5/23/18 Bench
Mobility
Bench
45x20/dis x 12
95x5/bpa x 15
95x5/step up x 12
135x5/bpa x 15
165x5/step up x 15
195x5/bpa x 15
220x5/step up x 15
250x5/inverted row x 12
280x5/inverted row x 12
220x5 cg/inverted row x 12
220x5 cg/db hammer curl 50x6
220x5 cg/db hammer curl 50x6
220+ch x 5/face pull p x 20
220+ch x 5/face pull p x 20
Ng pullup x 12
Pushup x 23
Kb swing 35x20
Kb swing 35x20
In 44 mins
Walk 10 min
Stretch
5/24/18 35 mins walking
Mobility
5/25/18 DL
Mobility
DL
135x5
135x5/hlr x 10
185x5/hlr x 10
225x5/hlr x 10
265x3/dips x 12
305x5/dips x 12
350x3/dips x 12
390x3/dips x 12
305x5
Ng pullup x12
Pushup feet elevated x 25
Kb snatch 25x10 per arm
Kb snatch 25x10 per arm
Kb snatch 25x10 per arm
Kb overhead walk 25x100ft per arm
Kb Farmer walk 25x100 ft per arm
Kb duck walk 25x100ft
40 mins
Farmers walk kb 25x6 mins
Stretch
5/27/18 log deload
Mobility
Db side lateral
10x15
10x15
10x15
Log
55x5/bpa x 15
75x5/bpa x 15
95x5/bpa x 15
115x5
Ng pullup
5
25x5
25x5
25x5
Cg bench fat grip
135x5
185+ch x 5
185+ch x 5
185+ch x 5
Db row
50x20
55x20
55x20
Face pull ss neck harness
Px20/10x20
Px20/10x20
Px10/10x20
Cg pushup as db hammer curl
25/20x20
25/20x20
Plank 60 sec
Stretch
5/28/18 sq deload
Mobility
Ssq box
65x5
85x5/ab wheel x 11
115x5/ab wheel x 11
145x5/ab wheel x 11
165x5/ab wheel x 11
185x5/ab wheel x 11
Sumo deadlift. 5 inch def
135x5
185x5
185x5
185+ch x 5
Wheelbarrow shrug
180x100
Donkey calf as seated calf
45x20/45x20
45x20/45x20
Kb swing
35x20
35x20
35x20
35x20
35x20
Forearm plank x 60sec
Stretch
5/30/18 bench deload
Mobility
Bench
Dis x 15
45x20/bpa x 15
95x5/bpa x 15
95x5/bpa x 15
120x5/bpa x 15
150x5/bpa x 15
180x5
Chest supp row
105x10
110x10
110x10
Inc db bench w twist
55x10
55x10
55x11
Rack pullup
10
10
11
Band tri ext
Px100
Bb curl
65x10
75x10
75x10
Dead hang
1 min
Walk 12min
Stretch
5/31/18
Walk 30 min
6/1/18 DL deload
Mobility
Def DL 1 inch
45x10
135x5
165x5
205x5
245x5
Step up
10
10
10
Ghr
10
10
10
Dip grip bent knee leg raise
10
10
10
Lying neck
10x20
10x20
10x20
Kb snatch
25x10
25x10
25x10
Chin x 11
Feet up pushup x 25
Fk x 25
Stretch
6/3/18 delt
Mobility
Seated bb milt
45x12
65x12
65x10
85x6
105x3
125x1
145x6
150x6
155x6
Db side lat
30x6
30x7
Db 1 arm rear lat
40x8
40x8
Bb shrug
365x6
385x6
390x6
Btb shrug
225x10
315x6
Stair run x 20
Shadow box tabata 4 min
Pushup x 25/chin x 12/fk x 30
Stretch
6/4/18 back
Mobility
Tbar row
B+45x12x10
B+90x6
B+135x3
B+160x1
B+180x6
B+180x6
B+180x6
Deadlift
135x5
185x5
225x3
275x5
315x5
355x6 belt
Def Dl standing on 45
225x5
225x5
225x5
Dip grip bent knee raise
10
10
10
10
10
Ng pullup x 12
Feet up pushup x 25
Kb swing 35x20
Db plank x 60 sec
