6/22/18 sq/oh
Mobility
Ssq box
65x5,5
115x5
155x5
160x5
165x5
170x5
170x5
Log strict press
55x5
105x5
115x5
125x5
130x5
130x5
Ab wheel
12
12
12
14
Chin x 15
Pushup x 35
Fk x 40
Stretch
6/25/18 pull
Mobility
Deadlift
45x12
135x5,5
185x5
225x5
275x1
315x5
320x5
Pullup
25x5
25x5
25x5
25x5
25x5
Db row
80x8
80x8
80x8
Dip grip bent knee hlr
11
11
11
Neck harness
10x25
Walk 7 min
Chin x 11/pushup x 25/fk x30
Stretch
6/27/18 bench deload
Mobility
Bench
45x20,10
95x5,5
135x5
175x5
205x5
235x5
Inverted row ss Step up
12/12
12/12
12/12
Kb swing
35x15
35x15
35x15
Weighted vest walk
12 min
Pullup ng x 10/Sit up x 15/cg pushup x 25
Stretch
6/29/18 deadlift deload
Mobility
sumo DL 95x10
Dip grip hlr x10
sumo DL 135x5
Dip grip hlr x 10
sumo dl 165x5
Dip grip hlr x10
sumo dl 205x5
Dip grip hlr x10
sumo dl 250x5
Dip grip hlr x 10
sumo dl 205x5
handle push-ups x15
sumo dl 205x5
handle pushups x 15
.5 inch def dl 205x5
handle push-ups x15
.5 inch def dl 205x5
Pull-ups x 5
.5 inch def dl 205x5
Pullup x 5
Weighted vest walk
12 min
pullup x 5
fk x 35
stretch
7/1/18 De bench
Mobility
speed bench
45x15
95x8
135x3
155+ch x 6x3
strict log press
105x12
110x12
pullup ng
5
25x5
30x5
30x5
30x5
30x5
dips
50x8
50x8
55x6
bw x 12
Inc db fly
30x12
30x12
bb curl
50x20
50x20
plate shrug
45x20
45x20
plate Cuban rotation
5x20
5x20
Chin x 10/cg pushup x 30/fk x 40
Stretch
7/2/18 ssq 5s
pm Squat w/Safety Bar
Full body warm-up
SSq box Squat 115x5
Ab Rollouts x 11
SSq box Squat 165x5
Ab Rollouts x11
SSq box squat 195x5
Ab Rollouts x11
SSq box squat 215x5
Ab Rollouts x11
SSq box Squat 165x5
Ab Rollouts x 11
SSq box Squats 165x5
Db row 60x10
SSq box squat 165x5
Handle Pushups x12
SSq box squat 165x5
Db row 60x10
SSq box squat 165x5
Handle Pushups x12
SSq box squat 165x5
Db row 60x10
Handle Pushup x 12
Bb curl 50x20
Bb curl 50x20
Weighted vest walk 7 min
Stretch
7/3/18 cardio
Walk 5 min
run 30s/walk 90s for 17 min
Walk 3 min
Stretch
7/4/18 bench 5s
Mobility
Bench 50x15/dis x 15
Bench 50x10/bpa x 15
Bench 95x5/fp x 15
Bench 135x5/dis x 15
Bench 165x5/bpa x 15
Bench 185x5/fp x 15
Bench 215x5/bpa x 15
Bench 245x5/Step up x 15
Bench 185x5/Step up x 15
Bench 185x5/Step up x15
Bench 185+chain x 5/inverted row x 12
Bench 185+chain x 5/inverted row x 12
Bench 185+chain x 5/inverted row x 12
kb swing
35x20
35x20
35x20
Weighted vest walk 15 min
Chin x 10/knuckle pushup x 20/Sit up x 20
Stretch
7/6/18 Deadlift 5s
Mobility
DL
45x10
135x5
185x5/dip grip hlr x 10
205x5/dip grip hlr x 10
235x5/dip grip hlr x 10
270x5/dip grip hlr x 10
305x8/dip grip hlr x 10
Ghr
10
10
10
10
donkey calf
12
45x12
