Wednesday, August 16, 2017

German Volume Training - Chest/Back - One Kettlebell...

5 Sets of: 

10 Kettlebell Push-Ups each side 

10 Kettlebell One-Arm Row each side 

10 Kettlebell Close Grip Press into 10 Pullovers

* All at 24kg (53lbs) 


Tuesday, August 15, 2017

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 15lbs

A-2 Chin Ups - 10x10 @ 12.5lbs

B-1 lateral raises - 3x8 @ 35lbs*

B-2 lying side laterals - 3x8 @ 35lbs*

* 45lb Plate Carry in between each round.

Cash Out: Overhead DB Raise - 1x100 @ 12.5lbs

Friday, August 11, 2017

German Volume Training - Legs...

10x10 back squat @ 180lbs

5x10 GHD Raises @ body weight

5x10 smith machine calf raises @ 270lbs

Wednesday, August 9, 2017

"Heavy Lynne''...

5 Rounds For Max Reps

Bench Press, Bodyweight plus 20lbs - 175lbs

Strict Pull-ups - plus 20lbs

Bench Press - 13/13/13/13/13 = 65reps @ 175lb

Pull up - 13/13/13/13/13 = 65 reps @ 20lbs

* 6 rep PR on Bench Press & 5 on Pull Ups!!!

Cash Out:
TRX Body Weight Row - 3x10

Incline Bench Press - 3x10 @ 135

Tuesday, August 8, 2017

''Bar Muscle Up Nate''...

For Time...
Total Reps: AMRAP 20
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Russian Kettlebell Swings (70)
13 rounds plus four reps

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th
during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant
son Parker.

Sunday, August 6, 2017

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 12.5lbs


A-2 Chin Ups - 10x10 @ 10lbs

B-1 lateral raises - 3x8 @ 30lbs*

B-2 lying side laterals - 3x8 @ 30lbs*

Cash Out: Overhead Plate Raise - 1x100 @ 10lbs

* Plate Carry in between each round.

Saturday, August 5, 2017

Thursday, August 3, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 160lbs

Snatch Grip High Pull - 10x10 @ 100lbs

Decline Bench Press - 3x8 @ 175lbs

TRX Row - 3x10 @ body weight

Wednesday, August 2, 2017

 German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 10lbs

A-2 Chin Ups - 10x10 @ 7.5lbs

B-1 lateral raises - 3x8 @ 30lbs

B-2 lying side laterals - 3x8 @ 30lbs

Cash Out: Overhead Plate Raise - 5x10@ 45lbs, 1x20@35lbs, 1x30@25lbs*

* Plate Carry in between each round.

Tuesday, August 1, 2017

Sunday, July 30, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 155lbs

Snatch Grip High Pull - 10x10 @ 95lbs

Decline Bench Press - 3x8 @ 170lbs

TRX Row - 3x10 @ body weight 

Saturday, July 29, 2017

"Bulletproof"...

Time: 4 Rounds
400m run
15 Handstand Push-ups (Strict)
15 Pull-ups (Chest-to-bar)
500m Row
34:03 Rx
*35 minute time cap
60 Strict HPSUs is no joke!

Friday, July 28, 2017

German Volume Training - Legs 

10x10 back squat @ 165lbs

10x10 leg curls @ 85lbs

Seated 5x15 calf raises @ 100lbs

At Vent Fitness - Latham, NY 




Wednesday, July 26, 2017

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 7.5lbs

A-2 Chin Ups - 10x10 @ 5lbs
B-1 lateral raises - 3x8 @ 27.5lbs
B-2 lying side laterals - 3x8 @ 27.5lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs*
* Plate Carry in between each round.

Monday, July 24, 2017

German Volume Training - Legs 

10x10 back squat @ 155lbs

10x10 leg curls @ 80lbs

5x15 calf raises @ 255lbs 

At Powerhouse Gym - Utica, NY 


Sunday, July 23, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 150lbs

Snatch Grip High Pull - 10x10 @ 90lbs
Decline Bench Press - 3x8 @ 165lbs
TRX Row - 3x10 @ body weight 

Saturday, July 22, 2017

D10 Decathlon...

