Byrd TX Method

[snommisjay]

10/10/11 Workout 2A BW: 168

BS
305x5x3

MP
135x5x3

DL
385x5

Chins
60x5-6-6

10/12/11 Workout 2B

BS
235x5x3

BP
195x5x3

BO Row
205x5x3

Dips
70x5x3
Back Extension
25x12x3


10/13/11

Conditioning: 1-5 1arm KB complex, 100-200-300-400-500m Rows

10/14/11 Workout 2C

BS
335x5

MP
145x5

Conditioning 1min work; 1min rest Wallballs, Tire Flips, Farmer Carry, Rope Ascent, Knees to Elbows; 3 sets.



10/17/11 Workout 1A 5'8 168?

BS
310x3x5

BP
200x4F
190x5x2

DL
390x5

W Dip
70x7-9-10

W SU
10x15x3


10/19/11 Workout 1B 5'8 167

FS
45x5
135x5
185x5
205x5x2

MP
140x5x2
140x3
115x10

W Chins
53x11-10-7

[snommisjay]

10/20/11 BW:170

Conditioning: On Duty

5 sets: Treadmill 15% grade; 1 min on/1.5 min off; 5.5, 5.7, 6.0, 6.2, 6.5 mph

AMRAP 15min: 5 HP Snatch, 7 Burpees, 250m Row.

Should have limited that one to 8-10min for higher output. Had cardiovascular ability on my mind today, needs improvement.

[snommisjay]

10/21/11 BW: 170

BS
340x5 (5RM)

BP
210x3 (5RM F)

PC
205x2x2 (3F)
205x1x2

DB BP
Max reps x 2 @ 75. 12,15

BB Steps ups 20"
115x8x3

[snommisjay]

10/24/11

BS
315x5x4

MP
140x5x2
140x3F
135x3F

DL
395x5
315x12

Muscle Ups
3x2 sets
8x1 set

PM: 1 mile run 40lb vest 8:48

[snommisjay]

10/26/11

BP
185x5x5

W Chins
BWx5
50x10x2
50x8

W Dips
BWx5
60x10
60x8
60x5

5 Sets AFAP: 10 PC 50m down and back 10 Burpee BJ 50m down and back

[snommisjay]

10/27/11 Conditioning

10 sets 30 second AirDyne Sprint; rest 1:30

3x100m sprint, 3x175m sprint

[snommisjay]

10/28/11

BS
345x5

MP
150x5

PC
155x3
185x3
195x3
205x2
205x1
205xF

3 Sets: 20 GHD SU, 20 CTB Chins

[snommisjay]

10/31/11 BW:172

IA

BS
320x5x5

BP
190x5x5

DL
400x4F (failed at about 1/4 up; felt back curl up on me) Insane frustration with self.

Close Grip BP
155x10
165x8
175x6

Decline SU
10x20x3

[snommisjay]

11/1/11 Conditioning

Run 200m
KB complex x 2 each side (PS,PC,PP,Squat, Press) 40lb
10 HSPU
Run 200m
KB complex x 4 each side
8 HSPU
Run 200m
KB complex x 6 each side
6 HSPU




11/2/11 IB

Dyn FS
155 (plus chains) 10x2 on the minute

MP
45x5
65x5
95x5
115x4
140x4f
135x4f
135x3f + 3 PP

W Chins
BWx5
45x3
70x1
75x1
95x1
110xF
105xF

Ring Pushup
BWx8
40x8
60x8
80x5

*Felt weak from the start. VERY frustrating

[snommisjay]

10/4/11 IC

BS
350x4F (bottom of 5th rep)

BP
205x5