HLM Modified

[AnonND]

Start of Conditioning Program

W1D1 - 10/27 - 184

Squat
225 x 5@6
240 x 5@7
255 x 5@8 x 2

Bench
195 x 5@7
205 x 5@8 x 3

Press
102 x 8@7
110 x 8@8 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

[AnonND]

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

[AnonND]

W1D1 - 10/30

Press
127 x [email protected]
135 x 4@8
135 x 5@8
135 x 5@9

Bench
175 x [email protected] x 3

Deadlift
325 x 5@7
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

[AnonND]

W2D1 - 11/3

Squat
245 x 5@7
265 x 5@8
265 x [email protected]
265 x 5@9

Bench
190 x 5@7
200 x 5@8, 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

[AnonND]

W2D2 - 11/4

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

[AnonND]

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

[AnonND]

W2D4 - 11/6 - 181.4

Press
125 x 5@7
135 x 4@8 x 4

Bench
155 x 8
180 x 8 x 3

Dead
325 x 5
345 x5@8 x 3

Lunges
95lbs x 9 x 3

[AnonND]

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 5@6
245 x 5@7
255 x 5@8 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

[AnonND]

20191214 - W1D1

HBS
175 x 8@8
205 x 8@8
225 x 5@8

Press
85 x 8@6
105 x 8@7 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 8@6
295 x 8@7
315 x 8@8
315 x 7@8

Bench
165 x 8@6
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

[AnonND]

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

[AnonND]

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 10@6
175 x 10@7 x 2

RDL
135 x 7, 10, 10

[AnonND]

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

[AnonND]

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 8@6
305 x [email protected] x 3

Safety Squat
155 x 10
185 x 10@8, 9
165 x 10@7

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

[AnonND]

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

[AnonND]

20191228 - W3D1

Press - Tempo 1-0-3
Bar x 12
55 x 12
65 x 12
75 x 12@8 x 2

Shoulder is feeling much better week post dislocation

HBS
175 x 8
200 x 8@6
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