Wednesday, July 19, 2017

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 5lbs

A-2 Chin Ups - 10x10 @ 3lbs
B-1 lateral raises - 3x8 @ 25lbs
B-2 lying side laterals - 3x8 @ 25lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Tuesday, July 18, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 145lbs

Snatch Grip High Pull - 10x10 @ 85lbs
Decline Bench Press - 3x8 @ 160lbs
TRX Row - 3x10 @ body weight 

Monday, July 17, 2017

German Volume Training - Legs...

10x10 back squat @ 150lbs*

10x10 leg curls @ 75lbs
5x15 calf raises @ 160lbs

* run a flight of stairs in between each set

Sunday, July 16, 2017

German Volume Training - Arms & Shoulders...

A-1 Dips - 10x10 @ 2.5lbs

A-2 Chin Ups - 8x10 @ 2.5lbs then, 2x10 @ bodyweight
B-1 lateral raises - 3x8 @ 22.5lbs
B-2 lying side laterals - 3x8 @ 22.5lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Saturday, July 15, 2017

45lb Hill Plate Carry...

45lb hill plate carry. 1.23 miles - 24:17. Tough as hell especially since it's impossible to find a comfortable carrying position for the plate. I had it in front of me, on my shoulders, I held it overhead, I switched hands. Everything hurts! Just me, the 45lb plate, Chuck Taylors and my hill.




Thursday, July 13, 2017

German Volume Training - Legs...

10x10 back squat @ 145lbs*
10x10 leg curls @ 70lbs
5x10 calf raises @ 150lbs20

* run two flights of stairs in between each set

Tuesday, July 11, 2017

Monday, July 10, 2017

German Volume Training - Arms & Shoulders...

A-1 Dips - 10x10

A-2 Chin Ups - 10x10
B-1 lateral raises - 3x8 @ 20lbs
B-2 lying side laterals - 3x8 @ 20lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Thursday, July 6, 2017

Monday, July 3, 2017

"Jacinto Storm!"...

Fabiana and I did this today in honor of CrossFit athlete Jacinto Bonnila'a 78th Birthday! #AgeIsJustANumber

For Time:
78 Double Unders
78 Squats
78 Push-Ups
78 Pull-up s or Ring Rows
78 Wall Ball Shots, 20/14
78 Kettlebell Swings 53/35
78 Deadlifts 95/65
78 Double Unders
18:36 as a team.

Saturday, July 1, 2017

9-7-5 Wave Shoulders/Traps...

Pure Strength Shoulder Press - 95-115-135/135-155-175 then, 95x15

Read Delt Machine - 1151130-145/130-145-160 

Bench Stop Barbell Shoulder Raises - 25-35-45/35-45-55

TRX HSPUs - 10-5 

Traps: 

Barbell Shrug - 8x8'@ 315lbs then, 225x12/135x15

Overhead Shrug - 70-80-90x10

DB Upright Row - 35-40-45x8

Friday, June 30, 2017

9-7-5 Back & Chest...

Bench Press - 3 sets of max reps at 175lbs:

14-11-9 then, 1x15 @135lbs

Bar Muscle Ups: 5-5-5-5-5

Incline DB Press - 60-65-70/65-70-75

Barbell Hang High Pull - 95lbs-105lbs-115lbs/105lbs-115lbs-125lbs

Cash Out: Feet Elevated TRX Row - 2x15

9-7-5 Wave Arms...

Cash In: 3x8 v Handle Chin Ups


Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs

Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs

Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs-205lbs(3) then, 135lbs x 15

Cash Out -  2x15 of plate curls @ 45lbs & dumbbell floor press
@ 50lbs - Superset 

Thursday, June 29, 2017

100 Box Squats...

Box Squats @ 20 inches 

Sets of 5: 

225, 230, 235, 240, 245, 250, 255, 260, 265, 270, 275, 280, 285, 290, 295, 300, 305, 310, 315, 320

20 sets of 5. 100 reps! 28,750lbs squatted! 

320lbs is twice my body weight! Good times! 

Monday, June 26, 2017

Double Kettlebell Cleans...

Run 800 meters on True form
40 Pull-ups
70 Push-ups then,

10x10 Double Kettlebell Cleans @ 44lbs each 
* run a flight of stairs in between sets