2 mile trail run
Then came home and hit the garage for
7 Min EMOM
-1 clean + 2 FS + 1 split jerk
Then
FT:
10-9-8-7-6-5-4-3-2-1
- OH DB lunges 35lbs
1-2-3-4-5-6-7-8-9-10
- Ring Rows
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2 mile trail run
Then came home and hit the garage for
7 Min EMOM
-1 clean + 2 FS + 1 split jerk
Then
FT:
10-9-8-7-6-5-4-3-2-1
- OH DB lunges 35lbs
1-2-3-4-5-6-7-8-9-10
- Ring Rows
Sent from my iPhone using Tapatalk
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Back day today.
3 sets deadlifts @415
3 sets barbell rows@ 275
3 sets dumbell rows @120
3 sets close grip pulldowns @ 215
3 sets barbell shrugs @410
Molon Labe
HRCH Coal's Sparkleberry Cache MH
Saturday 4/20
5k trail/road run- Fastest yet, 26:13
Monday 4/22
Work up to heavy 3 rep back squat
Then:
4RFT
5 Power Cleans
10 push ups
20 sit ups
Tuesday 4/23
7 mile trail/road run, 1:05:49, fastest 10k run to date, and tie for longest run.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
You would kill me if I tried to keep up with your workouts!
Molon Labe
HRCH Coal's Sparkleberry Cache MH
Well, I'm not pulling 415 for sets either. At this point, I'm probably not pulling 415 at all.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Buy in: 500m row
2 Rounds:
20 Pullups
20 Thrusters @ 95
400m run
20 DB snatches @ 50
20 box jumps
Buy Out: 500m row
22:37
Light leg day:
Leg press 16 plates 4 X 12
hack squat 8 plates 4 X 10
Front squats 185 4x 8-10
Calf raise 3 x 20 3 plates
3 sets of weighted walking lunges
leg extension 130 3 x 20
Leg curls 75 lbs 4 x 8
10 minute ab circuit
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Let me know when they bring it back. I have a good workout to go with the sled:
20 min clock:
Row 1600m, then AMRAP remaining time:
10 DB Deadlifts (50/30)
20 Pushup
2 Rope climb (sub wall climb if no rope available)
After AMRAP, rest 3 min, then:
1000ft sled push 90#
Every 3 min perform 5 burpees
Today was chest day.
Bench press 3 sets 5 reps 275
Incline press 3 sets 5 reps 225
Dumbell incline 3 sets 5 reps 95
Dumbell flat bench 3 sets 5 reps 110
Lots of ab stuff afterwards.
Molon Labe
HRCH Coal's Sparkleberry Cache MH
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Skrimp! I have got one for you buddy. It's the mother of all posterior chain workouts. I'll be happy if I can pick up my 7 month old over the next couple of days.
1st:
Every 30secs for the 15:00 do 1 Deadlift, set weight accordingly. I did 205lbs conservatively.
2nd:
3 sets of max reps ring pull-ups
3rd:
For 10 min alternate:
60secs Max calorie row (was supposed to be assault bike, but I don't have one of those)
60secs to complete 20 Russian KBS at 72lbs
Score= Total Calories rowed(biked)
For me: Rd1- 18 cals, Rd2- 14 cals, Rd3- 12 cals, Rd4- 9cals, Rd5- 8 cals.
I was just hanging on for dear life after round 3.
Give it a shot. Let me know if it sucks as bad as I think it does or if I'm just a pansy.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
I'm going to hit this one today, I'll probably sub in some regular pull ups as well as ring pull ups:
For time:
15 Dumbbell Squats, 50/35 lbs
10 Chest-to-bar Pull-ups
25 Dumbbell Squats, 50/35 lbs
15 Chest-to-bar Pull-ups
35 Dumbbell Squats, 50/35 lbs
20 Chest-to-bar Pull-ups
The right to bear arms is the last form of defense against tyranny.
got an easy day today:
Jack Squat (Time)
21-15-9:
Front Squats (135lbs)
Kettlebell Swings (70lbs)
400 Meter Run
Cardio work out:
For time:
10 strict PU
20 box jump
30 sit up
400 meter run
30 sit up
20 box jump
10 strict PU
400m run
10 strict PU
20 box jump
30 sit up
400m run
30 sit up
20 box jump
10 strict PU
400m run
Last edited by Carolina Counsel; 05-08-2019 at 10:03 AM.
Carolina Counsel
Three rounds. 7 minute AMRAP. Two minutes rest between rounds. 400m buy in. 3 ground to overhead- 185 lbs. 9 barbell pushups. 15 double unders.
Carolina Counsel
5-3-1.
4 days a week - one major lift plus running.
Dead lift
Squat
Bench press
Push Jerk
+
Running 10 miles a week.
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