Training Log: 9/28/20

 -Rest Day-

Lunch Training:

Calisthenics:

6 Rounds of:

Pull Ups/ Mixed Grip Pull Ups/Chin Ups-10-15 Reps

Dips/Dips Bar Push Ups/Straight Bar Dips-15-25 Reps

1 Arm Swings-10L/10R (70#)

-Then-

2 Sets of 30 Hammer Strikes 

Training Log: 9/27/20

View this post on Instagram

Range Day: Snatches and the Sig! 10 Snatches each arm(55#), 5 Shots, Mag Change, 5 Shots Kneeling. . . . #rangeday #outdoortraining #targetpractice #sigsauer #skills #warriorlifestyle #gaitanrange

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 27, 2020 at 4:27pm PDT

 AM Training:

Stone Over Yoke:

5 Sets of 4 @145#

-Then-

3 Rounds of: 6min Heavy Bag

Lunch Training:

Archery Practice: 12min (Compound Bow)

PM Training: Range Day;

2 Rounds of:

Kettlebell Snatch-10L/10R (55#)

Pistol-5 Rounds Standing

Mag Change

Pistol-5 Rounds Kneeling

-Then-

Fire From Cover/Right and Left Side Cover

-Then-

Target Practice: Slow and Controlled Shots

Training Log: 9/26/20

 AM Training:

5 Rounds of:

Close Grip Bench Press-8 @60%-65%

Barbell Bent Rows-12

-Then-

3 Rounds of: 

T-Bar Swings-10 (150#)

-Then-

Class WOD:

Pause Front Squat + Jerk: 3+2 @55%

Pause Front Squat + Jerk: 3+1 @65%

Pause Front Squat + Jerk: 3+1 @70%

Pause Front Squat + Jerk: 3+1 @75% (2)

(18ft Handstand Walk Between Each Set)

-Then-

For Time: with 18min Cap

Buy in 800M Row, 

2 Rounds of:

Thruster-21 (95#)

Burpee to Plate-15

Front Rack Lunges-9

(11:10 RX)

Remaining Time: 1RM on the Following Complex:

Power Clean + Hang Power Clean + Front Squat + Jerk

Lunch Training:

20min Trail Run w/ Obstacles 

-Then-

5 Rounds of: 

Mixed Grip Pull Ups(Wide Arm/ Commando/ L-Sit...)-15 Reps

Dips/Straight Bar Dips/Dip Bar Pull Ups-18-20 Reps

PM Training:

Archery Practice(Compound Bow)-20min

Training Log: 9/25/20

 Active Recovery Day:

Lunch Training: 20min Calisthenics

Pull Ups(Wide Arm/L-Sit/Commando)

Dip Bar Push Ups/ Dips

Training Log: 9/24/20

 AM Training:

Log Clean & Viper Press: Work Up To A Heavy 2 Rep

-Then-

Log Clean & Viper Press: 3x 90sec Max Reps

-Then-

Class WOD:

20min AMRAP of:

400M Run

(1min Rest After Each 400M) 8 Rounds Complete

-Then-

-3min Rest-

Assault Bike-40cal

4min Rest

Assault Bike-30cal

3min Rest

Assuault Bike-20cal

2min  Rest

Assult Bike-10cal

(16:13)

Cash Out: 100 Butterfly Sit Ups

Lunch Training: 

15min: Calisthenics 

(Pull Ups/Dips/ Mixed Grip Pull Ups/Dip Bar pull Ups)

Training Log: 9/23/20

 AM Training:

4min EMOM:

Snatch pull + Snatch + Hang Snatch @55-60%

-1min Rest-

5min EMOM:

Snatch + Hang Snatch @70%

-1min Rest-

6min EMOM:

Snatch @75-80%

WOD:

Buy in: Burpee Box Jump Overs-50 (30" Box)

3 Rounds of:

Assault Bike-20cal

1 Arm DB Snatch-10 (70#)

Cash Out: 400M Run

PM Training:

10min Calisthenics Chaos:

(Wide Arm Pull Ups/Dips/Dip bar Push Ups/L-Sit Chin Ups/Commando Pull Ups)

-Then-

20min Trail Run

Training Log: 9/22/20

 AM Training:

