Not-So-Strong Conditioning Day 2

Concept2 Rower
w/u easy 5mins row

Distance: 4054m/20:00mins
Avg Watts: 107W @ 130-150bpm
Avg HR: 148bpm

GTG CoC #Trainer x triples
Hack Squat x singles

Not-So-Strong Strength Day 1

w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1

Deadlift
65kg x 2
80kg x 2
95kg x 2
110kg x 2

Close Grip Bench Press
30kg x 5
40kg x 5
52.5kg x 6/2
55kg x 5

Pull-ups
5, 5, 5, 4, 4

GTG CoC #Trainer x doubles
Hack Squat x singles

Grease the Groove

GTG CoC #Trainer x doubles
Hack Squat x singles

Not-So-Strong Conditioning Day 1

Concept2 Rower
w/u easy 5mins row

Distance: 3977m/20:00mins
Avg Watts during sets: 101W @ 130-150bpm
Avg HR: 145bpm

GTG CoC #Trainer x triples
Hack Squat x singles

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20+20Kg x 1

Front Squat
25kg x 5
35kg x 5
45kg x 5, 5, 4

Close Grip Bench Press
30kg x 5
40kg x 5
52.5kg x 6/3

Pull-ups
5, 5, 5, 4, 3

GTG CoC #Trainer x 4
Hack Squat x singles

Recharge Session

w/u Goblet Squat
24kg x 5
Shoulder Wall Walk

KB 16kg
Chest Opening Triceps Extension
Halos 
Super D Shoulder Rotation
Arm Bar
Turkish Get-Up
Windmill
Bent Press

Hack Squat
Bodyweight x 1
16kg x 1

Turkish Get-Up
24kg x 1

Half Get-Up
32kg x 1
40kg x 1

GTG Ab Roller x doubles

Not-So-Strong Conditioning Day 2

Concept2 Rower
w/u easy 5mins row
3x6mins @ 145-155bpm
2mins easy row between sets

Avg Watts during sets: 100-105W @ 145-155bpm

GTG CoC #Trainer x triples
Hack Squat x singles

Not-So-Strong Strength Day 2

w/u Double KB Front Squat
20kg+20kg x 5
Two Hands Anyhow
20kg+20kg x 1

Deadlift
60kg x 2
75kg x 2
90kg x 2
105kg x 5

Close Grip Bench Press
30kg x 5
40kg x 5
50kg x 6
52.5kg x 6/2

Pull-ups
5, 5, 4, 4, 3

GTG CoC #Trainer x doubles
Hack Squat x singles

Grease the Groove

GTG CoC #Trainer x singles 
Hack Squat x singles

2000m Rowing Ergometer Test

Concept 2 rower
Duration: 8:27mins
wVO2max: 177watts
Avg HR: 172bpm
Max HR: 187bpm
VO2max: 3.4l O2/min
@85kg = 40ml O2/min/kg

GTG CoC #Trainer x doubles
Hack Squats x singles

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20kg+20Kg x 1

Front Squat
Bar x 5
30kg x 5
40kg x 5
45kg x 5/2

Close Grip Bench Press
30kg x 5
40kg x 5
50kg x 6/2
52.5kg x 6

Pull-ups
5, 5, 4, 3, 3

GTG CoC #Trainer x triples
Hack Squat x singles

Not-So-Strong Practice Session

w/u KB Front Squat
16kg x 5+5

KB 16kg
Super D shoulder rotations
Arm Bar
Bent Arm Bar
Turkish Get-Up
Bent Press
Windmill

Turkish Get-Up
24kg x 1/2
32kg x 1/2

Half Get-Up
32kg x 1/1
40kg x 1/1

Floor Press Lockout
32kg+16kg x 1/1

Not-So-Strong Conditioning Day 2

w/u KB Front Squat
16kg+16kg x 5
Two Hands Anyhow
16kg+16kg x 1

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 32, 32, 24

Approx 13mins

GTG CoC #Trainer x doubles
Hack Squat x singles

Not-So-Strong Strength Day 2

w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1

Deadlift
60kg x 2
75kg x 2
90kg x 2
105kg x 4

Close Grip Bench Press
25kg x 5
37.5kg x 5
50kg x 6/3

Pull-ups
5, 5, 4, 3, 2

GTG CoC #Trainer x doubles
Hack Squat x singles

Grease the Groove

GTG CoC #Trainer x doubles

Not-So-Strong Conditioning Day 1

w/u KB Front Squat
16kg+16kg x 5
Two Hands Anyhow
16kg+16kg x 1

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 32, 24, 24

Approx 13.75mins

GTG CoC #Trainer x doubles
Hack Squat x singles

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
1 x 20+20Kg

Front Squat
5x bar
5 x 30kg
5 x 40kg
5, 4 x 45kg

Close Grip Bench Press
5 x 25kg
5 x 37.5kg
6 x 47.5kg
6/2 x 50kg

Pull-ups
5, 4, 4, 3, 2

GTG CoC #Trainer x singles
Hack Squat x singles

Recharge Session

w/u Goblet Squat
24kg x 5

KB 16kg;
Super D Shoulder Rotations
Arm Bar
Turkish Get-Up
Windmill
Bent Press

Turkish Get-Up
24kg x 1

Half Get-Up
32kg x 1

Not-So-Strong Conditioning Day 2

w/u Double KB Front Squat
16kg+16kg x 5
KB Two Hands Anyhow
16kg+16kg x 1

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 32, 24, 24

Approx 11.5mins

GTG CoC #Trainer x singles

Not-So-Strong Strength Day 2

w/u Goblet Squat
20kg x 5
Two Hands Anyhow
20kg+20kg x 1

Deadlift
Bar x 5
80kg x 5
100kg x 5

Close Grip Bench Press
25kg x 5
35kg x 5
47.5kg x 6/2
50kg x 6

Pull-ups
5, 4, 3, 3, 2

GTG CoC #Trainer x doubles

Grease the Groove

GTG CoC #Trainer x singles

Not-So-Strong Conditioning Day 1

KB Double Windmill
24kg+24kg x 3

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 32, 24, 24

Approx 12mins

Not-So-Strong Strength Day 1

w/u Turkish Bent Press
1 x 16kg
1 x 24kg

Moving Target Kettlebell Complex by Pavel, as posted on the StrongFirst blog.
http://www.strongfirst.com/moving-target-kettlebell-complex/

KB 20kg

Not-So-Strong Practice Day

w/u KB 16kg, 24kg
Super D shoulder rotation
Arm Bar
Bent Arm Bar
Turkish Get-Up
Bent Press
Windmill

Two Hands Anyhow
24kg+16kg x 1
24kg+24kg x 1

Not-So-Strong Conditioning Day 2

w/u Bent Press
(2,2) x 24kg

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 32, 24, 24

Approx 13.5mins

Not-So-Strong Strength Day 2

w/u Two Hands Anyhow
1 x 20+20Kg

Front Squat
5 x bar
5 x 30kg
5/2 x 40kg
5 x 45kg

Close Grip Bench Press
5 x bar
5 x 35kg
6/3 x 47.5kg

Pull-ups
5, 4, 3, 2, 2