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Art Journal Video Entry: And So It Goes

Art Journal Video Entry: And So It Goes

DB Standing external rotation 15 x 10/side

DB Standing external rotation 15 x 10/side

OH Triceps Extensions paused 70 x 10

OH Triceps Extensions paused 70 x 10

Bentover DB Reverse Flyes Pronated 10’s x 10

Bentover DB Reverse Flyes Pronated 10’s x 10

Floor press 35’s x 4.5ish

Floor press 35’s x 4.5ish

DB Push Press 35’s x 12

DB Push Press 35’s x 12

DB Thrusters 35’s x 5

DB Thrusters 35’s x 5

Face Pulls 100 x 10

Face Pulls 100 x 10

Face Pulls 50 x 10

Face Pulls 50 x 10

Cable Wood Choppers 70 x 12/side

Cable Wood Choppers 70 x 12/side

Lat Pulldown 127.5 x 5ish

Lat Pulldown 127.5 x 5ish

Seated Cable Row - narrow grip - 150 x 6

Seated Cable Row - narrow grip - 150 x 6

Rack pulls slow eccentric 235 x 5

Rack pulls slow eccentric 235 x 5

Rack pulls slow eccentric 225 x 5

Rack pulls slow eccentric 225 x 5

Rack pulls, slow eccentric, 195 x 5

Rack pulls, slow eccentric, 195 x 5

Rack pulls, slow eccentric, 165 x 5

Rack pulls, slow eccentric, 165 x 5

Chest Supported DB Reverse Flyes 8’s x 5

Chest Supported DB Reverse Flyes 8’s x 5

Chest Supported DB Rows 60’s x 5

Chest Supported DB Rows 60’s x 5

Chest Supported DB Rows 55’s x 5

Chest Supported DB Rows 55’s x 5

Incline bench press 105 x 5

Incline bench press 105 x 5

Incline bench press 95 x 5

Incline bench press 95 x 5

Overhead press for kittens 85 x 5

Overhead press for kittens 85 x 5

Bench press 135 x 5

Bench press 135 x 5

Bench press 125 x 5

Bench press 125 x 5

First day back KB circuit 25 x 5/side/ea

First day back KB circuit 25 x 5/side/ea

Rack pulls (high) 185 x 10

Rack pulls (high) 185 x 10

Rack pulls (high) 155 x 10

Rack pulls (high) 155 x 10

Goblet squats 45 x 10

Goblet squats 45 x 10

Sled (prowler) Push 253 x 50’ in 12”

Sled (prowler) Push 253 x 50’ in 12”

Duck walk (sumo stance) sled drag 253 x 50’

Duck walk (sumo stance) sled drag 253 x 50’

BB Push Jerk 130 x 4

BB Push Jerk 130 x 4

BB Push Jerk 120 x 4

BB Push Jerk 120 x 4

Cable wood choppers, 70 x 10/side

Cable wood choppers, 70 x 10/side

Lat delt raise hold sub max 10’s x 38”

Lat delt raise hold sub max 10’s x 38”

Front delt raise sub max hold 10’s x 31”

Front delt raise sub max hold 10’s x 31”

