Deadlift 5-5-5, "Pac Man"...

Strength: Deadlift 5, 5, 5

315# x 5
365# x 5
395# x 5 (30# PR)


"Pac Man"
AMRAP 15

Team of two comeplete:

•10 box jumps (20)
•Burpee Frog Jumps 10 m Down to cone (a burpee into a long jump)

•Bear Crawls 10 m back from cone

•Row 150m

Athlete one starts at box jumps and tags Athelte 2 after completing Bear Brawls. A round is complete after row is finished.

Only completed rounds count.

13 rounds (missed 14 by 35 meters)

Escalating Density Training (EDT)...

My training looked like this:

PR One - 10 Minutes:
Smith Machine Incline Press - 185lbs - 40 reps
Kettlebell Snatches - 16kg bell - 80 reps

3 Minute Rest
PR Two - 5 Minutes:
Bear Crawls - 32kg bells - 20 steps
Triple Crush- 16kg bell - 20 reps

I finished with:
Farmers Walk - 32kg bells - 10 reps @ 150 feet each
Shrugs - 40kg bells - 50 reps

"Crazy 8's"...

My training looked like this today:

Double Swipes - 25lb clubbells - 8x5 - 40 reps
Two-handed Shield Cast - 25lb clubbell - 8x5 each direction - 80 reps
Hammer Swings - 25lb clubbell - 8x5 each direction - 80 reps

I finished with:

Bear Crawls - 24kg bells - 8x10 - 80 steps
Snatches - 24kg bells - 8x5 each arm - 80 reps

Kettlebell & Clubbell Escalating Density Training (EDT)...

My training looked like this:


PR One - 10 Minutes:
Kettlebell Incline Press - 32kg bells - 50 reps
Double Clubbell Snatches - 15lb clubs - 50 reps

4 Minute Rest

PR Two - 5 Minutes:
Bear Crawls - 24kg bells - 40 steps
Two Hand KB Curls - 32kg bell - 40 reps

Clubbell 5x5, Xvest Training & KB Bear Crawls...

My training looked like this today:

Double Swipes - 25lb clubbells - 25 reps
Two-handed Shield Cast - 25lb clubbell - 25 reps
Barbarian Squat - 25lb clubbell - 25 reps
Two-handed Swipe - 25lb clubbell - 25 reps
Crucifix - 15lb clubbells - 25 reps

Then I:

Walked a half mile with the 40lb Xvest @ 10% incline @ 4MPH
Pull Ups - 40lb Xvest - 25 reps
Push Ups - 40lb Xvest - 25 reps

I finished with:

Bear Crawls - 24kg bells - 100 steps
I definitely fried my CNS as my arms and hands are shaking right now. I am beat!

Kettlebell EDT...

My training looked like this:
PR One - 10 Minutes:
Kettlebell Incline Press - 32kg bells - 60 reps
Renegade Rows - 32kg bells - 60 reps

4 Minute Rest

PR Two - 5 Minutes:
Renegade Reverse Flys - 12kg bells -  40 reps
Alternating Bottoms Up Curl - 16kg bells - 40 reps

I finished with:
 
Bear Crawls - 24kg bells - 100 steps
One-handed Mills - 15lb clubbell - 100 reps