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 



Saturday, June 24, 2017

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

Pure Strength Shoulder Press - 90-110-130/130-150-170 

Dumbbell Bent-Over Raises - 20lbs-25bs-30lbs/25bs-30lbs-35lbs

Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50

Max Reps of TRX HSPUs - 13-10-10 - Crazy Difficult 

Cash Out - Kettlebell Jump Shrug/Upright Row 3x10, @ 70lbs

9-7-5 Back & Chest...

Strict Pull Up - 15lbs-20lbs-25lbs/20lbs-25lbs-30lbs 


Incline DB Bench Press - 50lbs-55lbs-65lbs/55lbs-65lbs-70lbs

Barbell Hang High Pull - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Incline Press -145lbs-155lbs-165lbs/155lbs-165lbs-175lbs - Got all reps!

Cash Out: Kettlebell Incline fly - 2x10 @ 20kg (44lbs)

Friday, June 23, 2017

9-7-5 Wave Arms...

Cash In: 3x8 C2B Chin Up

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
(6)-205lbs(3) then, 135lbs x 15


Cash Out -  2x15 of rope curls @ 45lbs & kettlebell floor press
@ 44lbs - Superset 

Tuesday, June 20, 2017

One-arm KB Cleans/200M Hill Run

AMRAP 20:
5 One-arm KB Cleans Left
5 One-arm KB Cleans Right
200M Run
10 rounds plus 10 reps

Avg Hr - 159
Mzx Hr - 181

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Sunday, June 18, 2017

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

Dumbbell Bent-Over Raises - 20lbs-25bs-30lbs/25bs-30lbs-35lbs

Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50

Reverse Shoulder Press (Scrape The Rack Style) - 45lbs-65lbs-95lbs/95lbs-105lbs-115lbs

Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15

Cash Out - Kettlebell Jump Shrug - 10x10 @ 70lbs

Saturday, June 17, 2017

150 Kettlebell Push Ups...

After all the pulling I did yesterday I just wanted to focus on pushing and keep it simple: 

50 Double KB Push Ups
50 Close Grip KB Handle Push Ups
50 Double KB Push Ups
150 Reps total

That really smokes your chest and after I finished the "handle push ups" my triceps were gone too! The last 50 reps are brutal.

Cash Out: Low-to-High Cable Chest - 5x10@25lbs then, 1x5@20lbs, 1x5@15lbs, 1x5@10lbs, 1x5@5lbs

Friday, June 16, 2017

"Nakatomi Plaza"...

5 Rounds for time:
Run 800 meter run
15 Russian KB Swings (70)
15 Strict Pull Ups
43:59 Rx 

Avg HR - 156
Max HR - 186

* Did it solo in the garage: ten hill runs with the last half at a 10% incline. (Might have done 3-400m laps round three. Lost count! 

Kettlebell Swings were unbroken. 
Pull-ups were: 8/4/3-8/4/3-8/4/3-8/4/3-15. Pumped to get the final 15 unbroken after all that work. 




Spinning...

I took a spin class with my wife. Need to figure out the correct resistance. My avg HR was only 113. It was 157 the other day when I did kettlebell swings and 200m runs. 

Cash Out: Plate Curls: 3x25 @ 35lbs & 1x25 @ 45lbs then, ran 12 flights of stairs. 

Thursday, June 15, 2017

9-7-5 Arms...

Cash In: 3x8 C2B Chin Up

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 rope curls @ 35lbs & close push up - Superset 

Tuesday, June 13, 2017

Kettlebell Swings/200M Run...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)
41:45 Rx
Max HR - 179
AVG HR - 156
210 Kettlebell Swings and 4000m of running.

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Sunday, June 11, 2017

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

Dumbbell Bent-Over Raises - 21lbs-25bs-30lbs/25bs-30lbs-35lbs

Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50


6-Way Delt Raise - 10lbs-12.5lbs-15lbs-/12.5lbs-15lbs-17.5lbs


Cash Out - Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15

Friday, June 9, 2017

9-7-5 Back & Chest...

Strict Pull Up - 15lbs-20lbs-25lbs/20lbs-25lbs-30lbs

Incline DB Bench Press - 45lbs-50lbs-55lbs/50lbs-55lbs-60lbs 

Barbell Hang High Pull - 75lbs-85lbs-95lbs/85lbs-95lbs-105lbs

Incline Press -145lbs-155lbs-165lbs/155lbs-165lbs(6)-175lbs(4)

Cash Out: Kettlebell Incline fly - 2x15 @ 14kg (30lbs)

Wednesday, June 7, 2017

9-7-5 Wave - Arms...

Cash In: 3x8 Commando Pull Ups

Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-915lbs
Dips - 30-20-10 @ body weight 
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(7)-185lbs(4)-205lbs(x) then, 135lbs x 10

Cash Out - max reps of C2B Chin Ups - 17

Monday, June 5, 2017

Kettlebell Swing with Flip to Squat/200 Meter Run...

5 RFT of:
10  Kettlebell Swing with Flip to Squat (35)
200 Meter Run
11:39

Avg HR - 147
Max HR - 171

Kettlebell Cleans & Stair Farmer Carries...

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


Cash Out: Farmers Carry - 20 flight of stairs @ 44lb bells 

Saturday, June 3, 2017

7-5-3 Wave - Shoulders

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs

Bench Stop Barbell Shoulder Raises - 30-40-50/40-50-60The

6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Cash Out - Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15

7-5-3 Wave - Back & Chest...

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs (8)

Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs 

Barbell Hang High Pull - 75lbs-95lbs-115lbs/95lbs-115lbs-135lbs

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs-200lbs


Cash Out: Incline fly - 2x15 @35lbs