Training Log: 2/28/20

PM Training:

5 Rounds of:

400M Run
Farmers Walk-100ft(50/50) 320#(160 each)
Sled Sprint-200ft(100/100)95#

-Then-

4 Rounds of: (Arm Pump)

Strict Seated BB Press-8(90#)
Alt DB Curls-20-30 Reps(35#)
Weighted Ring Rows-10-14 reps(25#)

-Then-

Conan's Wheel (CCW + CW = 1 Set)
230# x2  Rotations x3 Sets

Training Log: 2/26/20-2/27/20

2/26/20

PM Training:

Stone to Shoulder:

3 Rounds 1 min max Reps(115/145#)

2/27/20

AM Training:

5 Sets of:

Pause(2sec) Back Squat +Back Squat 2+3 @65-70%

-Then-

5 Rounds of:

Weighted L-Sit Neutral Grip Pull Up(15#)-10-12
DB Bench-9-11(70#)

Training Log: 2/25/20

AM Training:

5 Rounds of:

Weighted Chin Up-10-12(53# + Chains)
Weighted Ring Push Up-15(45#)
DB Deadlift-10(80#/90#)

PM Training:

Deadlift(Sumo) 8-8-6-6-4(65%-87%)
L-Sit Hold(Parallettes) 30sec x5 Sets

-Then-

My Tuesday Class WOD:

16min AMRAP of:

400M Run
Sled Sprint 150ft(75/75) @95#
1 Arm Alt DB Snatch-20 total(50#)

(3 Rounds + Sled)

Training Log: 2/24/20

AM Training:

5 Rounds of:

10 Cal
Wall Ball-30(20#)
DB Snatch-10(50#)

PM Training:

4 Rounds of: Push/Pull Medley

Push Press-15(95#-115#)
2KB Dead Cleans-10(53#)
DBall OS-5(100#)
Strict Pull Up-10

-Then-

3 Rounds of:

SHSPU-10
DB Alt Curls-20
DB Flys-20

Training Log: 2/23/20

AM Training:

1 Arm KB Dead Cleans 3 Sets of 5 Each Arm: 53#-88#

-Then-

8 Sets of: Press/DL Medley

Push Press-10(135#)
Trap Bar DL-10(325#)

PM Training: Outdoor Home Gym

4 Rounds of 6min Heavy Bag
(1 Round. Kicks & Knees Only)

-Then-

4 Rounds of:

2KB Clean-5(53#)
Strict Pull Up-8-10

Training Log: 2/22/20

AM Training:

Back Squat: 20-15-10-5
DBall OS-10
Butterfly Sit Up-30

-Then-

14min EMOM (E/O)

Lateral Burpee-3/Double Under-30-Even
Deadlift-3/Hang Sq Clean-2/Jerk-1-Odd

PM Training:

3 Rounds of 6min Heavy Bag:

-The-

4 Sets of:
1 Arm KB Dead Snatch-3L/3R

Training Log: 2/21/20

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AM Accessory Work: Copenhagen Planks and Pause Weighted Ab Wheel. PM: Sled Bear Crawls . . #fitfriday #absofsteele #copenhagenplank #sled #warriorlifestyle #seguin

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Feb 21, 2020 at 6:19pm PST

AM Training:

5 Sets of:

Hip Thrusts-12(slow tempo) 155#
Weighted Ab Wheel with 2sec pause

-Then-

3 Sets of: Copenhagen Plank: 45sec Each Side

PM Training:

5 Rounds of;

Sled Bear Crawl-200ft(100/100)155#
Bench Press: 8 @60%

-Then-

5 Rounds of;

Pause Back Squat-6 @55%
Weighted Ring Push Up-15(45#)

Training Log: 2/20/20

AM Training:

12min EMOM (E/O)
 Even Minute: KB Complex:
2KB DL-5, 2KB Clean-5, 2KB Thruster-5(44#)

Odd Minute: 5 C2B Pull Pull Ups(Kip), 5 SHSPUs

-Then-

For Time: Break Up Anyhow:

150 Wall Ball(20#)
75 Power Snatch(75#)
50 Thrusters(75#)
Cash Out: 25cal Bike:
( 5 Rounds of: 30,15 & 10 Reps)

PM Training:

Rack Pulls: 5 Sets of 6@80-85%

-Then-

4 Rounds of Cindy
20 DB Hang Power Clean(40#)
4 Rounds of Cindy
20 DB Push Press
4 Rounds of Cindy
20 Devil Press

(13:40)

Training Log: 2/18/20-2/19/20

PM Training:

4 Sets;

Back Squat: 8 @60%
Stone Over Yoke: 90sec Max Reps(145#-180#)

-Then-

KB Complex:

x3 Sets: (44#)

1 Arm KB Snatch-6
1 Arm KB Thruster-6
1 Arm KB OH Lunge-6

2/19/20 AM Training:

Conan's Wheel: 3 Rounds of 2 Rotations

-Then-

5 Rounds of:

DB Bench Press-11-12 Reps(70#)
Med Ball Slam-15(30#)

PM Training:

5 Rounds:

Strict Press-8(105#)
1 Arm DB Rows-12L/12L(110#)

-Then-

5 Rounds of:

Devil Press-10(40#)
Box Jump Over-10(30")
T2B-10

Training Log: 2/17/20

AM Training:

Tabata:

Assault Bike
Pull Ups(Kipping)
Assault Bike
SHSPU

PM Training:

Push Press: 8-6-4-6-8(70%-80%)
Alt DB Curls-30 Total
Weighted Ring Rows-15(25#)

