12/1/20

 Active Recovery Day - Overall had a good workout today. Felt much better than yesterday... I enjoyed getting this in, and enjoyed breathing and moving. Great way to start the day. 

A.

3 Sets: 
8 Alt. World’s Greatest Stretch
4/arm KB Single Arm Flow (Row + Split Clean + Kneeling
Press + Overhead Lunge)
• Choose a light KB and just flow through the movements

-Complete, went 24#, 35#, 53# KB 

B. 
6 sets @ 75-80% Aerobic Effort
Ski 10 Cals 
10 Jumping Lunges
5 Strict Toes-to-Bar 
10 Steps Mixed Rack Overhead Carry 50/35 
5 Strict Pull Ups
10 Steps Mixed Rack Overhead Carry 50/35 - opposite side 
Bike 10 Cals 
rest 60sec

-Complete, took about 22 minutes, fun/good movement 

C.

ROMWOD

-Complete

11/30/20

Today was a bit of a rough workout... had some alcohol/weird food over the last couple days and I didn't feel particularly great. Got this in during the afternoon ... felt poorly overall, glad I didn't have to do any real training today. This week is a deload down to some 1 RMs this weekend. 

A.
Back Squat
3 sets x 3 reps @ 70% (285#) 
70% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 3 reps @ 70% (190#) 
70% of your one rep max bench press.

-Complete
 
C.
Sumo or Conventional Deadlift
3 sets x 3 reps @ 70% (350#) 
70% of your one rep max deadlift, in the style you choose. Choose the style deadlift that you will use for the Mock Comp at the end of the week.

-Complete, conventional 
 

D.

Part A: Tabata (:20 on/:10 off)

8 Rounds of:

Single Leg Alt V-Ups

immediately into:

8 Rounds of:

Russian Twists with Plate

immediately into:

8 Rounds of:

Side Plank Bounce R on odd Rounds

Side Plank bounce L on even Rounds

-Complete, 25# plate for the twists

E.

4 Rounds

:30 Sec Hollow Hold with 5lb Plate in

Hands

:40 Sec Plank on elbows --

Continuously extending Right Arm.

Left Arm. Right Leg. Left Leg.

-Complete

11/29/20

 Active Recovery. 

-About a 34 minute easy aerobic run. About 50 degrees and sunny, perfect weather for a run. Had a great time, didn't push the pace, but got a nice sweat. Always thankful to get out the door and run. 

11/28/20

Today was a very good session. I was a bit sore in my legs when waking up, but after warming up I felt very strong and confident. I was able to push the loading today and everything felt easy. 

A.
Back Squat 
4 sets x 3 reps (used 365# last week) 
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-4x3 across at 375# (10# over last week)
 
B.
Conventional Deadlift 
2 sets x 1 rep (up to 480# last seek)
Up to daily max for two heavy singles.

-455#, 485# ... went up very easily, much more there, saved it for the max out went weekend
 
C.
Sumo Deadlift
2 sets x 1 rep (up to 380# last week)
Up to daily max for two heavy singles.

-365#, 400# 
 
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 green band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-95# for 12,10
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2 x 50# DB for 2 x12 
 
G.

4 Sets:
15 Sec L-Sit Hold (or Knee raise Hold
hanging from the Rig)
into
15 Anchored PVC Sit Ups
Rest 1 Min Between Rounds

-Complete

H. 
2 Rounds:
10 Steps Bear Crawl Forwards in
Quadruped
10 Steps Bear Crawl Backwards in
Quadruped
:20 Sec Quadruped Hold in Place
20 Plate Russian Twists
Focus: KEEP MIDLINE ENGAGED AND
BACK FLAT DURING BEAR CRAWL AND
QUADRUPED HOLD!
**rest as needed between Rounds

-Complete, used a 25# plate for the twists 

11/27/20

Today was a good workout, was a bit tight in my legs this morning, but once I got weight on the bar overall I felt good. Fun day, looking forward to training tomorrow. 

A. 
Back Squat
3 sets x 4 reps (used 345# last week) 
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-355# for 3x4 (10# over last week)
 
B.
Bench Press
3 sets x 5 reps (used 230# last week) 
Choose a weight that is challenging for 3x5.

-235# for 3x5 (5# over last week) ... needed a small spot on the 10th and 15th rep, but overall happy with my effort here. 
 
C.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-15, 12 
 
D.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-165# for 2x10
 
E.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-250# for 2x10
 
F.
Single Leg RDLs
2 sets x 10-15 reps

-2x12 with 85# 

11/26/20

Today was overall a good session, not too taxing, got a nice pump and did some core work. Much better and much lower stress than yesterday's training. Looking forward to a tough workout tomorrow and Saturday. 

