May 29, MMXVIX
Dynamic warmup
Deadlift-Sadiv sets (Sadist sets)
135 x 3
225 x 1
240 x 1 x 24 sets in 12 minutes
Dbl Kb clean and press: 45's x 1; 50's x 1; 60's x 1
Atlas pushups: 1 x 10
Seated band rows: 2 x 10
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Ironwarrior's New Log
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ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
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ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 2, MMXIX
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 3
Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10
Back planks: 2 x 30 seconds
Ab wheel rollout: 2 x 5
2 sets Sun Salutation: added this for more mobility work
Stoney lunges
Windmill-T's
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 3
Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10
Back planks: 2 x 30 seconds
Ab wheel rollout: 2 x 5
2 sets Sun Salutation: added this for more mobility work
Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
-
ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 5, MMXVIX
Dynamic warmup
Deadlift
135 x 3
225 x 1
260 x 1 x 5 sets
Kb clean and press: 45 x 1; 50 x 1; 60 x 1
Snatch-grip RDL: 1 x 8
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Lying spinal decompression
Dynamic warmup
Deadlift
135 x 3
225 x 1
260 x 1 x 5 sets
Kb clean and press: 45 x 1; 50 x 1; 60 x 1
Snatch-grip RDL: 1 x 8
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Lying spinal decompression
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
-
ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 9, MMXIX
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 160 x 1
Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10
Back planks: 2 x 30 seconds
Ab wheel rollout: 2 x 5
2 sets Sun Salutation: added this for more mobility work
Stoney lunges
Windmill-T's
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 160 x 1
Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10
Back planks: 2 x 30 seconds
Ab wheel rollout: 2 x 5
2 sets Sun Salutation: added this for more mobility work
Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
-
ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 12, MMXVIX
Dynamic warmup
Deadlift
135 x 3
225 x 1
275 x 1 x 5 sets
Kb clean and press: 45's x 2; x 3; x 5
Snatch-grip RDL: 1 x 10 @ 140lbs
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Lying spinal decompression
Dynamic warmup
Deadlift
135 x 3
225 x 1
275 x 1 x 5 sets
Kb clean and press: 45's x 2; x 3; x 5
Snatch-grip RDL: 1 x 10 @ 140lbs
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Lying spinal decompression
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
-
ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 16, MMXIX
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 160 x 1
Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10
Back planks: 2 x 30 seconds
Ab wheel rollout: 2 x 5
2 sets Sun Salutation: added this for more mobility work
Stoney lunges
Windmill-T's
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 160 x 1
Two-hand KB swings: 70 x 10; 60 x 10; 50 x 10
Back planks: 2 x 30 seconds
Ab wheel rollout: 2 x 5
2 sets Sun Salutation: added this for more mobility work
Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
-
ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 19, MMXVIX
Dynamic warmup
Deadlift
135 x 3
225 x 2
290 x 1 x 3 sets
Kb clean and press: 45's x 2; x 3; x 2; x 3
Snatch-grip RDL: 1 x 10 @ 150lbs
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Lying spinal decompression
Dynamic warmup
Deadlift
135 x 3
225 x 2
290 x 1 x 3 sets
Kb clean and press: 45's x 2; x 3; x 2; x 3
Snatch-grip RDL: 1 x 10 @ 150lbs
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Lying spinal decompression
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
-
ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 23, MMXIX
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 170 x 1
One-hand Kb snatch: 35lbs x 3; 45lbs x 3; 50lbs x 3 each side
Back planks: 2 x 30 seconds
Ab wheel rollout: 2 x 5
Pinch grip 45's x 30 seconds
Stoney lunges
Windmill-T's
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 170 x 1
One-hand Kb snatch: 35lbs x 3; 45lbs x 3; 50lbs x 3 each side
Back planks: 2 x 30 seconds
Ab wheel rollout: 2 x 5
Pinch grip 45's x 30 seconds
Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
-
ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 26, MMXVIX
Dynamic warmup
Deadlift
135 x 3
225 x 2
275 x 1
315 x 1
330 x 1
Kb clean and press: 45's x 2; x 3; x 2; x 3
Snatch-grip RDL: 2 x 5 @ 155lbs
Sledgehammer grip work-3 sets (finger walks up and down the handle)
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Lying spinal decompression
Dynamic warmup
Deadlift
135 x 3
225 x 2
275 x 1
315 x 1
330 x 1
Kb clean and press: 45's x 2; x 3; x 2; x 3
Snatch-grip RDL: 2 x 5 @ 155lbs
Sledgehammer grip work-3 sets (finger walks up and down the handle)
Ab wheel rollout; 2 x 5
Stoney lunges
Windmill-T
Lying spinal decompression
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
-
ironwarrior1
- Posts: 2463
- Joined: Sun May 07, 2006 12:02 pm
- Location: Elysian Fields
Re: Ironwarrior's New Log
June 30, MMXIX
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 170 x 1
One-hand Kb snatch: 35lbs x 3; 45lbs x 3; 50lbs x 3 each side
Back planks: 2 x 30 seconds
Med ball figure-8's: 3 x 30 seconds
Sledgehammer finger walks x 3 sets
Stoney lunges
Windmill-T's
Dynamic warmup
Zercher squat: 110 x 1; 120 x 1; 130 x 1; 145 x 1; 170 x 1
One-hand Kb snatch: 35lbs x 3; 45lbs x 3; 50lbs x 3 each side
Back planks: 2 x 30 seconds
Med ball figure-8's: 3 x 30 seconds
Sledgehammer finger walks x 3 sets
Stoney lunges
Windmill-T's
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.
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