Bentover Reverse Flyes, pronated, 10’s x 10

Bentover Reverse Flyes, pronated, 10’s x 10

Seal rows 50’s x 10

Seal rows 50’s x 10

Bench press 115 x 5

Bench press 115 x 5

Rack pulls with slow eccentric and lockout pause 155 x5

Rack pulls with slow eccentric and lockout pause 155 x5

1-leg raised KB tricep OH Extensions for abs 30 x 4/leg

1-leg raised KB tricep OH Extensions for abs 30 x 4/leg

Contralateral ab Press rocks x 4/side

Contralateral ab Press rocks x 4/side

Banded glute bridge x 20

Banded glute bridge x 20

Banded sumo walks x 20/side

Banded sumo walks x 20/side

Triceps overhead Extensions 20 x 20

Triceps overhead Extensions 20 x 20

Supine physio Ball lat rolls x 4/side

Supine physio Ball lat rolls x 4/side

Side plank 30”/side

Side plank 30”/side

1 arm lat pulldown, 1/2 kneel 25 x 10/side

1 arm lat pulldown, 1/2 kneel 25 x 10/side

1 arm DB Rows bentover 60 x 10/side

1 arm DB Rows bentover 60 x 10/side

1 arm DB Push Press 35 x 10/side w/pause in the dip

1 arm DB Push Press 35 x 10/side w/pause in the dip

1 arm DB Push Press 30 x 10/side w/pause in dip

1 arm DB Push Press 30 x 10/side w/pause in dip

BB Strict Press 105 x 3

BB Strict Press 105 x 3

BB Strict Press 95 x 4

BB Strict Press 95 x 4

Frog pumps x 20

Frog pumps x 20

Elevated glute bridges x 20

Elevated glute bridges x 20

Lat plate pushes, abducting, 25 x 20/side

Lat plate pushes, abducting, 25 x 20/side

Seated cable row 120 x 10

Seated cable row 120 x 10

Rack pull HIGH 205 x 5

Rack pull HIGH 205 x 5

Rack pull HIGH 185 x 5

Rack pull HIGH 185 x 5

Rack pull HIGH 165 x 5

Rack pull HIGH 165 x 5

Goblet squat to box 42 x 12

Goblet squat to box 42 x 12

Banded glute bridges x 20

Banded glute bridges x 20

Banded sumo walks x 20/side

Banded sumo walks x 20/side

Hollow Arch Rolls x 4/side

Hollow Arch Rolls x 4/side

Cable wood choppers, Split Lunge Step 1/2 depth hold, 60 x 10/side

Cable wood choppers, Split Lunge Step 1/2 depth hold, 60 x 10/side

Lat delt raise hold (cable) 10’s x 53 sec

Lat delt raise hold (cable) 10’s x 53 sec

Front delt raise hold (cable) 20 x 65 sec

Front delt raise hold (cable) 20 x 65 sec

Chest Supported Rows, 65’s x 10

Chest Supported Rows, 65’s x 10

Bent over Reverse Flyes, pronated, 20’s x 10

Bent over Reverse Flyes, pronated, 20’s x 10

B.B. Push Jerks 120 x 4

B.B. Push Jerks 120 x 4

BB Push Jerks 110 x 4

BB Push Jerks 110 x 4

BB Bench Press 115 x 8

BB Bench Press 115 x 8

BB Bench Press 110 x 8

BB Bench Press 110 x 8

1-Leg kb Front Rack contralateral Step-Ups, 25 x 8/side, slow eccentric

1-Leg kb Front Rack contralateral Step-Ups, 25 x 8/side, slow eccentric

1-Leg squat to box, cable counterweight, 20 x 8/side, slow eccentric

1-Leg squat to box, cable counterweight, 20 x 8/side, slow eccentric

Rack pulls 245 x 5, paused lockout, slow eccentric

Rack pulls 245 x 5, paused lockout, slow eccentric

Rack pulls 235 x 5, paused lockout, slow eccentric

Rack pulls 235 x 5, paused lockout, slow eccentric

Cable tricep Extensions 10 x 30

Cable tricep Extensions 10 x 30

Supine physio Ball lat Rows x 4/side

Supine physio Ball lat Rows x 4/side

Side plank x 30”/side

Side plank x 30”/side

1-arm lat pulldowns, 1/2 kneeling, paused, 57.5 x 10/side

1-arm lat pulldowns, 1/2 kneeling, paused, 57.5 x 10/side

1-arm Db Rows 55 x 10/side

1-arm Db Rows 55 x 10/side

1-arm Push Press, paused, 55 x 8/side

1-arm Push Press, paused, 55 x 8/side

Strict press 100 x 4

Strict press 100 x 4

Strict press 95 x 5

Strict press 95 x 5

Lateral plate pushes abduction 25 x 20/side

Lateral plate pushes abduction 25 x 20/side

Squat to bench 205 x 1

Squat to bench 205 x 1

Cable Pallof Press, Split Lunge Step 1/2 depth, 50 x 10/side

Cable Pallof Press, Split Lunge Step 1/2 depth, 50 x 10/side

Lat delt raise sub max hold 5’s x 96”

