Conditioning

3 Rounds for time
Row 250 metres
30 Double Unders
20 KB Swings - 50
Time: 9:15

3 Rounds for time
Run 0.10 miles
10 Burpees
20 metres on Marpo (lvl 7)

Sweaty one today.  The first one was all unbroken minus the last round of double unders when I kept tripping up.  The second one was tough too, the max setting on the marpo meant it was moving slow.

Legs

Reverse Lunge
95x5
135x5
155x5
155x5

Wall Squats
30sx10
50sx10
50sx10

Hip Thrusts
225x15
245x15
245x15

Seated Hamstring Curl - 90x12, 100x12, 12

Upper Body

Cable Bench
32.5x12
42.5x12
47.5x12

Cable Row - 3x12.....30

Arnold Press - 3x12.....25s

TRX Y's - 3x12

Supersets
Reverse Grip Pushdown - 52.5x10,10, 10
Pushdown - 52.5x10, 8, 8

Incline Curls - 3x6.....25s
Hammer Grip Incline Curls - 3x6.....25s

Plate Hold - 35s for max time

Rock Climbing Pullups - 10, 8, 8

Going to try and make more of an effort to work on my grip and finger strength.  The plate holds were with a 35 pound bumper, no groove so it was tough for me.  The rock pullups were cool, back and arms were fine, it was all fingers.

Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
225x4

Slight InclineDB Bench Press
60sx8
70sx8
75sx8
80sx8

Superset
Chest Supported Row - 120x10, 8, 8
Wide Pullups - 5, 4, 4

Incline Leg/Hip Raise - 3x12

Face Pull - 3x12.....47.5

Legs

Split Squats
95x5
135x5
185x5
205x5
215x5

Sled Press
320x10
340x10
360x10

Front Squats - 3x10.....95

Single Leg Hip Thrusts - 3x10

Leg Extension - 3x15.....150

Split squats were heavy but felt good, the front squats were a tester, they felt a little off in terms of form but my back felt good.

Upper Body

Single Arm Bench Press - 3x12.....55

Cable Row - 3x12.....30

Dips - 3x17

Reverse Machine Fly - 3x12.....135

Superset
Reverse Grip Pushdown - 52.5x10, 8, 8
Pushdown - 52.5x8, 6, 6

Superset
DB Rotating Curls - 30sx8, 8, 8
DB Rotating Curls - 20sx8, 6, 6

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
220x5
225x3

Wide Bench Press - 3x5.....195

Push Press - 3x5......135

Leg Raise/Hip Raise - 3x14

Band External Rotations - 3x12

220 for 5 reps was good, a pr as well.  The push presses got easy after my wrist loosened up, first time doing those in a while.  This also is a mostly push workout, this is only because the day prior I went rock climbing, so I'm counting that as my pulling workout and my grip was fried.

Legs

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

Sled Press
300x10
320x10
340x10

Sumo Deadlift (touch and go)
135x15
185x12
185x12

Leg Extension - 3x15......150

Deadlifts felt good today, upped the weight a little from last time.  Weight wise, still light.

Upper Body

A rare early morning workout.

Incline Machine Bench Press - 3x12....165

Neutral Pulldown - 3x12.....140

Later Machine Raise - 3x15.....65

Standing Cable Row - 3x15 (forget weights)

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

Upper Body

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

Wide Bench Press
205x3
185x5
185x3

Superset
Wide Pullups - 3x5.....45
Wide Pullups - 3x5

Leg Raise/Hip Raise - 3x13

Band External Rotations - 3x12

Conditioning

20-18-16-14-12-10-8-6-4-2 reps for time of
Crossfit Kettlebell Swings - 55 lbs
Burpees
Time: 23:46

I did do this workout quicker in the past, but I was better conditioned then and much lighter, so I'll take it.  Tough workout, lungs were limiting factor for pretty much entire routine.  Wasn't used to doing kettlebell swings up over my head.

