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TRAINING LOG: Andrew

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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/25/19 at 9:26am
4/20/2019

Stone (16#)
1. Stand x 5
2. 180 drill x 3
3. MSA x 10
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/25/19 at 9:29am
4/22/2019

DE Lower

Plyo --- Lateral over bench jumps --- 4 x 2 each

1. DE SSB Squat --- 10 x 2 @ 50% (205) + light and mini bands

2. DE DL --- 10 x 1 @ 50% (275)

3A. SSB GM --- 3 x 10 @ 100
3B. Peterson step up --- 3 x 6 each
3C. Pullups --- [2 x 1] x 3
3D. KB Toe dorsiflexion hold --- 3 x 15 count each
3E. Hanging Leg Raise --- 3 x 8
3F. Land mine rotation --- 3 x 6 each
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/25/19 at 9:32am
4/24/2019

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
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/19 at 7:35am
4/25/2019

WOB

1. Inside out swings --- 3 x 5
2. Swing and drop x 5
3. Water bottle drill x 5
4. Full x 5
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/19 at 7:38am
4/26/2019

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
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/19 at 7:48am
4/29/2019

ME Lower

Plyo --- Lateral over bench jumps --- 5 x 2 each

1. SSB 12" Box Squat --- 1 RM @ 355/375/395

2A. SSB GM --- 4 x 8 @ 105
2B. Peterson Step Up --- 4 x 6 each
2C. Pullups --- [2 x 1] x 4
2D. Anterior Tib hold w/ 35# KB --- 4 x 20 count each
2E. Hanging Leg Raise --- 4 x 6
2F. Landmine Rotation --- 4 x 6 each
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/19 at 7:49am
5/1/2019

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
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/19 at 6:10am
5/7/2019

DE Lower

Plyo -- weighted KB jumps (35#) --- 2 x 3

1. DE SSB Box Squat --- 10 x 2 @ 55% (230) + light and mini bands

2. DE DL --- 10 x 1 @ 55% (308)

3A. RDL --- x 8 @ 220/235/250
3B. TKE --- 3 x 10 each
3C. Pullups --- 3 x 2
3D. Heel/Toe walks --- 3 x 10 each
3E. Pallof Press --- 3 x 8 each
3F. Stir the pot --- 3 x 5 each
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/19 at 6:14am
5/8/2019

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
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/19 at 6:14am
5/9/2019

Sheaf
1. Cast and drop x 5
2. Bottoms up x 5
3. Full x 12
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/19 at 6:15am
5/10/2019

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
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AndrewK51 View Drop Down
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Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/19 at 6:18am
5/14/2019

ME Lower

Plyo --- KB (35#) weighted jumps --- 3 x 3

1. Snatch Grip DL --- 1 RM @ 425/450/475

2A. RDL --- x 6 @ 215/235/255
2B. TKE --- 3 x 10
2C. Pullups --- 3 x 2
2D. Heel/toe walks --- 3 x 10 each
2E. Pallof press --- 3 x 10 each
2F. Stir the pot --- 3 x 5 each
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