Lat delt raise sub max hold 5’s x 96”

Front delt raise sub max hold 5’s x 87”

Front delt raise sub max hold 5’s x 87”

Chest Supported Rows 40’s x 10

Chest Supported Rows 40’s x 10

Chest Supported Reverse Flyes, pronated 10’s x 10

Chest Supported Reverse Flyes, pronated 10’s x 10

B.B. Push Jerks 100 x 3

B.B. Push Jerks 100 x 3

Bench press 115 x 8

Bench press 115 x 8

1-Arm KB Front Rack contralateral Step Ups w/slow eccentric 26 x 8/side

1-Arm KB Front Rack contralateral Step Ups w/slow eccentric 26 x 8/side

Single leg squat to bench x 6/side, slow eccentric

Single leg squat to bench x 6/side, slow eccentric

Rack pulls 265 x 6

Rack pulls 265 x 6

Triceps Extensions 10 x 20

Triceps Extensions 10 x 20

Side planks x 30”/side

Side planks x 30”/side

1-Arm Lat Pulldowns 1/2 Kneeling 35 x 10/side

1-Arm Lat Pulldowns 1/2 Kneeling 35 x 10/side

1-Arm DB Rows 55 x 10/side

1-Arm DB Rows 55 x 10/side

1-Arm DB Push Press 55 x 8/side

1-Arm DB Push Press 55 x 8/side

Strict Press 85 x 6

Strict Press 85 x 6

Single leg DB Romanian Deadlifts 50 x 10/side

Single leg DB Romanian Deadlifts 50 x 10/side

Box squats 175 x 5

Box squats 175 x 5

Farmer’s Hold 60’s x 57”

Farmer’s Hold 60’s x 57”

