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  #211  
Old 10-01-2018, 09:29 AM
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4 MINUTES AGO
Busy weekend; didn't get as much training as I hoped.

Sat
Did cycle class with wife...my ass cheeks are bruised. Pretty good burner tho.
16.5 miles in 50:00.

Sun
Did light legs, no cardio. My right Achilles got tweaked doing the tire flips on Friday. Pretty sore and pops when I step. Kept calves to super light weight.

DB Squat Thrusters -SS- Seated Calf
25's x 10; 45 x 30
35's x 10; 45 x 30
50's x 10; 45 x 30
50's x 10; 45 x 30
50's x 10; 45 x 30

DB Goblet Squat/ Deficit Stiff Leg Deads/ Standing Bodyweight Calf Raises
100 x 15; 110 x 15; BW x 30
100 x 15; 110 x 15; BW x 30
100 x 15; 110 x 15; BW x 30

Hip Belt Squat/ Plate Sit-up/ Push-up w/ Sandbag Pull Thru
100 x 15; 45 plate x 15; 40# bag x 20
100 x 15; 45 plate x 15; 40# bag x 20
100 x 15; 45 plate x 15; 40# bag x 20

El fin.
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  #212  
Old 10-01-2018, 12:43 PM
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18 MINUTES AGO
Today is hitch out day. Only have time for one training sesh, so have to make it count.


Titty Smoke

BB Incline Bench/ Incline KB Fly/ Concept 2 Rower
135 x 20; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00

DB Flat Bench/ Neutral Cable Fly/ Concept 2 Rower
100 x 15; 40/side x 20; L10 x 2:00
100 x 15; 40/side x 20; L10 x 2:00
100 x 13; 40/side x 20; L10 x 2:00

Rev Grip Bench/ DB Deep Pullover/ Concept 2 Rower
135 x 15; 50 x 10; L10 x 2:00
135 x 15; 50 x 10; L10 x 2:00
135 x 15; 50 x 10; N/A

***All row sprints @ least 500m in 2:00 (slowest 510m; fastest 551m)
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  #213  
Old 10-06-2018, 07:38 AM
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Damn brother, 551 is FAST! In two minutes I can pull maybe 350 m. That is a huge disparity. I thought i was good at rows. In my crossfit I am top 3-4. What damper level are you doing we are on 7-8
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