7-5-3 Wave - Arms...

V-Hammer Curls - 100-110-120/110-120-130
*finish with Standing High Cable Curls - 40x10/50x10

Dips - 55lbs-75lbs-95lbs/80lbs-100lbs-125lbs

Hammer Curls - 35lbs-40lbs-50lbs/40lbs-45lbs-55kbs

Neutral LeverEdge Close Grip Bench Press - 180-201-230/210-210-250

Cash Out: 1x25 & 45lb Bar

Mainsite 140121...

AMRAP 20:
21 Bench Press (135)
21 L-Pull Ups
3 rounds plus 38 reps.

Brutal.

“Abbate"...

1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
42:44Rx

I realized about five reps into the first round of clean and jerks that 155lbs was a huge mistake. Went way too heavy but decided to tough it out.

Thought about giving up. Wanted to give up. Didn’t give up - because of Sergeant Abbate. 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Kettlebell Thrusters OTM - 10...

Kettlebell Thrusters
5 OTM - 10 Minutes 
50 reps 

* 35lbs each

Q: How hard can it be? 
A: Very

Smith Machine Squats & Trap Bar Deadlifts...

Smith Machine Squats
135x5
185x5
225x5
275x5
315x3


Trap Bar Deadlift
135x2
225x2
315x2
405x2

Arms - One Kettlebell...

5 rounds of:
5 One-arm KB Clean L/R (53)
10 Close KB Push Ups
10 Drag Curls (70)
10 KB Tricep Extensions (53)

Cash Out: 2x10 KB Preacher Curls

SOBO Strength and Conditioning - Shoulders/Traps...

Couldn’t make it to the gym today and have not worked out since Sunday. Thankful to have weights in the garage. Got a quick shoulder workout in.
Something is always better than nothing!

Military Press - 85lbs - 50 reps
Kettlebell Upright Row - 70lbs - 50Reps
Bar Muscle Ups - 20 Reps
GTO - 45lb plate - 50 Reps

“Do what you can, with what you have, where you are'

“Spring Fever”..

Ten rounds for time:
5 One-arm Kettlebell Floor Press (70)*
5 Kettlebell Snatches (53)*
200M Hill Run
30:40 Rx

*Each side
First time doing kettlebell snatches in a long time with the 53lb bell. This one is tough. All you really need is one kettlebell! 

35lb Hill Plate Carry...

35lb plate hill plate carry. 1 mile - 21:02 Tough, 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 35lb plate, my Nikes and the hill. 

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-90lbs-95lbs/90lbs-95lbs-100lbs

Dips - 55lbs-75lbs-95lbs/75lbs-95lbs-115lbs

Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

Dead Stop Close Grip Bench Press - 185-195-205 then, 10 reps @ 155

Cash out: two sets of 25 barbell curls @ 40 pounds

"J. T."...

21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

12:19 Rx (10 second PR)

*HSPUs Strict

In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."- Erin Taylor

Chest/Back Pyramids...

Cash In:
40 Strict Pull Ups
70 Push Ups

Floor Press
135lbs: 1-2-3-4-5-6-7-8-9-10
185lbs: 9-8-7-6-5-4-3-2-1
100 Reps

Barbell Rows
135lbs: 1-2-3-4-5-6-7-8-9-10
185lbs: 9-8-7-6-5-4-3-2-1
100 Reps

Smith Machine Lunge/Squat Combo & Trap Bar Deadlifts...

Set 1: 95/95
Set 2: 115/115

*4-4/4-4 on lunge then 8 back squats

Smith Machine Squats
135x5
185x5
225x5
275x5
315x3

Trap Bar Deadlift
135x1
225x1
315x1
405x1
475x1
500x3 - F Yea!

Friday the 13th....

Ten rounds of:
13 Chin Ups
13 Kettlebell Figure 8/Hold (35)
13 Close KB Push Up
39:39 rx

''Power Clean Sandwich''...

10-9-8-7-6-5-4-3-2-1 reps of:

Goblet Squat (53)

Power Clean (95)

Kettlebell Swing (53)

* 200m Hill Run after each round

28:01 rx

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

LeverEdge Shoulder Press - 180-190-200/190-200-210

One Arm Cable Side Laterals - 20-30-40/30-40-50

Rear Delt Swings - 15 reps @ 15-20-25

LeverEdge Shrugs - 360-390-410/390-410-450 then, 3 Deadlifts @ 500lbs, 540lbs and 600lbs!

7-5-3 Chest/Back...

Three Rounds - NOT for time:
15 Push Ups
1 Pegboard Climb

Then,

LeverEdge Bench 7/5/3 @ 230-250-270/250-270-290

Dead-Stop Smith Machine Row 7/5/3 @ 90-140-160/140-160-180

Cash Out: Dead-Stop Smith Machine Row @ 90lbs - 10-9-8-7-6-5-4-3-2-1 - 55 reps

Smith Machine Lunge/Squat Combo

Set 1: 50/50
Set 2: 70/70
Set 3: 90/140
Set 4: 90/140
Set 5: 90/180

Smith Machine Lunges
Do four reps on one leg, then quickly switch to the other leg and do four reps. Then go back to the other leg and do four reps, then four on the other. Each leg gets 8 total reps so you don't have one leg that's significantly more annihilated than the other when you squat, plus you can use heavier weight. Increase the weight after each set of lunges as you'll be supersetting the lunges with Smith machine squats. Then...

Smith Machine Squats
Throw a 45-pound plate on top of your lunging load and do 8 deep reps. For example, use 25 pounds on each side for the first set of lunges, and then add a 45-pound plate for the deep Smith machine squats. On the next set do 35 pounds on each side for lunges, and then add a 45-pound plate on top for squats, etc. These are tough

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

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-75lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs

The 6-Way Delt Raise - 7.5-10-15/10-15-20

Cash Out: Dumbbell Shrugs - 5x10 @ 110lbs

7-5-3 Wave - Arms...

Warmup:  V-handle Pull Ups 15-10-5 - 30 reps

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

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 30x6, 25x5, 20x4, 15x3, 15x2, 15x1

Close Ring Push Ups 10-9-8-7-6-5-4-3-2-1 with a 5 second rest in between rest.

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

Strict Pull Up - 20lbs-25lbs-30lbs/25lbs-30lbs-35lbs then, max reps @ 45lbs - 8 reps

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs - 195lbs (Got 5!!)

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

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs then, Max reps @ 140lbs - 3 reps

Weighted Reverse Lunge & ''Maverick''...

Weighted Reverse Lung
(1) Warm-up Sets: 3 x 5 (per leg, building to starting weight) 45lbs, 65lbs, 95lbs
(2) Working Set: 1 x 5 (per leg) @ 135lbs then 1 x 3 (per leg) @ 155lbs

“Maverick”
For Time: 4 Rounds
15 Russian Kettlebell Swings (53)
12 GHD Sit-ups
9 Calorie Bike
7:43

Pumped to get 1 x 3 (per leg) @ 155lb of Reverse Lunge (body weight!)


* Dealing with a pinched nerve in my neck so I scaled and avoided going overhead.