8/9/17 sq 3s
Walk 5 min
Mobility
Sq
5
45x5
135x3/Ab wheel x 12
135x3/ab wheel x 12
185x3/ab wheel x 12
225x3/ab wheel x 12
255x3 belt
280x3 belt
Sldl Sst 310tm
185x8
215x8
245x6
Ghr
12
12
12
Farmers suitcase dl
115x6
135x6
135x6
Stretch
8/10/17 couch to 5k wk 2 day 1
Walk 5 min
Run 90s/walk 2 min (6 intervals)
Walk 5 min
31 min 4k
Mobility
Stretch
8/11/17 bench 3s
Elliptical 5min
Mobility
Bench
Fp x 25/45x15
Dis x 10/95x5
Bpa x 15/135x5
Pullup x 10/185x5
Fp x 25/225x3
Dis x 10/255x3
Bpa x 15/290x3
BBB bench / db row
160x10 wg/70x10
160x10 wg/70x10
160x10 cg/70x10
160x10 cg/70x10
160x10 mg/70x10
Dips
10
45x10
45x11
Db preacher 1 arm
25x10
25x10
25x11
Seated db clean
20x10
20x10
20x12
Elliptical 5 min
Pilullup ng x 12/pushup x 30
8/12/17 dl 3s
Stairmaster 5min
Mobility
Dl
45x12
135x5
185x5
225x5
275x3
305x3
345x3
385x3 belt
DL BBB
195x10 Snatch
195x10 snatch /trx body saw x 10
195x10 sumo/trx body saw x10
195x10 sumo/trx body saw x 10
195 x10 con/ trx body saw x 10
Trx body saw x 12
Leg press calf
180x12
180x12
180x12
1 leg ext
50x10
50x10
Swiss ball sit up x 75
Tm 10min 11 inc 3.8mph
Stretch
8/14/17 back
Stairmaster 6min
Mobility
Pullup ng cg
15
35x5
45x5
55x6
70x4
Wg ng x 15
Seated cable row
143x10
165x10
170x9
Lat pd
121x10
126x10
131x10
Db row
75x10
75x10
Bb curl
45x10
65x10
85x8
105x6
1 arm db preacher
30x10
30x10
30x10
High cable curl
10s x 15
15s x 15
15s x18 as plate curl 35x20
Tm 5 min
3.8 at 10 inc
Stretch
8/15/17 oh 1s/delt/trap/abs
Elliptical 7 min
Mobility
Dis x 10
Strict press
45x15
65x8
95x5
125x5
145x5
165x3
185x4 some leg drive
Hs milt
180x10
180x10
180x10
1 arm db side lateral
25x12
25x12
25x12
Seated db clean
20x12
20x12
20x12
Kb shrug 100 rep
40s x 50+30+20
Trx knee tuck
12
12
12
Trx fallout
12
12
12
Swiss ball sit up 80
Tm 5 min 3.8 at 11 inc
Stretch
8/16/17 sq 1s
Stairmaster 7 min
Mobility
Lying ham 70x10
Squat
10
45x5
95x5
135x5
185x5
235x5 belt
265x3
295x3 wraps
135x5 3 sec pause
Step up
25s x 10
25s x 10
25s x 10
45 Deg hyper
10
45x10
45x10
45x10
45x10
Rc bent knee raise
10
10
10
10
10
Seated calf
125x10
125x10
125x12
Stretch
Cardio
32 min
Walk
5 hill runs
2 min run .25 mile
Stretch
8/18/17 bench 1s
Tm 5 min
Mobility
Bench
Dislocate x 10/45x15
Bpa x 15/95ā8
Plyo pu x 5/135x5
Bpa x 15/185x5
Bpa x 15/215x5
Bpa x 15/245x5
Bpa x 15/275x3
305x1
Wg bench 225x6
Inc cg
135x8
155x8
175x7
Db kickback
25x8
30x8
30x8
Tbar deadstop row
B+45x12
B+90x12
B+100x10
B+100x12
Bb curl 2 sec squeeze at the top
45x12
55x12
60x10
60x10
Shoulder trifecta rear, side, front
10s x 20/20/20
10s x 20/20/20
Stretch
8/19/17 De lower
Bike 5 min
Mobility
Squat
45x3
95x3
135x3
185x2
205x12x2 belt 45s between sets
Speed dl
135x1
225x1
275x10x1 30s
Arch back gm
95x10
100x10
100x10
1 leg horizontal leg press
60x10
80x10
80x10
Trx knee tuck as body saw
10/10
10/10
10/10
10/10
Smith machine calf
90x20
90x20
Stairmaster 5 min
Stretch
8/27/17 log 5s
Mobility
Log
55x12
75x5
95x5
115x5/pullup x 5
137x5/pullup 25x5
157x5/pullup 35x5
177x5/pullup 45x5
Axle bench press
155x10
155x10
155x10
155x10
155x10
Db row
