Deadlifts, Chin Ups & Presses

Mobility warm up

BBA Phase 2, Week 2, Day 1

1. Deadlift - 135x1x4; 155x1x3; 170x6x4

2a. Chin up - All 30# assisted 6x4
2b. Overhead press - 33x1x5, 43x1x4, 55x6x4

3. Planks - 1x50s, 2x30s
* These are so hard after everything else!

Stretch and foam roll

Squats, Floor Presses & One Arm Rows

15 minute warm up

Week 1, Day 3
1. Squats - 43x1x5; 53x1x5; 63x1x5; 83x1x4; 98x6x4

2a. Close grip floor press - 43x1x5; 53x6x4
2b. One arm rows - 40x6x4ea

Rear Lunges, Ring Rows & Push Ups

Wednesday, July 25 workout

Mobility warm up

Tactical lunges - 12kg, 2x10

BBA Phase 2 - Week 1 Day 2
1. Rear lunges - 58x6x4

2a. Ring rows - 6x4
2b. Push ups - 6x4 (all on knees)

3. Side planks - 3x30s/30s

Jill Miller stretch for runners

* Felt very "off" today. This whole workout just seemed hard. My left ankle was a little sore from running, and threw my balance off on the lunges, will probably re-do that weight next week.

Run

iTread #16, ~ 25 minutes

Deadlifts, Chin Ups & Presses

Monday, July 23 workout

Mobility warm up

BBA Phase 2, Week 1, Day 1

1. Deadlift - 135x1x5; 150x1x3; 165x6x4

2a. Chin up - All 30# assisted 6x4
2b. Overhead press - 33x1x5, 53x6x4

3. Planks - 1x45s, 1x30s, 1x35s

Stretch and foam roll

Sprints

5 minute jog

"Fast 40's"
* Sprint for 40 strides, then walk for 40-50 strides
* Repeat for 10 total rounds

10 minute jog

Run

iTread #16 on a treadmill, 25 minutes

Dealoading Week - Deadlifts, Presses & Chin Ups

Monday 7/16 workout

10 minute mobility workout

Double Kettlebell Press & Chin Up Ladder
* 3x3 ladder
* 2x8kg presses/chin ups with 30# assist

Deadlifts
135x5x5

Metcon Finisher
AMRAP in 12 minutes:
15 2 hd sw, 20kg/50 jump ropes
* 10 rounds with 15 sec to spare, 85 degree gym definitely slowed my pace.

15 minute stretch

Squats, Rows & Floor Presses

15 minute warm up, included 3x5 double racked squats (2x8kg)

Week 3, Day 3
1. Squats - 33x1x5; 53x1x5; 63x1x5; 73x1x5; 83x5x6
* Excellent squat session...used some diaphragmatic breathing techniques from this post, made a significant difference:
Breathing, Anterior Pelvic Tilt, and Voodoo Witchcraft

2a. Close grip floor press - 43x4x6; 43x1x10
2b. One arm rows - 35x4x6ea; 35x1x10ea

Stretch

Rear Lunges, Ring Rows & Push Ups

10 minute mobility warm up

3 rounds - nice & easy
* 10x tactical lunges, 12kg
* 10x double racked squats, 2x8kg
* 5 dislocates

Week 3, Day 2
1. Rear lunges - 53x5x6

2a. Ring rows - 5x6
2b. Push ups - 4x3 toes + 3 knees, 1x6 knees

3. Side planks - 1x35s/35s, 1x45s/45s, 1x30s/30s

Stretch

Deadlifts, Chin Ups & Overhead Presses

15 minute warm up

Swings - 20kg
10 2 hd x 10 (15/15)
- 100 total swings

BBA Week 3, Day 1
1. Deadlifts
- 103x1x6; 135x1x5; 155x5x6

2a. Chin ups - 30# assist where noted
- 1x3 unassisted + 3 assisted; 1x2unassisted + 4 assisted; 4x6 assisted

2b. Overhead press
- 45x5x6

3. Planks
- 1x60sec; 1x40sec; 1x30sec

10 minute stretch

Notes:
* Unassisted chin ups were not dead hang, I started with a slight bend at the elbows.
* Cobbed together some incremental weights so I can make smaller increases (2lbs) on presses. Hope to avoid stalling.

Squats, Rows & Floor Presses

Extra long warm up, lots of hip opening and glute activation

3 Rounds - untimed, nice and easy
* 10 tactical lunges, 12kg
* 10 double racked squats, 2x8kg
* R1: 5 dislocates, R2: bottom squat hold, R3: 5 dislocates

Week 2, Day 3
1. Squats - To a box
33x1x10 (12" box); 43x2x6; 53x1x6 (switched to 10" box)
78x5x6 (ended up using 11" box...just right)

2a. Close grip floor press - 40x4x6; 40x1x10
2b. One arm rows - 32.5x5x6


Finisher
Swings - 16kg, 2 hd
- Breathing ladders 1-20
- 1 sw, 1 breath, 2 sw, 2 breath...19 sw, 19 breath, 20 sw
- 200 total swings


Notes:
* Took forever to warm up for squats
* The breathing ladders were...meh...they weren't challenging. I had no trouble breathing through the nose for the whole thing.

Rear Lunges, Ring Rows & Push Ups

10 minute warm up

Tactical lunges - 12kg, 3x10

Week 2, Day 2
1. Rear lunges (barbell) - 48x5x6

2a. Push ups - 3x3(toes)+3(knees); 2x6(knees)
2b. Ring rows - 5x6

3. Side planks - 3x30/30

Stretch

Yoga

Eoin's Thursday restorative blissology thing...45 minutes