Sprints

11 hill sprints

bike there and back

- A little extra rest due to traffic on my hill today

Deadlift m5 w3

Clean 80x5, 100x5, 120x3, 150x5, 170x3, 190x1

DL 195x5, 235x3, 290x5, 330x3, 370x5

Jumps x5

HLR 4x6, 2x3, 4, 6 - 40 total

Lunges 75x12x5

FCT 25x16x3, x12

-Deads were slow and had more back rounding than I'd like.

-HLRs were supersetted with putting shit away and lunges.

-85 for lunges should be fine.

-25 is a little easy for FCTs use the 35er next time.

Press m5 w3

Stretching / Rope

Press 65x5, 80x5, 95x3, 120x5, 135x3, 150x3(4)

Chins 5x3 between presses, 8x6 a few mixed with dips - 63 total

Dips 5x10

A1 Neck Raise 25x20, 15, 15

A2 Neck Flex 10x15, 15, 20

Rope 7min AHR 158, Max 167, Min 127, Recover 24 (160-136)

-Failed on rep for with presses - I have a list of excuses for this.

-Go to sets of 7 for chins and sets of 11 for dips

-Fumbled around for the buttons to stop the HRM so recovery is a little off.

Squats m5 w2

Stretching / Rope

Started warming up for snatches then opted to just do squats and sprints today

Squat 135x5, 155x5, 175x3, 200x3, 230x3, 260x7

a few standing jumps reaching for the rafters - yeah I can touch em

10-15min putting shit away

10min bike to hill

10 hill sprints

10min bike home

-260x7 was a pretty good effort - i need to remember its ok to take a few breaths then dunk it on the last few reps.

-Started getting a familiar ab cramp after rep 7 for the hills - a little head wind with some gusts but nothing like it was last week.

Bench m5 w2

Stretching / Rope

Bench 85x5, 105x5, 125x3, 145x3, 163x3, 185x8

Chins 25reps (sets of 3 between benches and db benches)

DBBP 40x12x5

DB Row 60x12x3, 10, 14

A1. Neck Raise 25x15, 20, 15

A2. Neck Flex 10x15, 20, 15

Rope 7min - No HRM

-I've done 185x8 before but it wasn't clean. This was a good one but a little slow.

-Shoot for 40x15x5 for DBBP next.

-Opted against Kroc rows since my left palm still feels strained or something.

Hills

8 hills sprints

10min bike ride there and back

30mph gusts = fun

Ran in my new New Balance MT100s. This is the only time I've worn them so I can't say much more than they are excellent for hill sprints. They're super light with awesome fore-foot and mid-foot traction even on the hard pack covered with gravel shit I typically run on.

Deadlift m5 w2

Stretching / Rope

PC 80x5, 100x5, 120x3, 140x3, 160x3, 180x3

Dead 195x5, 235x4, 270x3, 310x3, 350x7

A1. HLR ladders 3-6, 3-5, 3, 4, 3, 4, 3, 3

A2. Side-bends 35x10x2, 45x10x2, 25x10x2

Lunges 65x12x5

-PR in the deads but it was an uninspired grinding set. No pop to it. My mind just wasn't into it today.

-Go to 75lbs for lunges.

Press m5 w2

Stretching/Rope

Press 65x5, 80x5, 95x3, 110x3, 125x3, 140x6

Chins 75reps (sets of 3 between presses, then a couple ladders 3-7)

Dips 75reps (6x8, 2x6, 10, 5)

Neck flex 10x15x3

Neck raise 25x15x3,10

Rope 7min AHR 163, Max 172, Min 136, Recovery 13 (167-154)

-Rep 6 was a real grind, felt like I over-arched my back afterwards. Need to work on staying from the chest down and exploding from the chest up on the last few reps.

-Assistance work was all good. I'd like to shore up the number of sets and thus decrease the overall time taken.

Escape from Vag

10min bike ride to hill

7 hill sprints

10min bike ride home

-Need to get back on track with these. Only took 45-50min tops.

Squat m5 w1

Stretching / Rope

HPSn 45x5, 65x5, 75x3, 85x5, 95x5, 110x5

Squat 155x5, 175x3, 190x5, 215x5, 245x9

Jumps x5

Swing 24kg 8/8x5

HLR 40reps

Sit-ups 10lbs on forehead x15x1, 10x3, BWx15

Stretching

Walk

3mile walk, asphalt and dirt hills.

Bench m5 w1

Stretching / Rope

Bench 95x5, 115x5, 135x5, 155x5, 175x10

Chins 15reps - sets of 3 between bench and db bench

DB Bench 40x12x2, x10x3

DB Row 40x10, 50x10, 80x25

Neck Raise 25x12x5

Neck Flex 10x12x4

Jump Rope 7min

-Matched my PR with 175 just barely. 10 was definitely my last rep.

Deadlift m5 w1

Stretching / Rope

PC 80x5, 100x5, 120x3, 130x5, 150x5, 170x5

DL 155x5, 195x3, 235x3, 255x5, 290x5, 330x11 PR

HLR 7x5

Lunge 45x12x5

Russian Twists 10x20, 25x20,x25

-Last few reps of the DL were crude - back didn't feel straight enough. On a side note I took a narrow and slightly pigeon toed stance - things really feel good off the floor like this. Next time try less pigeon toed.

-Started HLRs while putting shit away then started supersetting with lunges - go to 65 with these.

Press m5 w1

Stretching / Rope

Press 65x5, 80x5, 95x3, 105x5, 120x5, 135x7

Chins 75 reps

Dips 75

Neck 100

Rope 7min AHR 164, Max 175, Min 139, Recover 11 (170-159)

-A rep short of my PR with 135. I'm noticing a trend that I do best on my 3x3 days.

-Did chins between presses, dips, and towards the end neck work.

Squats m4 w4

Stretching / Rope

Squats 110x5, 140x5, 165x5

Band GM Green 3x10

Sit-ups 3x10

Rope 6min

-I really suck at sit-ups. My abs must be weaksauce.

-Almost pulled off a full 6min or rope without fuckin up. Threw in a sprint around 5min and tripped it.

-End of back off week. Ready to get back into it.

Bench m4 w4 - backoff

Bench 80x5, 100x5, 120x5

Chins 3x5

DB Row 40x6x3

Push-ups 3x10

Rope 6min

Deadlift m4 w4 - backoff

Stretching / Rope

Deads 155x5, 190x5, 225x5

Sit-ups and Lunges

Walk the dog

Walked the dog for 45min.

Press m4 w4 backoff

Rope/Stretching

Press 60x5, 75x5, 90x5

Dips 3x6

Chins 20 - between presses and dips

Neck Iso's

Hills

10min bike ride to hill

6 hill sprints

10min bike ride home