5 Rounds of: 

Deadlift-5 @75-80%

Decline Push Up-18 (30" Box & 7 inch Deficit(45# &15# Plates)

-Then-

5 Sets of:

Weighted Chin Ups-7 (70#)

-Then-

WOD: For Time:

4 Rounds of:

Wall Ball-20 (20#/10ft)

Pull Up-10

-Then;

2 Rounds of:

Front Rack Lunges-20 (115#)

HSPU-15

PM Training:

30min Trail Run with Natural Obstacles 

Training Log: 9/21/20

 AM Training:

7 Sets of:

DB Bench Press-10 (70-80#)

2DB Bent Rows-12(80-90#)

-Then-

Every 2min x7 Rounds:

Safety Bar Squat-6 Reps(215#)

Training Log: 9/20/20

View this post on Instagram

-Range Day- Mag Change drills with the AK and Fire & Movement. . . #rangeday #targetpractice #skills #livefire #gaitanrange #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 20, 2020 at 5:07pm PDT

 

AM Training:

5 Rounds of:

Close Grip Pull Ups-10-12 Reps

Dip Bar Push Ups-15-20 Reps

Monkey Bars-10ft x2

Dips-15

-Then-

5 Mile Run

-Then-

3 Rounds Heavy Bag: 6min

PM Training:

-Range Day-

Mag Change Drills and Fire & Movement Drills

Training Log: 9/19/20

View this post on Instagram

-Morning PT- Handstand Walk, Heavy DB Snatch and Sled with my Training Partner @bcdlifting . . #morningpt #handstandwalk #trainingpartner #saturdaytraining

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 19, 2020 at 9:04am PDT

 

AM Training:

5 Rounds of:

Sled Sprint-200ft(100/100) 95#

1 Arm DB Alt Snatch-8 (70-85#)

Handstand Walk-6ft/12ft/18ft/24ft/30ft

-Then-

12min EMOM: E/O

E- Double Under-30 + Wall Ball-10 (20#)

O- Deadlift+ Clean Pull + Clean + Jerk (55-65%)

-Then-

7min To Find a 1RM: \

Clean+ Front Squat+ Jerk (3+2+1)

-Then-

4 Rounds of:

200M Run

Muscle Up-3

T2B-15

Squat Clean-10 (155#)

Training Log: 9/17/20

View this post on Instagram

Going heavier on the Swings today: 150# Swings: 6 Sets of 10 Reps. @130# Bodyweight. . . #swings #gymlife #gainzz #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 17, 2020 at 3:51pm PDT

 AM Training:

6 Rounds of:

Pause Deadlift-6 @75%

Weighted Dips-12 (35#)

-Then-

Class WOD:

Every 3min x6 Rounds:

200M Run

Back Squat-15 @135#-145# (From The Floor)

-5min Rest-

For Time:

1000M Row (4:03)

-2min Rest-

Penguins-45sec/15sec Rest x3

Candle Stick to Hold-45sec/15sec Rest x3

Spiderman Push Up-45sec/15sec Rest x3

Hollow Hold-45sec/15sec Rest x3

PM Training:

6 Sets of:

T Bar Swings-10 (150#)

Training Log: 9/16/20

 AM Training:

4min EMOM:

Clean+ Push Press+ Jerk: 1+2+2 @60%

-Then-

4min EMOM:

Clean + Jerk Drive+ Jerk: 1+2+2 @70%

-Then-

6min EMOM:

Clean & Jerk: 1+1 @80%+

-Then;

4 Sets of:

Push Press: 4 Reps @80%

-Then-

WOD:

14min AMRAP of:

Double Under-30

Burpee to Plate-15

2DB Overhead/Racked Lunges-18(9/9) 40#

PM Training:

Heavy Bag: 3x 6min Rounds:

Training Log: 9/15/20

 AM Training:

Every 2min x6 Rounds:

Back Squat-5 Reps @69% (Added 5 # From Last Week)

-Then-

6 Rounds of:

Bench Press-7 @72% (Added 5# From Last Week)

Underhand Grip Bent Rows-12 (145#)

-Then-

3min On/90sec Off:

