Did a whole day Monday but it was written on the whiteboard and I deleted my pic of it. Oooof.
Log Fun (work tech first for 8-10mins) Then do :
3x45s of the medley event rest 90s-2mins b/t sets
Simulated car DL 30s AMRAP rest 2 mins 4 sets (use weight you've practiced with)
Reverse hyper at 30% max backsquat 4x10
Leg Curls (facing down on bench for hamstring) with 2LB ankle weights 4x25
Bike for 15mins easy 45-55RPM get a good sweat but no crazy leg burn
Jumped in Booty Camp
Friday I did a 15 mins on bike, 15 on row, and walked for 25mins.
Trap bar Dead Lift 9x1-3 building First time using the DL trap bar in a workout! 3x 240,250,270,280, 1x 300, 320, 330, f x340
Duck walk 2-3x50ft at 150 then 1-2x50ft at 200lb
Over head medly work up to weights and go through event Saving this for Saturday when we'll have the women's log in-house. Instead did 3x5 of Circus Dumbbell on right side, 3x5 50lb DB left side
Good mornings 3x8 used 53lbs all sets
Supinated GHD hold 4x20-40s rest 1 min between sets I love/hate these.
Box squat 9x1-3 building Didn't read this correctly and BSQ 3x 130(55%) 143(60%) 163(69%) 183 (77%) 203 (86%) 210(89%) 1x 215(91%), 218(92%), 220(94%), 225(96%)
Back rack barbell lunges 4x8 per leg Used 85lbs
Reverse hyper 4x10 at 35% max back squat 82lbs
DB death march 4x50ft pick difficult weight and you CANNOT drop until you reach 50ft 30lbs, 30lbs 35lbs 35lbs
Press 12x2 @55% max with 25% band tension Warm up 2x2x 43lbs 12x2x53lbs
DB flys lying on bench 4x10 Used 10lbs
Banded tricep pull down with blood flow restriction (tie orange band around top of arm 7 of 10 tightness use a LOW band resistance) for tricep pull down rep scheme is 30,15,15,15,15 rest 30-45s b/t sets CANNOT TAKE BAND OFF I used the orange bands and the red skinny band for resitance. I really felt it during my last 2 1/2 sets of 15.
Side plank hold 4x20-30s per side (keep side lifted as high as possible!)
Bent over rows 4x10 use a barbell Used 63lbs
Box squat 12x2 at 50% max with 25% band tension 12x2x 118lbs used red, purple, orange bands
Deadlift 12x2 at 50% max with 25% band tension 12x2x 163lbs, used red & purple bands
Go through OH event w/ log & Circus Dumbbell Monday
Banded belt squat 3x60s IMMEDIATELY after each set carry the 75-100lb keg 50ft and put load over bar 56,55, 51- death to my legs
Evil wheel accumulate 75 reps
Cross over symmetry protocol 2 cycles with oscillations
Max Effort 2.6.17.
Rack pull from weakest DL position 9x1-3 (no more than 4 sets of 90%) use first 3 sets as building / warm up): 3x126 189 220 252 274 4x1 283
Trap Bar Carry 3x150ft with 185lb while wearing a 20lb weight vest: 200lbs on bar
Leg curl 4x25 with 2lb or 5lb ankle weights: 2lb weights
Evil wheel accumulate 50 reps (go as far as possible and don't let back extend stay hollow!)
Dynamic Effort 2.8.17.
Bench press 10x2 rest 45s (50% max on bar with 25% in band tension) 10x2x 63lbs w/ purple bands
DB incline bench press 3x10 1x10x 25lbs 3x10x 30lbs
Dirty 30s 4 sets must increase load each set: Ew. 1x 30, 33, 35 37
Reverse DB fly 4x12 2x12x5lbs 2x12x8lbs
Chinese plank hold 4x45-60s rest 60s
Max EffortBox 2.10.17
squat 9x1-3 reps (like before building, should be hitting 3s in warm ups and 2s and u progress to 90%) 2x123 3x130, 141, 176, 188, 200 1x 210, 210, 213, 215,
Reverse hyper 4x12 at 35-50% max back squat (I will show you proper technique) These were really difficult and I only used 85 for each set.
Duck walk carry 3x50ft at 100lb rest 90s-2mins b/t sets I used 2lbs ankle weights
Keg walk 90-100lb 4x50ft wearing 5lb ankle weights rest 6s between sets Put the 20lbs vest on too used 100lb keg felt good.
Hollow position hold 4x20-40s rest 60s
Dynamic Effort 2.11.17
Press 10x2 rest 45s (50%max on bar with 25% in band tension)10x2x 51lbs w/ purple bands
Circus DB clean and press 4x10 at manageable weight Did 4x5 on right arm and 4x5 at 50lbs on left
Banded belt squat 4x60s AMRAP rest 60s b/t sets (use 2 thinner bands together, goal is a rep every second) 40lbs tension, purple & red band, 58, 54, 55, 53
Had to stop here b/c comp was staring so these did not get done.
Rebounding box jump overs (PVC on box) pick diff. height and use 4 boxes (12 cycles through)
Hip extension on bench 4x30 reps with 2lb ankle weights