-Then-

3 Rounds: Carry Medley

Yoke Carry-80ft(40/40)
Keg Carry-80ft(40/40

-Then-

Stone Loading:

180#x5 @48" x3 Sets
145#x2 @52" x3 Sets

Training Log: 2/15/20

AM Training:

4-6-8-10-12 of:

1 Arm DB Alt Snatch(60#)
Pull Up
HSPU

-Then, Directly into:

21-15-9 of:

Hang Clean & Press(105#)
Burpee Box Jump Over(30")

PM Training:

3 Rounds of:

6 Min Heavy Bag/ 90sec Rest

-Then-

3 Mile Run

Training Log: 2/14/20

PM Training: During Open Gym: 3pm-6:30pm

4 Rounds of:

1 Arm KB Snatch: 6(44#)
1 Arm KB Thruster: 6
1 Arm KB OH Lunge: 6
(Repeat on Right)
Sled Push: 150ft(75/75) 155#

-Then-

1-2-3-4-5-6-7-8 Reps of:

Tire Flip(495#)
Eight Count Bodybuilder
Muscle Up

-Then-

Deadlift Medley:

3 Rounds, AFAP Each Round (3-5min Rest Between)

Barbell DL: 5 (275-285#)
Axle Bar DL(No Straps): 7(250-255#)
DB Deadlift: 9(70#-80#)
HR Push Up-15

-Then-

Bicep Blast:

5 Sets of:

DB Alt Curls: 20-30 Total Reps(35#)
Weighted Ring Rows: 12 Reps(25#)

Training Log: 2/13/20

AM Training:

15 Rounds of:

Neutral Grip Pull Up-10
Eight Count Bodybuilders-10
Jumping Lunges-10

Training Log: 2/12/20

PM Training:

Back Squat: 5x5 @80%

3 Sets of:

Stone Over Yoke: 90sec Max Reps (145#)
(9-10 Reps Each Set)

Training Log: 2/10/20-2/11/20

2/10/20

AM Training: 

Bench Press: 6 Sets of 7 Reps @65-70%

PM Training:

RDL: 6x3sets/4x3Sets (265-295#)
DB Alt Seated Press: 8-12 Reps(40#/45#)

2/11/20

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Warming Up on the Wagon Wheels! Super Set with DB Bench. . . #morningpt #strengthtraining #deadlift #rackpulls #wagonwheels #traps

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Feb 11, 2020 at 5:40am PST

AM Training:

4 Rounds of:

Wagon Wheel Deadlift-5(315)
DB Bench Press-10(80#)

-Then-

4 Sets of 3 Stone Over Yoke: 180#

PM Training:

Push Press:        10-8-6-4-6-8-10 Reps (135-165#)
2DB Bent Row 20-16-12-8-12-16-20(50#)

-Then-

3 Rounds of:

Farmer Walk-40/40 x2(320#/160 Each Arm)
2KB SC Lunges: 100ft
HSW: 18ft/24ft/30ft)

Training Log: 2/9/10

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-Strong Sunday- Farmers Walk & Weighted Pull Ups to start it off! Then a little challenge with the ladies. Push Ups on a Band. 💪

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Feb 9, 2020 at 10:16am PST

AM Training: STRONG SUNDAY

Back Squat: 5x5 @80%

-Then-

4 Rounds of:

Weighted Neutral Grip Pull Up-12(35# + Chains)
Tricep Pull Downs: 15 (60#)
Farmers Walk: 160ft(40ft/40ft x2 Drop Every 40ft)

-Then-

Test WOD:

1 Round of

Double Under-40
2DB Racked Squat-30(45#)
2DB Push Press-20
Devil Press-10

-Then-

1 Round of:

Double Under-40
DB Goblet Squat-10
DB Push Press-10
Devil Press-10

Training Log: 2/8/20

AM Training:

20min AMRAP of:

Assault Bike: 15cal
DBall OS: 6(100#)
Sled Push-80ft(40/40) 205#

Training Log: 2/4/20-2/7/20

2/4/20 PM Training:

3 Person Team WOD: 24min AMRAP:

Partner 1: 20cal Bike
Partners 2&3

40 Pull Ups
30 Wall Ball(20#)
20 Med Ball Toss
10 Power Clean (165M/125W)

2/6/20

AM Training:

20min AMRAP of:

Pull Up(Strict)-6
Eight Count Bodybuilders-6
Jumping Lunges-12

-Then-

4 Rounds of:
Axle Bar Deadlift-4 (265#/No Straps)
Tricep Pull Downs-15(50#)

PM Training:

4 Sets of:

Hang Power Clean & Press: 8
2DB Bent Rows: 12

-Then-

WOD:

15-12-9-12-15
T2B
Deadlift(205#)
Bar Facing Burpee

1/7/20: PM Training:
5 Sets of:

Pause Bench + Bench Press:

4+4 x3 Sets(50%-65%)
3+2 x2 Sets(70%-75%)
Keg Carry-100ft(50/50) 150# x5 Sets

Training Log: 2/3/20

PM Training:

Back Squat: 5x9 @165#
1 Arm DB Dead Clean & Press-8L/8R @44# x5 Sets

-Then-

4 Rounds of:

Every 4min:

10cal Bike
6 DB Burpees
10cal Bike

Training Log: 2/1/20

AM Training:

Deadlift 5X5 @75-80%
Strict Press-8(95#) x5 Sets

-Then-

15min AMRAP:

DBall OS: 2,4,6,8,10,by 2's (100#)
SHSPU-8

PM Training: Home Outdoor Gym

4 Sets of:

Back Squat: 10 (185#)
2DB Alt Mil Press-24 Total(40#)