TRAINING LOG: Andrew

WOB

1. In and out swings --- 2 x 5 each

2. Cast and drop x 5

3. water bottle drill x 5

4. full x 5

ME Upper

Plyo --- push ups to bumper --- 2 x 3

1. Close Grip Floor Press --- 1 RM @ 295/315/330

2A. Military press --- 3 x 8 @ 95

2B. Pendlay Rows --- x 8 @ 198/218/238

2C. Rear Delt Band Fly --- 3 x 10

2D. Cross body hammer curls --- 3 x 10 each

2E. Triceps extensions

2F. Vertical Pallof press --- 3 x 10

WOB

1. In and out swings --- 2 x 5 each hand

2. Cast and drop x 5

3. Water bottle drill x 5

4. Full x 5

ME Upper

Plyo --- Slingshot push ups --- 4 x 3

1. Close Grip Bench v. doubled monster mini's --- 1 RM @ 245 

 ---- Long strain, so called it there

2A. CG bench v shoulder saver --- 2 x 8 @ 195

2B. Bent over Rows --- 2 x 8 @ 218

2C. Band scare crows --- 2 x 12

2D. DB Tate Extensions --- 2 x 10

2E. Cement block curls --- 2 x 8

2F. Mountain Climber Holds --- 2 x 10 count hold each side

Stone (23#)

1. toes to trig x 3

2. left knee down x 3

3. Braemar x 8

HW

1. Cast and drop x 3

2. 1 turn x 5

3. Full x 5

H. Hammer

Various winds --- there is a big frisbee...excuse me disc...  golf tournament in town and people were starting to walk all over the field.... including a lady with a baby in a stroller who walked like 5 feet away from me.... yeah I called it there

Stone (16#)

1. Stand x 5

2. 180 drill x 3

3. MSA x 10

WOB

1. Inside out swings x 5

2. Cast and drop x 5

3. Water bottle drill x 5

4. Full x 5

ME Lower

Plyo --- Lateral over bench jump --- 3 x 2 each direction

1. Sumo DL --- 1 RM @ 435/460/485

2A. SSB GM --- 3 x 12 @ 95

2B. Peterson Step ups --- 3 x 6 each

2C. Pullups --- [2 x 1] x 3

2D. Tib Anterior movements

2E. Hanging leg raise --- 3 x 6

2F. Landmine Rotation --- 3 x 6 each

Full Body Lift

Plyo --- Box Jump --- 3 x 2

1. SSB Box Squat + light bands

5 x 2 @ 225

1 x 1 @ 250

1 x 1 @ 275

1B. Pullups --- 6 x 1

2A. Bench V. Doubled Mini's

5 x 2 @ 170

1 x 1 @ 185

1 x 1 @ 195

2B. Facepulls --- 4 x 15

3A. DB Hammer curls --- 2 x 8

3B. Band Push Downs --- 2 x 12

Deload lifting session for the week. Wichita highland games on 4/13

Sheaf

1. Full throw x 10

WOB

1. Full x 8

...thats it...

ME Upper

Plyo --- Feet elevated push up --- 4 x 3

1. Sling Shot Bench --- 3 RM @ 283/303/ [317 x 2, didn't go for 3rd rep]

2A. Push Press --- 4 x 8 @ 105

2B. Pendlay Row --- x 8 @ 218/218/228/238

2C. Rear Delt Band Pulls --- 4 x 12

2D. Single Arm Overhead Band Tri Extentions --- 4 x 8 each

2E. Barbell Curls --- 4 x 12

2F. RKC Plank --- 4 x 15 count

DE Upper

Plyo --- Feet elevated plyo pushup

1. Bench v. doubled mini's --- 5 x 5 @ 45% (150)

2A. Push Press --- 2 x 10 @ 100

2B. Land Mine Row w/ towel "handle" --- 2 x 10

2C. Rear Delt Band Pulls --- 2 x 12

2D. Single Arm overhead tri ext --- 2 x 8 each

2E. BB Curls --- 2 x 12

2F. RKC Plank --- 2 x 15 count

ME Lower

Plyo --- Single Leg Box Jump --- 4 x 2 each

1. SSB Squat --- 1 RM @ 390/415 --- stopped there

---- Drop set @ 60% (250) x 8

2A. Band Good Morning --- 3 x 12

2B. Body weight split squat --- 3 x 8 each

2C. Pullups --- [2 x 1 singles] --- x 3

2D. Hanging Leg raises

--- had to train late at night so switched accessories for lighter (quieter) movements

ME Upper

Plyo --- Feet elevated Plyo push up --- 3 x 3

1. Close Grip, 2 count pause bench --- 1 RM @ 280/300/315

2A. Push Press --- 3 x 12 @ 95

2B. Single arm band row --- 3 x 8 each

2C. Rear delt band pull --- 3 x 12

2D. Single arm overhead tri ext --- 3 x 8 each

2E. Barbell Curls --- 3 x 12

2F. RKC plank --- 3 x 15 count