Field Strong 9/29

A1.  Row 3 x 1 minute

A2.  KB Toe up Knee up 3x5ea @ 26#

A3.  OH Medball Throw w/ SL Finish 3x3ea @ 14#

A4.  Reverse Shrugs on Dip Bars 3x10

B1.  BB RDLs 5x2 @ 205# - 215# - 225# - 235# - 245# w/ 8 sec iso hold at bottom

B2.  Banded Flutter Kicks 5 x 10 sec

B3.  Dynamic Step Ups 5x10ea

C1.  Slight Incline DB Bench 5x2 @ 70# - 75# - 85# - 95# - 100# w/ 8 sec iso hold at bottom

C2.  Depth Pushup to Explosive Rebound Up 5x3

C3.  Supine Ring Pullup 5x10

Metcon

3 RFT:

15 Thrusters, 95#
12 Cals Bike

Goal = sub 5 mins

4:56

Field Strong 9/26

A1.  Elevated Dying Bugs 2x10ea

A2.  Ankle Stability Complex 2x3ea

A3.  Spiderman Crawl w/ Elbow Drop 2 x 10 yards

A4.  BW Bulgarian Split Squats 2x10ea

B.  Back Squat prep 5,3,1 @ 260# - 300# - 320#

C1.  DB Bulgarian Split Squat 4x2ea w/ 8 sec iso hold at bottom @ 65# - 70# - 75# - 80#

C2.  Shin Hop to Broad Jump 4x1

C3.  DB Hang Power Clean 4x8 @ 45#

D1.  Back Squat 4x3 @ 340#

D2.  Trampoline Sprints 4 x 7 sec

D3.  High Skips 4x5ea

Field Strong 9/27

A1.  Empty Bar Strict Press 2x10

A2.  Pushups 2x10

A3.  Jefferson Curl 2x2 @ 1.5 pood

B1.  DB Bench Press 4x2 @ 70# - 80# - 90# - 100# w/ 8 sec iso hold at bottom

B2.  Squatting BB Curls 4x10 @ 45#

B3.  Banded Hammer Curls 4x20

C1.  Push Press 4x4 @ 165# - 175# - 185# - 195#

C2.  L Sit DB Press 4x8 @ 45#

C3.  Banded Tricep Extensions 4x20

Field

2 Sets:
High Knee A-Skips x 10 yards

High Knee B-Skips x 10 yards

High Knee C-Steps x 10 yards

High Knees x 10 yards

Jog x 100 yards

Beep Test w/ 20# vest

PR = L8S2

L7S2

*Not failure, just capped

Sprints, yards:

Accel 10, Sprint 10 x 2

Filed Strong 9/22 + Metcon

A1.  Reverse Shrugs on Dip Bars 3x10

A2.  Supine Scapula Retractions 3x10

A3.  DB Pull Over 3x10 @ 45#

B.  3 RFT:

25 Double Unders

1 Round of DT, 155#

LT = 9:33

8:53

C1.  Close Grip Bench Press 5x1 w/ 15 sec iso hold at bottom @ 135# - 145# - 155# - 175# - 190#

C2.  DB Push Press 5x8 @ 55#

C3.  Incline Bench Rear Delt Fly 5x15 @ 20#

Field Strong 9/22

A1.  Jump Rope 3 x 1 minute

A2.  BW Step Ups 3x5ea

A3.  Side Pillar Clam Shell 3x10ea

A4.  Ankle Stability Complex 3x3ea

A5.  Banded SL DB RDLs 3x6ea @ 45#

B1.  BW Step Up Position Iso Hold 5 x 15sec ea

B2.  Dynamic Step Ups 5x10ea

B3.  DB 24" Box Jumps 5x3 @ 25# - 25# - 30# - 30# - 35#

C1.  CAT Front Squat 5x1 @ 225#

C2.  Tuck Jump 5x3

C3.  Lateral Med Ball Throw 5x10ea @ 10#

Field Strong 9/20

A1.  DB Bench Press 5x1 w/ 15 sec iso hold at bottom @ 65# - 75# - 85# - 90# - 100#

A2.  Deficit Pushups 5x10

A3.  Banded Hammer Curls 5x20

B1.  Press 5x2 @ 155# - 165# - 175# - 190# - 195#

B2.  L Sit DB Press 5x8 @ 45#

B3.  One Arm DB Lateral Raise 5x10ea @ 15#

Field Strong 9/19

A1.  Childs Pose Moose Antler 2x3ea

A2.  Leg Cradle Lunge Twist w/ Drunk Step 2x5ea

A3.  Strict Parallel Grip Pullups 2x10

A4.  BW Bulgarian Split Squats 2x10ea

B.  Back Squat Prep 5,3,1 @ 260# - 300# - 320#

C1.  DB Bulgarian Split Squat 4x1ea w/ 15 sec iso hold at bottom @ 55# - 65# - 70# - 75#

