Monday, October 15, 2018

AMRAP 20: 8 Snatch Grip Deadlift (155)/200M Hill Run...

Got home from Western Mass and wanted to get in a quick 20 minute legwork. So I did this in the garage/street:

AMRAP 20: 

8 Snatch Grip Deadlift (155)
200M Hill Run
10 rounds plus 2 reps 


Total: 82 SGDLs & 2000M 


Avg HR - 163
Max HR - 190



Sunday, October 14, 2018

Gironda 8x8 - Back/Triceps...

Wide Grip Pull Ups 8-8-8-8-8-6-5-6
Double KB High Pull - 35lbs
Seal Rows - 35lbs 
Close Grip Neck Press -115lbs
Ring Dips

Cash Out:
AMRAP 12:
200M Run 
20 Russian Swings 70
5 rounds plus 75M 


Saturday, October 13, 2018

8x8 - Shoulders/Traps...

Kettlebell Bent-over DB Laterals - 35lbs 

Wide Grip Upright row - 75lbs
Hang Power Cleans - 75lbs
Barbell Shrug - 275 lbs
Overhead Plate Raise - 25lbs

@ SS&C 

Friday, October 12, 2018

Gironda 8x8 - Chest/Back...

Smith Machine Incline Guillotine Press - 135lbs (15s)

Incline Dumbbell Press - 40lbs (30s)

Low-to-High Cable Fly - 40lbs (30s)

Barbell Drag Curls - 45lbs (30s)

Zottman Curls - 12lbs (30s)


Cash Out: 

Hammer Curls - 3x8 @ 35/45/55

Barbell Curls - 3 reps at 115 - slow negative 

Thursday, October 11, 2018

Snatch Grip Deadlifts OTM - 30

3  minutes @ 185lbs

then, cleaned the 150lb sandbag and got it over my shoulder! 

Finished with:
OTM - 5 of 100m sandbag carry @ 120lbs

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back: "The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platform and using the wide grip.


If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.


This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.


If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that". - interview from tnation.com 

Monday, October 8, 2018

Gironda 8x8 - Back/Triceps...

V-Handle Cable Pull Downs - 110lbs (15s)
Wide Cable Rows- 90lbs (15s)
Pullovers - 40lbs (15s)
LeverEdge Close Grip Bench - 160lbs  (15s)
Triceps Extension - 45lbs (15s)
Barbell Kickbacks - 45lbs (15s)

*Rested 15 seconds in between sets

Sunday, October 7, 2018

8x8 - Shoulders/Traps...

AM - MetFit
Scott Press - 20lbs (15s)
Bent-over DB Laterals - 15lbs  (15s)
Rear Smith Machine Shrug - 255 (15s)
Dumbbell Shrugs - 85lb (15s)

PM - Sobo Strength & Conditiining (Garage)
AMRAP 20:

8 Hang Power Cleans (95)

200M Hill Run 

12 rounds plus 8 reps 


Total: 104 PCs & 2400M

Saturday, October 6, 2018

Gironda 8x8 - Chest/Biceps...

Smith Machine Incline Guillotine Press - 135lbs
Incline Dumbbell Press - 35lbs
Low-to-High Cable Fly - 40lbs
Barbell Drag Curls - 45lbs
Double Cable Curls - 40lbs

Cash Out: Up and down the rack hammer curls: 24-30-35-40-35-30-25 x 4 - 28 reps 

Friday, October 5, 2018

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 165lbs (60s)

Romanian Landmine Deadlift - 8x8 @ 110lbs (15s)

Standing Leg Curl 3x8 @ 10lb

Thursday, October 4, 2018

Gironda 8x8 - Back/Triceps...

V-Handle Cable Pull Downs - 100lbs (15s)
Wide Cable Rows- 80lbs (15s)
Pull Overs - 35lbs (15s)
Triceps Dips (15s)
Triceps Extension - 35lbs (15s)
Barbell Kickbacks - 45lbs (15s)

*Rested 15 seconds in between sets

Monday, October 1, 2018

Gironda 8x8 - Shoulders/Traps & Calves...

Morning (Metfit) 
Standing Lateral Rouses - 15lbs 15s)
Bent-over DB Laterals - 15lbs  (15s)
Dumbbell Shrugs - 80lbs (15s)
AFAP - finished in 12:22

Afternoon (Garage)
Hand Power Cleans - 8x8 - 75lbs (15s)
Standing Calf Raises - 8x8 - 185lbs (15s)

Sunday, September 30, 2018

Gironda 8x8 - Chest/Biceps...

Smith Machine Incline Guillotine Press - 135lbs

Incline Dumbbell Press - 35lbs

Low-to-High Cable Fly - 40lbs

Barbell Drag Curls - 40lbs

Zottman Curls - 12lbs

Reverse Zottman Curls - 10lbs


* rest 15-30 seconds in between sets. 


Saturday, September 29, 2018

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 160lbs (30s)
Romanian Landmine Deadlift - 8x8 @ 100lbs (15s) 

Cash Out: Standing Leg Curl 3x8 @ 10lbs

Cash Out: Double DB Snatch - 140lbs (70s)

Friday, September 28, 2018

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-6-5-4-4-4
Wide Cable Rows- 80lbs (15s)
Pull Overs - 35lbs (15s)
LeverEdge Close Bench - 160lbs (15s)
Triceps Extension - 35lbs (15s)

*Rested 15-30 seconds in between sets