7 December 2016 - Wednesday Warm up: Limber Eleven Operator Template (Week 4 - 75%) Bench Press: 160 for 3 sets of 5 Squat: 190 for 3 sets of 5* WPU: +20 for 3 sets of 5 *Warmed up with red and green bands around knees and ankles until 185 then after the work sets did 3 sets of 5 at 135 (with bands...

6 December 2016 - Tuesday

30 minute warm up on the bike followed by core. 7 to 1 around the world planks with red and green bands followed by 6 to be 1 stir the pots.

5 December 2016 - Monday A.M. Gym was packed and skipped the warm-up to grab a bench. Wish I didnt as the squats felt tight. Operator Template (Week 4 - 75%) Bench Press: 150 for 3 sets of 5* 160 for 3 sets of 5 High Bar Squats: 190 for 3 sets of 5 135 for 3 sets of 5** (Band Walks) WPU: +20 for 3 ...

How are all of the loaded carries treating you? I absolutely loved hex bar farmers walks before I quit going to the gym. I supersetted them with swings. My favorite finisher ever. I asked my wife for a home-built prowler and sled/wheelbarrow for Christmas :mrgreen: Lovin them man i'm gonna branch o...

3 December 2016 - Saturday

Meat Eater II (53 lb Kb)

10 Swings then 10 Burpees
60 seconds rest
10 rounds for time

Time: 15:03; last round took 33 seconds.

Core
Plank around the world with bands (red knees, green feet) for 7 to 1

Band Box Walks with red and green bands

2 December 2016 - Tuesday Warm up: Bike, Limber Eleven Operator Template (Week 3 - 90%) Bench Press: 195 for 3x3 High Bar Squat: 230 for 3x3** WPU: +50 for 3x3 Suitcase Carry (Dumbell): 80 lb for 50m 85 lb for 50m 85 lb for 50m **Bands around knees and ankles up to 185 followed by box walks Did WPU...

1 December 2016 - Thursday Physio Went to physio this morning and got some ART done and worked some core exercises I am going to throw into my routine from now on. Stir the pots for 5,4,3,2,1 and Banded Plank around the worlds (bands around knees and feet to fire the lateral hip muscles - lift righ...

30 November 2016 - Wednesday Warm up: Limber Eleven Operator Template (Week 3 - 90%) Bench Press: 195 for 3x3 High Bar Squat: 230 for 3x3 WPU: +45 for 3, 3 , 5** Farmers Carry: 95 lb per hand for 50m 95 lb per hand for 50m 95 lb per hand for 50m **After missing a rep with Fifty-five on Monday I wan...

Great log man! Hope your hip gets sorted out. How are you liking the loaded carries? I've been thinking about trying to program them into Operator + Black when I finish my BB block. Do you find that they clash with Deadlifts very much? Thanks man. I am really enjoying them. Fairly new to doing them...

28 November 2016 - Monday Warm up: Limber Eleven Operator Template (Week 3 - 90%) Bench Press: 195 for 3 sets of 3 High Bar Squats: 230 for 3 sets of 3 WPU: + 55 for 3, 3, 2 Suitcase Carry (Kettlebell): 53 for 100m 53 for 200m Hip crap aside this workout went the exact opposite of how I expected. T...