Thursday, August 17, 2017

German Volume Training - Legs..

I felt so good on my 10x10 of back squats @ 185lbs that I did an 11th set. This is it. Making sure I hit depth EVERY TIME. 

Back Squats - 11x10 @ 185lbs



Wednesday, August 16, 2017

German Volume Training - Chest/Back - One Kettlebell...

5 Sets of: 

10 Kettlebell Push-Ups each side 

10 Kettlebell One-Arm Row each side 

10 Kettlebell Close Grip Press into 10 Pullovers

* All at 24kg (53lbs) 


Tuesday, August 15, 2017

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 15lbs

A-2 Chin Ups - 10x10 @ 12.5lbs

B-1 lateral raises - 3x8 @ 35lbs*

B-2 lying side laterals - 3x8 @ 35lbs*

* 45lb Plate Carry in between each round.

Cash Out: Overhead DB Raise - 1x100 @ 12.5lbs

Friday, August 11, 2017

German Volume Training - Legs...

10x10 back squat @ 180lbs

5x10 GHD Raises @ body weight

5x10 smith machine calf raises @ 270lbs

Wednesday, August 9, 2017

"Heavy Lynne''...

5 Rounds For Max Reps

Bench Press, Bodyweight plus 20lbs - 175lbs

Strict Pull-ups - plus 20lbs

Bench Press - 13/13/13/13/13 = 65reps @ 175lb

Pull up - 13/13/13/13/13 = 65 reps @ 20lbs

* 6 rep PR on Bench Press & 5 on Pull Ups!!!

Cash Out:
TRX Body Weight Row - 3x10

Incline Bench Press - 3x10 @ 135

Tuesday, August 8, 2017

''Bar Muscle Up Nate''...

For Time...
Total Reps: AMRAP 20
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Russian Kettlebell Swings (70)
13 rounds plus four reps

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th
during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant
son Parker.

Sunday, August 6, 2017

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 12.5lbs


A-2 Chin Ups - 10x10 @ 10lbs

B-1 lateral raises - 3x8 @ 30lbs*

B-2 lying side laterals - 3x8 @ 30lbs*

Cash Out: Overhead Plate Raise - 1x100 @ 10lbs

* Plate Carry in between each round.

Saturday, August 5, 2017

Thursday, August 3, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 160lbs

Snatch Grip High Pull - 10x10 @ 100lbs

Decline Bench Press - 3x8 @ 175lbs

TRX Row - 3x10 @ body weight

Wednesday, August 2, 2017

 German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 10lbs

A-2 Chin Ups - 10x10 @ 7.5lbs

B-1 lateral raises - 3x8 @ 30lbs

B-2 lying side laterals - 3x8 @ 30lbs

Cash Out: Overhead Plate Raise - 5x10@ 45lbs, 1x20@35lbs, 1x30@25lbs*

* Plate Carry in between each round.

Tuesday, August 1, 2017

Sunday, July 30, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 155lbs

Snatch Grip High Pull - 10x10 @ 95lbs

Decline Bench Press - 3x8 @ 170lbs

TRX Row - 3x10 @ body weight 

Saturday, July 29, 2017

"Bulletproof"...

Time: 4 Rounds
400m run
15 Handstand Push-ups (Strict)
15 Pull-ups (Chest-to-bar)
500m Row
34:03 Rx
*35 minute time cap
60 Strict HPSUs is no joke!

Friday, July 28, 2017

German Volume Training - Legs 

10x10 back squat @ 165lbs

10x10 leg curls @ 85lbs

Seated 5x15 calf raises @ 100lbs

At Vent Fitness - Latham, NY