EVENT TRAINING - SATURDAY didn't go quite as planned due to availability of equipment, and amount of time available so I focused on time and speed. I wore my running shoes with more cushioning because I always had a lot of foot pain for days afterward and I think that the cushioning really helped. No after effects.
1. Dumbbell press -
10 x 20 each arm
10 x 30 each arm
5 x 45 each arm
5 x 50# right arm only wrist wraps added
5 x 55# right arm only wrist wraps added
10 x 20 each arm
10 x 30 each arm
5 x 45 each arm
5 x 50# right arm only wrist wraps added
5 x 55# right arm only wrist wraps added
2. farmers -
3 rounds @ 50' at 95# with 3-5 min. Rest
4. Yoke - 3 x 50'
@ 370#
Speed yoke....up to 50' in less than :15
Did yoke at 300# then up to 370# still under :15
Week of 7/22/2013:
MONDAY:
1-Press Medley Practice - 3 x 3 at 70-75% of your implements. Do each implement 3x and then go to the next one or 3x the medley in a row.
Did these with fat grips - no axle.
WU: 3 x bar
3 x 65#
3 x 85#
3 x 3 - 95# 1 C&P then press the other two reps - alternated Oly. Bar and log. Wrist wraps worn.
Did these with fat grips - no axle.
WU: 3 x bar
3 x 65#
3 x 85#
3 x 3 - 95# 1 C&P then press the other two reps - alternated Oly. Bar and log. Wrist wraps worn.
Superset:
3a-Neutral Grip Chinups-If you're good at Chinups do 5 x 6-8 reps and add some weight, if you're not good at chin-ups do 5x5-6reps and use band assistance if needed, if you REALLY suck at chinups and can't do 4-5 with a band, then do 5x12-15 Lat Pulldowns
5 x 6, grey band, last set the last 2 reps were pretty sloppy
3a-Neutral Grip Chinups-If you're good at Chinups do 5 x 6-8 reps and add some weight, if you're not good at chin-ups do 5x5-6reps and use band assistance if needed, if you REALLY suck at chinups and can't do 4-5 with a band, then do 5x12-15 Lat Pulldowns
5 x 6, grey band, last set the last 2 reps were pretty sloppy
3b-Band Pullaparts or Band Face Pulls-5x20
Red band
4-Overhead Dicks Press-4x10.
Used ex curl bar as it is only 35# and wanted to last all 4 reps.
SUPER SUPERSET:
decided to stay at manageable weights so I could add a set rather than 2 sets at higher weights.
5a-DB Curls-3x15
25#
5b-DB Shrugs-3x15
45#
5c-DB Lateral Raises-2-3x15-20
10#
5d-Band Tricep Pushdowns-2-3x15-20
Orange
5a-DB Curls-3x15
25#
5b-DB Shrugs-3x15
45#
5c-DB Lateral Raises-2-3x15-20
10#
5d-Band Tricep Pushdowns-2-3x15-20
Orange
6-Dead Bugs and Supine Leg Raises-3x10 of each - Done at home
WEDNESDAY:
WU:
200 Meter Run
10 box jumps @ 20"
10 KBS @ 30#
200 Meter Run
10 box jumps @ 20"
10 KBS @ 30#
1-Deadlift (suit and straps)- up to heavy 3
WU: 10 x 135#
5 x 205#
3 x 255#
3 x 275# (with belt) hip started acted weird like it was gonna pop out of socket and it was tweaks thru the rest of workout.
1 x 305# - PR - belt and wrist straps
WU: 10 x 135#
5 x 205#
3 x 255#
3 x 275# (with belt) hip started acted weird like it was gonna pop out of socket and it was tweaks thru the rest of workout.
1 x 305# - PR - belt and wrist straps
2-Back Squat-60/70/80%x3 knee wraps
WU: 5 x bar
5 x 65
5 x 95
3 x 125
3 x 140
3 x 160 - not sure these squats are as deep as the others
WU: 5 x bar
5 x 65
5 x 95
3 x 125
3 x 140
3 x 160 - not sure these squats are as deep as the others
3-Front Box Squat - 60% AMRAP - knee wraps
10 x 85
10 x 85
5-Weighted Planks-3x45 sec-1 min, this will be based on your ability.
45,30, 45 not weighted other than my lil' ole body
45,30, 45 not weighted other than my lil' ole body
FRIDAY:
Had an upset stomach so I wasn't sure how this workout would go - overall - pretty well.
1-Seated Military Press-3x12 reps.
45#, 55#, 60#
2-Closegrip Bench-55/65/75%x8+.