I participated in a decathlon (10 events) in Cambridge on Saturday July 22 as part of a team. The D10's 10 events which are (in order): 400m run, Football throw, Pull-ups, 40yd dash, Dips, 500m row, Vertical jump, 20yd shuttle sprint, Bench Press, 800m run. I did my best.
My friend Bryan's 8 year daughter Alexa was diagnosed with Acute Lymphoblastic Leukemia on July 29th 2016. In his own words: ''Alexa has been doing fantastic and fighting hard through her treatments. I know that all of my training won't compare with how much she has had and will have to endure until September of 2018 when her treatment is targeted to end. I will give it all I've got for her on July 22nd. #LexiStrong

We raised $30,000!

D10 Decathlon Results
Order of events:
400m - 1:10 (only 6 seconds off my PR!)
Football throw - 37 yards
Pull-ups - 22 (4 or 5 no reps)
40yd dash - 5.4 seconds
Dips - 47 (goal was 40. Most I've ever done!)
500m row - N/A (we skipped at least one event)
Vertical jump - 28 inches (never tried before)
20yd shuttle - 5.1 seconds
Bench press (175) - 19 reps (5 rep PR)
800m run - 3:40 (1:03 SLOWER than PR. I was toast by then). 

Wednesday, July 19, 2017

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 5lbs

A-2 Chin Ups - 10x10 @ 3lbs
B-1 lateral raises - 3x8 @ 25lbs
B-2 lying side laterals - 3x8 @ 25lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Tuesday, July 18, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 145lbs

Snatch Grip High Pull - 10x10 @ 85lbs
Decline Bench Press - 3x8 @ 160lbs
TRX Row - 3x10 @ body weight 

Monday, July 17, 2017

German Volume Training - Legs...

10x10 back squat @ 150lbs*

10x10 leg curls @ 75lbs
5x15 calf raises @ 160lbs

* run a flight of stairs in between each set

Sunday, July 16, 2017

German Volume Training - Arms & Shoulders...

A-1 Dips - 10x10 @ 2.5lbs

A-2 Chin Ups - 8x10 @ 2.5lbs then, 2x10 @ bodyweight
B-1 lateral raises - 3x8 @ 22.5lbs
B-2 lying side laterals - 3x8 @ 22.5lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Saturday, July 15, 2017

45lb Hill Plate Carry...

45lb hill plate carry. 1.23 miles - 24:17. Tough as hell especially since it's impossible to find a comfortable carrying position for the plate. I had it in front of me, on my shoulders, I held it overhead, I switched hands. Everything hurts! Just me, the 45lb plate, Chuck Taylors and my hill.




Thursday, July 13, 2017

German Volume Training - Legs...

10x10 back squat @ 145lbs*
10x10 leg curls @ 70lbs
5x10 calf raises @ 150lbs

* run two flights of stairs in between each set

Tuesday, July 11, 2017

Monday, July 10, 2017

German Volume Training - Arms & Shoulders...

A-1 Dips - 10x10

A-2 Chin Ups - 10x10
B-1 lateral raises - 3x8 @ 20lbs
B-2 lying side laterals - 3x8 @ 20lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Thursday, July 6, 2017

Monday, July 3, 2017

"Jacinto Storm!"...

Fabiana and I did this today in honor of CrossFit athlete Jacinto Bonnila'a 78th Birthday! #AgeIsJustANumber

For Time:
78 Double Unders
78 Squats
78 Push-Ups
78 Pull-up s or Ring Rows
78 Wall Ball Shots, 20/14
78 Kettlebell Swings 53/35
78 Deadlifts 95/65
78 Double Unders
18:36 as a team.

Saturday, July 1, 2017

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

Pure Strength Shoulder Press - 95-115-135/135-155-175 then, 95x15

Read Delt Machine - 1151130-145/130-145-160 

Bench Stop Barbell Shoulder Raises - 25-35-45/35-45-55

TRX HSPUs - 10-5 

Traps: 

Barbell Shrug - 8x8'@ 315lbs then, 225x12/135x15

Overhead Shrug - 70-80-90x10

DB Upright Row - 35-40-45x8

Friday, June 30, 2017

9-7-5 Back & Chest...

