Tx Log

**cchattong** · 11-07-2021, 10:16 PM

'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

**cchattong** · 11-09-2021, 08:09 PM

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

**cchattong** · 11-11-2021, 08:28 PM

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

**cchattong** · 11-14-2021, 06:31 PM

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

**cchattong** · 11-15-2021, 10:27 PM

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

**cchattong** · 11-20-2021, 02:15 AM

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

**cchattong** · 11-24-2021, 12:47 AM

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

**cchattong** · 11-26-2021, 09:36 PM

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

**cchattong** · 11-29-2021, 08:36 PM

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

**cchattong** · 12-03-2021, 04:03 AM

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

**cchattong** · 12-06-2021, 08:06 PM

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

**cchattong** · 12-08-2021, 07:44 PM

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

**cchattong** · 12-14-2021, 02:46 AM

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

**cchattong** · 12-16-2021, 03:15 AM

12.15.21

GPP circuit x 20 min

**cchattong** · 12-17-2021, 01:05 PM

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

**cchattong** · 12-20-2021, 12:34 AM

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

**cchattong** · 12-23-2021, 11:03 AM

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

**cchattong** · 12-28-2021, 09:39 PM

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

**cchattong** · 01-09-2022, 11:38 PM

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

**cchattong** · 01-10-2022, 11:30 PM

1.10.22

Trigger B x 2

**cchattong** · 01-12-2022, 01:26 AM

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

**cchattong** · 01-13-2022, 11:08 PM

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

**cchattong** · 01-17-2022, 07:14 PM

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

**cchattong** · 01-18-2022, 08:48 PM

1.18.22

Run @ 11min for 25 min - easy
+ 20 TM hike

45 min total

**cchattong** · 01-20-2022, 12:56 AM

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

**cchattong** · 01-22-2022, 06:08 PM

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

**cchattong** · 01-24-2022, 10:20 PM

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

**cchattong** · 01-26-2022, 09:32 PM

1.26.22

2.75 miles - 27 min

**cchattong** · 01-28-2022, 11:47 PM

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

**cchattong** · 01-31-2022, 07:14 PM

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

Thread: Tx Log

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions