Wednesday, August 15, 2018

Heavy German Volume Training - Chest/Back...

Incline Bench Press - 6x10 @ 145lbs

Reverse Barbell Row 6x10 @ 145lbs

Low-to-High Cable Fly - 3x8 - 23lbs

C2B Pull Ups - 3x8 

Sunday, August 12, 2018

German Volume Training - Arms/Shoulders...

A-1 Weighted Chin Ups - 7x10 - 20lbs
A-2 LeverEdge Close Bench- 7x10 - 200lbs
B-1 Cable Lateral Raises - 3x8 @ 40/50/50
B-2 Cable Bent-Over Laterals 3x8 @ 40/40/5
Overhead Plate Raise - 3x10 @ 45lbs

Thursday, August 9, 2018

Kettlebell Swings & Pegboard Climbs...

Seven sets of:

10 Kettlebell Swings (50)

1 Pegboard Climb

NOT for time. 


* second workout of the day. 


The plan was for ten sets but my arms were smoked from this morning’s workout. 

German Volume Training - Chest/Back...

LeverEdge Incline Bench Press - 7x10 @ 180 then 3x10 @ 200

LeverEdge Barbell Row 7x10 @ 145 then 3x10 @ 180

Low-to-High Cable Fly - 3x8 - 50/60/70

Gironda Sternum Chin-up - 3x8 


Tuesday, August 7, 2018

20 Rep Belt Squats & Landmine Romanian Deadlifts...

Belt Squats - 5x20 @ 240lbs

Landmine Romanian Deadlifts - 5x20 @ 120lb


Afternoon: 1x12 Chin Ups @ 36lbs then, 10x5 kettlebell Concentration Curls @ 26lbs. 

Monday, August 6, 2018

German Volume Training - Arms/Shoulders...

A-1 Chin Ups - 6x10 - 20lbs*
A-2 LeverEdge Close Bench- 6x10 - 200lbs*
B-1 Cable Lateral Raises - 3x8 @ 40
B-2 Cable Bent-Over Laterals 3x8 @ 40
Overhead Plate Raise - 3x10 @ 45lbs

* add one set each week until 10x10

Two hours later - Chin Ups - 4x10 - 20lbs @ Pennant Crossfit while waiting for Jaiden

Sunday, August 5, 2018

German Volume Training - Chest/Back...


Dead-Stop Floor Press - 10x10 @ 155lbs
Trap Bar Row 10x10 @ 155lbs
Seal Row - 3x8 @ 35lbs
Foot Elevated Push Ups - 3x15

Saturday, August 4, 2018

“Feelin’ Loopy”...

2K Row
 into 

4 Rounds

10 Deadlifts 245

25 Wall Balls (14)

*30 minute cap*
25:43

Friday, August 3, 2018

German Volume Training - Arms/Shoulders...

A-1 Close Grip BP - 6x10@135/3x10@155
A-2 Chin Ups - 6x10@10lbs/3x10@15lbs
DB Shrugs - 3x8 @ 115lb
B-1 Cable Lateral Raises - 3x8 @ 20/25
B-2 Seal Rows - 3x8 @ 40lbs

Cash Out:
OH Plate Raise - 3x10 @ 25lbs
EZ Bar Curls - 2x25 @ 35lbs (Wide/Close)

Wednesday, August 1, 2018

German Volume Training - Chest/Back...

Incline Bench Press - 8x10 @ 135 then 2x7 @ 155

Barbell Row 5x10 @ 135, Reverse Barbell Row 3x10 @ 135 then 2x10 @ 185 

Low-to-High Cable Fly - 3x8 - 50lbs

Gorilla Row - 3x8 @ 50lbs

Sunday, July 29, 2018

German Volume Training - Arms/Shoulders...

A-1 Dips - 8x10 @ 35lbs
A-2 Curls - 8x10 @ 90lbs
DB  Shrugs - 3x8 @ 115lb
B-1 Cable Lateral Raises - 3x8 @ 20/25/30
B-2 Seal Rows - 35lbs 

Finished with two sets of three of one-arm assisted chin ups. 

Thursday, July 26, 2018