Heavy Density Training - Arms...

EZ Bar Curls - 3 sets - 70lbs

Close-Grip BP - 3 sets - 175lbs

Neutral Grip DB Bench Press - 3x8 - 50 

Cable Curls - 3x8 - 37.5lbs each arm 

* Sets of 5-4-3-2-1 (15 second rest)

Heavy Density Training - Legs...

Romanian Deadlifts - 185lbs - 2 sets 

Snatch Grip Deadlift - 135lbs - 2 sets 

* off 4 inch platform (45lb bumper)

Cash Out: Plate Drags - 3x5 each leg each side of foot - 30 reps per leg 

* 3 sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo

Still trying to work through a cold. 

"Capoot"...

For time:

100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meter
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters 

1:05:48 Rx - RIP Officer Capoot

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

Heavy Density Training - Back & Chest...

Incline Pullover - 50lbs - 3x5-4-3-2-1

Strict Pull-Up - 3x5-4-3-2-1

One-arm Row - 70lbs - 2x5-4-3-2-1

Low-to-High Cable Chest Pulls - 22.5lbs - 2x5-4-3-2-1

* 3 sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo

Working the Salmon Ladder...

Had some fun working on the Salmon Ladder. 

Salmon Ladder - Fun as hell! (Click HERE for video)

Heavy Density Training - Arms & Shoulders...

Cable Curls - 3x5-4-3-2-1 - 37.5lbs each arm

Close-Grip BP - 2x5-4-3-2-1 - 175lbs

Dips - 3x5-4-3-2-1 - 40lbs

DB Seated Lateral Raise - 3x8 - 20lbs

DB One-arm Front Raise - 3x8 - 35lbs

DB Bent-over Lateral Raise - 3x8 - 35lbs

Seated O-Head Plate Raise - 5x8 -25lbs

* Sets of 5-4-3-2-1 (15 second rest) 

Open Workout 16.5...

For Time: 21-18-15-12-9-6-3

Thrusters 65

Bar Facing Burpees

22:20 (last time 26:41 RX)

Went 13/5/3, 6/6/6, 8/7, 7/5, 5/4, & 3 on the thrusters 

 The burpees were slow. 

* Rx was 95

Dealing with a head cold but needed to move. 

German Volume Training - Legs (5)...

Romanian Deadlifts - 10x5 - 205lbs

Snatch Grip Deadlift - 5x5 - 155lbs 

* off 6 inch platform (55lb bumper)

SI joint is feeling better. Working through a head cold and sore throat. 

German Volume Training - Back & Chest (5)...

Incline Bench Press - 3x5@185lbs/7x5@175

Strict Pull-Up - 10x5 - 40lbs

One-arm Row - 3x5 - 100lbs

Low-to-High Cable Flys - 3x8 - 22.5lbs

Incline BP felt good. Still have a mental block after completely tearing my pec almost two years ago. Didn't have a spot so dropped down to 175lbs after three sets at 185lbs. 

Got my BF tested...

This is the leanest I've ever been. The combination of carb cycling, intermittent fasting and carb-back loading has worked wonders. Plus, more lifting and less CrossFit has been a nice change. 

German Volume Training - Arms & Shoulders (5)...

Cable Curls - 10x5 - 32.5lbs each arm

Close-Grip BP - 10x5 - 165lbs 

Cable One-arm Lateral Raise - 3x8 - 22.5lbs

Cable One-arm Front Raise - 3x8 - 12.5lbs

Cable Bent-over Lateral Raise - 3x8 - 12.5lbs

Seated O-Head Plate Raise - 5x8 -25lbs

German Volume Training - Legs (3)...

Romanian Deadlifts - 10x3 - 225lbs 

* Was sick last night and slept like shit. Happy to just get this in this morning. 

RJ"...

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

48:43 Rx (PR of 2:55!)

(13 foot rope)  

RIP Officer/Sgt. Major Cottle 

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

German Volume Training - Back & Chest (3)

Incline Bench Press - 10x3 - 175lbs

Pull Up - 10x3 - 40lbs

Pec Fly - 3x8 - 172.5lbs

One-arm Row - 3x8 - 95lbs

* 4-0-1 cadence on all reps. 

Open Workout 16.3...

For Total Reps: AMRAP 7

10 Snatches 75

3 Bar Muscle-ups

67 reps Rx (5 rounds plus 2 reps)

German Volume Training - Arms & Shoulders (3)...

Incline Off-Set DB Curls - 10x3 - 40lbs

Close-Grip BP - 5x3@155lbs/5x3@175lbs

DB Lateral Raise - 3x8 - 35lbs

One-arm Front Raise - 3x8 - 30lbs

Bent-over Lateral Raise - 3x8 - 30lbs

O-Head Plate Raise -3x8@35lbs/2x5@45lbs 

German Volume Training - Legs (4)...

Romainian Deadlift - 10x4 - 205lbs

One-leg KB Deadlift - 10x4 - 80lbs (two 40lb bells)

"Jupiter"...

For Time: 5 Rounds

500m Row

15 Burpees

12 Pull-ups

25:53 Rx 

Burpees were SLOW. Pull Ups unbroken. Small mental victory.

"Saturn"

Max Reps in 3 Minutes:

25 Wallballs 20 

15 Box Jump Overs 24

Remaining Time, Max Power Snatches 165/115

*Rest 3 minutes. Repeat for a total of 4 rounds. Score is total Power Snatches

21 reps @ 115. All wall balls unbroken. Only 10lbs but baby steps. 

10lb wall ball

24 inch box

115lb power snatch

Open Workout 16.2 ...

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars

50 double-unders

15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.

2nd round, 13 reps, 185 / 115 lb.

3rd round, 11 reps, 225 / 145 lb.

4th round, 9 reps, 275 / 175 lb.

5th round, 7 reps, 315 / 205 lb.

53 reps Rx. 

28 double unders. Zero complaints. 

German Volume Training - Back & Chest (4)...

Incline Bench Press - 10x4 - 165lbs

Bar Muscle Up - 10x4 

Pec Fly - 3x8 - 157.5lbs 

One-arm Row - 3x8 - 90lbs   

* 4-0-1 cadence on all reps. 

German Volume Training - Shoulders (5)...

Seated DB Press - 10x5 - 55lbs

DB Lateral Raise - 10x5 - 30lbs

One-arm Front Raise - 3x8 - 25lbs

Bent-over Lateral Raise - 3x8 - 25lbs 

Cash Out: 

Barbell Shrugs - 5x5 - 275lbs  

German Volume Training - Arms (4)...

Incline Off-Set DB Curls - 10x4 - 35lbs

Close-Grip BP - 10x4 - 145lbs

Overhead DB Triceps Press - 3x8 - 75lbs

Overhead Plate Raise - 3x8 - 35lbs

German Volume Training - Back & Chest (5)...

Bench Press - 10x5 - 175lbs 

Strict Neutral Pull-Up - 10x5 - 35lbs

T-Bar Row - 3x8 - 70lbs

Pec Fly - 3x8 - 135lbs 

Cash Out: 

Superman Push Ups - 3x3

Bar Muscle Ups - 3x3