Tuesday 12/11

Leg press 3x15 (1:00) - 360#

Single leg Leg extension 3x15 (:15 bts) - 70#

Leg curl 3x15 (1:00) right into Db swings 55# x10 - 110#

Machine Incline press 3x15 (1:00) - 140#

Lat pull down 3x15 (1:00) - 125#

Seated neutral grip db press 3x15(1:00) - 45# DB's

Calf raise(doesn’t matter which) 3x15 (1:00) - 240#

Hammer Curl 2x15 (1:00) - 30# DB's

Straight bar Tricep push down 2x15 (1:00) - 70#

Heavy db side bends 3x15 no rest between sides - 70#

Go down the list twice

Monday 12/10

Back squat 3x15 (1:00) - 145#

Leg curl 3x15 (1:00) toes pointed in - 110#

Machine Chest press 3x15 (1:00) - 170#

Seated Row 3x15 (1:00) - 135#

Lateral Raise 2x15(1:00) - 20# DB's

Calf raise(doesn’t matter which) 3x15 (1:00) 240# standing

Ghsu 3x20 unB(1:00) if groin muscle limits you here then do 3:00 of weighted plank with at least 50# on your back. (did 3 min weighted plank)

Overhand grip bb Curl 2x15 (1:00) right into max strict pull ups top 2/3 of the movement only. - 65# (4, 2, 1, 1)

Tricep kick back  2x15 each set right into max reps dips(1:00) 17.5# DB's (10, 10, 10, 10)

Go down the list twice

Saturday 12/8

2hrs flag football

Friday 12/7

Bent over row 5x10(1:00) db or bb - BB 155#

rev fly 5x10 - Machine 120#

ghr + hip x 3x10 - 25# plate

5 tough db press - 60# DB's

15 fast sit ups with feet anchored under db

150 ft VC @100%

(3:00)

x6-8 stop if there is a critical drop off (1:38, 1:40, 1:39, 1:42, 1:43, 1:42)

Thursday 12/6

PM - Indoor Soccer Match

Wednesday 12/5

Power snatch 3,2,1,1,1(3:00) 135#, 155#, 160#, 165#, 170# (tried 175# and failed)
+

10 ttb
10 back x
10 du
10 rounds for time. - DNC due to pulled lower ab muscle for the ttb's.  Sub sit ups total time of 14:02

PM - Indoor Soccer Match

Tuesday 12/4

A. Back squat 5,3,1,5,3,1(3:00) 245#, 285#, 315#, 245#, 285#, 315#
B. bench 2,2,2,2(3:00) 245# (shoulder hurt so was serious limiting factor to weight)
+
5 strict pull ups
5 back squats 235
5 rounds for time - total time 5:28

Saturday 12/1

A1.  Back squat x4-6 x3(1:30) - 305# 5, 5, 5

A2. Snatch high pulls x4-6 x3(1:30) - 185# - 6, 6, 6

B1. Bench press x4-6 x3(1:30) - 255# 5, 5, 5

B2. Bent over row x4-6 x3(1:30) - 185# - 6, 6, 5

C1. Incline DB bench x4-6 x2(1:30) - 85# DB's 6, 6, 6

C2. Sup pull ups x4-6 x2(1:30) - 20#plate belt - 6, 6, 6

D. Leg press x4-6 x2(1:30) - 520# - 6, 6, 6

E1. Seated DB Press x4-6 x3(1:30) - 65# DB's - 6, 6, 6

E2. Reverse fly x4-6 x3(1:30) - 140# machine 5, 5, 5

F1. Supinating db curl x4-6 x2(1:30) - 50# DB's 5, 5, 5

F2. Close grip bench x4-6 x2(1:30) - DNC - shoulder hurt

PM - Flag Football 2 hrs.

