230630

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x120
5x145
5x175

Training Max: 288

Warm-up 10 minute row: 2224m, 2:13.6/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m

230629

Extra Endurance: 30 Minute Steady

Row 30 minutes
6,726m, 2:13.8/500m

230628

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

5/3/1 : WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x155
5x190
5x230

Training Max: 378

Warm-up 10 minute row: 2210m, 2:15.7/500m
Cool-down 10 minute row: 2305m, 2:10.1/500m

230627

52 WEEK ENDURANCE: SESSION 28
3 Rounds
500 Meter (Very Hard) Row
500 Meter (Super Easy) Row
Rest 10 Seconds
375 Meter (Very Hard) Row
375 Meter (Super Easy) Row
Rest 10 Seconds
250 Meter (Very Hard) Row
250 Meter (Super Easy) Row
Rest 10 Seconds
Rest 4 Minutes Between Rounds

Score: Average 500 Meter (Very Hard) Time
Score: Average 375 Meter (Very Hard) Time
Score: Average 250 Meter (Very Hard) Time

500m: 1:43.7 + 1:42.9 + 1:42.1 = 1:42.9 Avg.
375m: 1:17.0 + 1:16.4 + 1:16.8 = 1:16.7 Avg, 1:42.3/500m
250m: 0:50.5 + 0:50.0 + 0:49.9 = 0:50.1 Avg, 1:40.2/500m
Total: 6,750m
Time: 28:12.1, 2:05.3/500m

Warm-up 10 minute row: 2328m, 2:08.8/500m
Cool-down 10 minute row: 2080m, 2:24.2/500m

230626

2023 VAULT 25: "RA"
Program A
10 Rounds
7 Dumbbell Hang Cluster
7 Devil Press

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 12-20 Minutes

Scaled: 40/35# Switched weight after 5 rounds
Time: 26:42

Warm-up 10 minute row: 2276m, 2:11.8/500m
Cool-down 10 minute row: 2203m, 2:16.1/500m

230616

2023 VAULT 24: "EYE OF RA"
Program A
4 Rounds
25 Unbroken Wall Ball
200 Meter Farmer Carry

Suggestions
Men: 20# ish WB | 40-55# DBs/KBs
Women: 13-15# WB | 25-35# DBs/KBs
Goal: 12-17 Minutes

Scaled: 20 lb. Wall Ball, 40 lb. Dumbells
Time: 14:26

Warm-up 10 minute row: 2196m, 2:16.6/500m

230615

52 WEEK ENDURANCE: SESSION 27
8 Rounds
500 Meter (Hard) Row
Rest 2 Minutes

Time: 13:48.9, 1:43.6/500m
1:44.6
1:43.8
1:43.0
1:43.2
1:43.5
1:43.5
1:43.7
1:43.5

230106: 14:02.9, 1:45.3/500m

Warm-up 10 minute row: 2248m, 2:13.4/500m

230614

5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat

Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)

5x220
3x245
3x275

Training Max:288

Warm-up 10 minute row: 2269m, 2:12.2/500m

230613

5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)

5x285
3x325
3x360

Training Max: 378

Warm-up 10 minute row: 2280m, 2:11.5/500m

230612

2023 VAULT 23: "HORUS"
Program B
12 Min AMRAP
6 Barbell Power Clean
6 Barbell Push Jerk
4 Barbell Atlas Lunge

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 7-10 Rounds

Scaled: 75 lb. Barbell
Score: 9 Rounds + 6 Power Clean + 6 Push Jerk + 3 Atlas Lunge

Warm-up 10 minute row: 2328m, 2:08.8/500m
Cool-down 10 minute row: 2225m, 2:14.8/500m

230610

Paddle: Platte River III, Platte Road to Big Platte Road

Distance: 8.93 Miles
Time: 3:17:38, 2.7 mph

https://www.strava.com/activities/9241743840

230609

Mountain Biking at Interstate Power Preserve

Distance: 10.18 Miles
Time: 1:33:50. 6.5 mph avg.
Elevation Gain: 1073 ft.

https://www.strava.com/activities/9234664450

230608

5/3/1 BACK SQUAT: WEEK 2

3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x205
3x235
7x260

Training Max: 288

Warm-up 10 minute row: 2207m, 2:15.9/500m
Cool-down 10 minute row: 2271m, 2:12.1/500m

230607

52 WEEK ENDURANCE: SESSION 26
1250 Meter (Moderate) Row
Rest 3 Minutes
10 Rounds
125 Meter (Easy) Row
125 Meter (Sprint) Row
90 Seconds Walk/Active Rest
Rest 3 Minutes After 10 Rounds
1250 Meter (Moderate) Row

Score: Average 125 Meter Sprint Time
Score: Final 1250 Meters

1250m: 5:00.8, 2:00.3/500m
Average 125m Sprint: 0:23.6, 1:34.4/500m
1250m: 5:01.6, 2:00.6/500m

Total: 7844m, 2:04.3/500m. Missed the last 90 Seconds Walk/Active Rest

230606

5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x265
3x305
7x345

Training Max: 378

Warm-up 10 minute row: 2308m, 2:09.9/500m

230605

2023 VAULT 22: "CLEOPATRA"
Program A
Every 3 Minutes for 21 Minutes
10 Toes to Bar
30 Double Unders / DB Hop Overs
10 Double Dumbbell Snatch

Suggestions
Men: 35-40# DBs
Women: 20-25# DBs

Goal: 1:15-2:15

Scaled: 40# Dumbbells
Round times: 1:27, 1:26, 1:22, 1:21, 1:19, 1:17, 1:11

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2307m, 2:10.0/500m

230604

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

230603

52 WEEK ENDURANCE: SESSION 25
3 Rounds
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
1000 Meter (Hard) Row
1 Minute (Easy) Row
Rest 30 Seconds
500 Meter (Easy) Row
Rest 3 Minutes Between Rounds

Total: 10,909m
Time: 44:49.0, 2:03.2/500m

230601

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x190
5x220
10x245

Training Max:288

Warm-up 10 minute row: 2272m, 2:12.0/500m
Cool-down 10 minute row: 2255m, 2:13.0/500m