Legs

Split Squats
135x5
135x5
155x5
185x5
205x5

Sled Press - 3x15.....300

Leg Extension - 150x15, 170x15, 190x15

Glute Ham Raises - 3x7

Triple Sets
Seated Calf Raise - 45x12, 20x12, 12
Seated Calf Raise (toes out) - 45x10, 20x10, 10
Seated Calf Raise (toes in) - 45x6, 20x8, 8

Never done the sled press before, I really liked it though.  The increase in weight on the split squats was because I put a pad below my knees, I prefer this version.  This was a massive leg burner.

Upper Body

Cable Bench
32.5x15
37.5x15
42.5x15

Straight Arm Pulldown (dual) - 3x15......22.5

Lat Raise Machine
60x15
65x15
65x15

Face Pull - 3x15.....37.5

Supersets
Reverse Grip Pushdown - 3x10....57.5
Pushdown - 57.5x10, 10 8

Incline Curl - 25sx6, 6, 6
Incline Hammer Curls - 25sx6, 6, 3

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x3
225x3
230x3

DB Shoulder Press
50sx5
60sx6
70sx5
70sx5

Superset
Wide Pullups - 3x10
Standing Cable Row - 62.5x10, 67.5x10, 10

Ab Rollouts - 3x12

Band External Rotations - 3x12

Legs

Stepups
95x5
135x5
155x5
155x5
155x5

Hip Thrusts
135x12
225x12
275x12
275x12

High Leg Press - 3x12....270

Leg Extensions - 3x12.....170

Good workout!

Conditioning

Power Clean and Push Jerk from blocks (touch and go)
95x10
95x8
95x8

3 Rounds, each for time
Run 0.10 miles
20 KB Swings - 50
10 Burpees
30 Double Unders
150 metre row
Times - 4:34, 4:23, 4:39

Felt nice to do some clean and jerks again, was careful because of my SI joint but 95 is also very light for what I usually do, but enough to feel a bit of the burn.  The timed parts were fun, oddly, kept it fairly consistent.

Upper Body

Single Arm Bench Press - 3x14.....50

Standing Cable Curl
77.5x12
82.5x12
87.5x12

Lateral Raises - 3x15.....22.5

Reverse Cable Fly - 3x13

Supsersets
Incline Hammer Curls - 25sx6, 30sx6, 6
Incline Curls - 25sx5, 30sx3, 25sx3
Incline Wide Curls - 20sx6, 25sx3, 3

DB Skullcrusher - 3x10.....30s
DB Neutral Bench Press - 3x10...,30s

Neutral Pullups - 3x12

Upper Body

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

Rack Shoulder Press
135x5
185x5
205x5

Superset
Wide Neutral Pullups - 3x10
Cable Row - 3x10....90

Pallof Press - 3x10.....32.5

External Rotations - 15sx12, 12, 10

Legs

Leg Press
90x10
270x6
360x6
450x6
540x4

Hip Thrusts
135x15
225x15
225x15
225x15

Sumo Deadlifts - 3x15....135

Leg Extension - 3x15.....150

What a glute burner high rep hip thrusts are, one of the more intense glute burns.  I wanted to try some regular sumo`s again, the 135 felt light and my back felt a little stiff at first then felt okay, well try a bit more next time.

Conditioning

Time to revisit an old conditioning routine, kind of

4 Rounds for time
25 Burpees
Run around the block (roughly 400 metres)
Time - 22:45

That was a killer, first workout like this on a hot day, my lungs were on fire.  I'm not sure what my old time was, but this may have been quicker.

Full Body

Went to a new gym to workout with brother so workout was random.

Lying HS Bench Press
270x10
320x8
360x7

Chest Supported Row 3x5....forget weights

Weird leg Press
180x10
270x10
270x10
270x10

Decline Bench Press
135x8
205x8
225x6
245x5

Wide Pullups - 3x10

Leg Extension - 3x12......130

Run 1 mile - 10:30

Kind of fun working out in different gym.

Upper Body

Didn't have much time today, so did an incredibly quick upper body routine I have done multiple times

5 Rounds for time
10 Pullups
20 Pushups
Time: 8:45

Might be the fastest time I have done this circuit in, not entirely sure.

Upper Body

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

Rack Shoulder Press
135x5
185x5
205x4

Superset
Wide Neutral Pullups - 3x10
Cable Row (standing) - 3x10....65

Leg Elevated Crunch - 3x10

Face Pull (forget weights)