A.
Rack Chins
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-1x12 unweighted, 1 x 12 with 20#, 1 x 10 with 20# 
 
B.
Lat Pulldowns (Wide Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 105# 
 
C.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 225# ... this was possibly a bit too much weight, was "cheating" these reps up a bit, but was trying to push the loading a bit. 
 
D.
DB Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2 x 25#
 
E.
DB Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range

-2x10 with 2 x 25#
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-85# for 12, 10
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2 x 15 

H. 
3 Rounds:
:20 Sec Straight Leg/Knee Raises from pull Up Bar
:10 Sec rest
:20 Sec Super-Man Hold
:10 sec Rest
:20 Sec Mountain Climber (opposite knee to elbow)
10 Sec Rest
:40 Sec Ring Plank Hold (rings ideally about 3-6in off the ground)
Rest 1-2 min and repeat the entire thing

-Complete

I. 
2 Rounds
5 Turkish Get Ups Per Side AHAP
10 L-Seated Leg Lift Pulses
**Sit in an L position Lift your legs up and lower
back to tap heels on the floor.
*rest as needed between rounds

-53# KB for the TGU 

11/25/20

Today was the worst workout I've had in a while ... have had an extreme amount of life stress the last few days ... didn't really eat much yesterday and I only slept about 5 1/2 hours last night... got in the gym any way and tried to get in what I could... I felt like ass and generally had a shitty time. 

A.
Back Squat
3 sets x 5 reps (used 325# last week) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-335# for 3 x 5 ... 10# over last 

B.
Bench Press
3 sets x 2 reps (used 250# last week) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-255# ... didn't get one rep on this, the bumper plates kept hitting the rack on these reps as the rack/bench/barbell were off-set. This was a waste of time and extremely frustrating as this is the only lift I need to improve at. 
 
C.
Front Squat
2-3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-185# x 12, 215# x 12 

D.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-225# for 2x12 
 
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-Switched this variation of lunges and did KB Farmer's Carry Lunges ... 3x10/leg with 2 x 53# KB 
 
F.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range

-185# for 2x10 to a 35# bumper 
 
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 purple band and 1 black band 
 
H. 
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12 partner GHR on the foot

I. 

Calf Raises

3 x 15-20 Reps 

-3x15 with 145# 

11/24/20

Rest day on the lifting program, put this together on the spot and flowed through it, was good to move. 

A.

Aerobic Recovery 

8 Rounds, at a continuous 70-75% aerobic effort:

12/10 Cals Bike (~65 RPM) 

:30 Ring Plank

30 KB Overhead March Steps (15 each arm) - 53/35# 

-This took about 19 minutes, was good aerobic movement 

B.

ROMWOD

-Complete

11/23/20

Today was a great workout, overall enjoyed myself in the gym and felt strong on today's workout. Happy that the core work changed, it had been very similar to the last three weeks. 

A.
Back Squat
3 sets x 6 reps (used 300# last week)
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-310# for 3x6 (10# over last week) 
 
B.
Bench Press
3 sets x 3 reps (used 240# last week) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-245# for 3x3 ... needed a slight spot on the 6th and 9th reps, but overall good reps/training
 
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

205# for 10, 8 
 
D.
Incline Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x15 with 2x25# DB 
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12 with 15#
 
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-155# for 2x10
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Narrow Grip Push-Downs with 60# for 15, 65# for 15

H. 

Tabata (:20 on/:10 off)

8 Rounds of:

Straight Leg Ceiling Crunch Plate

Reach (Lay on back and reach Plate

to ceiling. Only come off the ground

about 45 degrees)

immediately into:

8 Rounds of:

Superman Pulse

immediately into:

8 Rounds of:

Tuck Crunch

-Complete, used a 15# plate for the plate crunches 

I. 

4 Rounds

:20 Sec Hollow Hold with 5lb Plate in

Hands

:30 Sec Plank on elbows --

Continuously extending Right Arm. Left Arm. Right Leg. Left Leg.

-Complete 

11/22/20

 Complet Rest 

11/21/20

This morning was as solid workout... was a bit tight when I woke up this morning, but once I got warmed up I felt strong throughout and was able to push the loading. Looking forward to resting tomorrow and to another week of training. 

A. 
Back Squat
4 sets x 3 reps (355# last week)
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-4x3 at 365# (10# over last week) 
 
B.
Conventional Deadlift 
2 sets x 1 rep (470# last week)
Up to daily max for two heavy singles.

-465#, 480# 
 
C.
Sumo Deadlift
2 sets x 1 rep (370# last week)
Up to daily max for two heavy singles.

-365#, 380# 
 
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, did 2x10 partner hamstring curls 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-85# for 2 x12
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2 x50# DB for 2 x 10
 

G.

