Week 2 of 12
*I hope you all are adjusting well to the volume of strength work; We will continue adding intensity/volume next week, then a LEGIT deload on Week 4 (May 2nd-May 7th). Keep up the great work!
A. Front Squat
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
Rest as needed between sets
B. With your 1-RM Strict Press, accumulate 2 minutes in an Overhead Hold. Record the time it takes you to complete this.
*If last week took you over 5 minutes, subtract 10% of the weight for today. If last week took you under 3 minutes, add 10% of the weight for today.
C. Three sets, not for time of:
Barbell Curls x 8-10 reps @21X1
Banded Tricep Extensions x 12-15 reps
(This can be completed before or after the conditioning for today)
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3 Minute Assault Bike @115 of 10 Minute Max Cals Pace*
Rest 90 seconds
x 5
*Look to go a bit slower than you did last week, but maintain consistent RPM/Wattage/Cals for all sets
Full Range Competition Training 
A. 115/135/155/175/185 (these felt good)
B. Done at #100 in 3 mins (1:00/:30/:30)
C. All curls done at #45, 10/15 reps all the way through
D. Did 3 sets at 57rpm pace then did 6 mins of running
Felt really good today, cut the ass bike sets due to coming out of retirement tonight and playing some field hockey for charity.
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*i got 97 cals in the 3 rds I did
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A. 160, 190, 225, 250, 265
B. 2 min unbroken at 155# 15# more than last week
C. 60, 60, 58-59, 57-59, 60-61
The first rounds was in okay. Then it sucked just like last week. Ass- bike!
D. 45, 55, 65/ mid green band for first round then thick one for the last two.
Super excited for rest day tomorrow 🤘🏼
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Got 189 cals
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A. 165-275
B. 2:30 @ 170#
C. Kept it at 65 RPM and got 48cals/round. Little faster than last week with the splits out. This was tough, but happy with how it went.
D. Done. Assuming ez bar is 25#, we did 45/55/65 x10. Then green band by 15.
– happy with today’s session. Feeling sore today, but it’s been from a productive 3 days thus far. Great work today guys!
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A. 145, 170, 200, 230, 240
B. 3:20. 145# 11 second improvement. I could have gone a bit faster but I didn’t wanna risk missing some seconds if I pushed it to hard.
C. Did biking first. Goal was to keep it around 66. I did 64-66 for all sets. 237 cals overall.
D. 45/55/65 x10
Green band x15x3
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A. 155, 185, 215, 245, 255
B. 135/5:00
C. 65, 75, 75/complete
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40, 41, 42, 41, 42 cals
Kept RPMs around 62-64
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A. 118,143,163,183,193
I adjusted my numbers up a bit based on my 3 rep max from this past Sunday. I feel like this was the appropriate level of toughness.
B. 4:26 w/ 108
6 seconds worse than last time, oops. I accidentally dropped the bar with 5 seconds left 😦
C. Done
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24,30,31,31,31
I obviously chilled way too hard on the first one. Was between 55 and 57 RPMs the last 4, which seemed to be a good spot.
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A. 150, 175, 205, 235, 250 – these felt pretty good
B. Wrist feeling much better today so I went for it. 3:35 @ 165. (+10%)
C. Curls at 65/ medium green band
D. 197 cals. Aimed for 62-63rpm. Was a little sporadic for the first two — 58-65rpm. The last three was able to keep it between 61-63rpm
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A. 95, 105, 135, 140, 155
B. 2:50 with 103
C. Did bike first. 152 cals total. I tried to get 10 cals a minute and stayed between 53-58 RPM.
D. 33, 45(9), 45(8) and thin green band x15
fun day with the bros!
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A. 100, 115, 135, 155, 165
B. 4:16 with 88 – shoulders and wrists were weak from yesterday
C. curls = 10 reps all rounds w/that wavy bar plus two plates on each side, 35?,45?
15 tricep ext w/medium green band
D. 26,23,24,23,24 = 120; tried to stay btw 50-55 rpm
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A. 85, 95, 115, 130, 135
B. 100# in 2:32
D. (cals, avg pace)
1. 37, 59
2. 36, 59
3. 36, 59
4. 37 59/60
5. 37 60ish (sprinted at the end haha)
183 total cals
this is relevant: https://www.youtube.com/watch?v=SU4Z-gN18Es
C. 10 reps of curls w/ 10lb on curl bar
12 tricep extensions with medium green band… probably should go with the red one next time lol
that arm pump was a great ego boost after the assault bike destroyed me haha
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A: 95, 115, 130, 150, 160
B: 2:25 with 83# – broken up into two sets of 1:15 and 45 sec with 25 seconds of rest between
C: 10 sets of curls with 20# of weight on the curl bar, 15 tricep extensions with the green band
D: cals: 38, 38, 37, 37, 37, kept pace between 59-61
ass bike was roughhhh. good day though!
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with 88# for the overhead hold**. oops
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A. 105, 125, 145, 165, 175
B. 2:40 at 125# with 1:15 and 45 second hold
C. 8 curls/round at 45 and 55. Red band?
D. cals between 31-34, pace between 56-59. The bike never gets easier…..
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