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

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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

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-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

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-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

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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#)