Monday, August 31, 2015

Weekly Workouts 8/24-8/30

Monday, August 24th 

I came off of a 6 day rest period (for my elbow, shoulder and ankles) ... and felt like total garbage.

A) Front Squat
5 attempts to work up to a heavy
95, 135, 145, 175, 195, 200, 215 (fail)

B) Back Squat - 10 sets (every 2 minutes)
Set 1: 60% x 5 reps, 155lb
Set 2: 75% x 3 reps, 190lb
Set 3: 85% x 1 rep, 215lb
Set 4: 3 reps at 200lb
Set 5: 3 reps at 200lb
Set 6: 90% x 2 reps (230) (failed 2nd rep)
Set 7: 195 x 4
Set 8: 190 x 5
Set 9: 190 x 5
Set 10: 190 x 5

C) Every 3 minutes for 15 minutes (5 sets) AFAP
10 cal Assault Bike
5 power clean, 125lb
5 front squats

Round 1: 1:46
Round 2: 1:39
Round 3: 1:46
Round 4: 144
Round 5: 1:39

Tuesday

A) EMOM 10: 1 deadlift + 1 power clean + 1 front squat
(First 5 rounds at 145lb, last 5 rounds at 155lb)

B) AMRAP 5:
100m run
7 hang squat clean, 55lb
50 double unders
Rest 3 minutes
Score: 2 rounds + 30 DU

AMRAP 5:
250m row
10 v-ups
15 box jumps, 20"
Rest 3 minutes
Score: 1 round + 10 box jumps

AMRAP 5:
20 cal Assault Bike
20 Russian Swings, 20kg
Score: 1 round + 16 cals

Cool down: 1 mile run

Wednesday: Didn't get a chance to train after a ridiculously long doctors appointment and packing for camping

Thursday: Kayaking all day! My favorite kind of functional fitness.


Friday:

A) Front Squat:
2 reps at 60% - 135
2 reps at 65% - 145
2 reps at 70% - 150
1 rep at 75% - 155
1 rep at 80% - 175
Rest 1 minute, then every 2 minutes for 10 minute (5 sets):
1 rep at 185
1 rep at 195
1 rep at 200
1 rep at 205
1 rep at 210

B) Every 2 minutes for 20 minutes (10 sets)
Clean Pull + Hang Clean + Clean at 80%, 155lb


C) 3 sets of 5 strict chest to bar chin-ups + 7 barbell bent rows at 105lb


Saturday: Rest day! Pretty freaking hungover from a friends Wedding on Friday night :P


Sunday: 4 mile run, 9:42 min/mile

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