September 13, 2018 Full Body

Not a ton of volume here, 2 days of sprinting before this. 

• DL: 315*1 365*1 405*1 435*1 455*1 475*1
• HPS: 105*3 125*3 145*1,1,1
• BB Incline: 205*8, 6, 6
• Seated Calves: 135*12, 12
• 1.5 Pullups: 7, 4, 3
• Waiter Walks: 90*100
• WSARC: 35*10, 10 

September 12, 2018 Sprinting

Bonus day here, it's gorgeous out, I couldn't resist

• 110: 5

September 11, 2018 Sprinting

• 110: 2
• 400: 2
• 50: 4

September 9, 2018 Full Body

• BB Flat (Thick Bar): 225*3 245*1 255*1 265*1 245*1,1,1,1
• Olympic Squats: 225*1 275*1, 1
• Good Mornings: 135*5 185*5
• BB Rows: 225*8, 8
• Standing Calves: 305*15, 15
• Pull-Throughs: 150*10, 10
• Suitcase Carries: 85*100
• NS FS Paloffs: 30*10, 10 

September 8, 2018 Sprinting

I decided to work on starts....the 60s are just brutal...I didn't think I had to rest as much between them but by the end I realized that was a mistake..

• 110: 2
• 60: 8 

September 5, 2018 FUll BOdy

Didn't sprint Tuesday.  I think the chinup first set is a record, never remember doing that many in one whack. 

• BB DL: 315*1 365*1, 1 405*1,1,1,1,1 (cluster)
• HPS: 115*3 135*3 145*3
• BB Incline: 205*6, 6, 5
• Seated Calves: 125*15, 15
• CHinups: 15, 8, 6 
• OH Press Walk: 75*75
• Dead Bugs: 10, 10 

September 2, 2018 Full BOdy

Legs are tired after max effort at track yesterday...

• BB Squats: 315*1, 1, 1, 1, 1
• Front Squats: 225*1, 1, 1
• BB Guillotine Paused Reps: 135*10 185*6, 6
• BB Rows: 250*5, 5, 5
• Standing Calves: 300*15, 15
• Mixed-Grip Carries: 75*100
• WSARC: 30*10, 10 

September 1, 2018 Sprinting

max effort here. 

• 110: 2
• 100: 2
• 110: 2
• 60: 1

August 30, 2018 Full Body

No real hangover from the big track volume on Tuesday....plus with no dodgeball the day before I had a lot more energy here. 

• DL: 315*1 365*1 405*1 435*1 455*1 475*1
• HPS: 95*5 125*3 140*2 150*2 160*X
• BB Incline Guillotine: 185*10 195*6, 7
• Seated Calves: 125*15, 15
• Sternum Pullups: 10, 7, 5
• Waiter Walks: 90*100
• FS NS Paloffs: 30*10, 10 

August 28, 2018 Sprinting

Whoah....had a TON of energy here....3rd & 4th 400s were actually faster than the 2nd one.  I was just feeling it. Absolutely no idea if this is a sign my endurance has picked up, or if it's just a fluke...I don't think I'm any better rested than I usually am before these days.  

• 110: 2
• 400: 4
• 200: 2
• Total: 2220m NEW PR!!