Training Log: 10/29/20

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Mace Flow Practice and soaking up the Sun. First time flowing with the 15 lbs Mace. . . #outdoortraining #lunchbreak #mace #macebell

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Oct 29, 2020 at 10:25am PDT

 AM Training:

Bench Press-6x6 Sets @

Farmers Walk-160ft(40/40x2) Drop Every 40ft(140 Each Hand) x3 Sets

Farmers Walk-80ft(40/40) Drop Each 40ft(160 Each Hand)

-Then-

4 Rounds of:

Close Grip Bench-9 (Body Weight +15#)

Weighted Ring Row-12-18 Reps (25# Plate)

-Then-

Class WOD:

5 Rounds of:

Deadlift-12(185#)

Wall Ball-24(20#/10ft)

(10:14 RX)

-5min Rest-

5 Rounds of:

Shoulder to Overhead-12(135#)

Row-24 Cals

(14:44 RX)

Total Time Including Rest: 29:58 RX

-2min Rest-

Max Plank Hold: 2min

Lunch Training:

Mace Flow Practice: 12min

Training Log: 10/28/20

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Quick Lunch Break Workout: 70 lbs KB Hack Squats and Snatches. . . #outdoortraining #texasweather #kettlebells #hacksquat

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Oct 28, 2020 at 1:56pm PDT

 AM Training:

4 Rounds of:

Log Clean & Press- 90sec Max Reps

Barbell Bent Row-12-15 Reps (155-165)

-Then-

7min EMOM of:

Power Snatch-3 @65%+

-1min Rest-

5min EMOM of:

Power Snatch-2 @75%+

-Then-

7min EMOM of:

Hang Power Clean-3 @70%+

-Then-

7min AMRAP of:

Push Press-10(135#)

Double Under-20

(4 Rounds RX)

-3min Rest-

7min AMRAP of:

Target Burpees-Max Reps(85 Reps RX)

Lunch Training:

7 Rounds of:

Mixed Grip Pull Ups-10-15 Reps*

Dips/Dips Bar Push Ups-12-20 Reps

(*Wide Arm/ Neutral Grip on Monkey Bars/L-Sit)

-Then-

2 Sets of 12 KB Hack Squats(53#)

2 Sets of 8 KB Hack Squats(70#)

-Then-

Mace Practice-10min

Training Log: 10/27/20

 AM Training:

Pause Back Squat + Back Squat: 3+3 @70%

Back Squat-4 @75%

2KB Alt Cleans(Gorilla Cleans)-16 Reps(53#)

Training Log: 10/26/20

 AM Training:

Barbell Cluster: 10-8-6-4-2 (135#)

T2B>              20-16-12-8-4

Lateral Burpee

-Then-

3 Rounds of:

Wall Ball-20 (20#/10ft)

Power Clean-5 (165#)

Lunch Training:

15min Heavy Bag:

Training Log: 10/25/20

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Morning PT: Alt Kettlebell Cleans, Suitcase Lunges and Leg Raises. . . #outdoortraining #kettlebellcoach #undergroundstrengthcoach #strongsunday #strengthandconditioning

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Oct 25, 2020 at 7:25am PDT

 AM Training:

6 Rounds of:

Alt Kettlebell Cleans-16(55#)

2KB Suitcase Lunges-16 Total

Dip Bar Leg Raises-16

-Then-

3 Rounds of:

Burpee-5

Push Up-10

Mtn. Climbers-20

Leg Openers-20

Hindu Squats-20

-Then-

3 Rounds of:

Kettlebell Lateral Swings-6-8 Reps Each Side(35#-55#)

Mace Flow-2min (10#)

PM Training:

4 Sets of:

Stone Over Yoke-4 (145#)

Back Squat-5 @70%

Training Log: 10/24/20

 AM Training:

Deadlift:

4 Sets of: 6 @70%

2 Sets of 3 @80%

Weighted Ring Pull Ups: 8-10 Reps(35#)

-Then-

Class WOD:

