New training log

[KettleBellFreak]

2 days of bouldering. Hangboard work day 1 was rough, volume boulders w 6 v5s was a total PR. Stopped short of being totally gassed

Today was legs
Box jumps
Rdl c 25s 2x4 to 30"
Weight vest 30# 2x4 to 30"
Rdl c 30s x5 to 36"
Weight vest 30# x5 to 36"

2 3/8 axle deads
197 2x8
247 2x8
287 3x2
Single arm assisted reps with ~150 3x5 each arm

Good mornings
185 3x8

Front squats no belt ATG trying to go fast
135x8
165x8
195x8
225x8 bodyweight at 201 these days.

Banded pull ups w iso hold at top 4x4

Leg press
3 sets, single leg x20 each ss x20 double 1.5 plates/2 plates/2.5 plates

30 min bike in sweats

[KettleBellFreak]

Only three training days. Making em count this week

Yesterday was 5x 100ft of 5.11-5.10 climbing at the gym, one hard 5.12, crack trainer, 2 and three finger pull up combos

Today was shoulders andlegs

Back squat thruster, no belt
95 2x8
145x6
165x8
185x8
195x8

Front squat no belt
225x3x5x8x8

Inch wrench up to 87.5 3x2 each hand

Kb swing ss battle ropes (never used these, really good shoulder burn and cardio)

Run 2x .5miles @7.4mpbh , 3x .25 miles 7.4/7.6/6.5

[KettleBellFreak]

Warm ups

Back squat thrusters
95x5
115x5
135x5
155x5
175x5

Single arm deads axle
155 3x3 each arm
215 3x5 each arm

Axle deads
315x8
325x5
355x3
Mixed grip 365 2x8

4 sets Pull ups x8 ss heavy cable inch wrench row x8 each arm

[KettleBellFreak]

Light legs this week.

Zipper drill 5x1'

Banded kb swings - band at hips glute killer
50# + light band x30
80# + 50lb band 4x30

Alternating lunges bodyweight
X30, 3x40

Box jumps ss 70# goblet squat
X8x12 ss x12x12 24 inch
3x8 ss x12 30 inch

Sandbag carry x100m ss leg press x30 reps - 5 rounds

Bike x20min

[KettleBellFreak]

Friday was running and rehab

Yesterday pinch

Landmine press warm up
45x8 each arm
65x8 each
85x8 each
95x8 each

Worked up to 70 3x3 3" block single hand
Worked up to 155 4x5 3" block two hands

Inch wrench curls
60# x3x5x8x10 each hand

Three finger farmers,little fingers
2x100m each hand 35#
X100m each hand 50#
2x50 each hand 80#
Static holds 100# 2x10 breaths

Bottom up press holds overhead
2x30sec 35#
3x20sec 50#

Pull ups

Bike

[KettleBellFreak]

Today was serious conditioning

Bike x12 min getting sweaty

Stretching
Landmine lunges 4x10 each side

Back squat
185x20
205 2x20

Banded sandbag lift (8 reps then flip the ba) ss push ups
4x16 120lb ss x12

Curls ss extensions to chill elbows

Banded incline walk x15 min 45# resistance. Glutes are gone

Balance and ab roller

[Altered Beast]

Nice work!

What is a Back Squat? Is that a Conjugate variation of the Squat?