June 27, 2017

June 7, 2017 Dodgeball

  • Dodgeball: 90 minutes

June 6, 2017 Treadmill

aaaand the weather is shit again. of course. 

  • Treadmill: 2 miles / 18 minutes

June 4, 2017 FUll Body

Legs are a bit fatigued after hammering myself on the track yesterday...not pushing my luck here.

  • Squats:  315*1 335*1 345*1 355*1 365*1
  • Front Squats: 225*1 245*1 265*1 275*1 285*1 300*1
  • BB Incline: 185*3 205*3 225*1,1,1,1,1
  • Pull-Throughs: 150*1, 10
  • BB Rows: 225*5 245*5 265*5
  • Standing Press: 135*5, 5 exhausted
  • DB Farmers: 120*70, 45
  • FS Paloffs: 40*10, 10

June 5, 2017

May 28, 2017 Full Body

Worked in hex farmers at the end here, did an extra set of them...went home and fell asleep for an hour. 

  • Front Squats: 225*2 245*1 265*1 285*1
  • Squats: 315*2 335*1 355*1 375*1
  • BB Incline: 185*3 205*3 225*2,2,2,2,2-cluster
  • Pendlay Rows: 165*5 175*5 185*5
  • Hex Farmers: 405*95, 60, 65
  • Ab-Wheel: 10, 10

May 27, 2017 Conditioning

My gym finally got a prowler sled!  There was some hippy music festival going on by the track, so I took advantage of the prowler and did a bunch of pushes with it, using the vertical poles. 

  • Prowler Pushes: 135*1 180*1 225*1 270*1 315*1 360*1 405*1 360*1 315*1 270*1 225*1 180*1 135*1,1

May 25, 2017 Full Body

I was worried I'd be a bit dead legged, but that was not the case here, still got the deadlifting in, and hit 490 which I'm happy with.  I think next week is a scheduled off week from this workout, but I'll have to check.

  • Deadlifting: 315*1 365*1 405*1 425*1 445*1 460*1 480*1 490*1
  • HPS: 135*3 145*2 150*2
  • Bench Press: 225*3 250*1 265*1,1,1 cluster
  • Guillotine Press: 205*2 205*2
  • Sternum Pullups: 9, 5, 3 tapped.
  • Waiter Walks: 90*75
  • Wide-Stance Anti-Rotational Chops: 35*10 37.5*10

May 24, 2017 Dodgeball

Well, since sprinting has been largely a wash, I don't have to save my legs really for anything...might as well do some dodging every week until the weather clears. 

  • Dodgeball: 60 minutes