Week 9-16 to 9-22

Last week of work next week is deload. Shoulder has sort of pain.

9/16- Lower Max

DLto 2RM
Bar-10
95-5
135-3
185-2
225-2
275-2
315-2
335-2
355-2
375-2
385-1

Single Leg Stepup 3x10
Leg Press 5x10
Hack Squat 5x10
Leg Ex 2x20-10-20-10-20-10
Lying Leg Curl 5x10
Standing Leg Curl 20 and Russian KB 10x2


Tues-Dynamic Upper

Pec Deck 5x20
Sit Up Ball Throw- #20 Short 2x3, #20 Med 2x3, #16 Med 2x2, #10 Long 1x4
Decline Hammer Press 4x12-15
Pull Up and Dips 5x1
Wide Lat And Narrow Row 5x10
Narrow Lat And Wide Row 5x10
Bar Pushdown And T Bar Row 5x10
Rev. Incline Bench Row 1xAlot
Overhead Db Tri Extension 1xAlot


Thurs-Dynamic Lower

Leg Press 5x20
Depth Box Jump- A lot Of Sets Ascending Height
Squats Chains 4x12-15
Lunge and Bridge 3x10ea
GM Squats 5x10
Rack Pull and RDL 5x10
Pull Thrus and Cable Leg Curl  5x10
Blue Band 2RDs
Seated Calf 1x100


Fri-Max Upper

Bench 3RM
Bar-10
95-5
135- 5
185-3,5
205-3
225-3
245-3
265-3
275-3
285-3
295-1 PR

Bar Pushdown 5x10
Overhead Cable Tri 5x10
Hammer Curlx50, Rope Pushdownx50, Standing Hammer Shrugx50
Standing Cable Row 5x10
Chest Supported T-Bar Row 1x50

Sat-
VT Spartan Championship Beat...4 Hours 55min    5th Place

Week Ending 9-15

Monday-Max Lower

Squat with Orange Band 3RM-
BWx20
Barx15
Bar w/ Bandx15
95x10
135x3
185x3
225x3
275x3
315x1
335x1

KB Goblet Squat-2x12
Lunges-3x10
Leg Ex-3x8-12-110(15)/140(15)/150(12)
DBL Cable Leg Curl-3x8-12-100/120/140
GM-3x8-12-45/55/65
Kip Hip Openers-4x15
Hyper Holds


Tuesday-Dynamic Upper

17.9 BF% @ 215

Machine Fly  @ 60 and Cable Straight Arm Pull Overs @ 30 1x50ea
Pushup Jumps-8x1-3- 5 Plates(1)/7 Plates(1)/9 Plates(1)/10 Plates(1)/11 Plates(1)/9 Plates(2)/7 Plates(3 With Strict Jump)x2
DB Military Press-4x12-15-40x3,45
Strict Chin Up and Bench Dip-3x8-12-Chins On 120 Asst(8x3)/Dips At BW(12),25(10),45(8)
Lat Wide Grip Row Bar Pulldown and Low Cable Row-3x8-12-105/140,180,210
Overhead Cable Tri Extension and DB Row-3x8-12-90,110,130/40,50x2
RVR Fly 4x25
Pushdown 4x25


Thursday-Dynamic Lower

Leg Extention High Rep
3 PC + BJ-135x2,155x2,185x2,205x2,225x1,225(1 Rep No BJ).235(1 Rep No BJ)
BW Lunge And Bridge-3x10
Pause BS-3x10135,155,175
RDL-3x10-135,155,175
Seated GM-3x12-45,65,95
Leg Press Calf-2x50 @ #90


Friday-Max Bench

RVR Band Bench
No Bandx5
No Bandx10
230x5
280x5
320x5
340x5
360x5
380x3
400x3
410x3
410x2

Sng Bench
230x1
230x2
255x1
275xMiss
230xMiss
230x1
260x1
260x1
285x1
305xMiss

Pushup 2x12
Tate Press-5x10-15,20x3,25
Seated DB Overhead-45x5
Chain Standing OHx20/Mini Band Side Bi Curlx20ea/Lat Shrugx20
Band Pull Apart Holds

Saturday
http://www.youtube.com/watch?v=yG90k1wp570&list=UUQorD5WbldgiW9vV1R-BuBg

Week 9-2 to 9-8

Overall was a good week added some volume as I switch back to two a weeks upper lower. Will add more volume in the coming week. James was out for two of the days.

9-2

Heavy Lower Body


1 Orange Band Triple Looped In The Middle Of Bar With 3 Sec Pause At Top Of Last Lift
-Bar x15, 135 x10, 185 x5, 225 x3, 275 x3, 315 x3, 365 x3(Missed Last Pause)

Single Leg Curl 3*8-12- 50,60*2

Rack Pull 3*8-12- 185(10), 205(10), 225(9)

Leg Press 3*8-12- 3115, 405, 495

Banded KB Swing 4*15- #45

9-3

Dynamic Upper


Chest Pass Throw 8*1- 10lbs

Incline DB Bench 4*12-15- 55(17,15,13), 60(12)

Kip Pullups and Kip Dips 3*max

Seated Rows w/ Rope Handles 3*8-12- 135*3, 150

High Pulls 3*10- 85, 105*2

RVR Fly and Lat Pulldown 3*10- 30/90, 40/90, 50/90

Band Pull Apart 4*25

9-5

Dynamic Lower


Knee To Feet 8*3- 8lb Med Ball

FS w/ Orange Band 4*12-15- 135

Orange Band GM 3*8-12- 3 Sec Pause, 5 Sec Pause, 7 Sec Pause

Single Leg Ex + DBL Leg Ex Same Weights 3*10+10- 20,30,40

Bridges High Sec Hold
9-6

Max Bench

Bench w/ 6 Chains and Ring Finger On Ring
-Bar w/ No Cahins(10), Bar(3,5), 100(5), 140(3), 160(3), 180(3), 200(3), 220(3), 240(3), 260(3), 270(1)

3 Board Mid Grip
-185(6), 230(12), 275(6), 320(0)

Bar Pushups 2*12-15

Tri Pushdown To Side 5*10- 50*2, 40*3

Close Grip DB Floor Press 5*10- 50, 55, 60*3

High Rep Tri/Bi/Shrug- One Arm Pushdown/ Banded DBL Hand Hammer Curl/ 55KG Supine Shrug

Band Pull Apart

9-7 and 9-8

Crossfit Level 1 Cert: Did 2 WODs While There:
-3RFT: 15 #95 Thruster and 12 Burpees
-AMRAP 8: 8 Pushups, 10 Med Ball Cleans, 12 Situps