4 Rounds:

14 Sit Ups with PVC pipe Behind head

14 Sit ups (no PVC)

14 Leg Lifts Over Dumbbell Standing tall

(over and back = 1 Rep)

*rest as needed between rounds

-Complete

F.

3 Rounds:

25 KB or DB side bends Per Side - AHAP

+ 10 Sec Standing Single Arm KB Hold on each Side After the Final Rep

10 Alt Bird Dogs
1 Min Front Tall Plank with Weight on Back -- add a
Plate to your back. AHAP!
*rest as needed between rounds

-Complete ... used a 25# for :60 plank

11/20/20

Today was, overall, a solid session... felt a little tired/fatigued going into this, but got all the work in and was able to push the loading a bit. 

A. 
Back Squat
3 sets x 4 reps (335# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-3x4 at 345# (10# over last week) 
 
B.
Bench Press
3 sets x 5 reps (225# last week)
Choose a weight that is challenging for 3x5

-3x5 at 230# (5# over last week)

 
C.
Strict Press
3 sets x 5 reps (145-155# last week)
Choose a weight that is challenging for 3x5.

-155# x 4 (failed 5th rep), 150# x 5, 150# x5
 
D.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12 

E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 155# 
 
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-2x10 with 225#
 
G.
Single Leg RDLs
2 sets x 10-15 reps

-2x15 with 85# 

H. 

3 Rounds

20 Sec Hollow Hold Flutter Kick

40 Sec Side Plank R

20 sec Hollow Hold Scissor Kick

40 Sec Side Plank Left

*40 Sec Rest between Rounds

-Complete

11/19/20

Today was a good session... lifting only took about 40 minutes and then we added in a small cardio piece (12 minutes) and the core work. Overall was a good session, not too taxing, excited to lift tomorrow. 

A. 
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-35# across, went 8,8,7 
 
B.
Straight-Arm Single Arm Cable Pulldowns
3 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-25# x 15, 30# x 15, 30# x 12 
 
C.
T-Bar Rows
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-165# for 2 x 15 
 
D.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 sets of 10 with 2 x 25# DB
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 sets of 10 with 2 x 25# DB
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 sets of 12 with 75#
 
G.
Barbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-205# x 15, 225# x 15

H.

AMRAP 5:

Alternating KB Gorilla Row (2 x 72/53#) 

2-4-6-etc...*

*5 Cal Ski after each set 

rest 2 minutes 

AMRAP 5:

KBS (72/53#) 

2-4-6-etc...*

*5 Cal Bike after each set 

-Complete ... don't remember the reps, just tried to sweat and get my HR up

I.

3:00 Min on/1 min rest for 4 Rounds:

15 V-Ups

15 Tuck Ups

15 Sit Ups

In remaining time of the 3:00 Min:

Max Effort Hollow Body Hold

*Rest 1 min between rounds

-Complete

J.

3 Rounds

8 Turkish-Sit Up per side with KB or DB -

AHAP

Rest as needed between rounds

-Complete, 35# KB 

11/18/20

This morning was a good workout... fairly long session, but got everything in and tried to push the loading. 

A.

Back Squat

3 sets x 5 reps (used 315# last week) 

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-3x5 at 325# (10# over last week)

 

B.

Bench Press

3 sets x 2 reps (used 250# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-3x2 at 250# ... same weight as last week, but did not need any spots through these reps ... will increase a little next week. 

 

C.

Back Squat

2-3 sets x 10 reps (used 245# 2 weeks ago) 

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2x10 at 265# 

 

D.

Sumo Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 at 250# 

 

E.

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-Front Rack BB Lunges ... 3x6/leg with 165# 

 

F.

Narrow Stance Back Squat

2 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 165# 

 

G.

Lying Banded Hamstring Curls

2 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 black band + 1 purple band

 

H.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12

I. 

Calf Raises

2 Sets x 15-20 reps

Come as close to failure as possible with out actually failing, within the given rep range

-2x15 with 135# 

11/17/20

 Much needed Complete Rest 

11/16/20

Today was a solid workout... I was generally tired and fatigued when I got up this morning... all these days of training in a row have definitely caught up to me... once I got warmed up and starting moving through this I felt decent though. Really happy to have a rest day tomorrow. 

