Monday, April 30, 2018

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

Sunday, April 29, 2018

Saturday, April 28, 2018


1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

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.

Friday, April 27, 2018

Thursday, April 26, 2018

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

Wednesday, April 25, 2018

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'

Sunday, April 22, 2018

“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! 

Friday, April 20, 2018

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. 

Thursday, April 19, 2018

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 pou

Tuesday, April 17, 2018

"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

Monday, April 16, 2018

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

Saturday, April 14, 2018

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

Trap Bar Deadlift
500x3 - F Yea!

Friday, April 13, 2018

Thursday, April 12, 2018

''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

Wednesday, April 11, 2018

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!

Tuesday, April 10, 2018

7-5-3 Chest/Back...

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


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

Sunday, April 8, 2018

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

Friday, April 6, 2018

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

Thursday, April 5, 2018

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.

Wednesday, April 4, 2018

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

Tuesday, April 3, 2018

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

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

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.