7/29/18 log
Mobility
log press
55x12
75x8
95x5
110x5
130x5
150x5
170x5
pullup ng
5
30x5
40x5
50x5
Dips
50x5
60x5
70x7
bb curl fat grip
70x8
80x8
85x10
muscle snatch
55x5
65x5
75x5
tire throw x 8
tire pushup 30
ng pullup x 10
Dragon flag 10
walk 17 min
stretch
7_30_18 ssq
walk 25 min
mobility
ssq box
65x5,5
115x5
155x5
195x5
220x5 belt
step up plate
25x15
25x15
ghr/ab wheel
12/15
12/15
12
plate pinch
50x35s
50x40s
stretch
8/1/18 Bench
mobility
bench
45x20
95x8
135x5
185x5
215x5
240x5
db row deadstop
90x10
90x10
90x10
Inc db bench w twist
75x10
75x11
Inverted row
12
12 feet on bench
chin x 10
db pushup x 30
fk 40
1 arm kb swing 25x15
stairs x 5
jj x 25
punching combo x 40
stretch
8/2/18
walk 30 min
8/3/18 DL
mobility
DL
45x10
135x5,5
185x5
225x6
275x3
325x5
3 inch Def DL
240x2
240x2
240x2
240x2
240x2
HLR
11
11
11
11
11
Donkey calf
12
55x12
55x12
55x12
Run 10 x suicides
chin x 10
foam roller pushup x 30
fk x 40
kb swing 35x21
stretch
8/5/18 log
mobility
log press
55x12
75x8
95x5
115x5
135x5
155x5
175x5
pullup ng
5
35x5
45x5
55x5
Dips
55x5
65x5
75x7
bb curl fat grip
75x8
85x8
90x8
muscle snatch
60x5
70x5
80x5
tire throw x 10
tire pushup 31
ng pullup x 11
Dragon flag 12
walk 4 min
Run 30 sec walk 1 min x 4
walk 7 min
stretch
8/6/18 walk 40 min
8/7/18 walk and run 30 min
8/8/18 bench
mobility
band bench mini
45x15
95x5
95+m x 5
135+m x 5
185+m x 3
205+m x 3
225+m x 3
db incline
50x20
50x20
tbar row
b+70x15
b+80x15
b+90x15
b+90x15
dips
12
12
12
12
db side lateral
15x15
15x15
15x15
db shrug 2 sec pause at top
50x15
50x15
50x15
finisher 2 rounds
step up x 10
bb clean 45x10
bb oh press 45x10
bb row 45x10
tire pushup x 10
jj x 20
walk 5 min
stretch
8/9/18 walk 30 min
8/10/18 dl
mobility
1.5 inch Def DL
45x10
135x5
135x5
185x5
225x3
275x3
315x3
365x1
395x1 belt
425x1 belt
band gm/dip grip hlr
px20/15
px20/15
px20/15
donkey calf ss btb wrist
45x15/135x12
45x15/135x12
45x15/135x12
Run / walk interval
2 min run/1 min walk
1 min run/1 min walk x3
1 min run
1.05 miles in 10 min
walk 2 min
wg pullup 7 as handle pushup x25
stretch
8/11/18 walk 2 miles pulling kids in boat
8/12/18 log shoulders biceratops
mobility
log press
55x12
75x8
95x5
105x5
125x5
145x10
105x15
BB curl
45x5
65x5
75x5
85x10
65x15
band facepull
px20
px20
px20
db hammer curl
20x20
20x21
20x22
db side lateral
15x15
15x15
15x16
db concentration curl
15x15
15x15
tabata 4 min
swim
later 4 mile walk
8/13/18 sq
mobility
donkey calf
15
50x15
60x15
60x15
ssq box
5
65x5
115x5
155x5
185x5
205x8 belt
155x15
ghr
12
12
12
step up
10x12
10x12
10x12
ab wheel
12
12
12
straight leg Sit up ss band Deep squat
10x10/10
10x11/10
stairs 4 mins
stretch
8/15/18 bench 5s
mobility
bench cg
45x15/handle pushup x 5
95x8/handle pushup x 5
135x5/fp x 20
175x5/ng pullup x 5
205x5/fp x 20
235x10/ng pullup x 5
175x15
cg inc bench
135x5
155x5
175x5
Inc db fly
30x12
30x12
30x12
db lying tri ext
30x12
30x12
30x12
tri band push down db
px30
px30
px30
tabata shadow box 4 min
tire pushup 30
chin 7
v up x 10
stretch
8/16/18 DL
mobility
DL
45x10
135x5,5
185x5
225x5
265x5
300x10 belt
225x15 belt
pull up ng
5
25x5
35x5
45x5
db row
70x10
80x8
60x20.
