Dan John Rapid Ascent Program

MONDAY 091221

Power Clean 8-6-4
95-135

Press 8-6-4
95-105(8-4-3)

Front Squat
135-155

Sent from my iPod.

Deadlift 3-3-3-3-3

SATURDAY 091219

DEADLIFT 3-3-3-3-3

225-275-295-315-335(2)

Grip and no chalk sucked...


Tabata Push ups (6)

10-10-10-10-10-6

Press

FRIDAY 091218

PRESS 5-5-5-5-5

95-105-115-115-125

ok

Jingle Bell Run

THURSDAY 091217

3k formation run. COLD. Too much snivel gear. POSE is going. Need to work skills and drills.

Back Squat 5-5-5-5-5 (225)

TUESDAY 091215

Back Squat 5-5-5-5-5

135x10
185-205-225-225-225

Fighting of baby's CDC flu bug...

Sent from my iPod.

Week 1 return

FRIDAY 091211

Heavy Thrusters - 5-5-5-5-5 (Db)

50-55-60-65(3)-65(4)

THURSDAY 091210

Deadlift 5-5-5-5-5

225-275-275(3)-275(3)-275(3)

Grip sucked...

Sent from my iPod.

Bench Press 5-5-5-5-5 (205)

WEDNESDAY 091209

Rest Day

TUESDAY 091208

Bench press 5-5-5-5-5

10x135
155-175-185-205-185

Sent from my iPod.

Front squat - Tabata Row

MONDAY 091207

Front Squat 5-5-5-5
155-155-185-155

Tabata Row (damper 3)
95-98-91-91-88-81-85-85 meters

Sent from my iPod.

Dan John Rapid Ascent

MONDAY 091102

Power Clean (8-6-4)
95-115

Press (8-6-4)
95-95

Front Squat (8-6-4)
135

Little smoked, good first day back

Heavy deadlift tomorrow...

Sent from my iPod.

100 Push Ups Update

MONDAY 091102

W2D2-L3 (74)
14-16-12-12-20 (:90 rest)
rough last set

SUNDAY 091101

W2D1-L3 (68)
14-14-10-10-20 (:60 rest)
tired after Saturday's cheat day carbs...

THURSDAY 091029

W1D3-L3 (69)
10-15-9-9-25 (2:00 rest)

TUESDAY 091027

W1D2-L3 (58)
10-12-8-8-20 (:90 rest)

Sent from my iPod.

Hundred push ups again

MONDAY 091026

Going for it again now that there is a 100 push ups app on my damn
iPod. Got 27 straight perfect PU on Sunday so shooting for 100 on
Xmas day...

Back squats again

5-5-5 (235) no issues

Left shoulder "tweeked" over weekend after Friday's presses...?

100 PU W1D1 10-12-7-7-9 np

Played with double unders again... brutal...

Sent from my iPod.

FRIDAY 091023

Press 5-5-5 (105) np

Played with double unders... brutal...

100 singles
50 double unders (singles)
100 singles

Going to start timing this one to track progress...

Sent from my iPod.

WEDNESDAY 091021

Deadlift 5-5-5 (285) grip failed by 2nd

Sent from my iPod.

Squats 5-5-5 (225) PU/SU (25-10-8)

MONDAY 091019

First day of PT five days a week with lifts and push up and sit up workouts every MWF. 3x5s doesn't hurt too bad and it will make me stronger so it's win-win at this point.

Light warm up

Squats
10x45
10x135
225-225-225

Just right for first day back. Took five minutes between each work set.

3x25 push ups (25-10-8 - weak)
3x25 sit ups
12 close hand push ups
8x8 crunches
12 wide arm push ups

TUE/THU will be press/push press/push jerk/press... and double unders and maybe tabata rowing. Need to throw pull ups (and handstands) into every warm up before I get smoked by workouts...

Bench - Pull - Squat

MONDAY 091012

5 rounds of:

Max rep BW Bench Press
Max rep Pull ups
Max rep Back Squats

Rest exactly 3 minutes between rounds

185#

10-8-12
9-5-10
7-5-10
6-4-9
5-5-8

Ouch...

Sent from my iPod.

30 Muscle Ups for time

TUESDAY 091006

Modified 30 muscle ups for time down to

20 rounds for time of:

3 pull ups
3 dips

18:22

Pretty good scaling. Wouldn't have wanted to do the 30 sets of 4 pull ups and 4 dips which is the standard scaling... OUCH...

Trigg's Revenge

SATURDAY 091003

AMRAP in 30 minutes of:

400m run
5 pull ups
10 push ups
15 squats

Wear a 20-lb weight vest if you got it...

7 rounds + 100m run...

Front Squat 3-3-3-3-3 (205)

WEDNESDAY 090930

Front Squat 3-3-3-3-3

Still hurting after FGB IV so finally back at it after 3 rest days... getting old sucks...

Felt pretty good on these. 205 was pretty hard, 215 practically stopped on the way up out of the second rep. Called it good...

135-155-185-205-215 (F/2)

These might be more fun at 205 across... ouch...

Fight Gone Bad IV (266)

SATURDAY 090926

Row - 20/16/15
WB - 23/15/15
SDHP - 23/16/17
BJ - 15/13/12
PP - 25/20/21

Need to work the box jumps and the stamina...

Pretty happy with the effort though considering my usual diet...

DIANE (9:04)

THURSDAY 090924

Diane (9:04)

21-15-9
225# Deadlift
Handstand push ups

205#
large band + medium band

Ready for 225 and med-med

Sent from my iPod.