Thursday 11/29

Back squat 2x 6-8(1:00) - 285# 8, 8, 7

Leg curl (toes pointed in) 2x6-10(1:00-1:30) - 150# 7, 6, 7

Leg Extension 2x6-10(1:00-1:30) - 180# - 10, 9, 9

Heavy DB swing 2x6-10(1:00-1:30) - 90# DB 10, 10, 10

Calf raise 2x6-10(1:00-1:30) - 300# - 10, 10, 10

Bench press(use machine) 2x6-10(1:00-1:30) - 270# - 8, 7, 6

Seated row or High pull down 2x6-10(1:00-1:30) - 185# - 8, 7, 7

Close grip bench 2x6-10 (1:00) - 225# - 8, 7, 7

Mixed grip Pull ups 2x6-10(1:00) - BW - 10, 8, 8

Lateral raise 2x6-10(1:00-1:30) - 30# DB's 10, 9, 9

Supinating db curls 2x6-10(1:00-1:30) - 45# DB's - 9, 8, 8

Rope push down 2x6-10(1:00-1:30) - 120# - 6, 6, 5

PM - Indoor Soccer Match

Wednesday 11/28

40 min bike

PM - Indoor Soccer Match

Tuesday 11/27

Leg press 3x15 (1:00) - 320#

Leg extension 3x15 (1:00) - 145#

Dead lift 3x15 (1:00) - 185#

Incline DB Bench press 3x15 (1:00) - 60# DB's

Wide Grip Lat pull down 3x15 (1:00) - 115#

SBTN press 3x15(1:00) - 80#

Calf raise(doesn’t matter which) 3x15 (1:00) - 260#

DB Preacher Curl 3x15 (:30 bts) - 65#

Straight bar Tricep push down 2x15 (1:00) - 90#

Go down the list twice

Monday 11/26

Back squat 3x15 (1:00) - 145#

Leg curl toes pointed in3x15 (1:00) - 115#

Decline Bench press 3x15 (1:00) - 155#

Db Kneeling Row 3x15 (:30bts) - 60# DB

Front Raise 2x15(1:00) - 20# DB

Calf raise(doesn’t matter which) 3x15 (1:00) - 260# standing

Ghsu hands at temples 3x15(1:00)

Hammer Curl 2x15 (1:00) - 35# DB's

Rope Tricep push down 2x15 (1:00) - 90#

Go down the list twice

Saturday 11/24

A1.  Back squat x4-6 x3(1:30) - 305# 4, 4, 4

A2. Clean high pulls x4-6 x3(1:30) - 225# 5, 4, 4

B1. Bench press x4-6 x3(1:30) - 245# 6, 5, 5

B2. Bent over row x4-6 x3(1:30) - 225# 5, 5, 5

C1. Incline bench x4-6 x2(1:30) - 185# 6, 6, 6

C2. Sup pull ups x4-6 x2(1:30) - 10# plate belt 6, 6, 6

D. Leg press x4-6 x2(1:30) - 520# 6, 6, 6

E1. Press x4-6 x3(1:30) - 140# 6, 5, 5

E2. Reverse fly x4-6 x3(1:30) - 150# machine 6, 6, 6

F1. Barbell curl x4-6 x2(1:30) - 95# 6, 6

F2. Close grip bench x4-6 x2(1:30) 225# 6, 6

Wednesday 11/21

Bike 40 min

PM - Soccer Match

Tuesday 11/20

Leg press 3x15 (1:00) - 320#

Leg extension 3x15 (1:00) - 120#

Leg curl 3x15 (1:00) - 110#

Incline Bench press 3x15 (1:00) - 115#

Lat pull down 3x15 (1:00) - 115#

SBTN press 3x15(1:00) - 75#

Calf raise(doesn’t matter which) 3x15 (1:00) - 260# standing

Preacher Curl 2x15 (1:00) - 65# BB

Straight bar Tricep push down 2x15 (1:00) - 100#

Go down the list twice

11/19/12

Back squat 3x15 (1:00) - 135#

Leg curl 3x15 (1:00) - 110#

Bench press 3x15 (1:00) - 135#

Seated Row 3x15 (1:00) - 140#

Lateral Raise 2x15(1:00) - 20# DB's

Calf raise(doesn’t matter which) 3x15 (1:00) - 260# standing

Ghsu 3x15(1:00)

