[A] 2 mile recovery run
18:00 minutes
[B] 4 min EMOM 40% of max sit-ups-l
Last round max sit-ups
16,16,16,16 18
[C] 4 min EMOM 40% of push-ups
Last round max push-ups
21,21,21,21,17
Last round max push-ups
21,21,21,21,17
Tuesday, April 28, 2015
[Tuesday] 04.28.15 AM GRPT
AM
[A] 2 mile recovery run
18:00 minutes
[B] 4 min EMOM 40% of max sit-ups-l
Last round max sit-ups
16,16,16,16 18
[A] 2 mile recovery run
18:00 minutes
[B] 4 min EMOM 40% of max sit-ups-l
Last round max sit-ups
16,16,16,16 18
Monday, April 27, 2015
[Monday] 04.27.15 AM Back + PM Heavy Ruck
AM
[A] Warm-up
[B] Deadlift 4x3
275, 315, 345, 345
[C] Stiff legged DL 4x10
135, 185, 185, 185
[D] Hanging K2E 4x12
[E] Back Extension 4x12
25, 25, 25, 25
Super set with cable curls 4x8
30, 30, 30, 30
[F] Weighted Incline Sit-ups
40, 40, 40, 40
Super set with Chin-ups
5, 5, 5,5
[G] Ab side raises with #45 plate 4x15 each side
Super set with Calf raises 4 x15
90, 90, 90, 90
PM
[A] 5 mile Heavy Ruck (#100)
1:14.10
Legs feel fine, feet feel fine, shoulder and neck on fire. Sucked bad!
History
02.19.151.5.15
[A] Warm-up
[B] Deadlift 4x3
275, 315, 345, 345
[C] Stiff legged DL 4x10
135, 185, 185, 185
[D] Hanging K2E 4x12
[E] Back Extension 4x12
25, 25, 25, 25
Super set with cable curls 4x8
30, 30, 30, 30
[F] Weighted Incline Sit-ups
40, 40, 40, 40
Super set with Chin-ups
5, 5, 5,5
[G] Ab side raises with #45 plate 4x15 each side
Super set with Calf raises 4 x15
90, 90, 90, 90
PM
[A] 5 mile Heavy Ruck (#100)
1:14.10
Legs feel fine, feet feel fine, shoulder and neck on fire. Sucked bad!
History
02.19.151.5.15
[Saturday] 4.25.15 AM Yoga + PM Chest
AM
[A] Basic Yoga
1 hour
PM
[A] Single arm DB incline press 5x10-12
50, 60, 65, 65, 70
Superset with incline DB fly 5x12 (#25)
[B] DB Bench Press x5 max reps (#70)
16, 15, 12, 10, 9
Superset with plate side bends x15 R/L
[C]Machine bench press 5x15
130, 150, 150, 150, 150
[A] Basic Yoga
1 hour
PM
[A] Single arm DB incline press 5x10-12
50, 60, 65, 65, 70
Superset with incline DB fly 5x12 (#25)
[B] DB Bench Press x5 max reps (#70)
16, 15, 12, 10, 9
Superset with plate side bends x15 R/L
[C]Machine bench press 5x15
130, 150, 150, 150, 150
[Friday] 4.24.15 AM Back + PM Run
AM
[A] Weighted pull ups 4x3
10, 10, 25 (2), 25(2)
[B] Single arm row
55, 60, 65, 70
[C] BW Row 4x10
[D] Incline arm curl 4x10
25, 30, 30, 30
[E] Preacher Curls 4x10
45, 55, 65, 75
Superset with tricep extension 4x10 (#130)
[E] Preacher Curls 4x10
45, 55, 65, 75
Superset with tricep extension 4x10 (#130)
PM
Saturday, April 25, 2015
[Wednesday] 04.22.15 Lunch Recovery + PM Blast Blast @ Y + Sauna
Lunch
[A] 30 minutes on ski machine
[B] Foam Roller
30x rolls every where
PM
[A] Body Blast at the YMCA
[A] 30 minutes on ski machine
[B] Foam Roller
30x rolls every where
PM
[A] Body Blast at the YMCA
Wednesday, April 22, 2015
[Tuesday] 02.10.15 AM Legs + PM 5 Mile Ruck/4.5 miles run
AM
[A] Warm-up/Foam Roller
[B] Back Squat 4 x3