Hill Sprint x3

Max Rep KB Clusters Remaining Time (2x44# KBs)

Training Log: 9/14/20

AM Training:

2 Rounds of: 

400M Run

Box Jump Over-15

Hang Clean & Press-15 (135)

C2B Pull Up-15

-then-

3 Rounds of: 

Assault Bike-20cal

T2B-15

Deadlift-15 (225)

(31:28 RX)

Training Log: 9/13/20

View this post on Instagram

Morning PT: Pull Up Bar Complex, Hammer Throws and Dead Stop Cleans. . . #strongsunday #strengthandconditioning #KettlebellCoach #undergroundstrengthcoach

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 13, 2020 at 5:32am PDT

 AM Training:

3 Sets of:

Pull Up Bar Complex: Pull Over- Muscle Up-Roll Over-4 Reps

-Then-

6 Rounds of:

Dead Stop Kettlebell Cleans-5L.5R (70#)

Strict Pull Up-10

Dip Bar Push Ups-18

-Then-

3 Rounds of:

Hammer Throws-16# For Distance

-Then-

3 Rounds of:

Pull Up-1

10ft Lateral Monkey Bar-L

Pull Up-2

10ft Lateral Monkey Bars-R

Pull Up-3

10ft Lateral Monkey Bars-L

Pull Up-4

-Then-

3 Mile Run

PM Training:

1hr Patrolling 

View this post on Instagram

After 60 Strict Pull Ups, this one gave me a sick pump! Looks easy, but damn it burned!! . . #outdoortraining #monkeybars #gainzz #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 13, 2020 at 7:31am PDT

Training Log: 9/12/20

 AM Training:

Every 2min x6 Rounds:

Back Squat-6 @67%

-Then-

5 Sets of;

Bench Press-7 Reps @70-72%

Barbell Underhand Bent Row-12(155# Straps)

-Then-

25min Cap For:

Clean & Jerk-30 (115)

Assault Bike-30cal

T2B-15

Clean & Jerk-20(135#)

Assault Bike-20cal

T2B-10

Clean & Jerk-10(155#)

Assault Bike-10cal

T2B-5

Training Log: 9/10/20

View this post on Instagram

One Arm Chin Ups and 125 lbs Swings 🔥💪 . . #bodyweighttraining #swings #gainzz #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 10, 2020 at 4:35pm PDT

 AM Training:

Log Clean and Press: Work up to a Heavy 5 Rep

3 Rounds of:

Log Clean & Press: 90sec Max Reps

4 Rounds of:

Log Strict Press: 6 Reps

-Then-

3 Rounds of:

Double Kettlebell Clean + Alt Kettlebell Cleans: 6+12 (53#)

-Then-

9am Class:

2 Rounds of:

Double Under-80

Squat Clean-25 (105#)

HSPU-30

Front Squat-20

Lateral Burpee-30

Power Snatch-15

-90sec Rest-

100 Butterfly Sit Ups

Max Hollow Hold:

PM Training:

3 Rounds of:

Sled Push-100ft(50/50)245#

Hammer Strikes-15L/15R

-Then-

6 Rounds of:

T-Bar Swings-10 Reps @125#

-Then-

1 Arm Chin Up Practice: 2 Reps x3 Sets

View this post on Instagram

Morning PT: Kettlebell Complex; Double KB Cleans-6 Alt Double KB Cleans-12 . . #kettlebellcoach #strengthandconditioning #warriorlifestyle #undergroundstrengthcoach

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 10, 2020 at 6:07am PDT

Training Log: 9/9/20

 AM Training:

4min EMOM of:

Power Clean + Hang Power Clean + Jerk (1+2+2) @60%

-1min Rest-

5min EMOM of:

Power Clean + Hang Power Clean + Jerk (1+1+1) @75%

-1min Rest-

4min EMOM of:

Power Clean + Jerk (1+1) @80-85%

-Then-

90sec on/90sec Rest x 6 Rounds:

Wall Ball-25 (20#/10ft)

Burpee Box Jump Over-Max Reps(30" Box)

(173 Reps)

Training Log: 9/8/20

 AM Training:

Every 2min x6 Rounds:

