150714 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E2M10 (5 sets)
5 KB Clean & Press ea. side (#55)

B: EMOM15
3 Ground to overhead (#95)
6 Burpees over the bar

If you fail to complete the round in the minute, finish all reps and sit out for the remainder of the minute. Restart at the top of the following minute.

C: E2M10 (5 sets)
100m farmer carry AHAP (#55/#60)

150603 Invictus

Warm up:
5 Min DROMs
Box jumps 2 x 8

A: E2MOM10 (5 sets)
High Bar Back Squat
6 x 65% (145)
4 x 70% (160)
2 x 80% (175)
2 x 85% (185)
1 x 90% (205) felt good did #210

then...
1 x max reps @ 85% (185 x 13)

B: E4MOM20 (5 sets)
Airdyne :45
20 walking lunges w/ farmer carry 35#

141121 Aspiring Champs

I've been recovering over the past 2 weeks. Last week I was completely out of commission with strep throat. I wound up losing 9.5 lbs in the process. This week it's been nothing but yoga. Feels good to get after it but I'll feel better after getting off of the antibiotics.

Warm up:
foam rolling
5 min DROMs
front squats
shoulder presses

Conditioning:
In teams of 2 complete the following AMRAP in 24 min:
120yd 230# farmer carries
240yd 145# sled push
12 30yd sprints
Score: 4 rounds + 60yd farmer carries + 4 30yd sprints

130517 EES: Day 19

Warm up:
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 8

Day 16: 2 x 5:
Squat: HBBS 170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-225
Farmer Carry: Single 80# DBs x 12-8 trips across floor
Midline: L-Sit progression on p-bars 2 x 10

130515 EES: Day 18

A.M.
2 mi run

P.M.
Warm up:
5 min stationary bike
Bear Crawl
Spiderman Crawl
Crab Crawl

Day 18: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 6
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 3
Midline: Off

Cash out:
2 mi run

130514 EES: Day 17

Warm up:
2 min jump rope
5 min DROMs
Hang Snatch 95# x 5 x 3

Day 17: 6 x 1 (doesn't have to be a PR, just solid):
Squat: HBBS 175-195-215-225-230-235(f)
Press: Bench 135-175-205-215-230-235 (PR)
Pull: Batwings @ 45#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 185-235-265-295-305-315
Farmer Carry: 80# DBs x 14 trips across floor
Midline: Rest

130513 EES: Day 16

A.M.
2 mi run

P.M.
Warm up:
3min jump rope
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 16: 2 x 5:
Squat: HBBS 165-170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Farmer Carry: Single 80# DBs x 8 x 2 trips across floor
Midline: K2E 3 x 12

130511 EES: Day 15

Warm up:
Snatch
95 x 5, 115 x 3 x 2
800m run
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 15: 2 x 5:
Squat: HBBS 160
Press: Bench 160
Pull: Pull-ups 5 x 2
Hip Hinge: Snatch Grip Deadlift 205
Farmer Carry: Single 90# DB x 100m
Midline: GHD sit-ups x 10

130510 EES: Day 14

Warm up:
5 min shoulder and ankle mob
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 12: 2 x 5:
Squat: HBBS 165-175
Press: Bench 165-170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-220
Farmer Carry: 80# DBs x 12 trips across floor
Midline: K2E 2 x 10

Skill:
Snatch
95 x 5, 115 x 3 x 2

130508 EES: Day 13

Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 20 x 3
DB Turkish Get-up 35# x 6


Day 13: 5-3-2:
Squat: HBBS 165-195-215
Press: Bench 165-195-210
Pull: Batwings 35#-40#-45# x :15
Hip Hinge: Snatch Grip Deadlift 215-240-260
Farmer Carry: 80# x 13 trips across floor
Midline: Ab rollouts 3 x 3

Switched order to squats first. Want to make sure I'm fresh for these as that's where I want the focus to be.

Conditioning:
Burpee Box Jump ladder
10-6 :60 rest per round
5-1 :30 rest per round

Would have been more effective had I done 1:1 work:rest.

