Shoulders/Traps Tri Sets...

Shoulders

1A - Hammer SP - 6 reps @ 175lbs

1B - Bent Over Raise - 12 reps @ 25lbs

1C - Machine Seated Press - 25 reps @ 60lbs

Traps 

2A - Overhead Shrugs - 6 reps @ 115lbs

2B - KB Upright Row - 12 Reps @ 70lbs

2C - Dumbbell Shrugs - 25 reps @ 50lbs

"Bar Muscle-Up Lynne"...

5 Rounds For Max Reps:

Hammer Strength Bench Press, Bodyweight (160)

Bar Muscle Ups

BP - 20-15-13-13-14 - 75 reps

MU - 8-7-6-5-6 - 32 reps 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Slosh Pipe Carry...

35lb pipe

1.16 miles

Avg HR - 126

Max HR - 138

Cash Out:

Archer Pull-Ups

Arms - Tri Sets...

3 sets

Biceps

1A - Chin Up - 6 reps @ 25lbs

1B - EZ Bar Curl - 12 reps @ 60lbs

1C - Cable Rope Curl - 25 reps @ 60lbs

Triceps

2A - Dips - 6 reps @ 40lbs

2B - EZ Bar Tri Ext - 12 reps @ 50lbs

2C - Cable Rope Press-down @ 75lbs

Cash Out: Diamond Push Ups - 5x10 - 50 reps

"Farmers Shuffle"

Two 26lb Kettlebells 

Run/walk - 1.61 miles 

Max HR - 158

Avg HR - 134

Zercher Squats...

1-2-3-4-5-6-7-6-5-4-3-2-1 

49 reps @ 155lbs

1 Mile Kettlebell Run...

"Ran" a mile with two 53lb Kettlebells. Broke it into about 50 meters increments. 

Run, Shake it out, run

Wash, rinse, repeat. 

I feel great after that! 

Shoulders/Traps Tri Sets...

Shoulders

1A - Hammer SP - 6 reps @ 170lbs

1B - Bent Over Raise - 12 reps @ 20lbs

1C - Machine Seated Press - 25 reps @ 50lbs

Traps 

2A - Hammer Shrugs - 6 reps @ 450lbs

2B - KB Upright Row - 12 Reps @ 70lbs

2C - Overhead Plate Raise - 25 reps @ 25lbs


I finished with - Zercher Squat 275 x 1

Chest/Back Tri Sets...

Chest

1A - Hammer Strength BP - 6 reps @ 225lbs

1B - Incline BP Machine - 12 reps @ 150lbs

1C - Pec Fly - 25 reps @ 75lbs

Back

2A - Smith Machine Row/Pull - 6 reps @ 160lbs

2B - Pull Ups - 12 reps 

3B - Cable Row - 25 reps @ 105lbs x 1/Pull Down - 25 reps @ 75lbs x2 

Finished with:

Zercher Squat - 205x1

Arms - Tri Sets...

3 sets

Biceps

1A - Chin Up - 6 reps 

1B - EZ Bar Curl - 12 reps @ 50lbs

1C - Cable Rope Curl - 25 reps @ 50lbs

Triceps

2A - Dips - 6 reps

2B - EZ Bar Tri Ext - 12 reps @ 40lbs

2C - Cable Rope Press-down @ 70lbs

Zercher Squats...

1-2-3-4-5-6-7-6-5-4-3-2-1 

49 reps @ 135lbs.

Shoulders/Traps - 49 Rep Pyramids...

Hammer Strength SP 

165lbs: 1-2-3-4-5-6-7

130lbs: 6-5-4-3-2-1

1-2-3-4-5-6-7-6-5-4-3-2-1

DB Rear Lateral Raise @ 25lbs

Hammer Strength Shrugs - 3x8!@ 430lbs

KB Upright Row - 3x8 @ 70lbs

Overhead Plate Raise - 3x8 @ 45lbs

Decided to back off a bit after getting dehydrated yesterday at the Spartan Super. 

Boston Spartan Super...

Took a DNF today. Made it 5.75 miles, over 20 obstacles and did 100 plus burpees. The heat got to me and I got dehydrated and had possible heat exhaustion. I did the smart thing and pulled the plug. Live to fight another day.

"Chucks"...

I am doing the Spartan Super tomorrow (about 8 miles) but wanted to move at an easy pace today to get the blood flowing.     

"Chucks" 

1 mile run

50 t2b

1 mile run 

50 box jumps (24)

1 mile run

44:43 

Deload -Chest/Back...

1-2-3-4-5-6-7-6-5-4-3-2-1 

Bench Press @ 135lbs

Barbell High Pull @ 75lbs

49 reps of each 

Deload -Arms...

1-2-3-4-5-6-7-6-5-4-3-2-1 

Barbell Curls @ 55lbs

Close Grip Bench Press @ 95lbs

49 reps each 

Deload - Romanian Deadlift...

1-2-3-4-5-6-7-6-5-4-3-2-1 

49 reps @ 135lbs

Shoulders/Traps...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Overhead Lateral Raise @ 20lbs

DB Rear Lateral Raise @ 20lbs 

Hammer Strength Shrugs - 4x8 @ 410lbs

then: 360x7, 270x6, 280x5

KB Upright Row - 4x8 @ 70lbs 

then: 50x7, 40x6, 40x5

Strict 'Nicole'...

For Total Reps: AMRAP 20

400m Run

Max Strict Pull-ups

17-17-12-10-13 - 69 reps 

* one rep more in one round less than last time. I need to work on my running!

Cash Out- Plyometric Push-Up Pyramid with 20lb vest - 100 reps 

Deadlift 3-3-3-3 and ''Eagle EYE''...

Deadlift 3-3-3-3
275/315/365/405*
*reset between reps

*First time over 400 in over two years! And for three reps! 

Eagle Eye
AMRAP 10:
10 Strict Ring Dips
5 Deadlifts (185)
10 Strict Handstand Push-ups
5 Deadlifts (185)
3 Rounds plus 15 reps

Arm Pyramids..

The wrong-way pullover  - 55lbs

Barbell Curl - 75lbs

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 - 64 reps

Cash Out: 21's: 55lbs x 1, 45lbs x 1, 35lbs x 1, 25lbs x 1, 15lbs x 1 - 105 reps

Romanian Deadlift Pyramid...

Wanted to work my hamstrings. 

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

100 reps @ 245lbs. Hams, traps and grip are fried! At the end the limiting factor was my grip. 24,500lbs lifted.