Thu Oct 1 - Variety
c2 rower - 30 minutes - 6.2k
Sat Oct 3 - Heavy
5 ladder 3 sets 16 kilo
4 ladder 2 sets 16 kilo
swings - 2 minutes - no rest = 75
4550/2625 = 7175
Sun Oct 4
c2 rower - 30 minutes - 6316
Mon Oct 5 - Light
3 ladder 3 sets 16 kilo
2 ladder 2 sets 16 kilo
snatches - 6 minutes - 16pm = 96
1680/3360 = 5040
reps ugly on last set. increase volume - lower intensity.
Tues Oct 6 - Variety
TGU 20 minutes
1L DL 3x4 - 16 kilo and 20lb
pushups/snatches -14 minutes - 10pm - 70/70
Wed Oct 7 - Medium
4 ladder 3 sets 16 kilo
3 ladder 2 sets 16 kilo
swings - 6 minutes - 22pm = 132
2940/4620 = 7560
Thu Oct 8 - Variety
c2 rower - 2k
2x3 DL - 135
1x3 DL - 185
2x3 DL - 225
1130
Sat Oct 10 - Heavy
5 ladder 4 sets 16 kilo
4 ladder 1 set 16 kilo
swings - 5 minutes - 25pm - 125 - limit
4900/4375 = 9275
back was tight from deadlifting for the first time on thursday
Mon Oct 12 - Light
3 ladder 4 sets 16 kilo - Military
2 ladder 1 set 16 kilo - Military
snatches - 12 minutes - 10pm = 120
1890/4200 = 6090
went ok... was pushing it at the end of the snatches.
Tues Oct 13 - Variety
TGU - 15 minutes
1L DL - 16 kilo and 20lb stacked - 4x3
Pushups/Snatches - 80/80 - 16 minutes
Wed Oct 14 - Medium
4 ladder 4 sets - 40/40 - 80
3 ladder 1 set - 6/6 -12
swings - 4 minutes - 22 pm - 88
3220/3080 = 6300
cold and hungover was dying doing just 4 minutes.
Thu Oct 15 - PTTP - 1
DL x5 155 - 775
DL x5 135 - 675
SP x5 45 - 450
SP x5 45 - 450
1450/900 = 2350
Sat Oct 17 - PTTP - 2
DL x5 160 - 800
DL x5 140 - 700
SP x5 45 - 450
SP x5 45 - 450
1500/900 = 2400
Sun Oct 18 - PTTP - 3
DL x5 165 - 825
DL x5 145 - 725
SP x3/4 55 - 385
SP x5 45 - 450
1550/835 - 2385
Mon Oct 19 - PTTP - 4
DL x5 170 - 850
DL x5 150 - 750
SP x5 45 - 450
SP x5 45 - 450
1600/900 = 2500
Tues Oct 20 - PTTP - 5
DL x5 175 - 875
DL x5 155 - 775
SP x5 50 - 500
SP x5 45 - 450
1650/950 = 2600
Thu Oct 22 - PTTP - 6
DL x5 180
DL x5 160
SP x5 50
SP x5 45
1700/950 = 2650
Fri Oct 23
Xingyiquan
Sat Oct 24 - PTTP - 7
DL x5 185
DL x5 165
SP x5 50
SP x5 45
1750/950 = 2700
Sun Oct 25 - PTTP - 8
DL x5 190
DL x5 170
SP x5 50
SP x5 45
1800/950 = 2750
Mon Oct 26 - PTTP - 9
DL x5 195
DL x5 175
SP x5 55 - barely
SP x5 45
1850/1000 = 2850
Tue Oct 27 - PTTP - 10
DL x5 200
DL x5 180
SP x5 55 - barely
SP x5 45
1900/1000 = 2900
Thu Oct 29 - PTTP - 11
DL x5 205
DL x5 185
SP x4 55 - end of press cycle
SP x5 45
1950/890 = 2840
Sat Oct 31 - PTTP - 12/1
DL x5 210 - grip failed on last rep
DL x5 190
SP x5 45
SP x5 45
2000/900 = 2900
