20 Rep Belt Squats & Landmine Romanian Deadlifts...

Belt Squats - 5x20 @ 230lbs

Landmine Romanian Deadlifts - 5x20 @ 110lbs

German Volume Training - Arms/Shoulders...

A-1 Dips - 8x10 @ 35lbs

A-2 Curls - 8x10 @ 90lbs

DB  Shrugs - 3x8 @ 115lb

B-1 Cable Lateral Raises - 3x8 @ 20/25/30

B-2 Seal Rows - 35lbs 

Finished with two sets of three of one-arm assisted chin ups. 

German Volume Training - Chest/Back...

Pure Strength Bench Press - 10x10 @ 140lbs

BTN Pull Ups

Low-to-High Cable Fly - 3x8 - 25lbs

German Volume Training - Legs

Snatch Grip Deadlift - 10x10 @ 155lbs

Romanian Deadlift - 5x10 @ 155lbs

German Volume Training - Arms/Shoulders...

A-1 Peg Board 10 Ascents

A-2 LeverEdge Close Bench- 10x10 - 200lbs

LeverEdge Shrugs - 3x8 @ 450lbs

B-1 Cable Lateral Raises - 2x8 @ 50lbs

B-2 Cable Bent-Over Laterals 2x8 @ 50lbs

Cash Out: 51 second super slow chin up. 22 seconds up 29 seconds down. 

“Hot Potato”...

3 Minute Max Cal Row - 50

3 min rest
3 Minute Max Cal Bike - 45
3 min rest
3 Minute Max Cal Ski - 30
3 minute rest
3 Minute Weighted Box Step over 50lbs each hand - 20

50-45-30-20 = 145

German Volume Training - Chest/Back...

LeverEdge Bench Press - 10x10 @ 210lbs

KB High Pulls - 10x10 @ 44lbs

Cable Low-to-High - 3x8 - 50lbs

20 Rep Belt Squats & Landmine Romanian Deadlifts...

Belt Squats - 5x20 @ 220lbs

Landmine Romanian Deadlifts - 5x20 @ 100lbs

That’s going to leave a mark!

Helen & Some

From 0:00 – 15:00 Complete

“Helen”
3 Rounds for time
Run 400m
21 KB Swings (35)
12 Pull-ups

11:23

From 15:00 – 30:00 Complete

3 Rounds

Run 200m

20 DB Snatch (50)

10:25

200M “runs” and DB Snatches were SLOW!

German Volume Training - Arms & Shoulders

A-1 EZ Bar Curls 10x10 - 85lbs
A-2 LeverEdge Close Bench- 10x10 - 190lbs
B-1 Cable Lateral Raises - 3x8 @ 50/50/50
B-2 Cable Bent-Over Laterals 3x8 @ 40/40/50

Cash Out: LeverEdge Shrugs - 3x8 @ 370lbs then, 500lbs for 1x8

German Volume Training - Chest/Back...

LeverEdge Incline Bench Press - 10x10 @ 180lbs 

Pull Ups - 10x10

Low-to-High Cable - 3x8 @ 50/60/70

V-Sit Pull Ups - 3x5 

20 Rep Belt Squats & One-leg Double KB Deadlifts...

Belt Squats  - 5x20 @ 210lbs

One-leg Double KB Deadlifts - 3x5 @ 44lbs 

Loving this heat! 🔥🔥🔥

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)

36:49 - 1:20 PR! 

(Previous Best - 38:09 on 9/21/17)

Max HR - 190

AVG HR - 167

210 Kettlebell Swings and 4000m of running.

German Volume Training - Arms & Shoulders...

A-1 EZ Bar Curls 10x10 - 80lbs

A-2 LeverEdge Close Bench- 10x10 - 180lbs

B-1 Cable Lateral Raises - 3x8 @ 40/40/50

Dumbbell Shrugs - 3x8 @ 125lbs

German Volume Training - Chest/Back...

LeverEdge Bench Press - 10x10 @ 210lbs

T-Bar Rows - 10x10 @ 90lbs

DB Pause Bench - 3x4 @ 50/60/70 - ten second pause at bottom

L-Sit Pull Ups - 3x5 

20 Rep Belt Squats & Landmine Romanian Deadlifts...

Belt Squats  - 3x20 @ 200lbs

Romanian Deadlifts - 3x20 @ 90lbs

“Stronger”...

Gymnastics: 2 Rounds For Quality

Max Strict Chest-to-bar Pull-ups - 16/13

Max Strict Handstand Push-ups - 15/9

Strength: 4 Rounds For Quality

(1) 10 Heavy DB/KB Strict Press - 35

(2) 5 Sumo Deadlifts (re-set between reps) - 155/225/295/335

German Volume Training - Arms & Shoulders...

A-1 Cable Curls 8x10 - 80lbs

A-2 Diamond Push Ups - 8x10

B-1 Cable Lateral Raises - 3x8 @ 50/40/50

B-2 Dumbbell Shrugs - 3x8 @ 100lbs

German Volume Training - Chest/Back...

LeverEdge Bench Press - 10x10 @ 200lbs

T-Bar Rows - 10x10 @ 85lbs

Cable Fly - 3x8 -30/40/50

V-Sit Pull Ups - 3x5 

Finished my chest/back workout with some V-Pull Ups then attempted some reps of 100lb DB Bench Press. Got one good rep then got crushed! 

“If you ain’t failing you ain’t trying”. 

“Sisson”...

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

7 rounds even (20lb vest & legless rope climbs)

25 Rep Squat Pyramid...

185 x 1-2-3-4-5-4-3-2-1 - 25 reps.

 Making sure depth as as ass to grass as I can. Feeling good Lewis! 

Just needed to squat after 3 sets of 20 rep squats on Wednesday!  

Cash Out: 

Landmine RDLs - 3x8 @ 90/135/180

German Volume Training - Arms & Shoulders...

Seated Barbell Curls - 10x10 @ 65lbs

Weighted Ring Dips - 10x10 @ 31lbs

Seal Rows - 6x8 @ 35lbs 

German Volume Training - Chest/Back...

Incline Hammer Press - 10x10 @ 190lbs

Seal Rows - 10x10 @ 27.5lbs

Cable Low-to-High - 3x8 -25/30/35

V-Sit Pull Ups - 3x5 

20 rep squats...

Three sets of 20 with a four minute rest in between:

175×20

rest four minutes 

155×20 

rest four minutes 

135×20 reps

200 Russian Swings & “Goblet Squat Mile”...

I did timed two-handed swings with the 16kg bell (35lbs). I did sets of 10 with approximately 15 second rest between sets . I did 20 sets of 10 - 200 reps  in 9 minutes and 45 seconds.

Cash Out:

Five Rounds of:

10 Goblet Squats (35)

320M Run

16:19 

SLOW AS HELL. “Feels like - 100F🔥”. 

German Volume Training - Arms/Shoulders...

A-1 EZ Bar Curls 10x10 - 80lbs

A-2 Dips- 10x10 - 25lbs

B-1 Cable Lateral Raises - 3x8 @ 15/20/25

B-2 Bent-over Cable Lateral Raises - 3x8 @ 15/20/25

Cash Out: Overhead Plate Raises - 3x10 @ 45lbs