Bench Press - 3 sets of max reps at 175lbs:

14-11-9 then, 1x15 @135lbs

Bar Muscle Ups: 5-5-5-5-5

Incline DB Press - 60-65-70/65-70-75

Barbell Hang High Pull - 95lbs-105lbs-115lbs/105lbs-115lbs-125lbs

Cash Out: Feet Elevated TRX Row - 2x15

9-7-5 Wave Arms...

Cash In: 3x8 v Handle Chin Ups


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 plate curls @ 45lbs & dumbbell floor press
@ 50lbs - Superset 

Thursday, June 29, 2017

100 Box Squats...

Box Squats @ 20 inches 

Sets of 5: 

225, 230, 235, 240, 245, 250, 255, 260, 265, 270, 275, 280, 285, 290, 295, 300, 305, 310, 315, 320

20 sets of 5. 100 reps! 28,750lbs squatted! 

320lbs is twice my body weight! Good times! 

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

Wednesday, May 31, 2017

7-5-3 Wave - Arms...

Cash In: 3x8 Commando Pull Ups Barbell 

Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 45-70-90/55-80-100

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs-225lbs then, 135lbs x 18

* FIRST TIME getting 225lbsx3!

Cash Out - Plate Curls: 1x25 @ 45lbs, 1x20@35lbs, 1x15@25lbs, 1x10@19lbs

Tactical Kettlebell Lunges/200 Meter Run...

10 RFT of:
10 Tactical Kettlebell Lunges
200 Meter Run
20:38
Avg HR - 150
Max HR - 172

Felt great to get the blood pumping in my legs after this weekend. Those lunges are not easy! Next time - 53lbs. #dodifferentshitgetdifferentresults #tacticalkettlebelllunges #hillrepeats #KettleBellRob 

Monday, May 29, 2017

24 Hero WODs in 24 Hours...

Pennant CrossFit (PCF) hosed a unique fundraising event this Memorial Day to honor our Nation’s heroes and to raise money to support veterans and their families. Over the course of 24 hours, teams of athletes will be completing 24 Hero WODs, one WOD at the top of each hour. This event will be open to all boxes and all proceeds raised will be donated to Veterans Inc. based in Worcester. I completed nin total WODs: Luke, DT, Victoria, (teacher killed Sandy Hook protecting students), Dork, rankel, Coe, Bruck and Murph. 5 on Sunday May 28th and 4 on May 29th. Memorial Day. 

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Saturday, May 27, 2017

100 Strict Pull Ups/100 Kettlebell Push Ups for time...

AFAP:
1. Pull Ups 
100 Strict for time. When you rest switch to Kettlebell Push Ups
2. Kettlebell Push Ups
100 for time. When you rest switch back to Pull Ups
22:18 Rx 
It got rough FAST. 


Incline DB Flys - 3x15 @ 40lbs then, 35x5, 30x4, 27.5x3, 25x2, 22.5x1
TRX Row - 3x15 then, DB Row - 1x15 @ 55lbs

Friday, May 26, 2017

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 45-70-90/55-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs-225lbs(2)then, 135lbs x 15

Cash Out - 1x50 plate curls @ 35lbs

Thursday, May 25, 2017

Tuesday, May 23, 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)
38:14 Rx
Max HR - 185
AVG HR - 167
210 Kettlebell Swings and 4000m of running.

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Monday, May 22, 2017

Strict Press: 4 x 4 and Gorilla...

Strict Press: 4 x 4 - 95, 115, 135, 145(2)

Gorilla
For Time
35 Calorie Bike
20 Calorie Row
30 Calorie Bike
20 Calorie Row
25 Calorie Bike
20 Calorie Row
11:34 Rx

Brutal.

 
Satan's Tricycle - 1
Rob -0 

Sunday, May 21, 2017

''RJ"...

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (13 ft rope)
50 Push-ups
45:23 (Only 1:32 slower than PR! Pumped since I don't currently CrossFit!)


 THAT HURT THE WHOLE TIME!

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. 




7-5-3 Wave - Shoulders/Traps...