C2.  Shin Hops 4x4

C3.  DB HPC 4x8 @ 45#

D1.  Back Squat 5x2 @ 340# (85% of 1RM)

D2.  Trampoline Sprints 5 x 6 sec

D3.  Valslide Hamstring Curls 5x10

Field Strong 9/15 - GPP

3 Rounds 1 min on, 1 min off:

High Knee Squat, 1 pood

Hip Flexors, Right

Hip Flexors, Left

Tib Bar, 15#

Alt DB Hammer Curls, 45#

*Did not track reps

Field Strong PAP 6.2 - LATT test - Rower

A1.  4 Way Dead Bugs 2x8

A2.  Strict Pullups 2x8

A3.  Empty Bar Press 2x15

B1.  Push Press 4x1 @ 175# - 185# - 200# - 215#

B2.  Depth Pushups to Explosive Rebound Up 4x3

B3.  Reverse Hypers 4x10 @ 180#

C.  Rower for max Cals

5 x 30 sec all out w/ 2 minute rest between

13-13-12-12-12

Total = 62

Field Strong 9/13 - GPP

3 Rounds 1 min on, 1 min off:

DB Floor Press, 45#

Bent Over Row w/ 2DBs, 45#

RDL to Shrug, 95#

Full GH Raises

Medball to Toes, 20#

52-38-19-16-32

43-29-17-13-30

35-27-12-11-26

Field Strong 9/12 - GPP

3 Rounds 1 min on, 1 min off:

135# Back Squat w/ Staggered Stance (:30L/:30R)

Banded Pushups

BW Bulgarian Splits Squats (:30L/:30R)

100# DBall Cleans
Lateral KBS, 1.5 pood

24-32-40-10-30

22-32-42-9-26

20-27-34-6-22

Field Strong PAP 6.1

A1.  Alt Contra Deadbugs 3x6ea

A2.  Spiderman Complex to Vert Rotation 3x2ea

A3.  Cocky Walks 3 x 10 yards

B1.  Neutral Grip DB Bench 5x10 @ 80#

B2.  Clean Pulls 5x3 @ 205#

B3.  Lateral Plyo Skiers Low Box 5x10ea

Field Strong PAP 5.1

A1.  Superman Hold 2 x 20sec

A2.  Single Unders 2 x 100

A3.  Push Ups 2 x 20

B1.  Press 5x1 @ 165# - 175# - 185# - 200# - 210# PR

B2.  Strict Pullups 5x3

C.  Front Squat 7x1 @ 245# - 1 rep every 2 minutes

D.  4 Sets:

SL DB RDLs, 20# x6ea

Hip Bridge x10

Iso GHD Back Extension Hold x 20 sec

Metcon

Each for time:

50 Cals Bike

40 Cals Bike

30 Cals Bike

20 Cals Bike

10 Cals Bike

*Rest 2 minutes between each set

1:26, 1:47, 1:23, :48, :15

Field Strong PAP 4.2

A1.  Ankle Band Walks 2x10ea

A2.  IT Band Slow Twisting Kick 2x5ea

A3.  DB RDLs 2x10 @ 65#

A4.  Seated Arm Swing 2 x 10 sec

A5.  Knee Hug to Horz Lunge Twist 2 x 10 yards

B1.  Trap Bar Deficit Deaflift (3/4") 4x4 @ 350# - 360# - 380# - 390#

B2.  Trampoline Sprints 4 x 7 sec

C.  4 Sets

Stability Ball Leg Curls x 10

Standing Calf Raises x 50

Lateral Plyo Skiers x 10ea

Peles x 30

Field Strong PAP 4.1

A1.  Row 2 x 20 Cal

A2.  Scap Depressions 2x10

A3.  Ring Supine Scap Retractions 2x10

A4.  Dips 2x10

B1.  Hang Power Snatch 3,3,2,2,1,1 @ 135# - 140# - 145# - 150# - 155# - 165#

B2.  Consecutive Box Jump 6x3 @ 20"

C.  BB Step Ups 6x4ea @ 135# - 145# - 155# - 165# - 185# - 205#

D1.  Close Grip Bench Press 4x1 @ 255# - 270# - 280# - 290#

D2.  Floor Seated DB Press 4x6 @ 45#

D3.  Hatfield DB Front Raise 4x6ea @ 20#