70x10
70x10
70x10
70x10
70x10
Cg handle pushup as axle curl
18/50x12
18/50x12
18/50x12
Wheelbarrow shrug
95x20
120x20
120x20
Sled arm over arm
45x100ft
Sled facepull
45x20
Shadow box 2 min
Stretch
8/28/17 ssq 5s
Walk 5 min
Mobility
L
Ssq box
5
65x5
65x5
115x5
155x5
185x5
210x5
240x5 belt
270x5 belt
Farmers deadlift
330x5
330x5
330x5
330x5
330x5
Ab wheel
10
10
10
10
10
Farmers walk
115s x 1 lap around the pool
1 arm farmers walk 115 x 50
Stretch
8/29/17
Walk 35 min
Mobility
Stretch
8/30/17 bench 5s
Walk 5 min
Mobility
Bench
45x15
95x5
135x5
165x5
195x5
230x5
260x7
280x3 joker
195x12 fsl
Pullup/pushup 10 mins timed
15/25
11 chin/20 cg
7 wg/20 wg
8 ng/15 handle ng
6/10
7 chin
54 total pullup/90 pushup
Band facepull
Px20
Px20
Px20
Shadow box
3 1 min rd alt by 1 min rest
Stretch
8/31/17 walk 35 min
Foam roll
Stretch
9/1/17 Dl 5s
Walk 5 min
Mobility
dl
135x5
175x5
215x5
245x5
280x5
325x5
365x6 belt
385x2 def dl joker
Ghr
15
15
15
15
15
Dragon flag (making Bruce Lee proud)
10
10
10
10
10
Sled
Fw in grass 5x100ft sled +45
Bw in grass 2x100ft sled +45
Stretch
9/2/17 walk with kids
9/3/17 log 3s
Walk 5 min
Mobility
Log
55x12
87x5
117x5
137x3
147x3
167x3
187x7 leg drive
202x1 clean +strict press joker
147x10 strict fsl
Ng pullup ss dips
20x10/20x10
20x6/20x8
20x5/20x5
20x5/20x5
20x5/20x5
Ng pullup
30x5
40x3
50x5
Dips pause at top and bottom
30x5
40x5
50x8
Axle curl
55x12
55x12
55x14
Wheelbarrow shrug
135x20
135x20
135x20
3 min shadow box rd
Stretch
*good performance despite the runs yesterday lol
9/4/17 Sq 3s
Walk 5 min
Mobility
Sq
45x5
135x5
165x5
195x5
225x3
255x3 belt
290x6 wraps
315+40lb chains x 2 joker
225x5 paused belt
Walking Lunges
10
10
10
10
10
Ab wheel ss plate glute bridge
10/25x10
10/25x10
10/25x10
10/25x10
10/25x10
Farmers walks
115s x around the pool x 2 sets
Stretch
*Good one.
9/5/17 walk 30 min
Foam roll at night
9/6/17 bench 3s
Walk 7 min
Mobility
Bench
45x10/bpa x 12
45x5/bpa x 12
95x5/bpa x15
135x5/bpa x15
165x5/face pull px15
195x5/face pull px15
215x3/face pull p x 15
245x3/face pull p x15
275x7
295 + 40 ch x 1 joker
215x11
Walk 7 min to park
10 mins of torture
Ng pullup 15/pushup 25
Pullup 11/pushup on slight incline 20
Wheel pullup 10/pushup on slight decline 18
Cg pullup 7/ng step pushup 12
Cg chin x 6/chain pushup x 10
Wheel x 7/ cg pushup x 10
Wg ng x 5
61/95 total
Walk 2 min
Run 1 min
Walk 3 min
Shadow box 3 x 1 min then 30 s rest
Stretch
9/7/17 walk 30 min
4 mins of suicides on bb court
9/8/17 DL 3s
Walk 7 min
Mobility
Dl
45x5,5
135x5,5
185x5
235x3
275x3
300x3
345x3
390x3 belt
390x3 belt
225x10 doh
Ghr
15
15
15
15
16
Dragon flag
10
10
10
10
10
Sled fw
55x4x100ft in grass fw
55x2x100ft in grass bw
Stretch
9/10/17 log 5s 27 week 5x1 BBB challenge wk 1 day 1
Walk 7 min
Agile 8
Log strict press
55x5
55x5
75x5
95x5
115x5
132x5
152x5
172x5
Axle strict press
100x10
100x10
100x10
100x10
100x10
Pullup
Ng x 10
Wheel x 10
Chin cg x 10
Wg x 10
Wheel x 10
Axle curl/band tri/wheelbarrow shrug
60x10/px25/135x25
60x10/px25/135x25
60x10/px25/135x25
Tabata shadow box 4 min
Stretch