250, 295, 315, 315
[C] Front Squat 4 x10
185, 185, 195, 205
[D] Single-legged press
110, 110, 130, 140
Tri-set with
Single hamstring curls 4 x10 (#60)
Then... to failure both legs (#160)
[E] Calf Raises (close, normal, wide 3x8 +8+8)
70, 70, 70, 70
Superset with hanging leg raises 4x12
PM
[A] 5 Mile Ruck
Distance: 5 miles
Speed: 5.2 mph
Duration: 57 minutes
[B] Run 4.5 miles with Patrick
11 minute pace
[A] Warm-up/Foam Roller
[B] Back Squat 4 x3
250, 295, 315, 315
[C] Front Squat 4 x10
185, 185, 195, 205
[D] Single-legged press
110, 110, 130, 140
Tri-set with
Single hamstring curls 4 x10 (#60)
Then... to failure both legs (#160)
[E] Calf Raises (close, normal, wide 3x8 +8+8)
70, 70, 70, 70
Superset with hanging leg raises 4x12
PM
[A] 5 Mile Ruck
 |
| Summary on Ramblr |
Speed: 5.2 mph
Duration: 57 minutes
[B] Run 4.5 miles with Patrick
11 minute pace
Monday, April 20, 2015
[Monday] 04.20.15 Active Recovery
Lunch
[A] Band work
[B] 30 minutes on ski machine
PM
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
15,15,15,15, 18
[A] Band work
[B] 30 minutes on ski machine
PM
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
15,15,15,15, 18
[B] 4 min EMOM 35% of push-ups
Last round max push-ups
20,20,20,20, 23
[C] Run 1 mile
8:23
Last round max push-ups
20,20,20,20, 23
[C] Run 1 mile
8:23
[Sunday] 04.19.20 AM HIIT/Yoga LA Fitness @ Buckhead + PM Yard Work
AM
[A] Run to LA Fitness
1 mile
[B] Combat Bootcamp
7 stations- 2 minutes per station
10 Box jumps (10") + 10 lateral jumps
BOSU plank runs/bear crawls
10 Alternating knees in in plank
DB squat into OH press + 4 R/L criss-cross
Lateral jumping lunges + backward criss-cross into a squat
Side-to-side hand stand/legs up and sprint to wall and back
Alternating push-up opposite leg raise (put feet on medicine ball)
[C] 1 hour Yoga class
PM
[A] Mow yard
1 hour and 30 minutes
[A] Run to LA Fitness
1 mile
[B] Combat Bootcamp
7 stations- 2 minutes per station
10 Box jumps (10") + 10 lateral jumps
BOSU plank runs/bear crawls
10 Alternating knees in in plank
DB squat into OH press + 4 R/L criss-cross
Lateral jumping lunges + backward criss-cross into a squat
Side-to-side hand stand/legs up and sprint to wall and back
Alternating push-up opposite leg raise (put feet on medicine ball)
[C] 1 hour Yoga class
PM
[A] Mow yard
1 hour and 30 minutes
[Saturday] 04.18.15 LA Fitness Buckhead + Stone Mountain
AM
[A] Jog to LA Fitness
1 miles
[B] HIIT Class 60 minutes
Jog in place
Alternating knee up on bench
Plank row, standing up strict press
Pancake push-ups (w/ partner)
Bridge
Squat with lateral raises
Burpees
Airborne heisman
Jumping jacks
Squat jumps
1 minute each exercise. The exercises were taped to the wall, the trainer would pick an individual, and that person would eliminate one excerise
Lunch
[A] Stone Mountain, GA
Took the tram to the top, and walked down (1 mile)
Walked the Cherokee Trail (5 miles)
[A] Jog to LA Fitness
