T Nation

What I Want to Do I Do Not Do


#381

Seated Single Arm Cable Row
35 x5x12 each arm
Bent Row/Shrug Thing
135x2x5, 225x5x5
Close Grip Bench
165x10x3
Double Unders - HSPU’s every time I broke
x250 - x26


#382

Yesterday, I did…

With a partner
50 Axle Bar Clean and Press 120lbs
short and sweet, but enough to get the heart rate up.
Then…

5 Rounds
315lb SSB Carry about 20 feet
while doing this, the other person held the 120lb Axle Bar overhead


#383

AM

Rower
1000m
Jerk - off blocks
95x2x2, 115x2x2, 135x5, 155x2, 175x2, 185x6x1
Lat Pulldown - MAG Grip
x60 total


#384

PM

Low Bar Squat
135x5, 185x4, 225x3, 275x3, 305x5, 255x12

METCON: 3 Rounds (24:40)
400m Run
50 Air Squats
25 Burpees


#385

AM

Assault Bike
30 calories
Rower
1000m
Seated Cable Row
x60 total
Buffalo Bar Bench Press
135x6, 155x6, 175x6, 195x6, 215x3, 225x3
DB Bench Press
45’s x100 total
Seated Cable Face Pull
x60 total

3 Rounds
20 GHD Sit-ups
20 Tricep Pulldown


#386

PM - light workout with my parents

Shoulders
Single Arm DB Press
DB Lateral Raise
Single Arm DB Rear Delt Fly

Triceps
Cable Overhead Extension
Cable Pushdown

Biceps
DB Zottman Curls
Chin-ups

Rower
800m


#387

PM

Assault Bike
20 calories
Power Snatch - off blocks/ at knee
95x6x2
Conventional Deadlift - off 6" blocks
225x3, 315x3, 405x1, 455x4x1


#388

AM

Rower
1000m
BTN Snatch Grip Push Press
95x3x3, 125x2x2, 140x2x1, 165x2x1, 185x1, 205x1
Reverse Hyper - first time using this, just wanted to get a feel for it
50x5x12
Lat Pulldown
x75 total reps

4 Rounds
270lb Wheelbarrow 120ft
30 Double Unders
12 Calorie Row


#389

Thursday PM

Bench Press
135x3x5, 185x3x3, 225x3x2, 235x3x1
Chest Supported Row
75x5x5
GHD Sit-up
5x15

Saturday AM

For Time, but every 2 Minutes do 6 Burpees
50 Jump Squats
50 Push-ups
50 Box Jumps
50 KB Swings 50lb


#390

AM

Sumo Deadlift Block Pull 4"
135x3, 225x3, 315x3, 405x3, 455x3x3


#391

PM

Front Squat
135x2, 155x2, 175x2, 195x2, 215x2, 235x2, 245x2, 255x2, 260x2
Bench Press
135x3x5, 185x3x3, 225x3x2, 240x3x1
Cable Row
5x15
GHD Sit-up
5x15


#392

PM - at home

4 Rounds
20 DB Bench Press 35’s
10 Wall Balls 20lb
15 KB Deadlifts 28kg

3 Rounds
20 Ab-Mat Sit-ups
12 DB Row 35’s - each arm


#393

PM - at home

SSB Squats
135x3, 185x3, 235x3, 265x1, 285x3x1


#394

PM

Power Snatch - off blocks
95x2x2, 105x2x2, 115x2x2, 125x5x1
Snatch Pull - off blocks
185x4x3
Conventional Deadlift - off 6" blocks
225x3, 315x3, 405x1, 460x4x1


#395

PM

Front Squat
135x3, 165x3, 195x2, 225x1, 245x1, 260x1, 270x1
Duffalo Bar Bench Press
135x2x5, 185x2x5, 205x2x2, 225x1, 245x1, 255x1

and 70 pull-ups done in between sets…


#396

PM

Power Clean and Jerk
95x4x1, 115x3x1, 135x2x1, 155x1, 165x1, 175x3x1
Sumo Deadlift - off 4” blocks
225x3, 315x2, 405x2, 455x2, 495x2, 515x2


#397

PM - Home

Bench Press
135x3x5, 185x3x3, 225x3x2, 245x3x1


#398

PM

High Bar Pause Squat
135x3x2, 155x2, 185x2, 205x2, 225x2, 245x3x2
Clean
95x3x1, 135x1, 155x1, 175x1, 185x1

In between sets, I did a total of 30 Chin-ups and 40 Dips.


#399

PM

Low Bar Squat
135x5, 185x4, 225x3, 275x6x2
Clean Pull
155x2x1, 225x3x1, 275x7x1
Clean Deadlift
315x3x1, 365x3x1


#400

PM

Power Clean
95x3, 145x3, 185x3, 195x3

Metcon
15 Minute AMRAP
50 Double Unders
5 Power Cleans 165lbs
5 Bar Muscle-Ups