Back Squat-6 @67%

-Then-

5 Rounds of:

Bench Press-7 @60-65%

Trap Bar Deadlift-8 T&G @85%

-Then-

4 Rounds of:

Decline Push Up-20 (30" Box/45 & 15  Plates for Depth)

2DB Bent Rows-12-15 (80#)

PM Training:

4 Sets of:

2DB Strict Presses-10 Reps

-Then-

3 Rounds of:

1 Arm Swing-10L/10R-53#

1 Arm Swing-10L/10R-70#

Training Log: 9/6/20

View this post on Instagram

Morning PT: Weighted & Bodyweight Pull Ups and Dips. 3 Total Rounds: Pull Up-10 @55 lbs Dips-20 (Bodyweight) Pull Ups-10 @35 lbs Dips-10 @35 lbs L-Sit Pull Up-10 Dips-8 @55 lbs . . #outdoortraining #strongsunday #morningpt #gainzz #pulls #dips #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 6, 2020 at 6:17am PDT

 AM Training:

3 Rounds of:

Weighted Pull Up-10 @55#

Dips-20

Weighted Pull Ups-10 @35#

Dips-10 @35#

L-Sit Pull Up-10

Dips-8 @55#

-Then-

5 Mile Run

PM Training:

Heavy Bag: 3 x 6min Rounds

Heavy Bag: 1 x 6min Round, No Gloves

-Then-

View this post on Instagram

Getting some practice in on the bow. Pull is getting easier, group is getting tighter, but still a lot of work to do. 🎯 . . #outdoortraining #texas #archery #targetpractice #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 6, 2020 at 3:25pm PDT

30min:

Bow and Arrow Practice 

Training Log: 9/5/20

 AM Training:

5 Rounds of:

Pause Bench Press + Bench 3+ Max Reps @65%

Farmers Walk-200ft (50/50 x2/ Drop Every 50")

2 Sets of:

Bench Press-5 @75%

Farmers Walk-100ft Unbroken

Training Log: 9/4/20

 PM Training:

For Time:

4 Rounds of:

500M Row

400M Run

Assault Bike-15cal

DBall OS-10 (100#)

DBall Front Carry-100M

Training Log: 9/3/20

View this post on Instagram

Morning PT before 9am Class. Ring Muscle Ups, Med Ball Muscle Ups ( 6 lbs) and Walking Lunges!! . . #corestrength #morningpt #gainzz #muscleup #lunge #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Sep 3, 2020 at 6:06am PDT

 

AM Training:

4 Rounds of:

Strict Ring Muscle Ups-6

Walking DB Lunges-20 (70#)

-Then-

Weighted Ring Muscle Ups-3 Rep x2 Sets (6# Med Ball)

-Then-

Class WOD:

3min on/1min Rest:

200M Run

Push Press-12 (115#0

12cal Rower

-3min Rest-

10min EMOM:

E: Pistol Bottom Hold-20sec Each Leg

O: Free Hand Stand Hold

-2min Rest-

9min AMRAP of:

Jumping Lunges-12

V-Up-12

Super Planks-12

2013 Throwback Training Highlights

One Arm Chest to Bar Pull Up, Strongman Training, Burpee Mile and more Lifting!

Training Log: 9/2/20

 AM Training:

3 Min EMOM:

Hang Power Clean-5 @60%

-1min Rest-

4 Min EMOM:

Hang Power Clean-3 @75%

-1min Rest-

6min EMOM:

Hang Power Clean-2 @80%-90% (180)

PM Training:

10-20-30-40 of:

Ski Cals

Assault Bike Cals

Training Log: 9/1/20

 AM Training:

Every 2min x6 Rounds of:

Pause Deadlift-6 @70%+

Decline Push Ups-20

(30" Box / 45# Plates for Depth)

-Then-

400M Run

Bar Facing Burpee-21

Assault Bike-21cal

400M Run

Bar Facing Burpee-15

Assault Bike-15cal

400M Run

2KB Hang Power Clean-15 (53#)

400M Run

2KB Hang Power Clean-21

PM Training:

6 Sets of:

1 Arm Power Snatch: 3L/3R @80#

2 Sest of: 5 Strict Ring Muscle Ups