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

No automatic alt text available.

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.

No automatic alt text available.



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