Training Log Archive: nlewiswallsIn the 7 days ending Jul 31, 2016:
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Saturday Jul 30, 2016 #
11 AM
Weightlifting 1:10:00 [4]
slept:7.5 weight:175lbs
Warm-up:
3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Barbell Shoulder Press, Back Squat, Instep Stretch)
Work to 1RM Hang Squat Clean
3 @ 135 lbs.
2 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.
1 @ 195 lbs.
Two failed attempts @ 205 lbs.
Work to 1RM Barbell Shoulder Press
3 @ 115 lbs.
2 @ 135 lbs.
1 @ 145 lbs.
1 @ 155 lbs.
Two failed attempts @ 165 lbs.
Work to 1RM Deadlift
5 @ 155 lbs.
3 @ 245 lbs.
2 @ 295 lbs.
1 @ 315 lbs.
1 @ 335 lbs.
1 @ 355 lbs.
One failed attempt @ 365 lbs.
4 rounds
2 x plyo push-up laps (2 x stacked 45’s)
3 x weighted chin-up @ +50 lbs. (DB between legs)
EMOM 11 push-ups @ 10 min. (110 reps)
3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Barbell Shoulder Press, Back Squat, Instep Stretch)
Work to 1RM Hang Squat Clean
3 @ 135 lbs.
2 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.
1 @ 195 lbs.
Two failed attempts @ 205 lbs.
Work to 1RM Barbell Shoulder Press
3 @ 115 lbs.
2 @ 135 lbs.
1 @ 145 lbs.
1 @ 155 lbs.
Two failed attempts @ 165 lbs.
Work to 1RM Deadlift
5 @ 155 lbs.
3 @ 245 lbs.
2 @ 295 lbs.
1 @ 315 lbs.
1 @ 335 lbs.
1 @ 355 lbs.
One failed attempt @ 365 lbs.
4 rounds
2 x plyo push-up laps (2 x stacked 45’s)
3 x weighted chin-up @ +50 lbs. (DB between legs)
EMOM 11 push-ups @ 10 min. (110 reps)
Friday Jul 29, 2016 #
12 PM
Other (Work Capacity) 55:00 [4]
slept:7.5 weight:175lbs
Warm-up:
3 rounds
5 burpees
5 air squats
200m run
Instep stretch
Training:
5 rounds
400m run
15 KB swings @ 44 lbs.
10 push-ups @ bodyweight
5 alternating grip pull-ups @ bodyweight
Time: 15:52
Every three minutes for 4 rounds
30/30 side bridges (each side)
10/10 KB slasher standing @ 35 lbs. (each side)
20 sit-ups @ bodyweight (feet free)
(worked to about 30 sec. rest each round)
3 rounds
5 burpees
5 air squats
200m run
Instep stretch
Training:
5 rounds
400m run
15 KB swings @ 44 lbs.
10 push-ups @ bodyweight
5 alternating grip pull-ups @ bodyweight
Time: 15:52
Every three minutes for 4 rounds
30/30 side bridges (each side)
10/10 KB slasher standing @ 35 lbs. (each side)
20 sit-ups @ bodyweight (feet free)
(worked to about 30 sec. rest each round)
Thursday Jul 28, 2016 #
1 PM
Weightlifting 1:10:00 [4]
slept:9.0 weight:175lbs
Warm-up:
3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Barbell Shoulder Press, Back Squat, Instep Stretch)
Work to 1RM Hang Power Clean
3 @ 135 lbs.
2 @ 165 lbs.
1 @ 185 lbs.
1 @ 195 lbs.
1 @ 205 lbs.
Fail two attempts @ 215 lbs.
Work to 1RM Bench Press
5 @ 135 lbs.
3 @ 165 lbs.
2 @ 185 lbs.
1 @ 205 lbs.
1 @ 225 lbs.
1 @ 235 lbs.
1 @ 245 lbs.
Work to 1RM Front Squat
3 @ 135 lbs.
2 @ 155 lbs.
1 @ 175 lbs.
1 @ 195 lbs.
1 @ 205 lbs.
Fail one attempt @ 215 lbs.
95 sit-ups @ bodyweight (feet held)
Max weighted pull-ups w/45 lbs. DB between legs – 7
3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Barbell Shoulder Press, Back Squat, Instep Stretch)
Work to 1RM Hang Power Clean
3 @ 135 lbs.
2 @ 165 lbs.
1 @ 185 lbs.
1 @ 195 lbs.
1 @ 205 lbs.
Fail two attempts @ 215 lbs.
Work to 1RM Bench Press
5 @ 135 lbs.
3 @ 165 lbs.
2 @ 185 lbs.
1 @ 205 lbs.
1 @ 225 lbs.
1 @ 235 lbs.
1 @ 245 lbs.
Work to 1RM Front Squat
3 @ 135 lbs.
2 @ 155 lbs.
1 @ 175 lbs.
1 @ 195 lbs.
1 @ 205 lbs.
Fail one attempt @ 215 lbs.
95 sit-ups @ bodyweight (feet held)
Max weighted pull-ups w/45 lbs. DB between legs – 7
Monday Jul 25, 2016 #
8 PM
Weightlifting 1:05:00 [4]
slept:8.0 weight:175lbs
Warm-up:
3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Barbell Shoulder Press, Back Squat, Instep Stretch)
Training:
Hang Power Clean (1’s)
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 175 lbs.
1, 1, 1 @ 185 lbs.
1, 1 @ 195 lbs.
Bench Press (3’s)
3 @ 155 lbs.
3 @ 175 lbs.
3 @ 185 lbs.
3, 3, 3, 3, 3 @ 195 lbs.
superset with
8/8/8/8 ankles-to-bar @ bodyweight
20/20/20/20 sit-ups @ bodyweight (feet free)
4 rounds
16 x KB swings @ 44 lbs.
8 x DB Russian twists @ 25 lbs. (each side)
4 x Tarzan pull-ups @ bodyweight (each side)
3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Barbell Shoulder Press, Back Squat, Instep Stretch)
Training:
Hang Power Clean (1’s)
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 175 lbs.
1, 1, 1 @ 185 lbs.
1, 1 @ 195 lbs.
Bench Press (3’s)
3 @ 155 lbs.
3 @ 175 lbs.
3 @ 185 lbs.
3, 3, 3, 3, 3 @ 195 lbs.
superset with
8/8/8/8 ankles-to-bar @ bodyweight
20/20/20/20 sit-ups @ bodyweight (feet free)
4 rounds
16 x KB swings @ 44 lbs.
8 x DB Russian twists @ 25 lbs. (each side)
4 x Tarzan pull-ups @ bodyweight (each side)