Harsh Truth

Conditioning (Rowing)

Sets	Distance
1	500m
2	500m
3	300m
4	300m
5	300m

14th Cycle 1.2

Deadlift (Max: 265lbs)

Weight	Reps
175lbs	5
200lbs	5
225lbs	10

Bulgarian Split Squat (Goblet)

Weight	Sets	Reps
50lbs	3	10

Good Mornings

Weight	Sets	Reps
85lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

Farmer Walks

Weight	Sets	Distance
75lbs	1	Up/Back

14th Cycle: 1.1

Military Press (Max: 140lbs)

Weight	Reps
90lbs	5
105lbs	5
120lbs	7

Dumbbell Incline Bench

Weight	Sets	Reps
40lbs	5	10

Pullups

Sets	Reps
5	3

Dips (Bands)

Sets	Reps
5	5

Dumbbell Chest Flies

Weight	Sets	Reps
25lbs		10

The Devil Never Sweats in Hell

Cook yourself often in a stew you wouldn't wish on an enemy and stand with confidence in your self-made durability.

-Greg Walsh

Conditioning

Distance	Sets	Reps
60yds	2	5

Key to Improvement

The key to improvement is to surround yourself with people who are pushing to surpass you, whether that's at the gym or even at work. Life should be about competition and becoming better than every person around you. Always remain humble but also have your mind set to prevail over all.

-Norse Fitness

HIIT (Rowing)

Rounds	Time
20	30/30

13th Cycle: Deload 4.2

Bench Press (Max: 215lbs)

Weight	Reps
85lbs	5
105lbs	5
130lbs	5

Squats (Max: 225lbs)

Weight	Reps
95lbs	5
115lbs	5
135lbs	5

Barbell Rows

Weight	Sets	Reps
95lbs	2	5

Plate Raises

Weight	Sets	Reps
25lbs	2	10

Sit Ups

Sets	Reps
2	15

Rack Pullups

Sets	Reps
2	10

Working Out

The Ellifritz WOD

Exercise	Reps
Clapping Pushups	9
Bear Crawl	20 yards
15lb Med Ball Slams	7

Rounds	Time
3	4:20

So turns out I'm not as strong as I thought.  This "WOD" (I'm not even sure it is one, I just named it after the guy who's blog I saw it on) calls for 5 round for time (also 20lb med ball, but I only have a 15lb).  I could barely get the pushups done for 3.  Gonna keep doing this a couple times a month to build it up.

All Training is Sacrifice

All training requires some kind of sacrifice of self to self. Of something you have for something you want. Of something you want to do now for someone you want to be later. It may even be a part of you that you cling to, some idea about yourself that you’ll have to give up temporarily or permanently, because it is preventing you from becoming who your ego believes you can become. 

When you’ve decided what you want to learn or what you want to do or how you want to transform yourself — work to remove the internal obstacles that are preventing you from achieving mastery or realizing that goal.

-Jack Donovan

HIIT (Rowing)

Sets	Time
10	30/30

Walking

Time

45 mins

13th Cycle: Deload 4.1

Military Press (Max: 135lbs)

Weight	Reps
55lbs	5
70lbs	5
80lbs	5

Deadlift (Max: 255lbs)

Weight	Reps
105lbs	5
135lbs	5
155lbs	5

Lat Pulldowns

Weight	Sets	Reps
100lbs	1	10

Pushups

Sets	Reps
2	11

Dumbbell Chest Flies

Weight	Sets	Reps
20lbs	1	10

Front Squats

Weight	Sets	Reps
85lbs	1	10

Dips

Sets	Reps
1	10

Walking

Time

45 mins

Flexibility/Mobility

Time

25 mins

13th Cycle: 3.4

Squats (Max: 225)

Weight	Reps
160lbs	5
190lbs	3
210lbs	4

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	15

13th Cycle 3.3

Bench Press (Max: 215lbs)

Weight	Reps
160lbs	5
180lbs	3
200lbs	1

Front Plate Raise

Weight	Sets	Reps
25lbs	5	10

Barbell Rows

Weight	Sets	Reps
105lbs	5	10

Incline Bench

Weight	Sets	Reps
95	1	10

Exist or Excel

Incline Sprints (Treadmill)

Incline	Speed	Reps
15°	6-10.5mph	10

13th Cycle: 3.2

Deadlift (Max: 255lbs)

Weight	Reps
190lbs	5
215lbs	3
240lbs	3

Front Squats

Weight	Sets	Reps
85lbs	5	10

Seated Leg Curls

Weight	Sets	Reps
100lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Flexibility/Mobility

Time

25 mins

13th Cycle: 3.1

Military Press (Max: 135lbs)

Weight	Reps
100lbs	5
115lbs	3
125lbs	3

Lat Pulldowns

Weight	Sets	Reps
100lbs	5	10

Pushups

Sets	Reps
5	11

Dumbbell Chest Flies

Weight	Sets	Reps
20lbs	3	10

Quick Fix vs Best Fix

Conditioning

Distance	Time
3 miles	32:09

Flexibility/Mobility

Time

25 mins

13th Cycle: 2.4

Squats (Max: 225)

Weight	Reps
155lbs	3
180lbs	3
200lbs	4

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	15

13th Cycle: 2.3

Bench Press (Max: 215lbs)

Weight	Reps
150lbs	3
170lbs	3
190lbs	3

Front Plate Raise

Weight	Sets	Reps
25lbs	5	10

Barbell Rows

Weight	Sets	Reps
105lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
25lbs	1	10

Pushups

Sets	Reps
2	11

Life

Hill Sprints

Distance	Sets	Reps
CP Hill	2	5

13th Cycle: 2.2

Deadlift (Max: 255lbs)

Weight	Reps
185lbs	3
205lbs	3
235lbs	10

Front Squats

Weight	Sets	Reps
85lbs	5	10

Good Mornings

Weight	Sets	Reps
85lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

13th Cycle: 2.1

Military Press (Max: 135lbs)

Weight	Reps
95lbs	3
105lbs	3
120lbs	6

Lat Pulldowns

Weight	Sets	Reps
100lbs	5	10

Pushups

Sets	Reps
5	11

Dumbbell Chest Flies

Weight	Sets	Reps
20lbs	3	10

13th Cycle: 1.4

Squats (Max: 225)

Weight	Reps
145lbs	5
165lbs	5
190lbs	5

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	15

13th Cycle: 1.3

Bench Press (Max: 215lbs)

Weight	Reps
140lbs	5
160lbs	5
180lbs	5

Front Plate Raise

Weight	Sets	Reps
25lbs	3	15

Barbell Rows

Weight	Sets	Reps
105lbs	3	10

DB Hammer Curls

Weight	Sets	Reps
25lbs	1	10

Close Grip Bench Press

Weight	Sets	Reps
85lbs	1	10

Suitcase Carry

Weight	Sets	Distance
75lbs	1	Lap
75lbs	1	Up/Back

13th Cycle: 1.2

Deadlift (Max: 255lbs)

Weight	Reps
165lbs	5
190lbs	5
215lbs	10

Front Squats

Weight	Sets	Reps
95lbs	5	5

Good Mornings

Weight	Sets	Reps
80lbs	5	10

Hanging Leg Raises

Sets	Reps
5	10

Walk

Time

33 mins