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

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 4x10 @ 32kg (70lbs)
Kettlebell Upright Row - 4x10 @ 32kg (70lbs)*
*Superset


Cash Out - Z Press - 45lb bar - 5X10 then, 1x95 and 1x115

Saturday, May 20, 2017

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

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs (5)

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

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs then, 55lbs x 1

Incline Press -165lbs-175lbs-185lbs/175lbs(6)-185lbs(4)-195lbs (2) then, 12x135lbs    


Cash Out: Low-to-High Cable Chest - 2x15@20lbs

Friday, May 19, 2017

7-5-3 Wave - Arms...

Cash In: Commando Pull Ups - 3x8

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 45-70-90/55-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs(4) -225lbs(1) then, 135lbs x 15

Cash Out -2x20 barbell curls - empty 45lb bar. My eventual goal is 1x100

Thursday, May 18, 2017

Kettlebell Snatches and Swings...

5 minutes of 8/8 snatches for 80 reps @ 35lbs and 5 minutes of 10/10 swings @ 53 lbs for 100 reps. 180 reps in ten minutes @ 93 degrees.


Wednesday, May 17, 2017

Kettlebell Deadlifts,Box Squats and Swings...

20 sets of 5 kettlebell deadlifts and 5 kettlebell box squats  @ 2-53lb bells. 106kbs. (Ran a flight of stairs I between each set). 

Cash Out: 10x10 Russian Swings @ 88lbs. 

That was A LOT harder than it looked on paper. 

30,000lbs total lifted/swung. 




Sunday, May 14, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 60lbs-70bs-80lbs/70lbs-80lbs-90lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 4x10 @ 32kg (70lbs)
Kettlebell Upright Row - 4x10 @ 32kg (70lbs)*
*Superset
Finished my shoulder workout with Incline Bench Rear-delt Raises. 15-15-15@ 20lbs

Saturday, May 13, 2017

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

Cash In: 100 rep Leg Presses

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

Incline Press -165lbs-175lbs-185lbs/175lbs(5)-185lbs (2) -195lbs (1) then, 135x10


Trx row - 3x15

Push Ups - 3x15

Friday, May 12, 2017

7-5-3 Wave - Arms...

Cash In: 100 rep Leg Presses/ Commando Pull Ups - 3x8

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 45-70-90/50-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs(2) -225lbs(x) then, 135lbs x 15

Cash Out - Max reps of Commando Pull Ups - 16

Wednesday, May 10, 2017

Russian Swing/Goblet Squat Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - 100 reps each movement 

Russian Kettlebell Swings

Goblet Squats 
* 53kb bell

Tuesday, May 9, 2017

300 One-arm Swings...

I did timed one-arm swings with the 16kg bell today. I did sets of 10 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 10 in 14 minutes and 45 seconds.

One-arm Swings - 16kg bell - 300 reps 

Max HR - 154
Avg HR - 12

Later in the day I did a 400 m farmers carry suitcase style with the 53 pound kettle bell.

Monday, May 8, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

Finished my shoulder workout with Incline Bench Rear-delt Raises. 15-15-15@ 17.5lbs

Saturday, May 6, 2017

Chest/Back...

Incline Press - 5x15 @ 50lbs
Dumbbell Row - 5x15 @ 50lbs
Push Ups - 3x15 @ body weight 
Dumbbell Pull Over - 3x15 @ 50lbs 

Westin - Hilton Head

Friday, May 5, 2017

Arms

Rope Curls 2x7-5-3
Rope Push Downs - 2x7-5-3
Thigh Supported Hammer Curls 30-35-40/35-40-45
Tri Dumbell Press 2x15 @ 50lbs super set with 2x15 close push ups 

Westin - Hilton Head 

Thursday, May 4, 2017

Viking Warrior Conditioning - 30 Sets of 8..

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.
Snatch - 16kg bell - 30 sets of 8 - 240 reps
Max HR - 149
Avg HR - 133

Tuesday, May 2, 2017

Viking Warrior Conditioning - 30 Sets of 8...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps 
Max HR - 171
Avg HR - 153

Mr heart rate usually only gets this high from running. Screw running. Just snatch a kettlebell!