Today was a conditioning day. It was raining so at least running was out of the question. Instead we did a quasi-strongman workout for GPP work.

One circuit of keg snatches into a lunge, then kettlebell snatches 5 each hand, then hanging leg raises, then pick-up and set down 45# plates on the GHR, then some tire flipping. All of these were for 4 minute sets. then we did sprinter sit-ups for a minute, bridges for a min, sit ups, and then a last bridge, all for a min.

Then I did 5 or 6 "stone" lifts, I worked up to 310 + the peg for a fast lift, I'm getting the hang of these down now.

Squat cleans, 205x6x2, 225x1 245x1

Banded squats, 295x6x2 + purple bands

Weighted back extensions supersetted with snatch grip situps

goodmornings with cambered bar 100x10x2 right into
deep squats with the cambered bar, 100x20x2

Pretty quick workout, the squats felt good and fast.

TIME TO EAT

Cleans up to 265, 6x1. Hamer noticed that my feet are moving back during my catch...something to keep in mind.

Back Squats 6x1 @ 425. Good form on all, little trouble with my left knee coming in near the top.

Single arm DB bench 3x8 @ 85#

Rotational abs, green band 4x8

Good, Quick workout

finished with some strongman stuff

Makeshift atlas stone onto 3 boxes
I got up 6 reds and the bar end which works out to just shy of 345, so that was cool.

Tire flips, getting easier and easier, Cole is even improving, except for his last lep, where he almost lost his leg.

Today was the hardest conditioning day of the summer for me. It didn't help that I wasn't able to eat breakfast, because I woke up about 3 minutes before I had to be on campus, but that's neither here nor there.

Sled Drags with 2x45's, and a 25. about 40 yards downhill, which of course means that I had to come 40 yards back up hill. After which I sprinted up hill about 25 yards.

That times three, and I was ready to let loose.

Into the weight room for some good old fashioned arm training:

seated lat pulls 2x10 @ 130

Elevated bench row 1x15 @ 135

curls using the rope from the low pulley 3x10 @ 70

Med ball resistance curls with hammer pushing down
12# ball x 10 x 3 sets

Curls hanging from blast straps
3x10

Dynamic curls, 10 sec hold with pressure, 10 reps with regular bar
Then I did a set with reverse grip

TRICEPS TIME
Skull-crushers with chains x 10
Chest press x 10
adding a chain each set for 5 sets

green band tied to 35# kettle bell for 3x10

manual pressure pushouts 1x10

banded pushups with purple band x 10x9x8x7x6x5x4x3x2x1, HARD

DE Bench day.

Regular warm up, nothin too fancy.

Started with barbell step-ups, using the saftey squat bar. 4x8 @ 185, stepping onto a box with a green and blue plate.

Bench 5x6 @ 225, not too hard, smoked through it.

4x10 fatman pull-ups with the blast straps

4x8 weighted back raises, using the cambered bar for 1st three sets, then for the last set I added greens (about 45#)

I super-setted these with snatch grip sit-ups.

That was it for the real workout.
I then did some grip work (surprise surprise)I managed to get 130# up with the 2 inch tube, that was pretty solid, I also pinched 5, 10# plates.

Took Cole to work, came back and helped hamer with some bench work.

Then did 3 sets of push-downs with the purple band for one min., supersetting with drag curls.

after that we did face-pulls with the purple band for one min, that was pretty rough.

Off to Hi-Tops