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  • Start of Conditioning Program

    W1D1 - 10/27 - 184

    Squat
    225 x [email protected]
    240 x [email protected]
    255 x [email protected] x 2

    Bench
    195 x [email protected]
    205 x [email protected] x 3

    Press
    102 x [email protected]
    110 x [email protected] x 2

    Single Leg RDL
    30s x 8 x 3

    Metcon: 7 min of
    Sled push
    5 box jumps
    5 burpees
    5 leg raises

    Completed 3 rounds

    W1D2 - 10/28

    Run: 3 mile ; 22:51 @6.5
    PU: BW x 8; 20lbs x 8 x 3
    SU: 210 reps
    Curls: 12 x 3
    Last edited by AnonND; 10-28-2019, 09:50 PM.

    Comment


    • W1D3 - 10/29

      Sprint WO
      800m warm up
      100m x 2
      400m x 1 (1:27)@7
      800m x 2 (3:08)@7; (3:06)@7
      400m x 1 (1:24)@8
      800m cool down

      Times were much slower than usual. Did not push as hard because I increased running amount overall. Also first time not drinking coffee before.

      6 Min AMRAP

      PU: 40 reps
      SU: 155 reps
      PU: 77

      Comment


      • W1D1 - 10/30

        Press
        127 x [email protected]
        135 x [email protected]
        135 x [email protected]
        135 x [email protected]

        Bench
        175 x [email protected] x 3

        Deadlift
        325 x [email protected]
        340 x [email protected] x 2

        Lunges
        95 x 8 x 3

        W1D5 - 10/31
        Run: 3 miles ; 23:05 @7
        PU: 17, 9, 9, 7
        SU: 120 reps

        W1D6 - 11/1
        Run: 5.5 miles : 44:20 @7
        Dumbell Press: 40 x 23, 25, 26, 27
        PU: 6min AMRAP 10, 7, 5, 5, 4, 4, 5
        SU: 6 min AMRAP
        Curls: 4 sets

        Comment


        • W2D1 - 11/3

          Squat
          245 x [email protected]
          265 x [email protected]
          265 x [email protected]
          265 x [email protected]

          Bench
          190 x [email protected]
          200 x [email protected], 8.5, 8.5, 9

          Bench felt heavy this week

          Press
          100 x 8 x 3

          RDL
          35s x 8 x 3

          Metcon - 10 mins

          Comment


          • W2D2 - 11/4

            Run: 3 miles ; 22:20 @7.5
            PU: 25lbs x 8 x 3
            SU: 70, 30, 30, 30
            Curls: 4 sets

            Comment


            • W2D3 - 11/5 - 181.4 (33.5)

              Sprint Workout
              400m warm up
              100m x 2
              400m x 2
              800m x 3 (3:08; 3:10; 3:04)
              400m x 1 (1:18)
              400m cool down

              PU: 6 min AMRAP: 46 reps
              SU: 6 min AMRAP: 150 reps
              Push ups: BW x 20 x 4
              Curls: 3 sets

              Comment


              • W2D4 - 11/6 - 181.4

                Press
                125 x [email protected]
                135 x [email protected] x 4

                Bench
                155 x 8
                180 x 8 x 3

                Dead
                325 x 5
                345 [email protected] x 3

                Lunges
                95lbs x 9 x 3

                Comment


                • W2D5 - 11/7

                  Tempo Run: 3 slow / 15 tempo / 3 slow
                  PU: 18, 9, 8, 7
                  SU: a bunch

                  W2D6 - 11/8

                  Run: 6 miles ; 48:10 @7
                  PU: 6 min AMRAP
                  SU: 6 min AMPAP
                  Curls x 4 sets

                  W3D1 - 11/10

                  Squat
                  225 x [email protected]
                  245 x [email protected]
                  255 x [email protected] x 3

                  Bench
                  195 x [email protected]
                  205 x [email protected] x 4

                  Press
                  105 x 8 x 3

                  Single RDL
                  40s x 7 x 3

                  WOD- Metcon 11 mins

                  Comment


                  • 20191214 - W1D1

                    HBS
                    175 x [email protected]
                    205 x [email protected]
                    225 x [email protected]

                    Press
                    85 x [email protected]
                    105 x [email protected] x 3