1 miles
[B] HIIT Class 60 minutes
Jog in place
Alternating knee up on bench
Plank row, standing up strict press
Pancake push-ups (w/ partner)
Bridge
Squat with lateral raises
Burpees
Airborne heisman
Jumping jacks
Squat jumps
1 minute each exercise. The exercises were taped to the wall, the trainer would pick an individual, and that person would eliminate one excerise
Lunch
[A] Stone Mountain, GA
Took the tram to the top, and walked down (1 mile)
Walked the Cherokee Trail (5 miles)
 |
| Jefferson Davis, Robert E. Lee and Stonewall Jackson |
 |
| On the Cherokee Trail |
 |
| Covered Bridge |
 |
| Grist Mill |
[Friday] 04.17.15 AM Upper Body
AM
[A] Warm-up
[B] Bench Press 4x3
175, 205, 230, 230
[C] Strict Press Cluster 3.3.3 x 4; 10 sec rest btw 3 reps
115, 115, 125, 135
[D] Back Extension 4x 12
25, 25, 25, 25
Superset with 15 reps of hand jobs (#5) R/L
[E] 4 Rounds
10 Seated later raises
10 Hammer raises
10 Back fly
10 Full extension above head
15, 15, 15, 15
[A] Warm-up
[B] Bench Press 4x3
175, 205, 230, 230
[C] Strict Press Cluster 3.3.3 x 4; 10 sec rest btw 3 reps
115, 115, 125, 135
[D] Back Extension 4x 12
25, 25, 25, 25
Superset with 15 reps of hand jobs (#5) R/L
[E] 4 Rounds
10 Seated later raises
10 Hammer raises
10 Back fly
10 Full extension above head
15, 15, 15, 15
Friday, April 17, 2015
[Thursday] 04.16. 15 AM Sleep in + Lunch Stet-ups + PM GRPT at Cumberland
Lunch
[A] 3 Rounds of 150 Steps-ups
7:39, 7:32, 7:30
[B] 2 Rounds of Leg Blasters
20 Squats
20 Lunges
20 Jumping lunges
10 Jumping squats
PM
[A] 2 Mile ruck with #90
Distance: 2.1
Speed: 3.9
Duration: 31:47
[B]GRPT
2 min max push-ups
65
2 min max sit-ups
54
Misc ruck work
Calf Pumps
Sitting shoulder presses
Stet-ups
Ruck Rows
Stair climbs
Flutter kicks
Flutter kicks with chest presses
Thinking position
etc...
[A] 3 Rounds of 150 Steps-ups
7:39, 7:32, 7:30
[B] 2 Rounds of Leg Blasters
20 Squats
20 Lunges
20 Jumping lunges
10 Jumping squats
PM
[A] 2 Mile ruck with #90
Distance: 2.1
Speed: 3.9
Duration: 31:47
[B]GRPT
2 min max push-ups
65
2 min max sit-ups
54
Misc ruck work
Calf Pumps
Sitting shoulder presses
Stet-ups
Ruck Rows
Stair climbs
Flutter kicks
Flutter kicks with chest presses
Thinking position
etc...
[Wednesday] 04.15.15 AM Biceps + Triceps
AM
[A] DB Incline Curls 4 x12
25, 30, 30, 35
[B] Preacher Curls 4x12
45, 55, 65, 75
[C] Concentration Curls 4x12-15
25, 25, 30, 30
[D] Triceps Extensions
120, 130, 130, 130
[E] Narrow Push 4x15
[F] Single arm cable curls 4x8
40, 40, 40, 45
PM
[A] Body Blast with John at the Y
[A] DB Incline Curls 4 x12
25, 30, 30, 35
[B] Preacher Curls 4x12
45, 55, 65, 75
[C] Concentration Curls 4x12-15
25, 25, 30, 30
[D] Triceps Extensions
120, 130, 130, 130
[E] Narrow Push 4x15
[F] Single arm cable curls 4x8
40, 40, 40, 45
PM
[A] Body Blast with John at the Y
[Tuesday] 04.14.15 AM Back + PM Recovery
AM
[A] Foam Roller
[B] Deadlift 4x4
275, 315, 345, 345 (6)