WU: 10 x 60#
10 x 75#
10 x 85#
9 x 100#
WU: 10 x 60#
10 x 75#
10 x 85#
9 x 100#
4a-Chest Supported Rows (Machine or Dumbbells)-5x10-12
10 @ 25#, 4 x 12 @ 35#
10 @ 25#, 4 x 12 @ 35#
4b-Band Pullaparts or Band Facepulls-5x20
Red band
Red band
5a-Skullcrushers-4x10
10 @ 35#(bar), 10 @ 40#, 2 x 10 @ 45#
5b-DB 90/90s-4x15
15#
10 @ 35#(bar), 10 @ 40#, 2 x 10 @ 45#
5b-DB 90/90s-4x15
15#
6a-DB Reverse Curls to DB Curls-2xFailure each, go to 1 less than failure at reverse then flip hands and right into bicep curls
11/20 curls @ 15#, 15/20 @ 15#
6b-Band Pullaparts or Band Facepulls-2x20
Orange
11/20 curls @ 15#, 15/20 @ 15#
6b-Band Pullaparts or Band Facepulls-2x20
Orange
Week of 7/29/2013
MONDAY:
1-Axle (From Rack)-Up to Heavy 3,
Used fat grips and elbow sleeves
WU: 10 x bar
8 x 65#
6 x 75#
5 x 85#
3 x 95#- added wrist wraps
3 x 115#(pr for 3 rep)
then 75% of your contest weight x60 seconds-clean once and press away
Used log! Wrist wraps and elbow sleeves - 7 reps at 95# which is more than 75% of my max...but pretty close
SUPERSET:
2a-Neutral Grip Chinups-If you're good at Chinups do 5x5-6 reps and add some weight, if you're not good at chin-ups do 5x7-9 reps and use band assistance if needed,
5 x 7 with grey band
3b-Band Pullaparts or Band Face Pulls-5x20, note the A and B, that means superset.
Red band
4-Overhead Dicks Press-4x8
Used the ez curl bar as it is 35#
SUPER SUPERSET:
5a-DB Curls-2-3x10-12
3 x 12 @ 25#
5b-DB Shrugs-2-3x10-12
3 x 12 @ 50#
5c-DB Lateral Raises-2-3x10-12
3 x 12 @ 10#
5d-Band Tricep Pushdowns-2-3x10-12
3 x 12 @ orange band
6-Dead Bugs and Supine Leg Raises-3x15 of each
3b-Band Pullaparts or Band Face Pulls-5x20, note the A and B, that means superset.
Red band
4-Overhead Dicks Press-4x8
Used the ez curl bar as it is 35#
SUPER SUPERSET:
5a-DB Curls-2-3x10-12
3 x 12 @ 25#
5b-DB Shrugs-2-3x10-12
3 x 12 @ 50#
5c-DB Lateral Raises-2-3x10-12
3 x 12 @ 10#
5d-Band Tricep Pushdowns-2-3x10-12
3 x 12 @ orange band
6-Dead Bugs and Supine Leg Raises-3x15 of each
Done at home
TUESDAY:Time limited so Did 1 x 10 of :40 eliptical and alternated with 10 decline sit ups and 10 hanging leg raises. Then 1 x 2 of bike and 10 air squats and 5 burpees.
WEDNESDAY :
done at home afterwork
1-Seated Military Press-3x12 reps. This is meant to be BB Military btw
I really hurt my left tricep at work earlier so this was sadly cut short. I was supposed to get to 60# working sets, but was a no go
12 x 45#
5 x 55# and done
could not even get to this set.
4b-Band Pullaparts or Band Facepulls-5x20
5a-Skullcrushers-4x8
5b-DB 90/90s-4x15
6a-DB Reverse Curls to DB Curls-2xFailure each, go to 1 less than failure at reverse then flip hands and right into bicep curls
6b-Band Pullaparts or Band Facepulls-2x20
THURSDAY:
DONE AT GSA GYM AT LUNCH
4a-Chest Supported Rows (Machine or Dumbbells)-5x8-10
10 x 35#
4 x 10 @ 40#
blue green tubes
8 x 20#
3 x 4 @ 25#
4 x 15 @ 15#
DB reverse @ 20#, DB curls @ 25#
Red handle
Mobility and stretching
2 x 10 reps of bike @ 40 seconds then 10 reps of leg extension @ 70# - probably not one of my better ideas
3 x 10 reverse hyper
FRIDAY:
5 mile bike ride pulling a 30# boy!
SATURDAY:
Ok, I jumped out in a crazy move since I missed yesterday's workout due to company all day...and I added some event training.
1-Car Deads-50/60/70%x8+, these percentages are a guideline. If you are actually using a car, either change weight, handle length or pick height as an adjustment of percentages.
I did the ghetto setup that Kalle Beck recommended and it worked great. I didn't really know what percentages to use,so I started at a different weights to try them out...here's what I got.
10 x45 each hand, 60# @ 9x, 70# @ 9x...really struggled with my grip on lest set, kept having to reset.
2-3 Count Pause Front Squat-55/65/75%x5
Forgot this was a front squat...doh! So first warmups were done as BS, I knew they felt light....that was my clue...used knee sleeves
WU: 5 x bar(BS)
5 x 65#(BS)
5 x 80#
5 x 95#
5 x 110# added back wrap...no Belt though
3-4" Block Pull-3x30 sec at 60%
3 x 30 sec reps @ 185#
4-60 second stone over 40" bar
10 reps with 93#
5- 16# medicine ball over 10' height.
16# @ 30 sec., 18# @ 34 sec.
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