W6D3 MS Rehab Day
WALRUS 28lb vest
10 Lunges per leg
10 dips
5 chins
x5 rounds
Assistance:
Single arm DB Bench x 10
Single srm DB row x10 per arm
Single Leg KB SLDL x10 per leg
x3 rounds
Core:
Ab Wheel x15
Makeshift Reverse Hyper x15
x 2 rounds
Finisher:
Trapbar farmers 185lbs
DB waiter carry 50lbs
Down driveway and back
x 2 rounds
Total workout time 44:50
W6D4 Extra Credit Burpees
100 6-count burpees
3x5 Pullups
W6D4 Conditioning Day
“Standard Issue Hills”
15 Hill Sprints with 45s rest at the bottom
My hill is smaller. Takes about 10-11 seconds. I plan to move this workout up to 20 total.
HR was up there on the walk down. Really glad I found this hill.
The only thing I liked more about living in PA than Cali is that I had an awesome perfect spot for hill sprints at the end of my street. I have no hills near me now.
W6D5
Extra Credit Burpees
100 6-count burpees
3x5 pull ups
W6D5 MS Rehab Day
Little different today. Back is in a bad place. Not sure if it was the hills yesterday or what. Avoid squat and hinge completely
Walrus(ish)
Sled pull down and back driveway 211lbs
Dips x10 25lb
Chins x5 25lb
5 rounds
Assistance:
KB half kneeling press x10 per arm
Fat man rows x10
Ab wheel x 10
3 rounds
Finisher:
This was cut short by an unexpected guest. Just did 30s sandbag shoulder hold each side marching in place. 100lb bag. Sort of got my loaded carry work in with the sled anyway.
I really liked the sled for the leg work in this circuit. May use this again. Today was supposed to be goblet squats but felt this was a back friendly alternative.
W6D6 Conditioning Day
Only have time for 1 workout today so counting this for GC and my 100 daily dose of burpees
Stupidly had a dozen+ beers yesterday and feeling like trash. In the past I would of skipped today but these logs are damn inspiring so i suffered through and put the work in
15 to 1 Descending Burpees ladder
5 pull ups
10 pushups
15 squats
Someday will try to hit 20 down but wanted to start a tad lighter. Really enjoyed this format for burpees. The burpees were actually the easy part.
W6D6
Extra Credit Burpees
100 6-count burpees
4x5 pullups
W7D1 MS Rehab Day
Walrus:
Goblet Squats x10 with 70lb kb
Pushups x10
Chins x5
5 rounds with 32lb vest
Assistance:
Incline DB Press x10
Incline DB Row x10
DB SLDL x10
3 rounds with 40lb DBs
Core:
Hanging Leg Raises x12
Birddogs x10
3 rounds
Finisher:
Suitcase carry 1 trip per side 70lbs
Single arm waiter carry 1 trip per side 50lbs
2 rounds
The heat and humidity are ungodly in the garage today. Plan to get my burpee work in later in the basement.
W7D1 Extra Credit Burpees
100 6 count burpees
W7D2 Extra Credit Burpees
100 6-count burpees
5x5 pullups
W7D2 Conditioning Day
“Sledge Drill”
1m Single KB Thrusters
1m jump rope
30s Single KB Thrusters
30s jump rope
3m rest
5 rounds with 40lbs KB
W7D3 July Challenge Burpees - Beginner
100 6-count burpees
5x5 pullups
W7D3 MS Rehab Day
WALRUS:
KB Walking Lunge x10per leg 40lb KB
Dips x10
Chins x5
5 rounds 32lbs vest
Assistance:
Half Kneeling KB Press x10 per arm
Band Facepulls x20
Single Leg KB Deadlift x10 per leg
Core:
Ab wheel x12
Side plank hold x10 per side
3 rounds
Finisher:
100lb sandbag bear hug carry x 1 min
2 rounds
W7D4 July Challenge Burpees - Beginner
100 6-count burpees
5x5 pullups
W7D4 Conditioning Day
“Bloody Lungs 2” garage edition
10 burpees
200lb sled pull/push down and back
5 KB snatch per arm 45lbs
Rest 1-2mins
x 7 rounds
This was brutal. Hope to get to 10 rds next time
W7D5 July Challenge Burpees
100 6-count burpees
25 pullups
W7D5 MS Rehab Day
Had to do something quicker during work. Have a dr. Appt for my back this afternoon.
Walrus:
Squats x25
Pushups x10
Fat man rows x10
5 rounds 32lb vest
Assistance:
Single arm DB bench x10
Hammer curls x10
Ab wheel x10
3 rounds
Finisher:
Waiter and suitcase walk at the same time x1
Just waiter walk x1 each side
Had to skip warmup and dedicated core but finished on 22 minutes which was awesome. I was moving quick tho.
W7D6 Conditioning Day
30m LSS Jog Outside
After did my 100 6 count burpees.
W7D7 July Challenge Burpees
100 6-count burpees
30 pullups