Gironda 8x8 - Back/Triceps...

L-Sit Ups 

Wide Handle Pulldowns - 110lbs (2 second pause at bottom)

PJR Pullover - 55lbs*

Dips - 40lbs* 

*Superset

Cash Out: Lat Pullover - 3x8 @ 55lbs 

Also, got two Iron Crosses 

Gironda 8x8 - Legs... (Plus I got an Iron Cross!)

Got one Iron Cross!

Then:

30 DB Squat Cleans - 35lbs

30 Burpees 

7:30

Finished with: Wide Grip Wheel Snatch-Grip DL - 8x8 @ 225lbs

Went heavier and wider than usual to stress my upper back and traps. Used the wheels to start at a more advantageous position so I could complete all 64 reps. That sucked. Especially after that quick dumbbell squat clean/burpee metcon. 

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:

"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platformand using the wide grip.

If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that".

interview from tnation.com

Gironda 8x8- Shoulders & Traps..

Iron Cross - 3x3

DB Lateral Raise – 25lbs*

DN Bent-over Laterals - 25lbs*

*Superset

Seated DB Snatches - 25x8 then, 20x8 & 15x8 AFAP 

Finished with 3 @ 50lbs

German Volume Training - Arms/Shoulders...

A-1 Ez Bar Curls - 75lbs
A-2 Dips- 10x10 - 10lbs
B-1 Cable Lateral Raises - 3x8 @ 30/40/40
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30/40/40

Cash Out: Iron Cross practice

Kettlebells In Motion....

I kept it simple today trying to hit my muscles from all angles in a circular strength fashion.

My training looked like this:

Iron Cross - 24kg bells - 25 reps
Figure 8/Hold - 24kg bell - 50 reps
Swings - 24kg bell - 100 reps

Escalating Density Training (EDT)...

I feel a bit better this morning as I stopped taking the antibiotics yesterday. It was probably worth being a bit sick since my tooth feels good. Now I need to get back on track diet and training wise. I have been mixing in carbs to a greater degree this week since I have been feeling weak and I plan to continue that for a few more days until I am back to 100%.

My training look like this today:

PR One - 10 Minutes:
Goblet Squats - 32kg bell - 50 reps
Deadlift - 48kg bell - 50 reps

3 Minute Rest

PR Two - 5 Minutes
Incline KB Press - 32kg bells - 35 reps
One Arm Rows - 32kg bell - 25 reps each arm

I finished with:

Iron Cross - 20kg bells - 25 reps

19,448lbs lifted.

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Iron Cross - 28kg bells - 5x5 - 25 reps
Smith Machine Incline Press - 245lbs - 5x5 - 25 reps
One Arm Bottoms Up Clean - 28kg bell - 5x5 each arm - 25 reps each arm

12,285 lbs lifted

I finished with:

Medicine Ball Close Push Ups - 25 reps
Hanging Pikes - 25 reps