, walk 50 x 6 rest 90 seconds for four sets
A. Done
B. 165×3 then 125×10
C. 245/295/345/315
D. 7+20 and 14:06 on the echo bike. Forearms blew up on the row
E. Done with 150# sandbag
It can still happen with a light grip, but just make sure you are as relaxed in the hands as possible when rowing.
A) Done
B)
Set 1-2: 40kg
Set 3: 42kg
Sets 4-9: 57kg
Set 10: 44kg
C)
5 reps @ 91kg
3 reps @ 104kg
1 rep @ 117kg
5 reps at 110kg
D1. 6 rounds and 20 Cal on the rower. Toes to Bar were not helping today
D2. Did 160 Cal for time due to short on time: 7:50
E) Done with 2x 25kg Dumbbell
My body really hasn’t recovered well since friday. Hoping early bed and extra meal tonight will help!
Glad to hear you are making it priority to get past the unrecovered state!
Warm up done
A) done with kettlebells
B) 35-42-50kg
6x60kg for 3 reps
45kg for the last 10
Nothing fancy or heavy here
C) 105-120-135-127kg also nothing too fancy, but the last set is at least not bad (i guess)
D) 9 rounds with rowing
All t2b ub, but too much time maybe for transition and slow tempo on the rower, would have been nice 10 rounds
Then…
10:22 with bike erg, there was no way doing it wirh ass bike today
E) no time
But the assault bike is so much fun:)
Haha, strongly disagree 😀 It was 100% bike erg or no bike at all today
Primer and lifting all completed
D: 6+8 rowing, 11:03 on assault bike (I missed the score per rounds part and just kept a running clock ?♀️)
E: done!
Good job Jill!
Rear Delt Warm Up: done
A. Done
B. 70/80/95/115/115/115/115/115/115/95 lbs
C. I worked with 310 lb all sets
D. 5 rounds + 22 reps (with ski erg)
E. 0:55/1:15/1:20/11:31/1:27/1:18/1:22/1:15
10:28 total time
F. Done (I did five sets of reps of the complex)
Way to bring those times down!
Early morning workout today.
A. Done with 30Kg on BB and 70Kg SB
B. Done as strict OHP
30/35/40/50×6/35Kg
C. 133/152/172/162Kg(85%)
D1. Rx w/ row
9 rnds
This is 10+ on a good day.
D2. Rx with Echo
:54/:52/:56/:58/:59/1:03/:55/:59
Should’ve been sub 1:00 for all. Definitely got the HR up.
E. Done
Felt a little better today after I got moving. Back squats always make me feel better. Loved the conditioning.
Little squat therapy always helps
Warmup: ✅
A. Done
B. 65/ 75/ 95/ 115×5 / 95
C. 245/ 285/ 325/ 295
D1. 5 Rds + 5 TTB (used Airbike, aim was to do all ttb unbroken)
D2. 0:51/ 0:57/ 1:00/ 0:56/ 0:59/ 1:04/ 1:01/ 1:00
E. Done
Great work Eduardo!
Thanks
A. Done
B. 45/50/60/75/75/70/70/70/70/55
C. 135/155/170/156
D. Part 1- 5+6, rowing, then 11:46 assult bike. Man, any round 4 in the bike and the LA build up was real?
Building that threshold!!
Warm-up done
A. Landmine rows done
B. 85/105/125/135/145/145/145/145/125#
C. Did EMOM for 10 min of: 2 Power Snatch(155#) from 25# plates
D. 7+21Rx Row/10:40 Rx BikeErg(57.8/58.7/58.2/1:00.2/54.5/51.1/48.3/41.4)
E. Skipped
Skipping the most important part!! ??♂️
I know .But Cannot squat.Injured my knee.I’m waiting for MRI. I do what I can. Better than nothing?