Thurs Feb 18:
Bent-over rows
225 x 8
275 x 8
295 x 8
10 – 200m runs on treadmill
speed 11.5 incline 5.0
full recovery between runs
Sat Feb 20:
Squats
275 x 5
310 x 3
345 x 7
225 x 30
GHD Raises
3 x 10
some deload days in here, nothing of note...
Sun Feb 28:
Press
135 x 5
150 x 5
170 x 13
15 min AMRAP
20 sledge strikes (10 per arm)
15 – 96# KBS (Russian swings, screw the American Swing)
10 – 24” box jump
10 rounds
Tabata sprints
11.0 with 4.0 incline for 8 intervals
Mon Mar 1:
15 min AMRAP
400m run
20 squats
10 clapping pushups
5 rounds + 10 squats
Thurs Mar 4:
10 – 185# push jerks
400m run
75 squats
4:18
Fri Mar 5:
Bench Press
210 x 5
230 x 5
265 x 13
Bar Dips
4 x whatever the hell I was at when I failed
Mon Mar 8:
Squats
245 x 5
280 x 5
320 x 10
12 min AMRAP
15 jumping squats
5 – 135# hang power cleans
5 – 135# thrusters
5 rounds
Wed Mar 10:
Shoulder Press
140 x 3
160 x 3
180 x 10
12 min AMRAP
5 – 50# DB push presses
10 – 24” box jumps
15 situps
8 rounds + 5 presses + 10 jumps
Thur Mar 11:
21-15-9
185# power cleans
chinups
250m row in between each round
13:10
Fri Mar 12:
Deadlifts
320 x 3
380 x 3
415 x 12
With my new position at the gym (details to follow later) I have to start training at 5AM and pack a lunch so I eat healthier. Last week was a little rough on me as I am getting used to the hours and the change in workout schedule, as well as finding enough time to eat. Time management skills kids.... important.
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