Hammer Curl 2x15 (1:00) - 30# DB's

Rope Tricep push down 2x15 (1:00) - 100#

Go down the list twice

Saturday 11/17

A1.  Back squat x4-6 x3(1:30) - 305# 4, 4, 4

A2. Clean high pulls x4-6 x3(1:30) - 225# 5, 4, 4

B1. Bench press x4-6 x3(1:30) - 245# 6, 5, 5

B2. Bent over row x4-6 x3(1:30) - 225# 5, 5, 5

C1. Incline bench x4-6 x2(1:30) - 185# 6, 6, 6

C2. Sup pull ups x4-6 x2(1:30) - 10# plate belt 6, 6, 6

D. Leg press x4-6 x2(1:30) - 520# 6, 6, 6

E1. Press x4-6 x3(1:30) - 140# 6, 5, 5

E2. Reverse fly x4-6 x3(1:30) - 150# machine 6, 6, 6

F1. Barbell curl x4-6 x2(1:30) - 95# 6, 6

F2. Close grip bench x4-6 x2(1:30) 225# 6, 6

Friday 11/16

40min on bike

Thursday 11/15

Back squat 2x 6-8(1:00-1:30) - 285# 8, 8

Leg curl 2x6-10(1:00-1:30) - 150# 10, 10

Leg Extension 2x6-10(1:00-1:30) - 150# 10, 10

Seated leg curl 2x6-10(1:00-1:30) - 150# 9, 8

Calf raise 2x6-10(1:00-1:30) 300# standing - 10, 10

Bench press(use machine) 2x6-10(1:00-1:30) - 250# 10, 9

Seated row or High pull down 2x6-10(1:00-1:30) - 150# seated row 8, 8

Incline bench 2x6-10(1:00-1:30) - 185# 9, 8

Pull Ups 2x6-10 (1:00-1:30) - 9, 8 BW

Lateral raise 2x6-10(1:00-1:30) - 30# DB's 10, 9

Hammer curl 2x6-10(1:00-1:30) - 40# DB's 10, 10

Rope push down 2x6-10(1:00-1:30) - 100# 10, 8

PM - Indoor Soccer Match

Wednesday 11/14

AM - 40 min bike

PM - Indoor Soccer Match

Tuesday 11/13

Leg press 3x15 (1:00) - 320#

Leg extension 3x15 (1:00) - 100#

Leg curl 3x15 (1:00) - 100#

Incline Bench press 3x15 (1:00) - 115#

Lat pull down 3x15 (1:00) - 115#

SBTN press 3x15(1:00) - 75#

Calf raise(doesn’t matter which) 3x15 (1:00) - 260# standing

Preacher Curl 2x15 (1:00) - 65# BB

Straight bar Tricep push down 2x15 (1:00) - 100#

Go down the list twice

Monday 11/12

Back squat 3x15 (1:00) - 135#

Leg curl 3x15 (1:00) - 110#

Bench press 3x15 (1:00) - 135#

Seated Row 3x15 (1:00) - 140#

Lateral Raise 2x15(1:00) - 20# DB's

Calf raise(doesn’t matter which) 3x15 (1:00) - 260# standing

Ghsu 3x15(1:00)

Hammer Curl 2x15 (1:00) - 30# DB's

Rope Tricep push down 2x15 (1:00) - 100#

Go down the list twice

Friday 11/9

Back squat 5x10(1:00) - 155#

DB row x12/arm (:30bts) x5 - 60# DB

DB bench 60# 5x10(1:00) - 60# DB's - this weight was easy but the downward pressure on my injured thumb was pretty uncomfortable - like a 6 or 7

Leg press 5x10 (1:00) - 410#

Leg Curl 5x10 (1:00) - 115#

Leg X 5x10 (1:00) - 125#

Lat Pull 5x10(1:00) - 120#

Cable curl 5x10(1:00) - 60# (only 3 sets as this really bothered my right forearm I hurt a week or two ago during the CFT.  It feels like my bone is bruised or something when I do exersizes with this grip.

