EDT - Chest & Back....

PR One - 15 Minutes:

Incline Bench Press - 135lbs - 62 Reps
High Pull - 105lbs - 62 Reps

5 Minute Rest 

PR Two - 5 Minutes:
Incline DB Fly  - 30lbs - 25 Reps
One-Arm DB Row  - 75lbs - 25 Reps each arm

Cash Out: 2x5 Weighted Pull Ups @ 45lbs, then one super slow 

The Hip-Belt Squat Workout...

Felt strong today so after my hip belt squats I decided to deadlift. It wasn’t pretty but I pulled 467.5lbs. A 2.5lb LIFETIME PR at 158lbs. THREE times my bodyweight!

The Hip-Belt Squat Workout 

• Set 1: Warm up set, 20 reps. @ 180lbs
• Set 2: Warm up set, 15 reps. @ 270lbs
• Set 3: Warm up set, 10 reps. @ 360lbs
• Set 4: HEAVY set, 8 reps to positive failure! @ 400lbs
• Set 5: HIGH REP set, 100 reps. @ 50lbs

For 153 reps total! 

Cash Out: Deadlift 

1x135, 1x225, 1x315, 1x40 

and 1x467.5 - A 2.5lb LIFETIME PR!

Hip Belt Squats...

Tried the Pit Shark for the first time. My weights looked like this:

5x10 @ 190lbs then,

1x5 @ 280lbs

1x5 @ 370lbs

2x10 @ 400lbs

That thing is no joke! My legs are fried! Merry Christmas

Last set of ten at 400lbs

Last set of 10 at 400lbs

EDT - Chest & Back....

PR One - 15 Minutes


Bench Press - 165lbs - 73 Reps
High Pull - 95lbs - 73 Reps

* Time to increase weight.

5 Minute Rest

PR Two - 5 Minutes:

Low-to-High Cable Chest - 25lbs - 40 Reps
Cable Row - 140lbs - 40 Reps

Cash Out:
Super slow pull up. 21 seconds up & 20 seconds down. Goal is 30/30.
Dips - 1x30 @ BW

EDT - Shoulders/Traps...

PR One - 15 Minutes:

The 6-Way Delt Raise - 12.5lbs - 58 reps
Dumbbell Bent-Over Raises - 20lbs - 58 reps
5 minute rest
PR Two - 10 Minutes:
Cable Shrugs - 300lbs - 80 reps
Cable Upright Row - 80lbs - 80 reps
Cash Out: Cable Shrugs - 5x5 @ 400lbs

100 Strict Pull Ups/100 Kettlebell Push Ups for time...

AFAP:
1. Pull Ups 
100 Strict for time. When you rest switch to Kettlebell Push Ups
2. Kettlebell Push Ups
100 for time. When you rest switch back to Pull Ups
22:18 Rx 
It got rough FAST. 

Incline DB Flys - 3x15 @ 40lbs then, 35x5, 30x4, 27.5x3, 25x2, 22.5x1
TRX Row - 3x15 then, DB Row - 1x15 @ 55lbs

"Scooter"...

First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. "Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.

400M Farmers Carry (53)

20 Burpee Box Jump (30)

400M Plate Carry (35)

20 Burpee Box Jump (30)

400M Plate Carry (35)

20 Burpee Box Jump (30)

400M Farmers Carry (53)

29:00 Rx 

First Rx WOD since May - 1:05 PR! 

I guess working farmers walks makes you better at farmers walks! 

RIP Lt. Milley

Back Squat 3x3 & "100M Row OTM"...

Back Squat 3x3 - 280# (5# PR!)

100M Row
18.9
18.7
18.8
18.7
18.7

1:31/500M pace

Sumo Deadlfts...

225# x 5

275# x 5

315# x 5

365# x 5

First time doing these with a barbell


Buy Out: 25 Skin the Cat

Note to Self...

Note to self:


1. What you eat is more important than what you lift.

2. Take a few rests days a week.

3. You can't PR everyday.

4. "Be happy, but never satisfied".

5. Mobility is just as important as training.

6. Do not cherry pick.

7. Work your goats. (A goat is a movement or skill that you are not particularly good at, in comparison to the rest of your skills. These movements and skills often hold us back in our workouts, thus becoming our scapegoats.)

8. "Don't let your victories go to your head, or your failures go to your heart".

9. What You Don't Do is as Important as What You Do.

10. "Do not fear failure, fear regret".

11. Wounds heal.

12. Listen to your body.

13. There is a difference between hurt and injured.

14. Sleep is more important than food.

15. “Adapt what is useful, reject what is useless, and add what is specifically your own.”


 
Please re-read this everyday so you don't sabotage yourself. That is all.