14.04.09

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Team. Teammates. Self.

Week 40 Training: 14.04.09

A. Deadlift: 3×10@70 – Unbroken – Touch & Go – Every 3 Minutes

12 Minutes to Complete:
B1. 3 x ME: Narrow Grip Bench Press @ Bodyweight – Rest As Needed
B2. 3 x ME: Strict Pull-ups @ Bodyweight – Supinated Grip – Rest As Needed

Notes: Manage your own rest. You must complete all 3 rounds in the 12-minute time period. These should be TRUE max effort sets.

C1. 2 x 2-Rep Right & Left: Overhead Box Step-Up Matrix @ 45/35# & 20″ Box
C2. 2 x 200m: Sled Drag @ Heavy (100 Forward / 100 Backward)

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26 comments on “14.04.09
  1. Max says:

    A) done @ 320#
    B) work

  2. randallgatkinson says:

    A) 335
    B1) 10/6/6
    B2) 12/8/6
    C) Work

  3. Alyson says:

    A) Done @ 170
    B1) 2/3/4
    B2) 14/10/11
    C) Step-ups: done, Sled drag with 90#

  4. Jeff V says:

    A) 395 – failed on the last rep of the 3rd set.
    B1) 10/7/4 @200
    B2) 10/8/5
    D) done

  5. Feliz says:

    A) 95# – 75 reps
    B1) 7/7/6 @ 95
    B2) 4/4/ ran out of time
    C) done
    D) sled drag with Gabby on the sled

  6. Chad Fisher says:

    A) 295
    B1) 8/7/7 @205
    B2) 10/10/8
    C) Done

  7. Russ Laing says:

    A. 315
    B. 5/5/5 at 190
    C. 11/10/7
    D. did one sled drag

  8. Brandon mayernik says:

    A. 375
    B. 10/8/5 @215
    15/8/6
    C1. Done
    C2. Not done

  9. mlubke says:

    A) 285
    B) No bench. Pullups: 15,12,11
    C) Done

  10. MarkB says:

    A) 255
    B1) 5 / 5 / 3 @ 195
    B2) 8 / 7 / 6
    C1) done
    C2) done

  11. jeremykampen says:

    A) 375
    B1) 13/9/8
    B2) 16/12/10
    C) did sled drags with Dru

  12. drusellers says:

    A) 295
    B1) 3/3/3 @ 190
    B2) 4/6/10
    C) Did one epic sled drag w/ Chloe

  13. Morgan says:

    a) 275
    b1) 5 / 5 / 5 @ 135
    b2) 5 / 5 / 5
    c) One sled drag w/ 135#

  14. Chels says:

    A. 225
    B. BP 10/7/6
    Pull ups 14/10/8
    C. Done
    D. 15 min jog with KP

  15. A) done @230
    B) 8/9/7 @115, 3/3/3
    C) done and done

  16. Reid says:

    A) 365
    B1) 21/17/16 @ 185
    B2) 16/15/12
    C1) Done
    C2) Tire drag with 3 45# plates stacked on top

  17. Brett Bolus says:

    A) 280
    B1) 15/10/5 @ 175
    B2) 15/9/8
    C1) DB arm matrix thingy.
    C2) done w/ 3 45’s

  18. Jason says:

    A) 3×20 Back Extensions on GHD
    B1) 20/10/7 @ 175
    B2) 22/12/10
    C1) Done
    C2) sled + 115

  19. Macon Stokes says:

    A) 220
    B1) 2 @ 175 (this was previous 1RM), 5/4 @ 155
    B2) 11/12/8
    C1) Done
    C2) Tire + 70 dragged

  20. coachjeffmck says:

    315
    15/9/6 @175
    16/11/9 strict pull-ups
    Sledded and stepped

  21. Soy Leche says:

    A) 235 Cake weight
    B1) 21/10/15 @ 155 YOU MIRIN?
    B2) 20/ 10 Bar fell off the wall soo…..

  22. kelli pugh says:

    A. 175
    B1. 5/5/5 @110
    B2. 6/6/6
    C. done

  23. ikantola says:

    a) 225
    b1) 7-9-8 @ 115
    b2) 12-10-10 (maybe?)
    c1) done
    c2) done @ 225ish

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I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
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