Warm-up:
2x10 windmills (25# plate, 35# plate)
21-10 overhead squat (45# bar, 65#)
Alternating sets (5 rounds, 60 seconds rest between sets):
1x10 front squat (all at 115#, but some broken sets, 10, 9, [5-5], [6-1-3],[4-2-2-2])
1x10 standing calf raises (1x185#, 1x205#, 3x185#)
1x10 ab-wheel from kneeling
Very tough today.
Warm-up:
500 m row
2x10 back extensions (1x25# plate, 1x35# plate)
1x10 (per arm) windmills (25# plate)
1x5 (per arm) windmills (35# plate)
3x10 overhead squats (1x45# bar, 2x55#)
10-10 pullups / dips
Alternating sets (10 rounds, 60 seconds rest between sets):
1x5 Hammer strength chest press (4x55#, 6x50#, failed last rep on sets 5 and 10)
1x5 chest-supported row (70#)
3x12 face pulls (30#)
1x5 (per arm) Turkish sit-ups (25# plate, first part of Turkish get-up w/out assisting arm)
Warm-up:
15-9-5 pullups / overhead squats (45# bar)
3x4 deadlifts (135#)
Alternating sets (10 rounds, 60 seconds rest between sets):
1x4 deadlifts (BL 205#, last 2 sets only managed 3 reps; KL worked up to 245#, SS 185#)
1x4 seated calf raises (90#, KL "forgot" to release the catch for 8 sets!)
1x10 decline situps (45# plate)
"Praise be to that which toughens" - Nietzsche
Warm-up:
500 m row
3x10 back extensions (25# plate)
3x5 (each arm) windmills (25# plate)
Alternating sets (5 rounds, 60 seconds rest between sets):
1x10 dips (BW)
1x10 pull-ups (BW)
Warm-up:
500 m row
1x12 back extensions
1x5 windmills (25# plate)
1x10 front squat (45# bar)
Alternating sets (5 rounds, 60 seconds rest between sets):
1x10 front squat (1x95#, 4x115#)
1x10 standing calf raises (1x115#, 1x145#, 2x165#)
1x10 ab-wheel from kneeling
2x2 Turkish get-up to windmill (1x25# plate, 1x35# plate)
Warm-up:
500 m row
3x12 back extensions (BW, 25# plate, 35# plate)
3x5 windmills (25# plate, 2x35# plate)
15-9:
dips
pullups
Alternating sets (10 rounds, 60 seconds rest between sets):
1x4 chest-supported row (1x80#, 9x70#)
1x4 Hammer strength chest press (1x70#, 2x90#, 3x100#, 2x140#, 1x140# [fail on rep 3], 1x100#)
3x12 face-pulls (30#, 35# 40#)
2x8 overhead shrugs (45# bar)
Warm-up:
1x10 overhead squats (45# bar)
15-9-5:
dips
pullups
2x3 deadlifts (135#)
Alternating sets (10 rounds, 60 seconds rest between sets):
1x3 deadlifts (3x185#, 3x195#, 4x205#)
1x3 seated calf raises (70#)
1x5 decline situps (45# plate)
3x2 Turkish get-ups (35# plate)
Warm-up:
500 m row
3x10 back extensions (25# plate)
3x5 (each arm) windmills (25# plate)
2x10 overhead squats (45# bar)
Alternating sets (5 rounds, 60 seconds rest between sets):
1x10 dips (BW, last 3 sets broken, 8/2, 6/3/1, 6/3/1)
1x10 pull-ups (BW, last 3 sets assisted & broken, 20-30#, 30-40#, 40#)
4x12 face-pulls (35#)
Warm-up:
500 m row
3x10 back extensions (25# plate)
3x5 (each arm) windmills (25# plate)
12,12,6 dips (BW)
Alternating sets (5 rounds, 60 seconds rest between sets):
1x10 front squat (95#)
1x10 ab-wheel from standing
1x10 standing calf-raises (1x95#,3x115#,1x135#)
Alternating sets (10 rounds, 60 seconds rest between sets):
1x3 Hammer strength chest press (1x55#, 5x60#, 1x70#, 2x60#, 1x70#)
1x3 chest-supported row (1x70#, 7x80#, 2x90#)
3x5 Ab-wheel rollout from knees
2x5 windmills (25# plate)
