August 23rd, 2016

KB Arm-Bar x 20-30 seconds/side
Plate Good Morning x 20 x 2
Front Body Line Drill x 20 seconds x 2

Plyo (Testing)
Seated Box Jump; 3-5 attempts at a max height (after warm-up)

A. Clean- build to a PERFECT single at 80-90% of 1-RM NO MISSES TODAY
B. Clean; 60%x1x6 OTM (goal is PERFECT reps with GREAT SPEED)
C. Triple Under Practice- 5 minutes

Strongman (Testing)
Two sets of:
100-Foot Yoke Carry (on back)
(as heavy as possible, goal is max load for 100-feet unbroken)
Rest 3-4 minutes

Two sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

One set of:
400 Meter Sandbag Carry (as heavy as possible for continuous movement; hug the sandbag)



  1. Warm up: done
    Plyo: 30 plus 4 plates, I think that’s 46″
    A.225 super happy to hit this without a struggle! Blessed up!
    B. 155
    C. Lol…. It was double, triple. around the 4 min mark started to connect 3-5
    Gainz testing:
    285, 365(this sucked)
    B. Sorry totally forgot
    Not sure on the time but trying to keep the bag up was the toughest. Fun stroll down north main.
    See y’all Friday.

    Liked by 1 person


  2. Plyo: 48″ – Got onto the 50″ a few times, but couldn’t stand up under control. Metal boxes scare me.
    A. 245
    B. 175
    C. (skipped due to time)

    Strongman: Walks – 465
    Plate pull (didn’t have the long rope): 225/250
    Carry: 70# bag UB in about 4:31

    Liked by 1 person


  3. Plyo: 48″

    A) 285
    B) 205
    C) got a bunch, just couldn’t link them up

    Pull- 205
    *linked together a battle rope and sled straps but was only 80ft

    Finisher: 50lb wreck bag and wore a 20lb vest. The bag was the heaviest one in the gym.

    Liked by 1 person


  4. Had to combine a bit from this workout and today’s workout together, yesterday and today. My number for all of this session:
    Seated box jump: 43″ (4 45s and a 10 on a 30″ box)

    225/155/ hit a few triple unders, never linked any

    365 then 405

    Sled pull (not hand over hand):
    225 then 260

    Sandbag carry at 70#: 3:59

    Liked by 1 person


  5. Plyo: 48″? 30″+3×45+3×25. I think I had another two inches in me (Lol. That sounds wrong) but like Matt said, the metal boxes scare me. I don’t need more scars on my shins.
    A: 215 – a struggle but no misses.
    B: 135
    C. Got a few.
    A. 225, 265. Probably could have gone quite a bit heavier, but didn’t know when I loaded it up the first time how it would feel.
    B. Didn’t do this. Was at the gym alone and didn’t know where the rope is.
    Finisher: skipped. I was locked in the gym so couldn’t take a walk outside.

    Liked by 2 people


  6. Finally got to this:
    A. Went off script was feeling really good; got a PR at #178
    B. Done @108
    C. Got a few; I start to jump weird so I worked on getting a normal bounce.
    D. 235/285; this was tough!
    E. 100/125 had to stop once and unravel rope.
    F. Used the #55 bag and weight vest; stopped at 200m (2:05) thinking I did 400, picked it up finished with a total time 4:55. Good solo session.

    Liked by 1 person


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