Forward grip- until 345 (used mixed grip)
[C] Stiff-legged DL 4 x10
185, 185, 195, 205
[D] Back Extension 4 x10
25, 25, 25, 25
PM
[A] Sauna/Steam room recovery
[A] Foam Roller
[B] Deadlift 4x4
275, 315, 345, 345 (6)
Forward grip- until 345 (used mixed grip)
[C] Stiff-legged DL 4 x10
185, 185, 195, 205
[D] Back Extension 4 x10
25, 25, 25, 25
PM
[A] Sauna/Steam room recovery
Monday, April 13, 2015
[Monday] 04.13.15 AM Upper + Lunch GRPT+ PM 3 Mile Ruck Intervals
AM
[A] Warm-up
[B] DB Incline Bench Press 6+6 (Drop set)
70/60, 70/60, 70/60, 80/60
[C] Incline DB Bench Press 6+6+6+6&
Steep incline, less steep incline, flat bench
55,55,60,65
[D] Cable Flies 4x12
70, 70, 70, 70
[E] Tricep Extension 4x12
100, 130, 130, 130
Lunch
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
16,16,16,16,17
[A] 3 Rounds
3 mile ruck intervals
35:01, 35:31, 35:40
History
02.04.15
12.04.15
[A] Warm-up
[B] DB Incline Bench Press 6+6 (Drop set)
70/60, 70/60, 70/60, 80/60
[C] Incline DB Bench Press 6+6+6+6&
Steep incline, less steep incline, flat bench
55,55,60,65
[D] Cable Flies 4x12
70, 70, 70, 70
[E] Tricep Extension 4x12
100, 130, 130, 130
Lunch
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
16,16,16,16,17
[B] 4 min EMOM 35% of push-ups
Last round max push-ups
20,20,20,18,12
[C]Run 2 miles
15:41
[D] Mini Core Crusher
50 Weighted sit-ups
50 Flutter kicks with Ruck OH
50 Hello Dollies
50 Leg levers
50 Flutter kicks with chest presses
14:51
All done with a ruck or #45 plate
PMLast round max push-ups
20,20,20,18,12
[C]Run 2 miles
[D] Mini Core Crusher
50 Weighted sit-ups
50 Flutter kicks with Ruck OH
50 Hello Dollies
50 Leg levers
50 Flutter kicks with chest presses
14:51
All done with a ruck or #45 plate
[A] 3 Rounds
3 mile ruck intervals
35:01, 35:31, 35:40
History
02.04.15
12.04.15
Sunday, April 12, 2015
[Saturday-Sunday] 04.11.15-04.12.15 Biltmore Estate, Asheville NC
Biltmore Estate- Asheville, NC
 |
| Me and the wife at Biltmore |
 |
| Terrapin Style |
[Friday] 04.10.15 AM Back + PM Set-ups/HITT
AM
[A] Warm-up
[B] Weighted pull-ups 4x4
10, 10, 10, 10
[C] DB Single arm row 4 x12
55, 60, 65, 70
[D] BW Row 4x10
[E] T-Bar Rows 4x12
145, 175, 200, 225
Superset descending max reps
PM
[A] 2 Rounds
Run 400m
1:34.7, 1:34.5
[B] Find 1RM Power Cleans
135, 155, 185, 205, 215, 225
Shut it down- not perfect form
[C] For Time
40 DU
20 Strict Press (#95)
30 DU
15 SP
20 DU
10 SP
Strict press was the limiting factor here- DU went unbroken
5:42
[D] 3 Rounds
150 Step-ups (#45)
6:45, 7:07, 7:06
[E] 3 Rounds
Max HSPU in 60 seconds
10, 6, 5
History
02.03.15
12.24.14
[A] Warm-up
[B] Weighted pull-ups 4x4
10, 10, 10, 10
[C] DB Single arm row 4 x12
55, 60, 65, 70
[D] BW Row 4x10
[E] T-Bar Rows 4x12
145, 175, 200, 225
Superset descending max reps
PM
[A] 2 Rounds
Run 400m
1:34.7, 1:34.5
[B] Find 1RM Power Cleans
135, 155, 185, 205, 215, 225
Shut it down- not perfect form
[C] For Time
40 DU
20 Strict Press (#95)
30 DU
15 SP
20 DU
