Jordan Stanley Special
1a 3×8 DB squat jump @ 25#
1b 3x4ea pistol squat
1c 3×6 sumo squat reach
2a hang clean 1×4 @ 135, 3×2 @ 185, 205, 205#
2b 3×8 ab wheelies
2c 3×10 wall slides
3a back squat 1×8 @ 185, 1×5 @ 225, 3×3 245, 265, 275#
3b 3×6 incline DB bench @ 70#
4a 3x6ea DB SLDL @ 40#
4b 3×4 (L, R, both) DB bench @ 70#
Off the operator train because work travel.
Missed last two days so u Kno I had 2 blast the legs.
10 min spin >100rpm
Work up to 2×3@265
Then, 3×3 pause squat @ 225
Then, 2×5….1 ladder down front squat back squat
Then 10 rounds 20 yard sled push @ 4 plates 4 pull ups
3 rounds
3min stair climber
15 pushups
10 rounds, 30 sec rest between rounds
4 BB bench @155#
6 pull-ups
8 pushups
10 rounds no rest between rounds
5 tire flips
10 back squats @110#
200m row sprint
Sauna
Dynamic W/u
Then:
Bench – 3×5 @ 135, 185, 205#
2x 2-3-5 @ 225#
Then:
Bat wings @ 65# 10x 5sec holds
Then:
SA OH press 2x 2-3-5 @ 40#
Then:
5x barbell Complex 3 reps each of row, clean, front squat, press, back squat, good morning
1-3 @ 95#, 4-5 @ 115#
Then:
Back squat 1×30 @ 95# (dropped down because I am sore af from running)
3 rounds
Stair climb fast pace 3:00
KB stuff
4 rounds
40 yard weighted sled push
10 thrusters @100#
10 MB slams @20#
400m run
1:00 rest
OTF with the wife
Tread:
5min run for distance (held 6:30 for 2min, 6:00 for 2 min, 5:30 for 1 min)
2.5min base (7:00) pace
3min push (6:30) pace
2min base pace
90sec push pace
90sec base pace
30sec All out (5:00) pace
Rower:
All under 1:50/500m pace
800m + 20 MB ground to press
2x 400m + R1 20 MB GP, R2 10 MB GP
2x 200m + R1 20 MB GP, R2 15 MB GP
Floor:
2 rounds
10ea alt shoulder press @ 30#
10x KB swing @ 60#
10x scissor crunches
2 rounds
20x push ups
10x jump squats
10x leg lifts
Back from the great state AZ. Battling a slight back injury currently so I’m tryna keep it docile.
Row x 30 min
Ski Erg x 5 min (3 rounds)
Operator Fitness Day 9: Complementary Circuit
Squat play
Louder than 10:
11 rounds (5 Ball slams @ 40, 10 push ups, 15 KB swings @ 24kg)
Then a 800m run with the doggie for good measure
10 min treadmill walk 3.3 speed, 12 elevation
Repeat 5x:
15 KB swing @62#
200m row
15 pushups
200m row
15 KB goblet squat @62#
200m row
10 pull-ups
200m row
Rest 1:00
Then:
10min stair climb
Sauna
Week 5 day 1
Another week of heavy singles and drop sets coming up.
A few heavy single snatches today at 94% (145lb)
Some cleans to 80% (195lb) and two lighter doubles
Ended with split jerk, back squat, and supersets of back ext. with db RFESS
Don’t have a competition or anything to go to but there’s gonna be a killer max out Friday at the end of this week or next, I think.
SeaLab Fitness 