German Volume Training (GVT) - Arms & Shoulders...

Barbell Strict Press - 75# - 7 sets of 10 - 70 reps

Two Handed KB Preacher Curls - 53# - 7 sets of 10 - 70 reps

Bench Dips - 45# - 3x10 - 30 reps

Kettlebell Shrugs - 88# - 3x10 - 30 reps

"Legless"...

10 rounds of:

1 Legless Rope Climb

10 Diamond Push Ups (no lock-out at top. Constant tension)

NOT for time. 

ANW Training...

I did about an hour of bouldering in Clifton Park, NY at The Edge. Followed it up with some fun pull ups and board climbing. 

Climbing Fun 

Deadlifts & Kettlebell Swings...

10 rounds of:

5 deadlifts (165)

5 Russian Kettlebell Swings (53)

NOT for time. First DLs in a while. Taking it slow as I build up strength. 

Front Lever...

If you want strong lats and phenomenal core strength, then the front lever is an exercise for you. It’s not just about holding your body out parallel to the ground, but also about using your lats to lock yourself into place. In the front lever the lats are at a much more disadvantageous position than in the back lever, making it significantly harder". - Breaking Muscle

Second attempt at Front Lever

Hang Board Training...

Time (minutes)	Task
1st minute	15 second hang, Jug
2nd minute	1 pull-up, Round Sloper
3rd minute	10 second hang, Medium Edge
4th minute	15 second hang w/ 3 shrugs, Pocket
5th minute	20 second hang w/ 2 pull-ups, Large Edge
6th minute	10 second hang, Round Sloper 5 knee raises, Pocket
7th minute	4 pull-ups, Large Edge
8th minute	10 second hang, Medium Edge
9th minute	3 pull-ups, Jug
10th minute	Hang as long as you can, Round Sloper

Bouldering...

Another day of bouldering. Awesome! 

German Volume Training (GVT) - Arms & Shoulders...

Barbell Strict Press - 65# - 10 sets of 10 - 100 reps

Two Handed KB Preacher Curls - 44# - 10 sets of 10 - 100 reps

Barbell Curl - 21s - 65#

Bench Dips - 35# - 3x10 - 30 reps

German Volume Training (GVT) - Back & Chest

Renegade Rows - 44# KBs - 10x10

Push Ups - 10x10 - 100 reps 

C2B Chin Ups - 3x10 - 30 reps 

KB Diamond Push Ups - 3x10 - 30 reps

Power Snatch, Step Up & Jerk...

Twenty Five sets of:

* One hang power snatch

* 10 bench step ups 

* Back jerk

* all with 60lbs

25 HPS (60)

250 Step Ups (60)

25 Back Jerks (60)

* First snatches in five months. They felt awesome!

You can get a good workout ANYWHERE of you really want to. #fact #planetfitnessisbetterthannothing

First Bar Muscle Up since surgery & 500 Kettlebell Swings...

One Bar Muscle Up - first one in over 5 months since surgery. 

Bar Muscle Up

Cash Out: 500 Russian Kettlebell Swings (35) 

Fifty sets of ten in 24 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round.

First Time Bouldering...

Tried bouldering tonight at Central Rock Climbing Gym in Hadley. Hard as shit both physically AND mentally. Can't wait to do it again! 

German Volume Training (GVT) - Arms & Shoulders...

Upright Row - 75# - 10 sets of 10 - 100 reps

Barbell Curls - 75# - 10 sets of 10 - 100 reps

Bench Dips - 35# - 5 sets of 10 - 50 reps

German Volume Training - Back & Chest...

Barbell Snatch Grip High Pulls - 75# - 10x10 - 100 reps 

Push Ups - 10x10 - 100 reps 

Cash Out: Diamond Push Up - 3x10

German Volume Training (GVT) - Legs...

Kettlebell Front Squats - 12kg/26# bells - 8x10 

Russian Kettlebell Swings - 32kg/70# - 8x10 

5K Row

5K Row - 22:35.6 

* Only 15.8 seconds slower than PR. Pumped considering I am only at about 60% strength. 

* Cash Out: one pass climbing over pull up rig. 

Ninja Warrior Training...

I worked on climbing the bars across my gym. I am still a few months away from full strength and have a LONG way to go. This one pass across SMOKED me!

German Volume Training (GVT) - Arms & Shoulders...

Barbell Upright Row - 65# - 10 sets of 10 - 100 reps

Two Handed KB Curls - 53# - 10 sets of 10 - 100 reps

Bench Dips - 3 sets of 10 - 35# plate - 30 reps

Bent Over Lateral Raises - 26# (12kg bells) - 3x10 - 30 reps

ANW Climbing Practice...

This was my first attempt to climb up and across the pull up rig. Fun as hell!

American Ninja Warrior - Climbing Practice...

German Volume Training (GVT) - Back & Chest

Muscle Used with Chin Ups

Chin Ups - 6x10 - 60 reps

Push Ups - 10x10 - 100 reps 

Dumbbell Rows - 2x8 - 75#

Diamond Push Ups - 2x10

"Scooter"...

First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. "Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.

400M Farmers Carry (53)

20 Burpee Box Jump (30)

400M Plate Carry (35)

20 Burpee Box Jump (30)

400M Plate Carry (35)

20 Burpee Box Jump (30)

400M Farmers Carry (53)

29:00 Rx 

First Rx WOD since May - 1:05 PR! 

I guess working farmers walks makes you better at farmers walks! 

RIP Lt. Milley

German Volume Training (GVT) - Arms & Shoulders...

Barbell Upright Row - 55# - 10 sets of 10 - 100 reps

KB Hammer Curls - 26# - 10 sets of 10 per arm - 100 reps

Bench Dips - 3 sets of 10 - 25# plate - 30 reps

Bent Over Lateral Raises - 26# (12kg bells) - 3x10

Cash Out:  Shrugs - 185 - 50 reps

German Volume Training (GVT) - Back & Chest...

Cable Row - 10x10 - 140#

Hand Release Push Ups (Negatives) - 10x10

Reverse Grip Pulldowns - 2x10 - 160#

Diamond Push Ups - 2x10