A.
Back Squat
3 sets x 6 reps (used 290# last week) 
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-3x6 at 300# (10# over last week) 
 
B.
Bench Press
3 sets x 3 reps (used 235# last week) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-3x3 at 240# (5# over last week) 
 
C.
Decline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range

-2x12 at 185# 
 
D.
Flat Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x15 with 2 x 25# DB
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12 with 10# weight

F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 85# using an EZ bar 
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 with 50#, narrow grip cable push-downs 

11/15/20

Overall had a solid workout today... lots of heavy reps... have had many days on in a row given our mini-vacation last week... looking forward to getting in the session tomorrow and some much needed rest on Tuesday. 

A.

Back Squat
4 sets x 3 reps (used 345# last time) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, 4x3 across at 355# (10# over last week) ... felt strong 
 
B.
Conventional Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles. 

-435#, 470# 
 
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-335#, 370# ... felt slightly stronger here than last week... but still not great with this movement pattern and didn't push the loading much 
 
D.
Lying Banded Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 black band + 1 purple band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 65# 
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x10 with 2 x 50# DB 

G.
4 Rounds:
12 Anchored Sit Ups with PVC pipe Behind head
12 Anchored Sit ups (no PVC)
12 Leg Lifts Over Dumbbell Standing tall
(over and back = 1 Rep)
*rest as needed between rounds

-Complete

H.
3 Rounds:
25 KB or DB side bends Per Side - AHAP
*rest as needed between rounds

-3x25 with 75# DB 

11/14/20

Overall had a solid workout today, felt strong throughout. Looking forward to some more lifting tomorrow. 

A.
Back Squat
3 sets x 4 reps (used 325# last week) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-3x4 with 335# (10# over last week) 
 
B.
Bench Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-3x5 at 225# 
 
C.
Strict Press - modified to seated strict press 
3 sets x 5 reps (used 155# last week)
Choose a weight that is challenging for 3x5.

-135#, 145#, 145# ... rough after the benching, barely got that last set at 145#
 
D.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-Complete, 2 x 12 
 
E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2 x 10 at 155#
 
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-Complete, 185# x 10, 205# x 10
 
G.
Single Leg RDLs
2 sets x 10-15 reps

-Complete, 2 x 15 at 75# 

11/13/20

Overall had a solid workout this morning... wasn't too taxing. Looking forward to training hard tomorrow.

A. 
Rack Chins
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 3 x 12 unweighted 
 
B.
Lat Pulldowns (Narrow Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3 x 15, went 70#, 115#, 115# 
 
C.
One Arm Dumbbell Row
2 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-2 x 15/arm with 75#
 
D.
Cable Side Raises 
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2 x 15 reps with red cross over symmetry band (15#) 
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2 x 15 reps with 2 x 15# DB 

 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-95# for 10, 8 
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 x 100# for 2 sets of 15 reps 

H.

3 Rounds

20 Sec Hollow Hold Flutter Kick

30 Sec Side Plank R

20 sec Hollow Hold Scissor Kick

30 Sec Side Plank Left

*40 Sec Rest between Rounds

-Complete

I.

3 Rounds

20 Alt DeadBugs - legs Only! Hold a Db or Kb with

extended arms with wrist directly above your

shoulders while you focus on dropping the heel to

floor alt legs each rep!

:45 Sec Front Tall Plank with Weight on Back -- add

a Plate to your back. AHAP!

*rest as needed between rounds

-Complete, used a 45# plate for the planks

J.

ROMWOD

-Complete

11/12/20

Today was overall a good workout... we did yesterday's workout at about 5 pm and then we were in the gym by about 6:30 am the next day doing this ... similar movements (bench and squats) between these two workouts and there was supposed to be a rest day between them... but our schedules didn't allow that... got everything in, but it definitely was a bit of a slog. 

A.
Back Squat
3 sets x 5 reps (used 305# last week) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-3x5 at 315# (10# over last week) 
 
B.
Bench Press
3 sets x 2 reps (used 245# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-3x2 at 250# ... needed a small spot through the middle on the second reps of sets 2 and 3 ... definitely felt all of last night's pressing here. 

C.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-205# for 2 x 15 
 
D.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-BB Front Rack Lunges ... 155# for 3 x 6 reps/leg
 
E.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-2 x 12 at 155# on 1 35# bumper plate
 
F.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-Lying banded, 1 purple band for 2 x 10 
 
G.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-Partner GHR on floor, 2 x 12 

H. 
Part A:
2:30 Min on/1 min rest for 4 Rounds:
12 V-Ups
12 Tuck Ups
12 Sit Ups
In remaining time of the 2:30 Min:
Max Effort Hollow Body Hold
*Rest 1 min between rounds

-Complete... brutal. 

I. 
4 Rounds
6 Turkish Sit Up per side with KB or DB
Rest as needed between rounds

-4 x 6/side with 35# KB