At Home Workout (Training Cancelled Tonight)

For Time:

Sprint Half Mile (about 2500 feet)

10 Body Squats
30 Pushups
10 Body Squats
30 Situps
10 Body Squats
30 Flying Lunges
10 Jump Squats
30 Second One Leg Plank (R)

10 Jump Squats

30 Second One Leg Plank (L)

10 Jump Squats

30 Burpees

*30 minute time limit (stop if 30 minutes comes before completion)

2/25 Power Training; ME Lower

1A) Squat
working sets to 405x3
*add briefs, belt
506x3
596x3
*add suit, wraps
746x2
785x1
2A) High Rack Pulls
315x1
405x1
495x1
596x1
686x1
746x1

I've come down with a nasty cold so I got the work in and got out.  I got in my briefs early because my body felt so achy and I didn't have any pop in my legs.  I didn't plan to go any higher on the squat anyway so I didn't spend anymore time on it than necessary.  I'm happy with where my strength is at heading into my final deload week before the meet.

2/23 Power Training; DE Upper

1A) DE Bench Press
185 + Doubled Mini Bands + Monster Mini Short Bands + Close Grip x3x3
185 + Doubled Mini Bands + Monster Mini Short Bands + Moderate Grip x3x3
185 + Doubled Mini Bands + Monster Mini Short Bands + Illegal Wide Grip x3x3
2A) Bench Press 405x5
3A) Supine Band Pullaparts 3x20
3B) Shrugs 3x20

2/21 Power Training; DE Lower

1A) DE Squat 6x2 @ 405 + Strong Bands
2A) DE Deadlift 6x2 @ 336lbs + Monster Mini, Light Short Bands

3A) DE Deadlift 6x2 @ 386lbs + Monster Mini, Light Short Bands

Old school..

2/20 Power Training; ME Upper ..and thanks to Mr. Ladewski & Mr. Jordan

1A) Bench Press

Working sets to 376x3

*add Ace Pro, wraps, 2B

506x3

*1B

606x2

*remove board

606x2x2

*add Jack, 2B

696+150lb Chains+Rev Black bands x1

*1B

606x2

2A) Pendlay Row 3x10

2B) JM Press 3x10

3A) Black Band Pulldowns 3x25

My CNS feels a bit run down after Saturday but I wanted to get real familiar with the shirt today.  I ended up only doing one heavy set and worked doubles at my opener otherwise.  I even touched a one board in the Jack for a double at my opener.  I still won't use the Jack to open, but now i'm wondering if a second attempt might be in the cards.  The Jack is so smooth.  I want to thank Jo Jordan and Matt Ladewski for all their help with programming and breaking down my videos.  Training alone (as a geared lifter) is difficult, but can be done with the likes of these gentlemen. 

2/18 Power Training; ME Lower

1A) Squat
Working sets to 596x3
*add suit
686x2
*straps up
736x2
826x1
*tighten staps down (first time ever, worked out well)
916x1
2A) Conv Deadlift
326x3
416x3
506x3
596x2

Cut it short today because I ran out of time. Good training session coming out of the circa-max phase. I was pleasantly surprised with how the suit felt with the straps up. Seemed to be cutting the squat a bit high on a few so I will have to be sure my handler is aware of that in TN.

2/16 Power Training; DE Upper

1A) DE Bench Press
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Close Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Close Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Close Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Medium Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Medium Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Medium Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Regular Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Regular Grip
3 x 176 + Doubled Mini (Red) Bands + Short Monster Mini Bands + Regular Grip
2A) Flat DB Press 10/10 @ 150
3A) DB Pullovers 3x8 @ 150
3B) DB Tricep Ext 3x10
3C) Chinups 3x10

2/14 Power Training; DE Lower

1A) DE Squat 8x2 @ 365 + Heavy Bands
2A) DE Deadlift 10x1 @ 326 + Short Monster Minis

Jill Preece - Zercher Squat

2/13 Power Training; ME Upper (& Mr. Ladewski)

1A) Bench Press
Working sets to 376x2
*add Ace Pro, wraps, 2B
506x2
506x2
*1B
596x2
*1/2B
646x1
*add Jack, wraps, 2B
646x2
*1B
686x1
706x1
2A) Pullups 3x10
2B) Dips 3x10

Randy Moss Returning To Football

Matt Ladewski

2/9 Power Training; DE Upper

1A) DE Bench Press

3 x 135 + Doubled Light (Orange) Bands + Close Grip

3 x 135 + Doubled Light (Orange) Bands + Close Grip

3 x 185 + Doubled Light (Orange) Bands + Neutral Grip

3 x 185 + Doubled Light (Orange) Bands + Neutral Grip

3 x 205 + Doubled Light (Orange) Bands + Neutral Grip

3 x 205 + Doubled Light (Orange) Bands + Neutral Grip

3 x 225 + Doubled Light (Orange) Bands + Wide Grip

3 x 225 + Doubled Light (Orange) Bands + Wide Grip

7 x 405 + Comp Grip

2A) DB Floor Press 80x20/20/20

3A) EZ Bar Skull Crusher x12

3B) DB/Kelso Row x20

2/6 Power Training; ME Upper

 1A) Bench Press
Working sets to 365x5
*add shirt, wraps, 2B
506x3
*1B
596x2
*1/2B
646x1
*add new shirt, 3B
646x1
*2B
646x2
2A) Band Pushdown 3x20
2B) Band Pullapart 3x20

2/4 Power Training; Circa Max

1A) Box Squat 2x2 @ 466 + Strong, Average Bands

2A) Pin Pulls (mid shin) 736x1

3A) GHR (Weighted) 3x10

3B) Heavy Band Pulldowns 3x25

We added a new crew member today. Goes about 5'8" 195 and squatted 596 off a box, and pulled 556 from the pins. Strong work, and welcome Trevor!

 

Brock and RJ Larsen

2/2 Power Training; DE Upper

1A) DE Bench Press 8x3 @ 185 + Doubled Light Bands 

2A) DB Press (Fat Grip) 11, 10 @ 150 

3A) JM Press 3x10 

3B) Pendlay Row 3x10