Andrew Dube Posted May 17, 2020 Author Share Posted May 17, 2020 Saturday May 16, 2020 Technique deadlifts 330×1×5 EMOM block pulls 15" (straps, belt) 400×4, 420×4, 430×6 Axle clean and push press (one clean) 130×10×3 Yoke + sandbag carry + load 440×30'+30'+150×60'×3 rounds Sunday May 17, 2020 A1 slim lever 10×5×3 A2 plate crucifix hold 5×60s×3 A3 hanging l-sit 30s×3 Axle deadlift 290×2×5 B1 gorilla rows 70×1/1×10×2 B2 standing arm over arm sled pull 50×100'×2 B3 tuck ring support hold max time×2 5 standard tens tight on a pipe 1/1×17 EMOM add 1lb every minute until miss then strip and start over, after second miss strip and AMRAP 100 2H swings 48kg (50,30,20) 100 sledgehammer swings 16lb 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted May 19, 2020 Author Share Posted May 19, 2020 (edited) Tuesday May 19, 2020 Deadlift (straps, no belt) 345×6 (belt) 375×4, 400×2×2 A1 SSB squats (pause, no belt) 255×4 (belt) 275×4 (no pause) 275×4, 295×4 A2 pullups (pause at top) BW×8×3 B1 handstand holds facing fall 30s×3 B2 ring rows BW×12×3 C1 glute ham raise BW×8×3 C2 reverse lunges 50lb vest+26kg KB+5lb chains×8/8×3 C3 switches beast to crab 4/4×3 Edited May 19, 2020 by Andrew Dube 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted May 21, 2020 Author Share Posted May 21, 2020 Thursday May 21, 2020 Log C+J 200×2, 205×2, 210×1 Log strict press 150×3×2 A1 archer pushup 8/8×3 A2 crab reach 1/1×3 A3 pushups 20, 17, 15 B1 cable rows 30+yellow×12×2 B2 triceps pushdown 30+yellow×12×2 Circus DB 90×60s×3, 60s rest alternate arms each rep Reverse flyes (pause) 5×20×2 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted May 24, 2020 Author Share Posted May 24, 2020 Saturday May 23, 2020 Started with some "garden cardio". Moved a cubic yard each of mulch and dirt after splitting a delivery with our neighbor. Technique deadlifts 340×1×5 EMOM Axle clean and push press (one clean) 150×7,7,6 Yoke + sandbag carry + load 490×30'+30'+200×60'×3 rounds Atlas stones over yoke (50") 275×6 (big PR!), 250×6 in 60s Sunday May 24, 2020 A1 slim lever 10.5×5×2 A2 hanging l-sit 20s×2 B1 technique log C+J 160×1×5 (pause in dip) B2 Axle deadlift 295×2×5 5 standard tens tight on a pipe 1/1×22 EMOM add 1lb every minute up to 60 then strip and start over, negatives as necessary C1 crawling forwards 50' + backwards 50' ×3 C2 standing arm over arm sled pull 50×100'×3 C3 tuck ring support hold max time×3 I've missed logging a few runs but I'm still getting out at least once a week with Adrian. I'm way behind on my reading goal however with about 40 pages left to finish off April's book... 2 Quote Link to comment Share on other sites More sharing options...
