Monthly Archives: July 2014

29 July

29th
A. HPC; 5×5; Rest 2-3 minutes
135 / 155 / 175 / 185 / 205

B. Seg. Clean DL; 5×5; Rest 2-3 minutes – pause 1″ off floor, below knee and mid thigh
135 for 5 sets

C. Pendlay Row @21×1; 6-8×4; Rest 100 seconds
8 reps at 135 for 4 sets

D. DB Seated External rotations @1111; 4-6×5; Rest as needed
8 reps at 20lbs for 5 sets
+
5 sets
100 meter sprint/accel
Rest/walk 100 meters
– First 20-ish meters should be you accelerating and then hitting the gas pedal
– Big warm up here

Executed IAW (in accordance with) instructions

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8 July

A. Pendlay Row @20×1; 6-8×4; Rest 90 seconds – https://www.youtube.com/watch?v=ZlRrIsoDpKg
8@ 125 / 8@135 / 7@125 / 6@135

B. CGBP @20×1; 4-6×3; Rest 90 seconds
6 @ 185/195/210

C. Side lying external rotations @1111; 6-8/arm x3; Rest 30 seconds between arms – https://www.youtube.com/watch?v=oNCuZh2Os_U notice the pad between arm and torso and his neck position. Those are mandatory
8@15 / 8@15 / 7@15

D. Seated Good morning @3030; 8-10×3; Rest 90 seconds
10@95 / 10@95 / 10@115

+
3-4 sets
60 seconds air squats
60 seconds walking lunges
60 seconds sit ups
Rest 3:00
– record the reps per set (of each exercise). All reps should be the same
45/33/30 for 3 sets

7 July

Strict Pull up @1111; Max Reps x3;
Rest 90 seconds
Did not accomplish

B. Single arm DB Press @20×1; 8-10/arm x3; Rest 60 seconds between arms
10RL@40 / 10RL@45 / 8L/10R @45

C. DB Reverse Flies @1111; 8-10×3; Rest 75 seconds
10@10lb x 3

D. Trap 3 raise @1116; 1-3×5; Rest 75 seconds
3@10lb x 5

E. EMOM 8 minutes; BS @20×1; x2-3 @65% of 1RM
3 reps @ 230 x 8
+
4 sets
60 seconds ring rows – modify difficulty for arm control
60 seconds box jumps 24″ w/ step down
60 seconds push ups
3 minutes rest
– All sets (of same exercise) must have same reps, if you deviate by 2 reps terminate sets
72 reps
72 reps
70 reps
71 reps
72 reps

4 July

A. DB 3 point row @20×1; 10-12/arm x3; Rest 45 seconds between arms
12 @ 50lbs each arm x 3

B. CGBP @20×1; 4-6×3; Rest 90 seconds
6/6/5 @ 205

C. DB Seated External rotations @1111; 10-12/arm x4; Rest 45 seconds between arms
12 @ 15lbs each arm x 4

D. Barbell Glute Bridge @11×3; 6-8×4; Rest 90 seconds – https://www.youtube.com/watch?v=rTqhhHfooxg
8 @ 135/155/155
+
5 sets
2 minute row 80%
2 minute rest
– All sets must be within .5 seconds of each other for average 500 meter pace or else terminate the workout
1:41.8
1:42.2
1:41.6
1:42.0
1:41.6

30 June – 3 July

Hey man. Arm had been in a lot of pain this week. I think it is from the flying primarily. I’m going back to see the surgeon next week to make sure all is good. I will keep you posted.

30th
A. Strict Cliff Hanger pull up @1111; Max Reps x3; Rest 90 seconds
Did not accomplish due to arm hurting

B. Single arm DB Press @20×1; 5-7/arm x3; Rest 60 seconds between arms

C. DB Reverse Flies @1111; 10-12×3; Rest 75 seconds
3 sets of 12 w/
15 lb DB
D. Trap 3 raise @1116; 2-4×5; Rest 60 seconds
R- 4@10lb / 4@12.5/ 4@15 / 3@20 / 3@20
L- 4@5lb / 4@7.5lb / 4@10lb / 4@10 / 4@10
Heavier weight was hurting arm so I stuck with 10 lbs

E. EMOM 8 minutes; BS @20×1; x2-3 @60% of 1RM
3 reps @ 225 for each

+
10 sets
60 second jog 80%
60 seconds rest
– All sets must be same distance, log approximate distance per set
All jogs approx 300m

July 1st
A. DB 3 point row @20×1; 6-8/arm x4; Rest 60 seconds between arms
8@45 / 8@50 for last 3 sets

B. DB Bench Press @32×1; 8-10×3; Rest 90 seconds
3 sets of 10 w/ 50lb DB’s

C. DB Seated External rotations @2020; 5-7×4; Rest 60 seconds between
arms
7@15 / 7 @ 17.5 / 7@ 17.5

D. Good morning @22×1; 8-10×3; Rest 90 seconds
95 /115 / 135

+
10 sets
60 seconds row 80% aerobic effort
60 seconds rest
– All rows must be within .5 seconds of each other for average 500 meter pace or else terminate the workout
1:37.7
1:37.7
1:37.7
1:37.4
1:37.4
1:37.7
1:37.7
1:37.7
1:37.7
1:37.7

2nd
off

3rd
A. Strict Towel Pull up @1111; Max reps x3; Rest 90 seconds
Did not accomplish due to arm hurting

B. Single Arm Bottom’s up press @1111; 4-6/arm x3; Rest 60 seconds
between arms- https://www.youtube.com/watch?v=0urCS9_J7f8
R- 6 @ 12kg / 20kg / 20kg (5 reps)
L- 6@ 6kg / 8kg / 8kg
Left arm was tough to go with heavy weight. I was pressing with 12kg and it got off balance and was very painful. Decided to stick with lighter KB.

C. DB incline YTA @1111; 8-10/letter x3; Rest 75 seconds – complete all of Y then complete T, then move to A. Rest 75 seconds after all 3 letters
10 of each letter with 5 lb plates

D. EMOM 8 minutes; FS @20×1 x2-3 @60% of 1RM
3 reps @ 185
+
5 sets
2 minute jog 80%
2 minute rest
– All sets same exact distance
All runs approx 540m