7/28 - 300 Workout

6 way complex:

Bent rows x 6
Hang cleans x 6
Front squat x 6
Back squat x 6
Good mornings x 6
Jump snatch x 6
Pushups x 6

Round 1 w/60lb barbell
Round 2 w/70lb barbell
Round 3 w/80lb barbell

Bear Crawl Heaven (Hell?):

90 meter bear crawl + 5 chinups
75 meter bear crawl + 10 chinups
60 meter bear crawl + 15 chinups
45 meter bear crawl + 20 chinups
30 meter bear crawl + 25 chinups
15 meter bear crawl + 30 chinups

Chinups were really sloppy, cheaty form by set 4.

1-5, 5-1 ladder:

Hanging knees to elbows
Split jumps

Good way to go out on a break. I will not workout with weights in the gym until August 11th. I will most likely do some pushup/core stuff at the house twice a week, but that's it. I don't think I can realistically not do anything fitness related for that long...

7/24

10 minutes on elliptical for warmup.

PR Zone:

Incline Dbell Bench 65x5,5,5,5,5,5,5,5,5,5
Bent Rows 125x5,5,5,5,5,5,5,5,5,5

Superset:

Chinup 2,2,2,2,2,2,2,2
Dips 5,5,5,5,5,5,5,5

Good news is Dips didn't irritate my shoulder.

7/21 - 300 Workout

Warmup:

Bear Crawl w/20lb dumbbells 15 meters
Bear Crawl no weight 15 meters
Front Squat push press w/20lb dumbbells x 10

3 rounds

Feelin' It:

Dumbbell snatch w/20lb dumbbells x 15
Overhead squat w/20lb dumbbells x 15
Step ups (box height 5) x 2 minutes

3 rounds

Holy Crap Batman:

Dumbbell high pull w/20lb dumbbells x 10
Rack hold front squat w/20lb dumbbells x 10
Step ups (box height 5) w/20lb dumbbells in rack position x 1 minute

3 rounds

Finish:

Decline pushups (feet on box, height 5) x 10
Chinups x 10
Box jumps x 10

5 rounds

7/19

Warmup (10-1 ladder):

Trunk Twists w/35lb plate
Band Assisted Chinups
Pushups

PR Zone 1:

Split Squat (L): 95x5,5,5,5,5,5,5,5,5
Split Squat (R): 95x5,5,5,5,5,5,5,5,5

PR Zone 2 (10 minutes):

Straight Bar Curls: 70x5,5,5,5,5,5,5
DB Overhead Tricep Presses: 65x5,5,5,5,5,5,5

Followed this w/2 hours of basketball

7/14 - 300 workout

Warmup w/35lb plate:

Trunk twists x 10
Goblet Squats x 10
One arm jerks x 5 each arm
One arm overhead squats x 5 each arm
Deck squats x 10
Half turkish get-ups x 5 each side

3 rounds

Hell on Earth (12-1 ladder):

Pushups
Half turkish get-ups w/35lb plate
Pullups
Box jumps
v-ups

Ouch, 'nuff said

7/12

Didn't workout today, played 2 hours of basketball instead. Was pretty wiped from golf in the 90+ degree heat yesterday.

7/10

PR Zone 1:

Incline Dbell Bench: 65x5,5,5,5,5,5,4,4,4,4
Bent Rows: 125x5,5,5,5,5,5,4,4,4,4

PR Zone 2:

Dbell Shoulder Press: 50x5,5,5,5,4,4,3,3
Band Assisted Chinups: BWx5,5,4,4,3,2,2,2


Low energy today, but I think I found my weights

7/7 - 300 workout

wasamatta you?:

front squat to push press w/60lb barbell 20 seconds work, 10 seconds rest

15 rounds

10-1 ladder:

piston press w/2 25lb plates
15 meter lunge (always 15 meters)
15 meter bear crawl (always 15 meters)

1-5, 5-1 ladder:

burpees
chinups

Finish:

500 flutter kicks (250 each leg), I managed 350 (175 each leg)

7/5

PR Zone 1 - Split Squat w/95lb barbell:

Left Leg 5,5,5,5,5,5,5,5,4,4,4
Right Leg 5,5,5,5,5,5,5,5,4,4,4

Standing Calf Raises 60x6,6,6
>> Explode up, 3-4 second negative, hold stretch at bottom for 10 seconds


PR Zone 2:

Straight Bar Curls 70x5,5,5,5,4,4,4,4,3,3,3,3
Standing Overhead Tricep Extensions 65x5,5,5,5,4,4,4,4,3,3,3,3

Went 15 minutes on this Zone this time.

50 one legged v-ups w/10lb medicine ball (25 each leg)

30 seconds seated trunk twists w/12lb medicine ball x 2