Pull

Lets add chest and anterior deltoids to the list of very sore muscles, along with the still destroyed quads.

Pulldown
120x10
140x10
140x10
140x10
140x10, drop set to 100x8, 85x8

Supersets
Cable Row - 4x10.....135
HS low row - 4x10.....90

TRX Y's - 4x12
Face Pull - 4x12.....37.5
Lateral Raises - 4x12....17.5s

DB Curls - 4x10.....20s
DB Drag Curls - 4x10.....20s

100 BB Curls in as few sets as possible with 45

TRX Rows - 4x15
Mapro Isolated Biceps - 4x30 seconds

Very high reps, the muscle that goes across the elbow was cramping, but fun workout!

Conditioning

100 calories on ecomill
50 Burpees
50 Alternating Kb Swings (50 per arm) - 50
50 Metres on Marpo - lvl 7
100 Double Unders

Sweaty Workouts, burpees were hardest.

Conditioning

3 rounds, untimed, but 1 minute per station
Box Jumps - 20 inches
Burpees
Leg Raises
Marpo - 6

Prowler Push there, drag back
3 sets with 90 lbs plus my girlfriend

Conditioning

This workout isnt in my program, however, my gf asked me if I wanted to workout and I never turn that down.

100 KB Swings - 50
50 Box Jumps - 37 inches
100 Double Unders

1 minute Row
1 minute travelling lunges
1 minute burpees
1 minute travelling lunges
1 minute marpo
1 minute travelling lunges

Good, sweaty as hell workout!

Conditioning

3 Rounds for time
250 Metre row
20 Metres on Marpo at 7
30 Double unders
Time: 8:55

Prowler Sprints (across)
180
many sets at 225
more sets 180
Overall around 8 or 9 sets

Farmers Walk - across studio 3 times
4 sets at 200 lbs

Very nice conditioning routine.  The first part was a little lungs but mostly forearms.  The sprints sapped my energy, very very tough.  The farmers walk killed my grip, but I loved it.

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.

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.

Conditioning

For time
100 Double unders
100 KB Swings - 50 lbs
100 Metres on Marpo - level 5
100 Calories on Ecomill
Time - 18:13

10 Minutes on Stairmaster

The kb swings took the longest, the marpo was unbroken but overall it was a fun sweaty workout.

Conditioning

Time to get my sweat on.

3 Rounds for time
30 Metres standing Marpo (level 6)
10 Burpees
10 Box Jumps - 37 inches
30 Double Unders
Run 0.10 miles
Time: 19:37

Oddly the double unders, which were never broken minus one trip on round 1, seemed to wind me the most.  My back is still recovering from this annoying stiffness, so it took some time waming up, but it was a good sweaty workout.  Spent the rest of the time on mobility.

Conditioning

Decided to mostly mimic my conditioning workout from last week, but shortened the rests a bit.

5 minutes running on ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 metres on Marpo - level 5

3 Rounds
10 Burpees
20 KB Swings - 50
20 Double Unders

1.5 miles on bike in roughy 5 minutes

Good workout, rope slams are freaking hard.  I only tripped up once on the double unders so I guess they didn't leave my skill set too much.

Conditioning

5 Minute Run on Ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 Metres on Marpo - 4

3 Rounds
10 Burpees
20 KB Swings
10 High Stepups per leg

30 Floors on Stairmaster

Full Body

I decided to not do the program I was tempted to go on, while it's effective I like to change things up.  This one isn't so much a program, more of a "do what I feel like".  Today, I wanted to lift heavy shit.

Sumo Deadlifts (touch and go)
warm up
135x8
135x8
225x8
225x8
work sets
275x8
315x8
315x8

Chinups - 10, 9, 8

Push Jerks
95x6
115x6
135x6
135x6

Marpo (mid setting)
4x25 metres
6x25 metres
7x25 metres

The last time I started with this style of deadlift was in October, on the last set I only got 6, so this makes me quite happy, my strength seems to be coming back very well, plus doing 315 on something again felt awesome.  The chinups were either so hard because it was after deadlifts, or they are taking longer to go back to normal.  Also a first time for push jerks, they felt pretty light, but I did do a single rep at 95 pounds for split jerks, that one did cause pain.  The marpo is kind of fun, great workout with a cute girl again!

Upper Body

Pretty sore still, but wanted to try something.

Shoulder Press
95x8
115x8
115x8
115x6

Wide Pulldown
24x10
26x10
28x10

Dips - 3x12

Band Pull Aparts - 3x12 with black

Marpo (high setting)
3x25 metres
5x25 metres
6x25 metres

Good workout, my muscles were pre-fatigued but still felt good.  I don't often use the marpo, but rope pulling is a great burner.

Full Body Conditioning

Fun random day today!

Prowler (1 set equals there and back)
180x1 set
270x1 set
360x1 set
360x1 set

3 Rounds for time
10 Box Jumps - about 37 inches
10 KB Snatches - 50 lbs, alternating
10 Burpees
Time: 9:40

Marpo (rope pull)
50 metres from highest setting
50 metres from lowest setting, both at level 1

Good workout today, the two sets at 360 were killer, barely made it without stopping but did, short break at ends of gym though.  The circuit was mainly tough because of the box jumps, that's high for 30 total reps.  The marpo was cool, my arms were dead by the end of it.