Legs

High Leg Press
90x10
180x10
270x8
360x6
450x6
540x6
630x3

4 Rounds For time
Prowler Push Across gym - 280
8 Travelling lunges (per leg) - 100
Time: 12:51

KB Swing - 3x15.....50

Seated Hamstring Curl - 3x12.....95

That was a tough timed portion, and going heavy on leg press was kind of fun.

Conditioning

Same course as last time, this time less head wind (but not by much), final time was 28:40 so please with increased time.

Upper Body

Wide Bench Press
135x12
155x12
175x10

Dual Pulldown
32.5x12
42.5x12
42.5x12

Lat Raises - 3x15.....22.5

Reverse Cable Fly - 3x12.....6

Alternate Sets
Pushdown - 62.5x12, 67.5x12, 12
Double Bi Curl - 17.5x12, 22.5x12, 12

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
205x5
205x5
205x5

Handstand Pushups - 8, 6, 6

Superset
Cable Row - 3x8,,,,36
Wide Pullups - 7, 6, 5

Pallof Press (bar) - 3x10.....27.5

Band External Rotation - 3x12

Legs

Split Squats
95x6
135x6
135x6
135x6

Leg Press
180x12
270x12
360x12
450x12

Back Extension - 3x12

Leg Extension - 130x12, 150x12, 12

Upper Body

Single Arm Bench Press - 3x12.....50

Neutral Pulldown- 3x12.....130

For time
50 Handle Pushups
50 Dual Cable Rows - 32.5
Time: 7:34

Alternate Sets
DB Skull crushers - 3x11.....30s
Cable Curl - 3x12....10

I was surprised how hard the single arm bench presses were, I may need to work on that one!

Upper Body

Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
235x2

DB Shoulder Press
50sx6
60sx6
70sx5
70sx4

Superset
Cable Row - 3x8......36
Wide Pullups - 6, 5, 4

Pallof Press with bar - 3x10.....32.5

Band External Rotation - 3x12

Didn't feel like a timed portion today, but good workout!

Conditioning

Road Bike - almost 10km in 30:59

Did my first bike ride of the season.  It was a blast, I am sore as hell typing this a few days after, but it was fun.  Half the trip had this massive head wind that was not fun, slowed down my time by a lot, but nice to get back outside.

Legs

Bulgarian Split Squats
95x66
115x6
135x6
135x6

Hip Thrusts
135x10
225x10
315x10
35x10

Superset
Travelling Lunge - 3x10.....50s
Swiss Curl - 3x15

Leg Extension - 3x12.....170

Haven't done bulgarians with a bar in a while, 135 was tough but kept all reps continuous, tough burner workout!

Upper Body

DB Military Press
35sx12
40sx12
40sx10

Pulldown - 3x12.....140

10-9-8-7-6-5-4-3-2-1 reps for time
Dips
TRX Rows
(forgot to write down time)

Alternate Sets
Machine Pushdown - 3x12...165
Preacher Curl - 3x12.....80

Upper Body

Bench Press
warm up
135x5
135x3
work sets
185x5
205x5
215x5
225x4

For time
5-4-3-2-1 reps of Bench Press at 205
12-8-10-6-4 rep of wide pullups
Time - 7:20

Single Cable Row
52.5x8
62.5x8
67.5x8

Leg Raise/Hip Raise - 3x12

Face Pull - 3x12.....42.5

Legs

High Leg Press
90x10
180x10
270x10
360x10
450x10
540x10

Prowler (one trip across)
180x1
270x1
360x1
450x1

Single Leg Hip Thrusts - 3x10

Seated Hamstring Curl - 3x12....90

That last set on the leg press burned like crazy, first time getting 10 reps though.  Don't normally do the prowler on leg day, by why not I never go heavy on it anymore, no wonder 450 felt heavy.

Upper Body

Incline Bench Press
135x12
135x12
135x9

Wide Pullups - 3x12

Dips - 3x15

Band Pull Apart - 3x15

Alternate Sets
DB Skull Crushers - 30sx11
Cable Curl - 10x1

End of workout got cut short due to work thing.

Conditioning

3 rounds, each for time
10 Box Jumps
10 Burpees
10 Alternate Swings (10 per arm) - 50
2:04, 2:34, 2:52

3 Rounds, each for time
Run 0.10 miles
15 Travelling Lunges per leg
25 Metres on Marpo - level 6
3:10, 3:19, 3:11

Nice sweaty workout.

Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x2
225x1
235x1
245x1 (pr)

For time
25 Bench Presses - 185
40 Cable Rows - 34
Time:  11:35

Wide Pulldown
34x8
36x8
38x8

Leg Elevated Crunch - 3x10

DB External Rotations - 3x12....15s

Niec pr on the bench presses, it was one slow rep though.

Legs

Pause Leg Press
90x5
180x5
270x5
360x5
450x4

Hip Thrusts
135x10
225x10
275x10
315x10
365x4

5 Rounds for time
10 Jump Lunges - 10 per leg
10 KB Sumo Deadlifts - 50s
Time - 8:22

Leg Extension - 3x12.....160

the 365 hip thrust was mostly to see if I could, it was flipping heavy, but I did get 4 good reps.  The timed portion was a decent burner.

Upper Body

DB Military Press - 3x12.....35s

Wide Pulldown - 3x12.....30

Handle Pushups - 20, 15, 15

TRX Row - 15, 12, 12

Alternate Sets
DB Skullcrushers - 3x10.....30s
Cable Curls - 3x12....10

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
225x4
225x3

5 Rounds for time
5 Bench Press - 185
8 Cable Row - 34
Time - 8:35

Dual Cable Pulldown (forget weights, but wasn't heavy enough for this variation)

Ab Rollout - 3x10

Head Pull - 3x12.....22.5

Legs

Pause Leg Press
90x5
180x5
270x5
360x5
450x3

Hip Thrusts
135x10
225x10
275x10
315x10

Travelling Lunge - 3x10.....50s

Seated Leg Curl - 3x12....80

Pause leg press is a new variation of that exercise, it was good, tougher than the regular version.  315 for 10 reps on the hip thrusts, awesome!!

Upper Body

Cable Bench Press
24x12
26x12
28x12

Wide Pullups - 3x12

8-7-6-5-4-3-2-1 reps for time of
Clapping Pushups
TRX Rows

Alternate Sets
DB Skullcrushers - 3x10.....30s
Cable Curl - 3x12....10

Nice little burner, the timed portion was pretty even, if anything the rows were the harder of the two.

Upper Body

Pause Bench Press
warmup
135x5
135x2
work sets
185x3
205x3
225x2
225x2

4 Rounds for time
10 DB Bench Press - 70s
10 Wide Grip Pullups
Time: 9:17

Cable Row
38x8
38x6
38x6

Pallof Press - 3x8......30

Band External Rotation - 3x12

Still a little weak feeling, both doubles at 225 were really tough.