130507 EES: Day 12

Warm up:
2 min jump rope
5 min DROMs
Clean + Push Press 95 x 5, 115 x 3, 120 x 2

Day 12: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 6 x 3 trips across floor
Midline: K2E 2 x 10

130506 EES: Day 11

Warm up:
2 min jump rope
foam rolling
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 11: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 12 trips across floor
Midline: Ab Rollouts 3 x 5

Everything felt a bit easier (except the squats) despite feeling like garbage from all of carbs and alcohol this weekend (2 parties).

130504 EES: Day 10

Warm up:
5 min DROMs
Burgener warm up
Light Snatch work up to 95# x 3

Day 10: 5-3-2:
Press: Bench 165-190-205
Pull: Batwings 35# x :15 x 3
Hip Hinge: Snatch Grip Deadlift 210-230-255
Squat: HBBS 165-185-210
Farmer Carry: 90# DBs x 100m x 2 (ub)
Midline: off

130503 EES: Day 9

Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 9: 2 x 5:
Press: Bench 160-165
Pull: Batwings 30# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210
Squat: HBBS 160-165
Farmer Carry: 80# DBs x 7-9
Midline: Ab Rollouts 3-1

Cash out:
5 min Pull-ups

Everything felt a little easier. The rollouts are giving me an issue though. I tweaked my lower left abs last time and its still a bit tender.

130501 EES: Day 8

Warm up:
2 min jump rope
5 min DROMs
Burgener warm-up
95# 1 Vertical Hi-Hang Snatch + 1 Overhead Squat x 2 x 5

Day 6: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 8
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 2
Midline: Ab Rollouts 1 x 5

Cash out:
15 min StairMaster

Thankfully a much needed rest day tomorrow. Feeling fatigued (mentally/physically) after the last few days.

130430 EES: Day 7

Warm up:
5 min jump rope
5 min hip/shoulder mob w/ band
Burpees 3 x 10

Day 6: 6 x 1 (doesn't have to be a PR, just solid):
Press: Bench 160-185-205-215-225-230 (PR)
Pull: Batwings @ 25#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 205-225-255-275-295-305
Squat: HBBS 160-180-200-215-225-230
Farmer Carry: 80# DBs x 11 trips across floor
Midline: Ab Rollouts 1 x 5

All lifts felt good and explosive. The squat @ 230 was legit A2G. A little slower than I would have liked but full ROM for the first time ever. For the ab rollouts I used 10#'s on the bar as opposed to 45#'s and it seemed a lot harder. I planned on more reps but did 1 in a 2nd set and felt like if I did more I'd risk injury so I shut it down for the day. Felt surprisingly tired towards the end of the squats.

130429 EES: Day 6

Warm up:
2 min jump rope
5 min foam rolling
35# DB Goblet Squat x 25
35# DBS x 15 x 3
35# DB TGU x 6

Day 6: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210#
Squat: HBBS 160#
Farmer Carry: 90# DBs x 10 trips across floor
Midline: Ab Rollouts 3 x 5

130427 EES: Day 5

Warm up:
5 min DROMs
35# KB Goblet Squat x 25
35# KBS x 15 x 5
35# KB TGU x 6


Day 5: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 155#-165#
Farmer Carry: 95# DBs single arm x 100m
Midline: Ab Rollouts 6-5

130426 EES: Day 4

Warm up:
3 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 5
35# DB TGU x 6


Day 4: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#-160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 175#
Farmer Carry: 90# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5 x 3

130424 EES: Day 3

Warm up:
5 min DROMs
45# x 10 x 2 1 Hang Power Snatch + 1 Overhead Squat
35# DB TGU x 6

Day 3: 5-3-2
Press: Bench 155-170-180
Pull: Batwings #25 DBs x :10-:15-:15
Hinge: Snatch Grip Deadlift 205-225-245
Squat: HBBS 175-190-200
Farmer Carry: 80# DBs x 10 (trips across floor)
Midline: Ab rollouts 5 x 3

Bench press was flying. Should go for 190-195 next time on the set of 2. All other reps felt just right. Really surprised by the improvement in the carry. 2 more trips across the floor compared to yesterday.

Cash out:
Pull-ups 5 x 3
Hip MOB