Stretch
6/6/18 bench 5s
Mobility
Bench
45x20/bpa x 15
95x5/dis x 10
95x5/bpa x 15
135x5/bpa x 15
165x5/dis x 10
195x5/fp g x 12
225x5/fp f x 12
255x7
Db Inc w twist
60x10
60x10
60x10
Db row
60x10
60x11
60x12
Bb curl
65x10
70x10
70x10
Gripper
200x5
200x5
Circuit
Ng pullup x 12
Feet up pushup x 25
Fk 25
Chin x 10
Db pushup x 25
Fk 25
Cardio 10 min
Walk1 min run 30s x 5
Walk 2.5 min
Stretch
6/8/18 sq 5s
Mobility
Box ssq
65x5,5
115x5
155x5
185x5
205x5
235x5 add belt
270x2 joker
275x2 joker
Farmers walk
115s x 100ft turn at 50
135s x 100ft turn at 50
135s x 100ft turn at 50 + 20sec hold
Ssq standing calf
155x12
165x12
170x12
Kb snatch 1 arm
25x10
25x10
25x10
Chin x 12/pushup x 25/fk x 30
Stretch
6/10/18 oh 5s
Mobility
Seated bb milt
45x20
65x10
85x5
105x5
125x3
140x3
160x8
Ng pullup
10
35x3
45x3
55x5
Dips
10
45x5
55x5
65x7
Btb shrug
135x15
155x15
175x15
Db side lateral
15x15
15x15
Db hammer curl / cg db pushup
15x15/15
15x20/20
Dead hang 1 min
Stretch
6/11/18 DL 3s
Mobility
DL
45x15
135x5
135x5
205x5
255x3
295x3
335x3
375x4 belt
Def DL stand on 45
235x5
235x5
235x5 + 10 sec hold
Dip grip hlr
10
10
10
11
11
Chin x 12
Pushup x 27
Kb swing 35x21
Pushup plank x 1 min
Kb swing 35x21
Stretch
6/13/18 bench 3s
Mobility
Bench
45x20
45x5
95x5
135x5
175x5
210x3
240x3
270x4
Inc bench
135x10 cg
135x10 cg
135x10 mg
135x10 mg
135x10 wg
Db row
60x10
60x10
60x10
60x10
60x10
Bb curl
65x10
65x10
65x10
Tri pd 10 sec rest between sets
Px20
Px20
Px20
Seated Facepull 10 sec rest between sets
Px20
Px20
Px20
Walk 5 min
Chin x 12/pushup x 27
Stretch
6/14/18 walk 30 min
Stretch
6/15/18 sq 3s
Mobility
Ssq
65x5,5
115x5
155x5
195x3
225x3
250x4 belt/wraps
Deadlift bbb light
135x10
155x10
155x10
155x10
155x10
Ab wheel ss farmers walk
10/115s x 100ft
10/115s x 100ft
10/115s x 100ft
10
10
Donkey calf
12
45x12
45x12
Neck harness
10x20
10x20
Feet elevated pushup x 27
Ng pullup x 14
Fk x 30
Stretch
6/17/18 log 1s
Mobility
Log press
55x12,10
75x5
95x5
130x5
150x3
170x5
Ng pullup
5
35x5
45x3
55x5
Inc bench
135x5
175x10
Db row
80x10
80x15
Dips
5
45x5
55x8
Weighted vest walk 11 min
Pull up wg x 11
Cg pushup 28
Fk 31
Stretch
6/18/18 DL 1s
Mobility
Bb curl
45x12
45x10
65x8
85x12+5+3 (20 rp)
Btb wrist
85x10
115x15+10+5 (30)
Donkey calf
12
45x15+10+10 (35 rp)
Deadlift
135x5
225x3
275x1
315x5
355x1
400x3 belt
Step up
12
25x20
Dip grip bent knee raise
11
11
11
5 min walk
Kb swing 35x21
Stretch
6/19/18 walk 30 min
6/20/18 bench
Mobility
Bench
45x15
95x5
95x5
135x5
175x5
205x3
230x5
230x5
230x5
230+ch x 5
230Γch x 5
Dips
50x8
50x8
50x8
Feet elevated ng pushup
1 ch x 15
1 ch x 15
1ch x 15
8 min walk 3x30s jog
Chin x 14
Fk x 35
Stretch