JHenze646 Posted May 24, 2020 Share Posted May 24, 2020 Cubic yard doesn’t sound metric... congrats on the stone pr. 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted May 24, 2020 Author Share Posted May 24, 2020 1 hour ago, JHenze646 said: Cubic yard doesn’t sound metric... congrats on the stone pr. Thanks, coach programmed 6 reps in as many sets needed And cubic yard is how they're sold here. This flow chart might help. Technically a volume but I think if you look under distance/not height/not long/for work it fits! 3 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted May 26, 2020 Author Share Posted May 26, 2020 Tuesday May 26, 2020 Deadlift (straps, no belt) 360×5 (belt) 390×3, 415×1 405×5 A1 SSB squats (pause, no belt) 265×3 (belt) 285×3 (no pause) 300×4 A2 pullups (pause at top) BW×8×3 B1 pike HSPU 31"×4×3 (foot elevation above paralettes) B2 ring rows BW×10×3 C1 glute ham raise BW×8×3 C2 reverse lunges 50lb vest+32kg KB×8/8×3 C3 switches beast to crab 4/4×3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted May 28, 2020 Author Share Posted May 28, 2020 Thursday May 28, 2020 Log C+J 195×1×5, 175×8 Log strict press 135×7×2 A1 archer pushup 8/8×3 A2 crab reach 1/1×3 A3 pushups 20, 16, 14 B1 cable rows 30+yellow×12×2 B2 triceps pushdown 30+yellow×15×2 Circus DB 95×30s×4, 30s rest alternate arms each rep Reverse flyes (pause) 5×20×2 Happy to report I finished April's book and am 1/4 through May's: a reread of one of my all time favorite books Ishmael. 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted May 31, 2020 Author Share Posted May 31, 2020 Saturday May 30, 2020 Technique deadlifts 330×1×5 EMOM block pulls 15" (straps, belt) 430×3, 440×3, 450×2 Axle clean and push press (one clean) 140×8×3 Yoke + sandbag carry + load 440×30'+30'+200×60' 490×30'+30'+200×60' 520×30'+30'+200×60' 490×30'+30'+200×60' Sunday May 31, 2020 Technique log C+J 160×1×5 Axle deadlift 300×2×5 Blob50 holds with one finger assist 10s×4 Grab ball up to 85/90 then 75×1/1×10 2.5 DB wrist curls 30×20/20×2 Some KB juggling with 14kg 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 3, 2020 Author Share Posted June 3, 2020 Tuesday June 2, 2020 deload week Deadlift (straps, no belt) 335x5x3 A1 SSB split squats (front foot elevated) 140x5/5x3 A2 pullups (pause at top) BW×5×3 B1 pike HSPU 31"×6×3 (foot elevation above paralettes) B2 ring rows BW×10×3 C1 glute ham raise BW×8×2 C2 reverse lunges 50lb vest+26kg KB×10/10x2 C3 switches beast to crab 4/4x2 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted June 3, 2020 Share Posted June 3, 2020 (edited) I've never seen split squats with front leg elevated. How high do you have it... bench? Edited June 3, 2020 by Mike Rinderle Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 3, 2020 Author Share Posted June 3, 2020 2 hours ago, Mike Rinderle said: I've never seen split squats with front leg elevated. How high do you have it... bench? If you search youtube you can find lots of examples. I'm using a 3" box but you could use any height depending on your mobility/ how much you want to stretch the rear hip. I probably need another 3" to get my front leg hamstring to my calf. It's effectively a loaded front splits for the rear leg. My coach programmed these for me but I will continue to use them in the future. 1 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 5, 2020 Author Share Posted June 5, 2020 Thursday June 4, 2020 Log C+J 210x1, 215x1, 215 miss, 205x1 A1 archer pushup 6/6×2 A2 crab reach 1/1×2 A3 pushups 12x2 B1 cable rows 25+yellow×10x3 B2 triceps pushdown 25+yellow×10x3 Circus DB 90×60s×2, 60s rest alternate arms each rep C1 rope climb practice 30ftx2 C2 Reverse flyes (pause) 5×12×2 Back on track with my reading. Finished Ishmael in 5 days and now 60 pages into June's read The Story of the Human Body by Daniel Lieberman. 