                    Lunges
                    50lbs x 12 x 3

                    Leg Ext
                    Weight x 12 x 2

                    Ez Curls / D- Curls
                    85 x 10 x 2 / 25 x 15 x 2

                    20191215 - W1D2

                    Dead
                    275 x [email protected]
                    295 x [email protected]
                    315 x [email protected]
                    315 x [email protected]

                    Bench
                    165 x [email protected]
                    175 x [email protected] x 2

                    DB Incline Bench
                    55 x 13
                    45 x 12 x 2

                    Machine Flies
                    85 x 15 x 2

                    Hack Squat
                    90 x 6
                    50 x 8 x 2

                    Comment


                    • 20191216 - W1D3

                      CFT
                      880: 2:38
                      Ammo: 122
                      MUF: 2:23

                      20191217 - W1D4

                      Run: ~24 mins @7
                      Pull Ups: BW x 10 x 4
                      Seated Row: 99 x 15 x 2; 110 x 12
                      Curls: 60 x 12, 13, 14
                      Reverse Flys: 15 x 12; 10 x 15
                      Tri Push Downs: 3 plates x 15 x 2
                      Dumbell curls: 25 x 12 x 2

                      Comment


                      • 20191218 - W1D4

                        Incline Bench
                        115 x [email protected]
                        135 x [email protected] x 2

                        Dumbell Bench
                        65s x 13, 12, 11

                        HBS
                        135 x 10
                        165 x [email protected]
                        175 x [email protected] x 2

                        RDL
                        135 x 7, 10, 10

                        Comment


                        • 20191219 - W1D6

                          Run: 25 mins @7
                          Pull Ups: 12, 12, 12, 11
                          Pull Down: 99lbs x 17, 16, 15
                          Cable Row: 99lbs x 15 x 3
                          Shrugs: 70s x 12 x 3
                          Tri Pull downs: 3 plates x 12 x 3
                          Curls Myo Reps: 65lbs x 12, 5, 5, 5

                          Comment


                          • 20191222 - W2D2


                            Ruck: 35lbs - 1:00 hour - 3.5 miles

                            Shoulder Rehab Exercises (Dislocated my left shoulder on Friday, still pretty tender)
                            Ab Circuit x 4
                            Curls x 4

                            20191223 - W2D3

                            Dead
                            275 x [email protected]
                            305 x [email protected] x 3

                            Safety Squat
                            155 x 10
                            185 x [email protected], 9
                            165 x [email protected]

                            Lunges
                            35s x 12 x 3

                            Back Ext
                            BW x 12 x 3

                            Hamstring Curl
                            Weight x 15 x 2

                            Bench Tempo 3-0-3
                            115 x 10
                            125 x 10
                            135 x 10
                            125 x 10

                            Machine Bench
                            Weight x 15 x 3

                            Comment


                            • 20191224 - W2D4

                              Ruck: 35lbs - 1:10 mins - 4.25 miles

                              Shoulder Rehab
                              1. Lat Raises 15 x 3
                              2. Dumbell Press 10lbs x 15 x 3
                              3. Dumbell Shrugs 50lbs x 15 x 3
                              4. Rotator Cuff Stuff 15 x 3

                              Back
                              1. Cable Rows x 15-20 x 5
                              2. Pull Down x 15 x 3

                              Arms
                              1. Dumbell Curls 25lbs x 15 x 3
                              2. Tricep Pull Down x 15 x 5
                              3. Cable Curl x 15 x 3

                              Comment


                              • 20191228 - W3D1

                                Press - Tempo 1-0-3
                                Bar x 12
                                55 x 12
                                65 x 12
                                75 x [email protected] x 2

                                Shoulder is feeling much better week post dislocation

                                HBS
                                175 x 8
                                200 x [email protected]
                                215 x [email protected]

                                Still kinda hard to get into position to squat with shoulder but was able to for the first time today

                                Lunges
                                40s x 12 x 3

                                Leg Ext.
                                3 sets x 12

                                Ham Curl
                                3 sets x 12

                                Dumbell Curls
                                27.5s x 16, 15, 14

                                Tricep Pull Downs
                                3 sets x 15-20

                                Bar Curls
                                55lbs x 15 x 2

                                Comment

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