10 SP
Strict press was the limiting factor here- DU went unbroken
5:42
[D] 3 Rounds
150 Step-ups (#45)
6:45, 7:07, 7:06
[E] 3 Rounds
Max HSPU in 60 seconds
10, 6, 5
History
02.03.15
12.24.14
[Wednesday] 04.08.15 AM Legs + Lunch Push-ups/Sit-ups + 1.5 Mile Intervals
AM
[A] Warm-up
[B] Back Squat 4x4
225, 260, 295, 295
[C] Front Squat 4x10
145, 155, 175, 185
[D] Sinlge-legged press 4x10
8 + 8 + 8 (narrow, normal, wide)
90, 110, 130, 130
[E] DB Calf Raises 4x12
70, 70, 70, 70
[F] Hanging leg raise 4x12
Lunch
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
15, 15,15,15,18
[A] Warm-up
[B] Back Squat 4x4
225, 260, 295, 295
[C] Front Squat 4x10
145, 155, 175, 185
[D] Sinlge-legged press 4x10
8 + 8 + 8 (narrow, normal, wide)
90, 110, 130, 130
[E] DB Calf Raises 4x12
70, 70, 70, 70
[F] Hanging leg raise 4x12
Lunch
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
15, 15,15,15,18
[B] 4 min EMOM 35% of push-ups
Last round max push-ups
20,20,20,30,12
[C] 2 Rounds
Last round max push-ups
20,20,20,30,12
[C] 2 Rounds
1.5 mile interals @ 7mph
13:00, 13:02
Tuesday, April 7, 2015
[Tuesday] 04.07.15 AM Shoulders + PM Ruck Intervals
AM
[A] Warm-up
[B] Bench Press 4x4
185, 205, 225, 225
[C] DB Shoulder Press 4 x10
55, 60, 60, 60
[D] 4 Rounds (#15)
10 Side laterals
10 Hammer front raises
10 Back fly
10 Full extension
[E] 2 Rounds (#5)
30 Hand Jobs
[F] Tricep Extension 4x12
80, 100, 100, 100
PM
[A] 2 Rounds
3 mile ruck intervals within 39:00-41:19
36:58, 35:02
History
01.31.1512.22.14
[A] Warm-up
[B] Bench Press 4x4
185, 205, 225, 225
[C] DB Shoulder Press 4 x10
55, 60, 60, 60
[D] 4 Rounds (#15)
10 Side laterals
10 Hammer front raises
10 Back fly
10 Full extension
[E] 2 Rounds (#5)
30 Hand Jobs
[F] Tricep Extension 4x12
80, 100, 100, 100
PM
[A] 2 Rounds
3 mile ruck intervals within 39:00-41:19
36:58, 35:02
History
01.31.1512.22.14
Saturday, April 4, 2015
[Saturday] 04.04.15 AM Back/Leg + PM Ruck/Core
AM
[A] Foam Roller
[B] Deadlift 4x5
245, 265, 315, 315 (x9)
[C] Stiff-legged deadlift 4x10
145, 185, 185, 195
[D] 4 Rounds
15/15 Standing founder
PM
[A] 5 mile ruck (#40)
Distance: 5 Miles
Speed: 3.7 mph
Duration: 1:21.00
Used bare foot Merrell's- bottom of foot is sore. In search of the the new pair of of shoes for the HCL.
[B] Mini Core Crusher
50 Sit-ups w/ ruck
50 Flutter-kicks w/ ruck OH
50 Levers w/ ruck OH
50 Hello dollies w/ ruck OH
50 Chest press- flutterkicks
Based on Core crusher from Give Me a Hoo-Rah!
History
01.27.15
12.19.14
[A] Foam Roller
[B] Deadlift 4x5
245, 265, 315, 315 (x9)
[C] Stiff-legged deadlift 4x10
145, 185, 185, 195
[D] 4 Rounds
15/15 Standing founder
15/15 Back lunge founder
15/15 Kneeling founder
10 Back extension
[E] 2 Rounds
20/20/20/20 Jan Fonda
[F] 600 Step-ups for Time (#40)
PM
[A] 5 mile ruck (#40)
Distance: 5 Miles
Speed: 3.7 mph
Duration: 1:21.00
Used bare foot Merrell's- bottom of foot is sore. In search of the the new pair of of shoes for the HCL.