Tricep push down (straight bar) 5x10(1:00) - 100#

Bike sprints :20 (1:00)

x10 - 10 rounds completed

Thursday 11/8

Bike 40 min

PM - Indoor Soccer Match

Wednesday 11/7

150' VC max effort

max strict pull ups(if you can) if you can't do a seated row or lat pull in the 12 rep range - did pull ups (8, 7, 6, 6, 5, 5, 5, 4, 3, 3)

max dips - (16, 13, 12, 10, 10, 10, 10, 9, 8, 8)

12 ghr with back X

(2:00)

x10-15 - Completed 10 rounds

then

100 ghsu for time - 4:41

PM - Indoor Soccer Match

Tuesday 11/6

Bike sprints :30 max effort

10 lunges

10 situps

10 push ups

(1:00)

x10-15 - Completed 15 rounds - intensity on bike was lower on last 5 as legs gained fatigue

then

Tabata smith rows - total rep score of 45

(4:00)

Tabata smith rows - total rep score of 42

Monday 11/5

DNC regular workout due to injured hand.  15 miles on bike.  10 min row - approx. 2600m - roughly 2:00/500m pace

Saturday 11/3

DNC regular workout due to injured hand.  Spent 30 min bike.

Thursday 11/1

Back squat 2x 6-8(1:00-1:30) - 285# 8, 8
Leg curl 2x6-10(1:00-1:30) - 150# 8, 8
Leg Extension 2x6-10(1:00-1:30) - 150# 10, 10
Seated leg curl 2x6-10(1:00-1:30) - 140# 8, 8
Calf reaise 2x6-10(1:00-1:30) - standing machine - 300# 10, 10
Bench press(use machine) 2x6-10(1:00-1:30) star-trec machine - 230# - 6, 6
Seated row or High pull down 2x6-10(1:00-1:30) - seated row - 195# 8, 8
Incline bench 2x6-10(1:00-1:30) - 185# 9, 8
Pull ups 2x6-10(1:00-1:30) - weight belt w 10# plate 6, 6
Lateral raise 2x6-10(1:00-1:30) 30# DB's 10, 10
Hammer curl 2x6-10(1:00-1:30) 40# DB's 9, 8
Rope push down 2x6-10(1:00-1:30) 100# (different machine which was much harder) 6, 6

PM - Indoor Soccer Match

Thursday 11/1 Weigh-in

212.2#

Wednesday 10/31

PM - Indoor Soccer Match

Tuesday 10/30

Leg press 3x15 (1:00) - 320#
Leg extension 3x15 (1:00) - 100#
Leg curl 3x15 (1:00) - 100#
Incline Bench press 3x15 (1:00) - 115#
Lat pull down 3x15 (1:00) - 100#
SBTN press 3x15(1:00) - 95/75#
Calf raise(doesn’t matter which) 3x15 (1:00) - 150#
Preacher Curl 2x15 (1:00) - 75# (hurt wrist so switched to hammer curl w 30# DB's)
Straight bar Tricep push down 2x15 (1:00) - 110#
Go down the list twice

Monday 10/29

Back squat 3x15 (1:00) - 135#
Leg curl 3x15 (1:00) - 100#
Bench press 3x15 (1:00) - 135#
Seated Row 3x15 (1:00) - 125#
Lateral Raise 2x15(1:00) - 20#/15#
Calf raise(doesn’t matter which) 3x15 (1:00) - Seated 180#/150#
Ghsu 3x15(1:00) - done
Hammer Curl 2x15 (1:00) - 30#/25#
Rope Tricep push down 2x15 (1:00) - 120#
Go down the list twice

week of 10/22

Monday 10/22
CrossFit total
Back squat 1 rm - 135, 225, 285, 315, 335, 370 (probably didn't get as low as other reps)
press 1 rm - 135, 145, 155, 165, 175, 185, kept going w push press 205, 215, 225 fail and tweaked forearm/wrist a bit
dead 1 rm - 270, 360, 450, 500 fail with bar slippage - forgot chalk but hit 500 the week prior
3 work sets each. warm up as needed. rest as needed.

Wednesday 10/24
Row 2k TT - 7:07 (was going for sub7 but paced the middle 1000m too much and couldn't bring it back - finished with gas still in the tank...)
(10:00)
work up to a heavy 10 on:
Leg press - 270, 360, 450, 500
Incline bench - 135, 155, 175, 185 (8 reps)
Lat pull down - 125, 150, 175
Barbell curl(no hip drive) - 55, 75, 85 (this bothered my forearm wrist I hurt on Mon)
Tricep push down with a rope - 100, 120, 140

Thursday 10/25
PM - Soccer Match

Saturday
Cindy
5 pull ups
10 push ups
15 squats
amrap 20 min - 15 rounds completed
PM - 2hrs flag football