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Registered User
'Week 7' - Forced Progression
Strength c: 3/3 week - 3/6 Lower
Hanging knee raise 3.12
Back ext 3.12
Slam ball 3.8 @ 10#
TBDL @ 90% - 3.5
RFESS+ 3.6 - 25's
Push ups - 132 total
SA 1/2 Kn PD 4.6
Inv. hammer curls 2.12
***
Strength D: 1/3 week - 4/6 upper
Anti Rot holds 3.20s
X walk 3.10
MB Throws 3.10 @ 10
Inc DB Bench 5.5 @ 75%
GHR 1.0 4.6
Std press 3.6 - 52.5
DB row 4.6 - top 95
Frenchies 3.10
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Registered User
11.9.21
Week 8
Strength A - 5/6 lower
CORE
VS Plank 3.12
VS Shelc 3.12
2 DB PP 3 x 4 - top 55
TBDL 80% - 4 x 5 - 235
R. Lunge+ 3 x 10 - top 50
PU's - 145 total
Plyo PU 4 x 5
See Saw's 2 x 12 - 15
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Registered User
11.11.21
Week 8
STRENGTH B: 5/6 UPPER
CORE
plank + 45 - 25s
superman - 30s
x 3
KB swings
4.5 - 32kg
Inc DB bench 4 x 5 @ 80 - 65
Sled Push 3 x 2L's - med hvy
Std Press 3 x 6 - 55
Hammer Row 3 x 6 - 170
Curl 2 x 12
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Registered User
11.14.21
W8
Strength c: 3/3 week - 6/6 Lower
Hanging knee raise 4.10
Back ext x
Slam ball 3.8 x
TBDL @ 90% - 3.5
RFESS+ 3.6 - 25's
Push ups - 160 total
SA 1/2 Kn PD 4.6
Inv. hammer curls 2.12
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Registered User
11.15.21
W8
Strength D - 6/6 upper
Anti Rot holds 3.20s
X walk 3.10
MB Throws 3.8 @ 12
Inc DB Bench 3.5 @ 90%
RDL 4.6
Std press 3.6 - 55
DB row 4.6 - top 100
Frenchies 3.10
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Registered User
11.19.21
W1:A 1/4
CORE
Wtd. Plank 35# x 30s
Crunch x 20
Hip Bridge x 10
x 3
2 DB PP 3 x 5 - 40, 45, 52.5
DB RDL 3 x 12 - 75
DB Inc B 3 x 12 - 40, 45, 52.5
VSHELC 3 x 12
Std. Press 3 x 12 - 35, 40, 42.5
DB Curl 3 x 12, 10, 8 - 25, 30, 35
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Registered User
11.22.21
W1: B 1/4
CORE
Anti Rot hold 3 x 20s - 35
Down Chop 3 x 10 - 80
X walk 3 x 10
MD Ball 3 x 8 - 12#
Lat. SQ 3 x 12/e - 25
STD Row 3 x 12
Gob Sq 3 x 12 - 55, 60 , 65
Pull Up Speed - 18
Front/Side 3 x 8/8
***
11.23.21
38 min TM Hike
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Registered User
11.24.21
W1: C 1/4
CORE
Wtd. Plank 35# x 30s
Crunch x 20
Hip Bridge x 10
x 3
DB CLEAN 3 X 5 - TOP 50
R. LUNGE + 2 X 12 - 35
PUSH UPS 145 TOTAL
*LOWER BODY WAS BEAT
G MORNING 2 X 12 - 75
CURL 2 PRESS 3 X 12 - 25
PD 3 X 12, 10, 8
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Registered User
11.29.21
W1: D 1/4
CORE
Anti Rot hold 3 x 20s
Down Chop 3 x 10
X walk 3 x 10
KB Swing 3 x 8 - 32kg
Sled Push - 4L - 135 (3)
DB Row 3.12 - 80
Drop Lunge - 3.12/e - top 45
Wtd Pull Ups 4 x 3 - 25
Front/Side - 3.8/8 - 17.5/22.5
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12-03-2021, 04:03 AM