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 7, 2020 Author Share Posted June 7, 2020 Saturday June 6, 2020 Technique deadlifts 340×1×5 EMOM Axle clean and push press (one clean) 150×5×3 Yoke + run + sandbag carry + load 490×30'+200×30'×2 rounds Atlas stones over yoke (50") 275×4,2 250×4 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 7, 2020 Author Share Posted June 7, 2020 Sunday June 7, 2020 A1 technique log C+J 170×1×3 A2 Axle deadlift 260×1×3 B1 crawling forwards 50' + backwards 50' ×2 B2 standing arm over arm sled pull 50×100'×2 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 10, 2020 Author Share Posted June 10, 2020 Tuesday June 9, 2020 New training block started today Deadlifts (straps, no belt) 345×7, 370×5 (belt) 400×3×3 SSB pause squats (no belt) 265×3 (belt) 285×3 (no pause) 300×3 A1 pike HSPU 31"×6×3 A2 pullups (pause at top) BW×6×3 A3 crab reach 1/1×3 B1 single leg RDL 3" deficit 26kg×6/6×2 B2 rear foot elevated split squat BW×12/12×2 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 12, 2020 Author Share Posted June 12, 2020 Thursday June 11, 2020 Log C+J 175×5, 185×3, 195×2×2 Log strict press 135×6, 125×10 A1 archer pushup 8/8×3 A2 log rows 160×10×3 A3 side kick throughs 2/2×3 B1 DB rows 80×10/10×2 B2 triceps pushdown 35+yellow×15,12 Sandbag over shoulder 150×60s×2 (60s rest) 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 14, 2020 Author Share Posted June 14, 2020 Saturday June 13, 2020 Block pulls 15" (straps, belt) 400×5, 420×3, 420×8 Axle push press 150×8×3 Farmers 30' + tire flip 500×6 flips 4 rounds: 195, 220, 245, 270 Atlas stones over yoke (53") 275×1,2,1 250×2 bunch of missed loads at this new height Sunday June 14, 2020 A1 slim lever 8×8/8×3 A2 L sit to shoulder stand ×2×3 B1 log C+J 170×1×5 B2 axle deadlift 305×1×5 C1 lateral apes 100'×2 C2 standing rope pulls 50×100'×2 D1 thick grip reverse curls 65×10×2 D2 grab ball cable rows 20+yellow×10/10×2 E1 blob trainer 25×1/1×8×3 E2 incline bench DB curls (fat grip) 20×12×3 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 17, 2020 Author Share Posted June 17, 2020 Tuesday June 16, 2020 Deadlifts (straps, no belt) 365×6 (belt) 380×4, 415×2×3 SSB pause squats (belt) 265×4, 275×4 (no pause) 290×4 A1 pike HSPU 31"×7×3 A2 pullups (pause at top) BW×7×3 A3 crab reach 1/1×3 B1 single leg RDL Bw×6/6×2 B2 rear foot elevated split squat 14kg×10/10×2 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 18, 2020 Author Share Posted June 18, 2020 Thursday June 18, 2020 Log C+J 180×4, 185×4, 190×6 Log strict press 145×4, 135×8 A1 archer pushup 8/8×3 A2 log rows 170×10×3 A3 side kick throughs 3/3×3 B1 DB rows 80×10/10×3 B2 triceps pushdown 35+yellow×15,15,12 Sandbag over shoulder 150×60s×3 (60s rest) 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 21, 2020 Author Share Posted June 21, 2020 Saturday June 20, 2020 Block pulls 15" (straps, belt) 430×2, 440×2, 450×2 Axle push press 155×6,7,8 Farmers 30'+30' + tire flip 500×4 flips 3 rounds at 245 Atlas stones over yoke (53") 250×3,3,4 2 Quote Link to comment Share on other sites More sharing options...
anwnate Posted June 22, 2020 Share Posted June 22, 2020 1 hour ago, Andrew Dube said: Saturday June 20, 2020 Block pulls 15" (straps, belt) 430×2, 440×2, 450×2 Axle push press 155×6,7,8 Farmers 30'+30' + tire flip 500×4 flips 3 rounds at 245 Atlas stones over yoke (53") 250×3,3,4 Jeez...I got exhausted just reading all that. BTW, how did you acquire the tire? 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 24, 2020 Author Share Posted June 24, 2020 Tuesday June 23, 2020 Deadlifts (straps, no belt) 360×5 (belt) 395×3, 425×1×2, 405×8 SSB pause squats (belt) 275×3, 295×2, 315×1×2 A1 pike HSPU 31"×8×3 A2 pullups (pause at top) BW×8×3 A3 crab reach 1/1×3 B1 single leg RDL 26kg×6/6×2 B2 rear foot elevated split squat 22kg×10/10×2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted June 24, 2020 Author Share Posted June 24, 2020 On 6/21/2020 at 8:53 PM, anwnate said: Jeez...I got exhausted just reading all that. BTW, how did you acquire the tire? It's a used tractor tire that was left in a ditch near my friends family farm. It was covered in ants and grass. I have a 200lb tire too I found similarly abandoned on the side of the road over a decade ago. I can ratchet strap them together if I need something a bit heavier. 1 Quote Link to comment Share on other sites More sharing options...
anwnate Posted June 24, 2020 Share Posted June 24, 2020 20 minutes ago, Andrew Dube said: It's a used tractor tire that was left in a ditch near my friends family farm. It was covered in ants and grass. I have a 200lb tire too I found similarly abandoned on the side of the road over a decade ago. I can ratchet strap them together if I need something a bit heavier. Sometime in 2030...Andrew forgoes tire flipping and starts flipping entire tractors. 1 Quote Link to comment Share on other sites More sharing options...
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