[B] Mini Core Crusher
50 Sit-ups w/ ruck
50 Flutter-kicks w/ ruck OH
50 Levers w/ ruck OH
50 Hello dollies w/ ruck OH
50 Chest press- flutterkicks
Based on Core crusher from Give Me a Hoo-Rah!
History
01.27.15
12.19.14
[Friday] 04.03.15 AM Upper + 3 Mile Run
AM
[A] Dynamic warm-up, foam roller
[B] DB Incline Drop-set 6+6
60/55, 65/55, 70/60, 80/60
[C] DB Incline/Decrease Incline/Flat Press 6+6+6
55,55, 55, 60
[D] High to low Cable Flys 4x10
80, 80, 80, 80
[E] CGBP 4 x10
135, 155--
Shut it down- Left shoulder giving me issues. Close grip stuff and dips. Laying off those to heal
[F] Rope tricep extentsion
80, 90, 90, 100
[G] Preacher curls
35, 55, 65, 65
Superset descending max reps
PM
[A] Run 3 miles
27:32
In the rain-- Make fun things suck!
History
01.26.1512.18.14
[A] Dynamic warm-up, foam roller
[B] DB Incline Drop-set 6+6
60/55, 65/55, 70/60, 80/60
[C] DB Incline/Decrease Incline/Flat Press 6+6+6
55,55, 55, 60
[D] High to low Cable Flys 4x10
80, 80, 80, 80
[E] CGBP 4 x10
135, 155--
Shut it down- Left shoulder giving me issues. Close grip stuff and dips. Laying off those to heal
[F] Rope tricep extentsion
80, 90, 90, 100
[G] Preacher curls
35, 55, 65, 65
Superset descending max reps
PM
[A] Run 3 miles
27:32
In the rain-- Make fun things suck!
History
01.26.1512.18.14
[Thursday] 4.02.05 AM Back + PM PT at Cumberland Park
AM
[A] Weighted Pull-ups 4x5
10,10,10,10
[B] Single Arm Rows 4x12
55,65,75,80
Superset descending for max reps
[C] BW Rows 4 x10
[D] Incline DB Curls
25,25,30,30
PM
[A] 3 stair climbs
Alternating sandbag (#50)
[B] 3 mile heavy ruck
Alternating sandbag (#50)
[A] Weighted Pull-ups 4x5
10,10,10,10
[B] Single Arm Rows 4x12
55,65,75,80
Superset descending for max reps
[C] BW Rows 4 x10
[D] Incline DB Curls
25,25,30,30
PM
[A] 3 stair climbs
Alternating sandbag (#50)
[B] 3 mile heavy ruck
Alternating sandbag (#50)
Wednesday, April 1, 2015
[Wednesday] PM Active Recovery
PM
[A] Foam Roller
[B] Ski Machine 30 minutes
[C] 2 Rounds of 10 minutes each
Whirlpool + Sauna + Steam room
[A] Foam Roller
[B] Ski Machine 30 minutes
[C] 2 Rounds of 10 minutes each
Whirlpool + Sauna + Steam room
[Tuesday] 3.31.15 AM Legs + PM Cardio
AM
[A] Stretch
[B] Back Squat 4x5
225, 255, 275, 275
[C] Front Squat 4x8-10
185, 185, 185, 185
[D] Single-legged leg press 4x10-12
90, 110, 130, 150
Superset with 8+8+8 (Toes together, normal, toes wide) calf raises (#65)
[E] Single legged hamstring curls 4x10 pause for 2 secs at bottom
Superset with hanging leg raises
[F] 1 set of leg blasters
PM
[A] Jog 4.5 miles
10:00+ pace
History
1.23.15
12.16.14
[A] Stretch
[B] Back Squat 4x5
225, 255, 275, 275
[C] Front Squat 4x8-10
185, 185, 185, 185
[D] Single-legged leg press 4x10-12
90, 110, 130, 150
Superset with 8+8+8 (Toes together, normal, toes wide) calf raises (#65)
[E] Single legged hamstring curls 4x10 pause for 2 secs at bottom
Superset with hanging leg raises
[F] 1 set of leg blasters
PM
[A] Jog 4.5 miles
10:00+ pace
History
1.23.15
12.16.14
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