Heavy Steppin’

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 30 Trunk Rotations
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (3″)
  • 250/200m Standing BikeErg

In the third round I did 30 mountain climbers instead of the hops because it felt like my calf was about to give out.

Strength

  • 20 Double DB Box Step-ups (30#)
  • 3 Sets
    • 12 Double DB Box Step-ups (35-40-45#)

These were rough after the other two pieces.

Run ’em

I warmed up with about 30 PVC pass through.

Back

4 Sets

  • 12 Banded Strict Pull-ups (red + blue)
  • 90s Rest

3 Sets

  • 10 Lat Pulldown (104#)
  • 10 Seated Bent Over Back Fly (30# DBs)

3 Sets

  • 8/8 Seated Single Arm Row (60#)
  • 8 Seated Rows (115#)

Conditioning

6 Sets – E90S

  • 30s TrueForm Run

My distances were 0.12, 3×0.13, 2×0.14 km.

Midline

3 Sets

  • 10 Leg Lifts (5# ankle weights)
  • 20 Bicycles (5# ankle weights)
  • 10/10 KB Side Bends (73# KB)

Fives with Twos Between

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations

Conditioning

  • 5:00 AMRAP
    • 8 DB Push Press (20#)
    • 8 Double DB Box Step-ups (24″, 20#)
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Box Jumps (24″)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 DB Thrusters (20#)
    • 8 Sit-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Renegade Rows (35# DBs)
    • 8 Burpees

My scores were 6+12, 6+8, 6+9, and 6.

Flag & Flutter

Warm-up

  • 2:00 BikeErg (1,013m)
  • 2:00 Row (506m)
  • 20 PVC Passes
  • 10 Hang Power Cleans (45#)
  • 5 Hang Power Cleans (75#)
  • 30s Dead Hang
  • 30 Hops

Conditioning

7 Rounds

  • 5 Pull-ups
  • 5 Hang Power Cleans (95#)
  • 5 HSPU
  • 40 Jump Rope
  • 200/160m TrueForm Run

Partner workout with B. She started and did the pull-ups, cleans, HSPU, and rope. Then I did it. Then we each ran. Took us 29:31.

Midline

4 Rounds

  • 3 Dragon Flags
  • 30/30s Side Plank
  • 50 Hollow Flutter Kicks
  • 12 OH DB Crunches (50#)

Finished in 10:40.

Moving on From the Program

Busy day, so we worked out at 4pm instead of in the morning.

Conditioning

6 Sets

  • 30s BikeErg
  • 40s Rest

306-303-304-306-309-320m

Warm-up

Bench Press

  • 10×45
  • 6×95
  • 5×120

Chest

MAX Bench Press (140#)

Suffered through 40!

100 Push-ups

Went 14×5 and 10×3 for a time of 3:39, which is one of my best.

We were supposed to hit nine sets of max bench next, but decided we’re not feeling this program this time around. Twice a week for chest is limiting us from doing other areas of the body and it’s so much bench volume.

6 Sets

  • 12 Double DB Skull Crushers (25#)
  • 1:00 Rest

Bump Up the Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • 10 Back Squats (35#)
  • 5 Back Squats (55#)

Legs

3 Sets

  • 10 Back Squats (75#)
  • 20 Plyo Lunges

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Skaters

3 Sets

  • 12 alt Double DB Step-ups (20″, 40#)
  • 12 Froggers

I increased the weight on everything today.

Midline

3 Sets

  • 10 OH Lying Leg Raises (30# DB)
  • 10 Seated Leg Lifts over DB
  • 10 OH Sit-ups (30# DB)
  • 10 Plank Hip Dips
  • 1:00 Plank

Upper abs were already burning in the first set. Finished in 7:43.

A Bit More

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 8 Bench Press (95#)
  • 6 Bench Press (115#)

Chest

MAX Bench Press (140/70#)

Was able to get 35 reps.

MAX Decline Push-ups (12”)

Did 42 here. Happy to be getting more reps than the first time we did this program.

3 Sets

  • 8 Seated DB Shoulder Press (50#)

100 DB Bench Press (30/15#)

Went with 10 sets of 10 for a time of 2:15.

Remove the Wall

Conditioning

5 Rounds

  • 10 Renegade Rows (50#)
  • 10 Incline Back Fly (20#)
  • ~190m Row
  • 8/8 Lateral Step-downs (12”)
  • 12 Reverse Lunges
  • ~180m TrueForm Run

Parter-ish workout with B, so the distances are rough estimates of what I was getting. Took us 21:59.

Gymnastics

We did some spotting and worked on not relying on the wall for handstand kick-ups.

Midline

Tabata

  • 10 alt Single Arm Single Leg V-ups (8# DBs)
  • 9 Leg Raises
  • 20 Russian Twists (45# plate)
  • 14 alt Side Crunches

Long Rest Break

B wasn’t feeling great so we didn’t workout for several days.

Warm-up

  • PVC Passes
  • 10 Bench Press (35#)
  • 10 Bench Press (95#)

MAX Bench Press (120/60#)

Got through 47, which beats the 41 from earlier in the week and the 45 from last time through the program.

100 Push-ups

Went 8×5 and 20×3 for a time of 4:03.

Incline Bench Press

Three sets to failure @ each of 3 weights

  • 16-12-11 @ 120#
  • 17-14-13 @ 100#
  • 20-20-20 @ 80#

Accessory

6 Sets

  • 12 Tricep Pushdowns (49#)
  • 1:00 Rest