#100
Registered User
12.2.21
A 2/4
CORE
Wtd. Plank 35# x 35s
Crunch x 25
Hip Bridge x 11
x 3
2 DB PP 3 x 5 - top 55
DB RDL 3 x 12 - 80
DB Inc B 3 x 12 - top 55
VSHELC 3 x 12
Std. Press 3 x 12 - top 45
DB Curl 3 x 12, 10, 8 - 27.5, 30, 35
20 min SSC
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12-06-2021, 08:06 PM
#101
Registered User
12.6.21
B 2/4
CORE
Anti Rot hold 3 x 25s - 35
Down Chop 3 x 10 - 90
X walk 3 x 10
MD Ball 3 x 9 - 12#
Lat. SQ 3 x 12/e - 30
STD Row 3 x 12
Gob Sq 3 x 12 - 55, 65, 70
Pull Up Speed - 18
Front/Side 3 x 8/8
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12-08-2021, 07:44 PM
#102
Registered User
12.8.21
C 2/4
CORE
Wtd. Plank 35# x 35s
Crunch x 25
Hip Bridge x 11
x 3
DB CLEAN 3 X 5 - TOP 55
R. LUNGE + 3 X 12 - 25
PUSH UPS 160 TOTAL
G MORNING 3 X 12 - 70
CURL 2 PRESS 3 X 12 - 25
PD - X
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12-14-2021, 02:46 AM
#103
Registered User
12.13.21
D 2/4
CORE
Anti Rot hold 3 x 25s
Down Chop 3 x 10
X walk 3 x 10
KB Swing 4 x 7 - 32kg
Sled Push - 4L - 145 (3)
DB Row 3.12 - 85
1 DB Drop Lunge - 3.12/e - top 50
Wtd Pull Ups 5 x 3 - 25
Front/Side - 3.8/8
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12-16-2021, 03:15 AM
#104
Registered User
12.15.21
GPP circuit x 20 min
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12-17-2021, 01:05 PM
#105
Registered User
12.16.21
A 3/4
CORE
Wtd. Plank 35# x 40s
Crunch x 25
Hip Bridge x 12
x 3
2 DB PP 3 x 5 - top 60
DB RDL 3 x 12 - 85
DB Inc B 3 x 12 - top 55
VSHELC 3 x 12
Std. Press 3 x 12 - top 47.5
DB Curl 3 x 12, 10, 8 - 40
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12-20-2021, 12:34 AM
#106
Registered User
12.19.21
B 3/4
CORE
Anti Rot hold 3 x 30s - 35
Down Chop 3 x 10 - 90
X walk 3 x 10
MD Ball 3 x 10 - 12#
Lat. SQ 3 x 12/e - 35
STD Row 3 x 12
Gob Sq 3 x 12 - 55, 65, 75
Pull Up Speed - 18
Front/Side 3 x 8/8
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12-23-2021, 11:03 AM
#107
Registered User
12.22.21
C 3/4
CORE
Wtd. Plank 35# x 40
Crunch x 25
Hip Bridge x 12
x 3
DB CLEAN 3 X 5 - TOP 60
R. LUNGE + 3 X 12 - 27.5
PUSH UPS 175 TOTAL
G MORNING 3 X 12 - 75
CURL 2 PRESS 3 X 12 - 27.5
PD 3.12
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12-28-2021, 09:39 PM
#108
Registered User
D 3/4
CORE
Anti Rot hold 3 x 25s
Down Chop 3 x 10
X walk 3 x 10
KB Swing 4 x 8 - 32kg
Sled Push - 4L - 155 (3)
DB Row 3.12 - 90
1 DB Drop Lunge - 3.12/e - top 55
Wtd Pull Ups 5 x 3 - 25
Front/Side - 3.8/8
***
12.28.21
A 4/4
CORE
Wtd. Plank 35# x 45s
Crunch x 25
Hip Bridge x 12
x 3
2 DB PP 3 x 5 - top 60
DB RDL 3 x 12 - 90
DB Inc B 3 x 12 - top 60
VSHELC 3 x 12
Std. Press 3 x 12 - top 50
DB Curl 3 x 12, 10, 8 - 42.5
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01-09-2022, 11:38 PM
