**#thegrind**

Reminders:

1) Please make sure to continue to monitor your resting heart rate (BPM) upon waking every morning.

2) Stay on top of your recovery and listen to your body. We’re entering into an intense 5-week cycle, and if you don’t stay 2 steps ahead of your training, it will eat you up.

3) We are creeping closer to competition season. How do you stack up? Are you doing what you need to do to reach your goals?

**Week 16 Training: 13.10.24**

**Strength**

A1. 2×5: Deadlift @ 85% – E2M

A2. 2×5: Bench Press @ 85% – E2M

*Notes: Alternate between your sets of deadlifts and bench presses. This means that you will need to be warmed up to 85% on both before you begin. Start a new movement every 2 minutes. *

**Auxiliaries **

B1. 2×10/10: Kettlebell Bulgarian Split Squats – Heavy but Unbroken – E60S

B2. 2×10: Weighted Pull-Up – Heavy but Unbroken – E60S

B3. 2×10: Glute-Ham Raises – Bodyweight – E60S

*Notes: Start a new movement every 60 seconds and stay on the clock.*

**Durability**

*C. 15 minute sled drag @ 35/15 – 7.5 forward, 7.5 backward*

Notes: Try to make this one continuous piece without stopping. If you have to stop, make it brief. You should split up the time half and half — forward-facing and rear-facing.

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*Related*

Do work

Did work

Goin’ to work

Went a little light because of weekend competition

A) 315/225

B) 24kgs/35lbs/BW

C) Done

Deadlift – 435

Bench – 250.255

BSS – Two pood KBs

WTD PU – 20 (two heavy).10

GH – Ha – did one and cramped up.

Sled – done

Stayed home and rested. Shoulder is acting up and bit and i was worried that heavy deads and bench would exacerbate it. Instead did a bunch of shoulder stretches.

We all know you did plenty of exacerbating this morning…

Heeeyyyy-ooooo

A1) 345– Too easy. I need a new DL 1RM

A2) 265– 4f/3f. Maybe I need a new BP 1RM, too. Sucks.

B1) 1.5 pood

B2) BW 9/9

B3) Done. That was fun!

C) Did you know that sled dogs have the highest recorded VO2max of any mammal? 240 mL/kg/min. What’s that? Oh, you don’t care. Well, I dragged the sled anyway.

A1) 135

A2) 90

B1) 15#

B2) BW

B3) not so good at this

C) done

A1) 405

A2) 245 & 235

B1) 1.5 pd

B2) Partner Shoulder Pull Downs & 25 DB

B3) Done

C) DND… Work

A1) 365

A2) 265/275(5f)

B1) 1.5 pood

B2) Partner Shoulder Pull Downs & 25 DB

B3) Done

C) Done

a) 365

b) 195

c) 35lb

c2)1.5

c3) BW will add weight next time. lamb and tunafish

a1) 345

a2) 190

b1) 35#

b2) 10#

b3) BW 4 (with assistance)/ 5 (ugly but unassisted)

+ straight leg deadlifts to top off reps

c) Done

A1) 315

A2) 210

B1) 1.5 pood

B2) BW

B3) 1 (PR!) subbed w/ straight leg DL

C) done

A1) 305

A2) 190

B1) 1.5pood

B2) 35#

B3) BW

C) Done

A. 155 – I need a new DL 1rm

A2. 80

B1. 15#

B2. Body weight

B3. Done

C. Done

Hear that, coach? That’s two of us!

A1) 305

A2) 205

B1) 53#/35#

B2) 10# for 5 and BW for 5

B3) Done

C) Done

A1. 200# – felt heavy today … ugly form on my last couple reps.

A2. 80

B1. 16kg

B2. red band

B3. bw

C. Done

A1) 405

A2) 275

B1) 2 red KBs

B2) BW

B3) BW

C) Done

A) Deadlifts 2 x 5 @ 365

A2) Bench 2 x 5 @ 185

B1) poods bulgarian split squats

B2) Bodyweight pullups

B3) GHD done

D) will do later – had to get on a conference call

A1) 275

B2)225

B1) 1.5 Pood

B2) 35 # / 25#

B3)BW

C)Done broski

A) 455

B) 255, 275

C) 35×2, 25#, BW

D) Done!

A1) 145#/165# — easing my back into heavier weights

A2) 95#

B1) 15#x2 Felt awkwardly bafoonish with this one for some reason

B2) red band

B3) done

C) done

a1) 260

a2) 120

b1) first set 5 each leg at 35, second set 10 each leg

b2) 10lb db

b3) done

c) done, with cora for 2/3