Bench & Pegboard Superset...

Bench Press - 5x10 @ 171lbs *

*One Pegboard Climb after each set 

Cable Chest Low-to-High - 4x8- 30/40/50/60

Kneeling Pulldowns - 4x8 - 90/110/130/150

German Volume Training - Chest/Back...

Bench Press - 6x10 @ 155lbs

Snatch Grip High Pull - 6x10 @ 75lbs

DB FLy - 3x8 @ 49/45/50

V-Pull Up - 5x5 @ body weight

First day back at GVT. Started @ 6x10. Will work up to 10x10

"Heavy Lynne''...

5 Rounds For Max Reps

Bench Press, Bodyweight plus 20lbs - 175lbs

Strict Pull-ups - plus 20lbs

Bench Press - 12/12/12/12/11 = 50 reps @ 175lbs

Pull up - 12/12/12/12/12* - 60 reps @ 20lbs

* last two sets neutral grip 

- Finished my chest workout with weighted push ups: 2@90lbs, 4@45lbs and 10 @ body weight. 

Cash Out: 5x10 TRX Body Wright Row 

Torn Pec...

Found out that I tore my pec tendon bench pressing Monday. Had an MRI today to confirm extent of damage. Probably having surgery in a few weeks. I've accepted it and just want to focus on recovery. I can do air squats/lunges until my surgery and will be able to resume lower body training 3/4 weeks after surgery. My plan is to keep my diet strict while I recover and until I'm back to 100%. Total freak accident. Thinking back I probably wouldn't change a thing. Life goes on!

"Death Valley"...

9-7-5
Deadlift (275)
Bar Muscle Up
Bench Press (185)
14:43 Rx

"Easy Day" & "Sure Shot"...

"Easy Day"...

20-16-12-8-4 pull ups

10-8-6-4-2 bench press (155)

6:34 Rx - BP got hard quickly. 

Rest 10 minutes then:

“Sure Shot”… 21-15-9 Power Snatch (95) Box Jump (24) 9:46 Rx  I. Am. Smoked.

"Doce"...

In front of a clock set for 12 minutes:

4 minutes of Bench Press, 115 lb.
4 minutes of Rowing 
4 minutes of Abmat Sit Ups

Bench Press - 51 reps

Rowing - 54 calories

Sit Ups - 78 reps

183 total reps 

Bench Press 3x3 & "Money Wrench"...

 Bench Press - 3×3 - 205#

“Monkey Wrench”
10-8-6-4-2 of:
Bench Press (135)
Power Snatch (95)
Double Unders

9:26

Not Rx - Switched to single unders after epic fail on doubles and single-double

Box Squats & Bench Press..

‎50 bodyweight box squats (155) 


50 bodyweight bench press (155)
Not for time.

OHS 5-4-3-2-1 / "Jumper Cables" & "AAA Battery Acid"...

Overhead Squat - 5, 4, 3, 2, 1
5 x 95
4 x 135
3 x 165
2 x 185
1 x NONE (wrist hurt after 4th set)

Then:

"Jumper Cables"
5,4,3,2,1 reps of:
• Bench Press (185)
• Box Jumps (30)
1:39 Rx

Finish with:

"AAA Battery Acid"
5,4,3,2,1 reps of:
• Deadlift (185)
• Box Jumps (30)
1:21 Rx

(Regular Battery Acid is 315# Deadlift)

Bench Press, Weighted Pull Ups & “Flying High Again”

Strength: Bench Press alternated with weighted pull-ups  5, 5, 3, 3, 1

Bench Press: 185-195-205-215-235

Pull Up: 35-45-55-70-106(F)

Chin was parallel to bar on 106# but did not make it over the bar!

Metcon: “Flying High Again”

AMRAP 7

•20 double unders

•10 (5 R/L) Kettlebell Snatches (53)

3 rounds plus 4 reps (6 Consecutive Double Unders!)

"Engine Oil"...

10-8-6-4-2

Deadlifts (315)

Muscle Ups (Strict)

Bench (185)

24:45 Rx

1RM Front Squat & "Volkswagon"...

1RM Front Squat - 255# (would have been a 20# PR but iffy on the depth)

Front Squat Video

then:

"Volkswagon"
21-15-9 of:
Bench Press (155)
Pull Ups

8:08 Rx

"Collin" (Sort Of)...

"Collin"

6 rounds for Time:

• Carry sandbag 400 meters
(50)

•12 Pull Ups

•12 Box jumps (24”)

•12 Bench Press (115)

34:38 Rx

Pull Ups & Bench Presses Unbroken!





(Subbed PUs & BPs for PPs & SDHPs because of wrist)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

"Jolt Cola"...

"Jolt Cola"

10,9,8,7.6.5.4,3,2,1 of:
Bench Press (155)
Abmat Sit Ups
Ring Rows

11:21 Rx

"Linda"...

Linda (AKA - The Three Bars of Death)
Reps for time of: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of:

1.5x Body Weight Deadlift - 240lbs

Body Weight Bench Press - 160lbs

3/4x Body Weight Cleans - 120lbs

55 reps each exercise

29:31 Rx

Spent most of the time on the cleans but my form was a lot better. Great practice!

I can't wait to do that again! That was awesome.

Deladlift & Bench Press

1. Deadlift

3 sets of 3 reps.
Set 1: 315#
Set 2: 385#
Set 3: 405# (30# PR and my 1RM)

2. Bench Press
3 sets of 3 reps.
Set 1: 205#
Set 2: 225# (20# PR)
Set 3: 235# (x2 failed on rep 3)
Set 4:
Set 5:

“The Other Total”...

“The Other Total”
1RM Clean - 185# (30# PR)
1RM Bench - 250# (5# PR)
1RM Overhead Squat - 170# (15# PR)

Three PRs in one day...Sweet!

Clean & Bench Triples...

1. Clean
5 x 3 reps
Work up to a 3 Rep Max  -155# PR


2. Bench
5 x 3 reps Across - 205#

Finished with One Rep Max Bench - 245# (Not a PR but most in over 3 years!)


"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds". - Henry Rollins

Weight Lifting Wednesday...

Weight Lifting Wednesday

1. Deadlift
5-4-3-2-1 reps
185x5
195x4
205x3
225x1
225x1

2. Bench Press
5-4-3-2-1 reps
275x5
315x4
325x3
365x2
Failed on 405# (need to try 385 first!)

Alternate between Deads and Bench, resting as needed between lifts. Warm up as needed and attempt a max effort lift on each attempt. If you fail, it still counts as an attempt.