Buy in: 800M Med Ball Run(20#)

-Then;

2 Rounds of:

Hang Power Clean-10(135#)

Wall Ball-18

Deadlift-20

Assault Bike-19cal

HSPU-22

-Then;

Cash Out: 100ft Handstand Walk

PM Training:

2 Rounds of:

12min Heavy Bag

Training Log: 10/22/20

 AM Training:

Push Press:

4 Sets of: 6 Reps @77%

3 Sets of 4 Reps @82%

Renegade Rows: 16(8/8) 80# x 5 Sets

-Then-

5 Sets of:

Barbell Bent Rows: 12 Reps @160#

-Then-

4 Rounds of:

Kettlebell Swing + Snatch: 10+10 Each Arm: 53#

Mace Flow Practice: 10#

-Then-

Class WOD:

"Grace" Ladder:

Clean & Jerk-10 @135#

Clean & Jerk-10 @145#

Clean & Jerk-10 @155#

(6:45 RX)

-4min Rest-

12min EMOM: E/O

E: 12 Cal Bike

O: 10 Pistols + Max C2B Pull Ups

(75 C2B Pull Ups Total)

Training Log: 10/21/20

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Spicing up Push Ups with this variation. Good practice for One Arm Push Ups. . . #pushups #gainzz #fitlife

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Oct 21, 2020 at 9:04am PDT

AM Training

Power Snatch: Every 2min x8 Rounds:

Rounds 1&2: 5 Reps @70%

Rounds 3&4: 4 Reps @75%

Rounds 5&6: 3 Reps @80%

Rounds 7&8: 2 Reps @85%-90%

-Then-

Hang Power Clean: Every 2min x8 Rounds:

Rounds 1&2: 5 Reps @70%

Rounds 3&4: 4 Reps @75%

Rounds 5&6: 3 Reps @80%

Rounds 7&8: 2 Reps @85%-90%

-Then-

Mace Practice: 15min

-Then-

Hammer Push Ups 3 Sets of 6 Reps:

Training Log: 10/20/20

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First time playing with the Mace. Looking forward to getting better at these! . . #mace #strengthandconditioning #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Oct 20, 2020 at 5:55pm PDT

 AM Training:

Every 2min x6 Rounds:

Safety Bar Squat-5 @70#

-Then-

Log Clean & Press:

4 Sets of 6 Reps 

2 Sets of 3 Reps

-Then-

WOD:

6 Rounds of:

Assault Bike-10 Cal

Front Rack Lunges-10 (115#)

5 Rounds of:

Assault Bike-10 Cal

Push Press-10 (115#)

3 Rounds of:

Assault Bike-10 Cal

2DB Suitcase Step Up-10(50#/20"Box)

(26:12 RX)

PM Training:

Mace Practice: 20min

(10# & 15#)

Training Log: 10/18/20

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Outdoor Training with some Stone and Steel: Stone Over Shoulder, Axe Throwing, Stone Carry and Zercher Squats. . . #strongsunday #outdoortraining #stoneliftingcrew #axethrowing

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Oct 18, 2020 at 1:19pm PDT

 

AM Training:

5.5 Mile Run

Lunch Training:

7 Rounds of:

Natural Stone Throw Over Shoulder: 4-5-6-7-8-9-10 Reps

Axe Throwing(3 Axes)

-Then-

3 Rounds of:

Stone Front Carry(D)

Stone Zercher Squat-10

Training Log: 10/17/20

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Kettlebell Flow: Swing, Clean High Pull Snatch and Juggling. . . #outdoortraining #kettlebellcoach #flow #strengthandconditioning #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Oct 17, 2020 at 12:08pm PDT

 Lunch Training:

Mace Bell Practice-10min

-Then-

Kettlebell Flow-15min:

Swing. Clean, High Pull, Snatch & KB Juggling

-Then-

2 Rounds/3min Rest Between

12min: Heavy Bag

Training Log: 10/16/20

 PM Training:

Pause Partial(at knee) Deadlift + Deadlift 

1+1 x5 Reps x4 Sets @75%

1+1 x3 Resp + 3Sets @80%+

Decline Deficit Push Ups-18-20 Reps(30" Box 45+35# Plate Each Side) x6 Sets

Training Log: 10/15/20

 AM Training:

4 Rounds of:

90sec Max Rep Stone Over Yoke (145#/45")

-Then-

Class WOD:

0-5:00

200M Run

Swing(R)-12(70#)

5:00-10:00

Strict Press-5 (95#)

Strict Pull Up-5

-2min Rest, Then:

12:00-17:00

200M Run

Swings(R)-12

17:00-22:00

Push Press-5(135#)

Strict Chest 2 Bar Pull Up-5

-2min Rest, Then;

24:00-29:00

200M Run

Swing(R)-12

29:00-34:00

Push Jerk-5(155#)

Muscle Up-5

Training Log: 10/14/20

 AM Training:

3min EMOM of:

Power Snatch + Hang Power Snatch 2+2 @60%

-1min Rest-

5min EMOM of:

Power Snatch + Hang Power Snatch 1+2 @70%+

-1min Rest-

6min EMOM of:

Hang Power Snatch-2 Reps Unbroken @75% + 

(125)

-Then-

3min EMOM of:

Power Clean + Hang Power Clean 2+2 @60%

5min EMOM of:

Power Clean+ Hnag Power Clean 1+2 @70%+

-1min Rest-

6min EMOM of:

Hang Power Clean-2 Reps Unbroken @75%+

(180)

Lunch Training:

Mace Bell Practice: 10min

-Then-

Heavy Bag: 12min

-2min Rest-

Heavy bag: 5min No Gloves/Elbows/Knees/HB

Training Log: 10/13/20

 AM Training:

5 Rounds of:

Push Press-5 @75%

2DB Bent Rows-12 (90#/Straps)

-Then-

5 Rounds of;

1 Arm KB Swing-10L/10R (53#)

1 Arm KB Snatch-8L/8R (53#)

-Then-

3 Rounds of:

1 Arm KB Snatch-3L/3R (70#)

PM Training:

5 Rounds of:

Assault Bike-12 Cal

Strict Chest 2 Bar Pull Up-10

Deficit Decline Push Up-18 (30" Box/2x 45# Pates Each Side)

Training Log: 10/12/20

 AM Training:

Every 2min x 6 Rounds:

Safety Bar Squat-6 @69%

-Then-

5 Rounds of:

Bench Press-6 @72%

KB Hack Squat-12(53#)

-Then-

4 Rounds of:

Bench Press-4 @75%

2KB Alt Cleans-16(8/8) 53#

Training Log: 10/11/12

 AM Training:

Find a 3RM Deadlift

-Then-

For Time:

Double Under-90

HSPU-9

Clean & Jerk-9 (70%)

Double Under-80

HSPU-8

Clean & Jerk-8

Double Under-70

HSPU-7

Clean & Jerk-7

(10:41 RX)

PM Training:

3 x 5min Rounds of Heavy Bag

1x 5min Heavy Bag (Knees/ Elbows/HB Only)

Training Log: 10/9/20

 PM Training:

4 Rounds of:

Stone Over Yoke: 1min Max Reps @145#

-Then-

4 Rounds of:

Sled Sprint-200ft(100/100) 115#

Handstand Walk-18ft

-Then-

200 Cal Bike: SS-Cardio (50-58 RPM) 26:35 Easy Pace

Training Log: 10/8/20

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Heavy Swings! 175# x8 Reps x4 Sets at 130# Bodyweight. . . #swings #hardstyle #warriorlifestyle

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Oct 8, 2020 at 4:57pm PDT

 AM Training:

5min EMOM of

Power Clean + Hang power Clean 2+2 @60%+

-1min Rest-

4min EMOM of:

Power Clean + Hang Power Clean 1+2 @70%

-1min Rest-

6min EMOM of:

Power Clean + Hang Power Clean 1+1 @75-80%

-Then-

5 Rounds of:

1 Arm DB Snatch-5L/5R (80#)

Box Jump Over-5 (30")

-Then-

1 Arm DB Snatch: 2 Sets of 2L/2R (85#)

-Then-

Class WOD:

Bar Muscle Up: 1-2-3-4-5-6-7-8-9-10 Reps

Handstand Walk-24ft

PM Training:

2 Sets of:

T-Bar Swings-10 (150#)

4 Sets of:

T-Bar Swings-8 (175#)

Training log: 10/7/20

 AM Training:

5 Rounds of:

Double Under-24

Deadlift-12*

Hang Power Clean-9*

Push Press-6*

(Ladder Weight Each Round)

Lunch Training:

20min Trail Run w/ Natural Obstacles

-1min Rest-

10min Trail Run w/AR-15 @Ready

Training Log: 10/6/20

 AM Training:

5 Rounds of:

Log Push Press-8

Barbell Bent Rows-12 (Straps)

-Then-

4 Rounds of: 

Log Strict Press-6

Barbell bent Row-15 (Underhand Grip/ No Straps)

-Then-

5 Sets of:

Heavy Sled Push-100ft (50ft/50ft) (Add Weight Each Set)

-Then-

Keg Carry: 100ft (50ft/50ft Unbroken)

125# Keg x2 Sets

150# Keg x4 Sets

PM Training:

Front Squat: "Die Sets"

2 Sets of Max Reps Front Squat @75% (200#)

Set 1: 12 Reps

Set 2: 11 Reps

Training Log: 10/5/20

 AM Training:

5 Sets of:

T-Bar Swings-12 (125#)

PM Training:

10 Rounds of:

Three Pump Burpees-10

Jumping Lunges-16 Total

-Then-

50 Burpees

Training Log: 10/4/20

 AM Training:

Kettlebell Clean & Press Warm Up:

-Then-

Every 2min x7 Rounds:

Back Squat-6 @69%

-Then-

4 Rounds of:

Unbroken Pull Up Complex:

Neutral Grip Pull Ups-5 (Monkey Bars)

Lateral Monkey Bars-Right 10ft

Neutral Grip Pull Ups-5

Lateral Monkey Bars-10ft Left

Neutral Grip Pull Ups-5

Dip bar Push Ups-20

-Then-

3 Mile Run

Training Log: 10/3/20

 AM Training:

5 Rounds of:

Mixed Grip Bench Press-7 @65%

Weighted Ring Rows-15-20 (35# Plate/20" Box)

Training Log: 10/1/20

 AM Training:

5 Rounds of:

Weighted Pull Up-8 (53#)

Decline Push Up-18-20

(30"Box/2×45# Plates Each Side)

-Then-

Class WOD:

8 Rounds of:

500M Row/2min Rest:

(Damper Set at 6)

1: 2:01

2: 1:59

3: 1:58

4: 1:59

5: 1:57

6: 1:58

7: 1:56

8: 1:57

( Total Time: 30:09)

(Average: 1:58) Average Cals: 33)

PM Training:

5 Rounds of:

Farmers Walk-100ft (50ft/50ft Unbroken)

Husafell Stone Carry-40ft

Training Log: 9/30/20

 PM Training:

5 Rounds of:

Log Strict Press-7-8 Reps

Deadlift-5 @80-85%

Training Log: 9/29/20

 AM Training: 

Every 2min x 6 Rounds:

Safety Bar Squat-5 @65%-69%

-Then-

Close Grip Bench Press-7 @62%

2DB Bent Rows-12(90#)

-Then-

Pause Front Squat + Front Squat:

5+3 @50%

4+3 @55%

3+3 @60%

3+3 @70%

3+2 @75% (x2 Sets)

PM Training:

For Time: 

Assault Bike-30cal

2DB Thrusters-20 (50#)

Assault Bike-30cal

Devil Press-20

Assault Bike-30

DBall OS-20 (100#)

(18:50 RX)