btb shrug
135x15
155x15
175x15
dip grip hlr
15
15
15
cliffhanger 45x30s bb static hold 135x30s
mow lawn
stretch
8/19/18 shoulders bid
mobility
log press
55x12
55x5
75x8
95x5
115x3/fp px20
135x3/fp px21
150x8/fp x 22
115x15
BB curl
65x5
75x3
85x3
95x3
75x15
db hammer curl
20x21
20x22
20x22
db side lateral
15x16
15x16
15x16
db concentration curl
15x15
15x15
tabata 4 min
2 rds of mountain climbers/shadow box
2 rds of jj/ shadow box
cg db pushup 21
chin x 5
fk x 25
stretch
8/20/18 ssq
mobility
ssq box
5
65x8
115x5
140x5
170x3
195x3
220x5 belt
170x10 belt
2 inch def dl
135x5
225x3
315x1
385x1 belt
315x3 belt
315x3 belt
315x3 belt
ghr
10
1 ch x 10
1 ch x 10
1 ch x 10
donkey calf 1 min rest
70x20,16,14
stretch
8/21/18 walk 30 min
8/22/18 bench 3s push
mobility
bench
45x15,5
95x5,5
135x5
165x5
195x3
220x3
250x3
270x1
seated milt press
45x5
95x16
95x11
95x11
Dips
10
10
11
db Inc fly
30x12
30x15
band tri pd
px35
px35
db side lateral
15x20
15x20
walk/run
3 x 30s run/walk 1 min walk
1 min walk
chin x 7
pushup x 30
fk x 35
stretch
8/23/18 walk 40 min
stretch
8/24/18 DL 3s
mobility
DL
45x10/ab pd x 20
135x5
165x5/dip grip hlr x 10
205x5/dip grip hlr x 10
245x3/dip grip hlr x 10
285x3/dip grip hlr x 10
315x5 belt/dip grip hlr x 10
245x5/pushup Inc atlas stone x 15
245x5/pushup Inc atlas stone x 15
245x5/pushup Inc atlas stone x 15
dead hang
45x30s
45x28 s
sled pull fw
+45x50ft x 6
+45x50dt x 2 backward
walk 45s/run 45s x 3
walk 2 min
kb swing 35x25
stretch
8/25/18
weighted vest walk 32 min
stretch
8/26/18 log 1s
mobility
log
55x12/dis x 15
55x10/bpa x 15
75x5/pull up ng x 5
95x5/bpa x 15
125x5/ng pullup x 5
140x3/bpa x 15
160x5/ng pullup 30x5
180x2 joker/ng pullup 40x5
180x2 joker/ng pullup 50x5
cg bench
135x5
185+ch x 5/bpa x 15
205+ch x 5/bpa x 15
225+ch x 5
bb shrug
225+ch x 12
225+ch x 12
225+ch x 12
tri band pd
px50
px50
db hammer curl/log oh walk
30x12/55x100ft
30x12/55x100ft
30x12/55x100ft
stretch
8/27/18 squat 1s
mobility
hang clean
45x5
95x5
squat
95x5
95x5
135x5
185x5
210x3
230x3 belt
275x1 belt joker
295x1 belt joker pause
ghr/ab wheel
12/12
12/12
12/12
step up
1 ch x 12
1 ch x 12
1 ch x 12
donkey calf
12
80x12
80x12
80x12
tabata 4 min
20s run/10s walk
chin x 7/fk x 21/pushups x 21
stretch