10/30/2015

Weighted vest, 20lbs

3.5 miles, 4.5-4.0 mph

3 rounds

45lb overhead squats

15lb reverse forarm curl

10/28/2015

4 rounds, 20 lb vest

1/4 mile, dreadmill, 4.3mph

3, 89lb high pulls

3, 89lb clean and press

3 rounds, 35lb vest

1/2 mile dreadmill,4.0mph

6, clean and press, 89lbs

3 rounds

Cable crunches, 20, 150lbs

Wrist curls

10/27/2015

4 rounds, 20lb vest

1/4 mile dreadmill, 4.2mph

6, pushup burpee to a jumping pull up

2 rounds, 35lb vest

1/2 mile dreadmill, 4.0mph

6, pushup burpee to a jumping pull up

4 rounds, 20lb vest

1/4 mile dreadmill, 4.2mph

6, sumo high pulls, 65lbs

10/26/2015

8 rounds, 20lb vest

1/4 mile dreadmill, 4.2 mph

Alternatering

6, clean and press, 89lbs

6 push up burpees

Added a second vest, probably 35lbs

.5 mile dreadmill, 4.0mph

4rounds

Hyperextensions, 8

Cable crunches, 12, 150lbs

Farmers walk, 45lbs, 55-60 feet

10/23/2015

7 rounds

89lb, clean and press, 6 reps

65lb, farmers walk, 55-60 ft

Cable crunches,150lb, 12 reps

Did a finsher with S & W

Kettelbell twist and pass, 20 & 22kg

Basicall stood back-to-back, with bench on each side passed the bell, 15 reps each side 3rd man rested

10/22/2015

Sloppy

20lb vest

2 dreadmill circuits

Kettlebell swings, cable crunches

Inverted bosu ball squats

Some jumping pullup pushup burpeess

10/19/2015

20lb vest

4 rounds

1/4 mile dreadmill, 4.2 mph

18kg, kettlebell swing, 8

150lb, cable crunch, 12

8 rounds, alternating

1/4 mile dreadmill, 4.2 mph

89lb, clean and press, 6 or

Push up burpees to a jumping pullup, 6

10/15/2015

20lb vest

16kg kettlebell swings, 10

150lb, cable crunches, 12

1/4 mile dreadmill, 4mph

4 rounds

Push up burpees w/ jumping pullup

Hyperextensions

9,1, 7,3, 5,5, 3,7, 1,9

16kg kettlebell swings, 10

150lb, cable crunches, 12

1/4 mile dreadmill, 4mph

4 rounds

10/14/2015

20 lb vest

4 rounds

12, 150lb, cable crunches

1/4 mile dreadmill, 4mph

8 rounds

1/4 mile dreadmill, 4mph

Alternating, 89lbs, Clean and Press, 5

6, pushup burpees with jumping pullup

10/13/2015

20lb vest

4 rounds

1/4 mile dreadmill, 4.2mph

6, pushup burpee to jumping pullup

8, empty o-bar, goodmornings

4 rounds

1/4 mile dreadmill, 4.2mph

6, 89lb cleans

4 rounds

1/4 mile dreadmill, 4 mph

12, 150lb, cable chrunches

10/9/2015

20 lb vest

4 rounds

Pushup burpees to a jumping pullup, 6

Goodmornings, empty o-bar, 8 reps

1/4 mile dreadmill, 4mph, 2x, 4.2mph, 2x

4 rounds

Cleans, 89lbs, 6

1/4 mile dreadmill, 4mph, 2x, 4.2mph, 2x

4 rounds

Cable crunches, 150lbs, 12

1/4 mile dreadmill, 4mph, 2x, 4.2mph, 2x

10/6/2015

20lb vest

4 rounds

18kg kettlebell swings, 8

Cable crunches, 150lbs, 12 

1/4 mile dreadmill, 4 mph

4 rounds

Pushup burpees to pullup, 6

Goodmornings, empty o-bar, 8

1/4 mile dreadmill, 4 mph

4 rounds

Cable crunches, 150lbs, 12

1/4 mile dreadmill, 4 mph

10/5/2015

Weighted vest 20lbs

Pushup burpee to a pullup, 6

Goodmornings, 45lb, 8

1/4 mile dreadmill, 4mph

Cleans, 89lbs, 6

1/4 mile dreadmill, 4mph

Cable crunches, 150lbs, 12

1/4 mile dreadmill, 4mph

I wanted to not dump the vest so l adjusted the cross training movements and sequenc.  I'll try to hit 3 like this this week.  Plus two, focused more on resistance, we will see.

10/2/2015

Reversing pyramids

9,8,7,6,5,4,3,2,1

Pull up burpees

1,2,3,4,5,6,7,8,9

Hyperextensions

Cleans, 135lb, 3x2

Cable push pull

5 plates, 3x8

10/1/2015

20lb vest

Alternating for 8 rounds

6 pushup burpees to a jumping pullup

8' Empty o-bar, goodmornings

1/4 mile dreadmill, 4.0mph

16kg, kettlebell swings, 8

150lbs, cable crunches, 12

1/4 mile dreadmill, 4.0mph

4 rounds, dumped the vest

89lb, cleans, 6

1/4 mile dreadmill, 4.00mph