Farmer’s Carry 60’s x 50’ + 15” hold

Farmer’s Carry 60’s x 50’ + 15” hold

B.B. Push Jerk 75 x 2

B.B. Push Jerk 75 x 2

Cable Pallof Press 30 x 6/side

Cable Pallof Press 30 x 6/side

Front Delt Raises then Lat Raises, 10’s x 10/ea

Front Delt Raises then Lat Raises, 10’s x 10/ea

DB Chest Supported Rows 40’s x 10

DB Chest Supported Rows 40’s x 10

DB Chest Supported Reverse Flyes 22.5’s x 10

DB Chest Supported Reverse Flyes 22.5’s x 10

Contralateral Step Ups with slow eccentrics 25 x 10/side

Contralateral Step Ups with slow eccentrics 25 x 10/side

Single leg squat to box w/slow eccentrics x 8/side

Single leg squat to box w/slow eccentrics x 8/side

Rack Pulls 245 x 8

Rack Pulls 245 x 8

Side plank (knees and elbows) x 30 sec/side

Side plank (knees and elbows) x 30 sec/side

1-Arm DB Rows 40 x 10/side

1-Arm DB Rows 40 x 10/side

DB Z Press 40’s x 8

DB Z Press 40’s x 8

Strict press 85 x 8

Strict press 85 x 8

Single leg glute bridge x 10/side w/3” holds

Single leg glute bridge x 10/side w/3” holds

Pendlay Rows 110 x 8

Pendlay Rows 110 x 8

Single leg kb RDLs 40# x 13/side

Single leg kb RDLs 40# x 13/side

Squat 165 x 5

Squat 165 x 5

KCSSC Masters Women’s Award Ceremony

KCSSC Masters Women’s Award Ceremony

KCSSC Sandbag Medley

KCSSC Sandbag Medley

KCSSC Axle Carry

KCSSC Axle Carry

KCSSC Axle Deadlifts in 60 sec

KCSSC Axle Deadlifts in 60 sec

KCSSC Axle Clean and Press 147 miss 2

KCSSC Axle Clean and Press 147 miss 2

KCSSC Axle Clean and Press 147# miss 1

KCSSC Axle Clean and Press 147# miss 1

KCSSC Axle Clean and Press 135 x 1

KCSSC Axle Clean and Press 135 x 1

Depth jumps x 3

Depth jumps x 3

Weighted wall sit 45# x 30 sec

Weighted wall sit 45# x 30 sec

Resisted bird dogs x 10/side

Resisted bird dogs x 10/side

BB Complex - HPC x 3 + FS x 6 + Jerk x 3

BB Complex - HPC x 3 + FS x 6 + Jerk x 3

Sandbag pick and “sprint” 150 x 20’ set 4

Sandbag pick and “sprint” 150 x 20’ set 4

Sandbag pick and “sprint” 150 x 20’ set 2

Sandbag pick and “sprint” 150 x 20’ set 2

Yoke Carry 250 x 40’ (set 6)

Yoke Carry 250 x 40’ (set 6)

Yoke Carry 250 x 40 (set 5)

Yoke Carry 250 x 40 (set 5)

Yoke Carry 250 x 40’ (set 4)

Yoke Carry 250 x 40’ (set 4)

Yoke Carry 250 x 40’ (set 3)

Yoke Carry 250 x 40’ (set 3)

Axle deadlifts 6/5/4/3 @ 180

Axle deadlifts 6/5/4/3 @ 180

Axle Clean and Press 120 x 1 (2 of 2)

Axle Clean and Press 120 x 1 (2 of 2)

Axle Clean and Press 120 x 1 (1 of 2)

Axle Clean and Press 120 x 1 (1 of 2)

1-Arm Front Rack KB Step Ups 14 x 6/side w/5 sec eccentrics

1-Arm Front Rack KB Step Ups 14 x 6/side w/5 sec eccentrics

Goblet split squats 14# x 10/side

Goblet split squats 14# x 10/side

Good mornings paused 65 x 6

Good mornings paused 65 x 6

Front squats (ha) to box 215 x 3ish

Front squats (ha) to box 215 x 3ish

Elevated Bird Dog Plank Holds 5/side w/10 sec holds

Elevated Bird Dog Plank Holds 5/side w/10 sec holds

Inverted Body Rows x 20 in 30 sec

Inverted Body Rows x 20 in 30 sec

Axle Pin Press, Seated, 125 x 3

Axle Pin Press, Seated, 125 x 3

1/2 Kneeling 1-Arm Pull Downs, paused, 110 x 10/side

1/2 Kneeling 1-Arm Pull Downs, paused, 110 x 10/side

Axle Push Press 135 x 2

Axle Push Press 135 x 2

Sandbag Medley 100 + 150 for 50’ in 34 sec

Sandbag Medley 100 + 150 for 50’ in 34 sec

SSB Step Ups 300 x 30

SSB Step Ups 300 x 30

Axle Deadlift Clusters 4 x 6 @ 205 w/15 sec rests

Axle Deadlift Clusters 4 x 6 @ 205 w/15 sec rests

Axle Clean and Press 155 x 1

Axle Clean and Press 155 x 1

Axle Clean and Press 145 x 1

Axle Clean and Press 145 x 1

Axle clean and press 135 oops 145 x 1

Axle clean and press 135 oops 145 x 1

SSB Good Mornings 120 x 6

SSB Good Mornings 120 x 6

SSB Squats 200 x 5

SSB Squats 200 x 5

SSB Squats 240 x 3

SSB Squats 240 x 3

Plank Walk Ups 13 in 30 sec (knees)