#109
Registered User
1.9.22
A (1/5)
Goble Sq 5 x 4 - 90 (8)
Inc DB Bench 5 x 4 - 70 (8)
Wtd. PU 2 x 5 - +25
BB Shrugs 3 x 6 - 185
EZ Curl 2 x 8 - +40
EZ Skull Crusher 2 x 8 - +30
Wtd. Decline SU 5 x 8 - +20
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01-10-2022, 11:30 PM
#110
Registered User
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01-12-2022, 01:26 AM
#111
Registered User
1.11.22
B (1/4)
GM 1x10
TBDL 5x4 - 250 (7)
1A Press 5x4e - 50 (8)
R. Fly 2x8 - cable
Frenchies 2x8 - 70
Hammer Cu 2x8 - 40
DB Shrug 2x8
Roman Chair 5x8
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01-13-2022, 11:08 PM
#112
Registered User
1.13.22
A (2/5)
Goble Sq 6 x 4 - 90 (8)
Inc DB Bench 6 x 4 - 70 (8)
Wtd. PU 2 x 6 - +25
BB Shrugs 3 x 6 - 185
EZ Curl 2 x 8 - +45
Frenchies 3 x 8 - 70
Wtd. Decline SU 5 x 10 - +20
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01-17-2022, 07:14 PM
#113
Registered User
1.17.22
B (2/4)
GM 1x10
TBDL 6x4 - 275 (8)
1A Press 6x4e - 50 (8)
R. Fly 2x8 - 20
Frenchies 2x8 - 75
Hammer Cu 2x8 - 45
DB Shrug 2x8
Roman Chair 5x10
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01-18-2022, 08:48 PM
#114
Registered User
1.18.22
Run @ 11min for 25 min - easy
+ 20 TM hike
45 min total
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01-20-2022, 12:56 AM
#115
Registered User
1.19.22
A (3/5)
Goble Sq 4 x 3 - 100 (8)
Inc DB Bench 4 x 3 - 80 (8)
Wtd. PU 2 x 3 - +45
BB Shrugs 3 x 6 - x
EZ Curl 3 x 8 - +50
Frenchies 3 x 8 - 75
Wtd. Decline SU 5 x 12 - +20
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01-22-2022, 06:08 PM
#116
Registered User
1.22.22
GM 1x10
TBDL 4x3 - 295 (8)
1A Press 4x3/e - 55 (8)
R. Fly 3x8 - 20
Frenchies 3x8 - 75
Hammer Cu 3x8 - 50
DB Shrug 2x8
Roman Chair 5x12
Rowing 20:90 x 5
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01-24-2022, 10:20 PM
#117
Registered User
1.24.22
A (4/5)
Goble Sq 5 x 3 - 105 (8)
Inc DB Bench 5 x 3 - 80 (9)
Wtd. PU 3 x 3 - top 50
BB Shrugs 3 x 6 - x
EZ Curl 3 x 8 - +55
Frenchies 3 x 8 - 80
Wtd. Decline SU 5 x 16 - +20
100 burpees - 7:13
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01-26-2022, 09:32 PM
#118
Registered User
1.26.22
2.75 miles - 27 min
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01-28-2022, 11:47 PM
#119
Registered User
1.28.22
(4/5)
GM 1x10
TBDL 5x3 - Low - 290, top 315
1A Press 5x3/e - 60 x 3
R. Fly 3x8 - 25
Frenchies 3x8 - 80.2, 85
Hammer Cu 3x8 - 55
DB Shrug 2x8 -x
Roman Chair 5x16
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01-31-2022, 07:14 PM
#120
Registered User
1.31.22
A (5/5)
Goble Sq 6 x 3 - top 110
Inc DB Bench 6 x 3 - top 85
Wtd. PU 3 x 3 - top 55
BB Shrugs 3 x 6 - x
EZ Curl 3 x 8 - +55
Frenchies 3 x 8 - 85
Wtd. Decline SU 5 x 20 - +20
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