Oct 3rd - Testing

Sleep - 5.5 hrs, all after midnight Energy low Pre WO and during - 10g BCAA mixed w/ 1L water Workout (830AM) AM A. Back squat; build to a 1rm - 325 (335f - http://www.youtube.com/watch?v=2q5HGxIOAq4&feature=youtu.be) No leg drive out of the hole today, bar felt stable and solid on my back. Didn't get the 325 on video because I expected to go higher, lesson learned to tape all working sets. B. Drop of 85% and perform 1 amrap set @30x1 tempo - 3 reps @ 275lbs - http://www.youtube.com/watch?v=xI4p0n7w7ug&feature=youtu.be Very frustrated by this because the failure was not strength, it was balance. Dropped my head on the eccentric of the 4th rep and then coming out of the bottom came WAY forward on my toes, and didnt have the energy to fight it. Feel like I could have gotten at least 7-8 reps. C1. Weighted chin up; build to a max in 4 attempts - 88,114,123,128 http://youtu.be/gG6MZpIQ8zo C2. Strict press; build to a max in 4 attempts - 125,145,155,160(f) http://www.youtube.com/watch?v=SMfZvgkiE4E&feature=youtu.be http://www.youtube.com/watch?v=Pv_SIS-Fnac&feature=youtu.be D. Close grip bench press; build to a max - 245lbs - http://www.youtube.com/watch?v=D-mOSpz8ecE&feature=youtu.be No spotter, stopped here, would have been close to true max. Breakfast (1030AM) - 2 sausages, 2 eggs, 4oz greek yogurt (5gCHO) 1L Water throughout day Snack - 1 egg, 1 sausage PM Workout - (530PM) 50 strict HSPU for time - 7:20. rep scheme - 6 sets of 5, 3 sets of 3, singles. was at 25 reps at 2:30, then slowed down. some slow reps but no misses, tried to stay away from failure, maybe a little too much. 3 min rest 15min AMRAP 15 KBS 2pd 15 burpees 7 full rounds + 8 swings Painful right after the HSPU, no pop on swings and no turnover speed on burpees due to shoulder fatigue. all KBS unbroken, burpees SLOW. Breathing was high right from the start due to minimal warmup, took about 15 min afterward to feel normal again. PWO - 2 scoop progenex in 2 cups goat milk, 1 can sweet pot baby food (39g CHO) Dinner - bunless double burger w/ lettuce/tomato/onion/guacamole. extra sweet pot fries (~140g CHO) .5L water after total CHO today - 179g total H20 intake - 2.5L

New location

As of today, we will be switching over to the official DSC website for all future workout posts.

Please go visit the new site at http://www.daytonstrength.com.

Thanks for following us, onwards and upwards!

Training Oct 12

function

5 sets:
AMRAP push ups
rest 10 sec
20 KBS tough and constant
rest 2:30 b/t sets

being

Run 1 min @ 95% working on tall posture
rest walk 5 min
Run 1 min @ 95% working on clean touches on ground
rest walk 5 min
Run 1 min @ 95% working on breathing on last 30 sec and control
rest walk 5 min x 2

will

A. 20 leg less rope climbs for time
(leg less up and down)
B. GHD sit ups - 15 x 5; rest 1 min

Off to San Diego!

Wish me well, if anyone wants to ship my wife and dog to me, I might not return...

Training Sept 29

function

As many reps in 10 min:
Double Unders

being

Row 400 m @ 90%
rest 2 min
Row 400 m @ 95%
rest 2 min
Row 400 m @ 100%
+
Row 15 min @ easy pace

will

21,18,15,12,9 rep rounds for time:
Toes to Bar
Thrusters - 95#/65#

Training Sept 28

function

3 sets:
Press 3 tough reps - add weight per set
AMRAP strict chin ups
Row 250 m @ 80% effort @ sub max pace
rest 2 min
+
3 sets:
Push Press 3 tough reps - add weight per set
AMRAP strict chin ups
Run 200 m @ 80% paced effort
rest 2 min
+
180 sec FLR on floor

being

for reps:
30 sec thrusters - 95#/65#
30 sec rest
30 sec burpees
30 sec rest
30 sec Double Unders
1 min rest x 5

will

part 1:
A. Snatch - 5 sets of 2 - tough but solid; rest as needed
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. 15 chin ups COVP; rest 1 min x 4

rest 4+ hours

part 2:
Reverse Med Ball Toss
(throws @ 80,80,90,90,100%)
rest 1 min b/t sets - 8# shot preferred
+
Run 30 sec @ 90%
walk rest 30 sec brisk
Run 1 min @ 90%
walk rest 30 sec brisk
Run 90 sec @ 90%
walk rest 30 sec brisk x 4
(work on holding same pace no matter time)

Training Sept 27

nice

function

A. Clean - build to a tough 1 - go for a 1RM if you feel it - rest LONG b/t sets
B. Max Broad Jump - 5 attempts; rest 1 min b/t attempts
C. 100 wall balls for time (do amrap unbroken, then chip away, no pacing allowed)

being

part 1:
A. Clean and Jerk - 6 sets of 2 - aggressive weight but clean; rest as needed
B. Hang Power Snatch TnG x 10; rest 1 min x 3
C. 15 chin ups; rest 1 min x 4

rest 6+ hours

part 2:
Run 400 m @ 90%
rest 2 min x 5 - same pace per set

will

5 sets @ 90-95%:
5 muscle ups
5 HSPU
10 KBS - heavy
10 box jumps - mid thigh
15 double unders
15 row cals
rest walk 3-5 min b/t set
+
1 set all out:
10 burpees AFAP
25 double unders
10 burpees AFAP
25 row cals