Plank Walk Ups 13 in 30 sec (knees)

Inverted Body Rows 16 in 30 sec

Inverted Body Rows 16 in 30 sec

Axle Pin Press (Seated) 120 x 3

Axle Pin Press (Seated) 120 x 3

Axle Pin Press (Seated) 125 x 2

Axle Pin Press (Seated) 125 x 2

Axle Pin Press (Seated) 115 x 3

Axle Pin Press (Seated) 115 x 3

1/2 Kneeling 1-Arm Pull Downs 90 x 10/side

1/2 Kneeling 1-Arm Pull Downs 90 x 10/side

Axle push press 105 x 3

Axle push press 105 x 3

SSB Step Ups (low) 285 x 18 in 30 sec.

SSB Step Ups (low) 285 x 18 in 30 sec.

Axle Deadlift Clusters at 205#

Axle Deadlift Clusters at 205#

Axle Clean and Press 155 x Almost

Axle Clean and Press 155 x Almost

Axle Clean and Press 145 x 1

Axle Clean and Press 145 x 1

Axle clean and press 135 x 1

Axle clean and press 135 x 1

1 arm 1 leg incline planks 15 sec/side

1 arm 1 leg incline planks 15 sec/side

KB Swings 62 x 10

KB Swings 62 x 10

2 KB Sumo Deadlifts 124 x 15

2 KB Sumo Deadlifts 124 x 15

SSB Hands Free Squats 220 x 5

SSB Hands Free Squats 220 x 5

SSB Step Ups 270 x 19

SSB Step Ups 270 x 19

Sandbag Carry 150# x 100’

Sandbag Carry 150# x 100’

Sandbag Contest Load

Sandbag Contest Load

Sandbag Pick and Sprint 150 x 50’

Sandbag Pick and Sprint 150 x 50’

Farmer’s Step UPS 2 - 20kg x 60 steps

Farmer’s Step UPS 2 - 20kg x 60 steps

2 KB Front Rack Carry 2 - 20kg x 50’

2 KB Front Rack Carry 2 - 20kg x 50’

Single arm sled pull sled + chain + 60kg

Single arm sled pull sled + chain + 60kg

Axle Deadlift Clusters 285 x 5

Axle Deadlift Clusters 285 x 5

Axle Deadlift Clusters 265 x 5

Axle Deadlift Clusters 265 x 5

Axle Clean and Press 145 x 1

Axle Clean and Press 145 x 1

Single Leg Glute Bridge 8/side paused

Single Leg Glute Bridge 8/side paused

2 DB Romanian Deadlifts 50’s x 10 paused at the bottom

2 DB Romanian Deadlifts 50’s x 10 paused at the bottom

1-Arm DB Row 25 x max in 30 sec/side

1-Arm DB Row 25 x max in 30 sec/side

DB Step UPS 50 x 10/side non-alternating

DB Step UPS 50 x 10/side non-alternating

2 DB Front Rack Squats 50 x 10

2 DB Front Rack Squats 50 x 10

DB Thruster 20’s x 10 + Hollow Rocks x 20

DB Thruster 20’s x 10 + Hollow Rocks x 20

DB Hammer Curls 30’s x 10

DB Hammer Curls 30’s x 10

Incline chest Supported DB Rows 60’s x 8

Incline chest Supported DB Rows 60’s x 8

1 arm OH walking lunges 10 x 10/side

1 arm OH walking lunges 10 x 10/side

McGill bench press 55 x 6/side

McGill bench press 55 x 6/side

1/2 kneeling Db strict press 45 x 3/side

1/2 kneeling Db strict press 45 x 3/side

Axle deadlift 265 x 5 last set

Axle deadlift 265 x 5 last set

Axle High Pull 150 x 3

Axle High Pull 150 x 3

Axle clean and press 130 x 1 final set

Axle clean and press 130 x 1 final set