45x12
45x12
Btb static hold
135x30s
145x30s
155x30s
pushup x 30/fk x 30/chin x 10
Stretch
7/7/18 hiking
7/8/18 log 3s
Mobility
log press
55x5/dis x 10
55x5/dis x 10
75x5/bpa x 10
95x5/ng pullup x 5
115x3/ng pullup 30x3
130x3/ng pullup 40x3
145x5/ng pullup 50x5
dips
5
45x5
50x5
55x5
bb curl
65x10
85x8
105x6
db lying ext
30x12
30x12
30x12
db side lateral
15x12
15x12
15x12
8 min walk
Stretch
7/9/18 Sq 3s
Mobility
kb swing 25x10
SSq box squat
12
65x5
65x5
115x5
155x3
175x3
205x3
225x5
Step up ssq zercher
15
65x10
65x10
ab wheel
12
12
12
14
Weighted vest walk
10 min
Stretch
7/10/18 walk 30 min
7/11/18 bench
Mobility
Bench
45x20
95x8
95x5
135x5
165x5
195x3
225x8
215x10
205x12
chest supp row
115x12
135x10
135x10
db hammer curl
30x12
30x12
donkey calf
90x12
90x12
Weighted vest walk
10 min
ng pullup 7
db pushup 21
Sit up 20
Stretch
7/12/18 walk 10 min
7/13/18 oh/dl
Mobility
log press
55x10,10
75x8
105x5
125x5
145x8
135x10
125x12
Deadlift
135x5
225x5
315x6 belt
335x4 belt
355x2 belt
db row
70x10
70x10
dip grip bent knee hlr
12
12
Weighted vest walk 11 min
pull up wg x 7
cg pushup x 22
Sit up x 22
Stretch
7/15/18 Sq
Mobility
squat
45x5
95x5
135x5
185x1
225x3 belt
245x2
265x2
135x5
pullup ng
5
25x6
35x5
15x10
Dips
5
50x6
40x8
30x10
ab wheel
1 ch x 15
1 ch x 15
run 30 s walk 30 for 5 min
walk 2 min
chin x 8
pushup x 25
fk x 30
Stretch
7/18/18 bench
Mobility
bench
45x20,15
95x5
135x5
185x5
205x5
230x10
db row deadstop
70x10
80 x10
80x10
kb snatch run jj
25x10 150ft 20 x 3rds
wall walk x 5
walk
7 min
Stretch
7/19/18 walk 30min
7/20/18 Dl 5s
Mobility
DL
45x10
135x5
170x5
205x5
225x5
255x5
295x10 belt
3 inch def sldl
225x5
225x5
230x5
hlr dip grip
10
10
10
10
10
Donkey calf
12
45x12
45x12
45x12
Chin x 8
Pushup x 24
Kb swing 35x25
Stretch
7/21/18 log
Mobility
log press
55x12
75x8
95x5
125x5
145x5
165x5
pullup ng
5
25x5
35x5
45x5
Dips
45x5
55x5
65x5
bb curl fat grip
65x8
75x8
80x8
muscle snatch
45x5
55x5
65x5
walk 10 min
chin x 8
feet elevated pushup x 24
fk x 30
stretch
7/22/18 sq
mobility
ssq
65x5
95x5
115x5
155x5
185x5
215x5
step up
25x10
25x10
25x10
ghr
10
10
10
ab wheel
15
15
15
seated calf 15 sec rest
90x20
90x20
90x20
plate pinch
50x30s
50x31s
stretch
7/25/18 Bench
mobility
bench
45x20
95x8
135x5
175x5
205x3
235x5
db row deadstop
80x10
85x10
85x10
Inc db bench w twist
70x10
70x11
Inverted row
10
11
chin x 9
db pushup x 25
fk 35
1 arm kb swing 25x10
stretch
7/27/18 DL
Mobility
DL
45x10
135x7
185x5
225x5
275x3
315x5 belt
3 inch def dl
230x2
230x2
230x2
230x2
230x2
hlr dip grip
11
11
11
10
10
Donkey calf
12
50x12
50x12
50x12
pullup 9
pushup 27
fk x 35