Training Log Archive: nlewiswalls

Lifting in the Garage Gym:

Warm-Up, 3 rounds of:
100 x single unders
5 x deadlift @ 135 lbs.
Instep Stretch

EMOM, 4 reps Deadlift @ 225 lbs. (10 minutes)

Hang Power Clean
5 @ 95 lbs.
3 @ 135 lbs.
2 @ 155 lbs.
2, 2, 2, 2, 2, 2 @ 175 lbs.

20/20/20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
15/15/15 barbell landmine push press toss @ +45 lbs. (reps to each side)

2 rounds of:
30/30 left leg/right leg single unders x 3 continuous rotations (90 reps each leg)

12/12/12 supine bar rows @ bodyweight

Lifting in the Garage Gym:

3/3/3/3/3/3/3 weighted pull-ups @ +45 lbs. (DB between legs)
10/10/10/10 barbell skull crushers @ 65 lbs.
8/8/8/8 barbell rows @ 145 lbs.
15/15/15 SA DB skull crushers @ 20 lbs. (each side)
25/25/25 leg levers @ bodyweight

Barbell shoulder press:
3 @ 115 lbs.
2 @ 125 lbs.
2, 2, 2, 2, 2, 2 @ 135 lbs.

15/15 supine bar rows @ bodyweight
superset with
12/12 SA DB lateral raises @ 15 lbs. (each side)

Afternoon lift in the Garage Gym:

Front squat:
3 @ 95 lbs.
3 @ 135 lbs.
3, 3, 3, 3, 3, 3 @ 155 lbs.

8/8/8 barbell thrusters @ 95 lbs.

30/30/30 single leg single unders (each side)
superset with
12/12/12 supine bar rows @ bodyweight

10/10/10 single leg box steps ups @ 95 lbs. (20" box)

100/100/100 single unders
superset with
2/2/2 standing broad jump

3 x 45 sec. side bridges @ bodyweight

Upper body lifting in the Garage Gym:

8/8/8/8/8 barbell curls @ 85 lbs.

Barbell shoulder press:
5 @ 95 lbs.
3 @ 115 lbs.
3, 3, 3, 3, 3, 3 @ 125 lbs.

6/6/6 SA DB concentration curls @ 45 lbs. (each side)
100 sit-ups (bodyweight, straight through)
12/12/12 reverse band curls @ red band
10/10/10 SA DB shoulder press @ 45 lbs. (each side)

Hang power cleans (doubles)
135, 155, 165, 175 lbs.

Upper body/core lifting in the Garage Gym:

12/12/12 SA KB rows @ 53 lbs. (each side)
superset with
25/25/25 4-count flutter kicks @ bodyweight

3/3/3/3/3/3/3/ weighted pull-ups @ +45 lbs. (DB between legs)
superset with
25/25/25 leg levers @ bodyweight
3 x 40 sec. side bridges (each side)
3 x 6 band pull aparts @ 10 sec. each rep w/red band

10/10/10 barbell rows @ 135 lbs.
superset with
12/12/12 SA DB lateral raises @ 15 lbs. (each side)

20/20 resistance band curls @ red band
12/12 supine bar rows @ bodyweight

100 yds intervals on Towle Court Track:

Warm-Up
400m run
Lots of dynamic stretching

Workout:
10 x 100 yds sprints @ 2:00

Came in most ~13 seconds...the remainder of the interval was spent on the walk back to the start