10/8/18 sq 3s 300tm
mobility
ssq box sq
10
65x5
65x5
115x5
155x5
185x3
210x3
240x3
270x3 belt
210x10 belt
sldl
135x10
145x10
155x10
ab wheel
20
20
20
plate walk
45x100ft
45x100ft
45x100ft
stretch
10/9/18 walk 15 min
10/10/18 bench 3s
mobility
bench
45x20/bpax15
45x10/bpa x 15
95x5/bpa x 15
95x5/bpa x 15
135x5/fp px15
175x5/fp px15
205x3/fp px15
235x3
260x4
205x5 3 sec paused
seal row
105x10
125x10
125x10
ng handle pushup / rack pullup
15/12
15/12
15/12
walk 5 min
stretch
10/12/18 DL 3s
mobility
DL
45x15
135x8
185x5
225x5
280x3
320x3
360x3 belt
def dl standing on 35
280x3
280x3
280x3
bent knee hlr
11
11
11
11
11
donkey calf
20
45x15
45x15
walk 8 min
10/14/18 bench
mobility
bench
45x15
95x10
135x8
185x5
225x10
215x10
205x11
seal row
95x5
145x10
140x11
135x12
dips/bb curl
5/65x5
35x10/85x10
35x12/85x12
walk/run 12 min
stretch
10/15/18
walk 15 min
stretch
10/16/18
am walk 15 min
pm
mobility
ssq box sq
65x10
115x8
155x3
205x8
185x10
165x11
pull up ng
6
25x8
22.5x8
20x9
rdl
185x10
190x10
straight leg Sit up
20x12
20x14
stretch
10/17/18
am 25 min walk
pm 20 min walk
10/18/18
25 min walk
10/19/18 DL
mobility
DL
135x5
135x5
185x5
225x3
275x1
315x6
295x6
log press
55x8
105x10
115x10
115x10
dip grip bent knee raise
12
12
stair calf
50 reps
stretch
l
10/21/18 bench
mobility
bench
45x16
95x10
135x8
185x5
230x10
220x9
210x9
seal row
95x5
150x12
140x12
130x12
dips/bb curl
5/65x5
40x10/90x10
40x10/90x10
walk/run 16 min
stretch
10/22/18 ssq 5s
morning 15 min walk
pm
mobility
ssq box
5
65x5
115x5
155x5
165x5
190x5
215x5
190x5
165x10
kb swing/forearm plank
25x20/60s
25x21/60s
25x22/60s
stretch
10/24/18 bench 5s
mobility
bench
45x15
45x10
95x5
135x5
165x5
190x5
215x7
190x5
165x10
db row
50x10
60x10
60x12
db hammer curl/alt db curl nonstop
20x10/10
20x10/10
20x10/10
cg pushup x 20
stretch
10/25/18 walk 15 min
10/26/18 DL 5s
mobility
DL
45x10
135x5,5
185x5
230x5
270x5
305x7
dip grip bent knee raise
15
15
20
strict press/fp
45x10/px15
95x5/px15
105x5/px15
120x5/px15
walk 10 min
chin x 5
pushup x 10
stretch
10/29/18 ssq 3s
mobility
ssq box
5
65x5
115x5
155x3
175x3
205x3
225x3
Inc cg bench 210tm
95x5
135x3
145x3
170x3
190x3
chin
10
10
10
plank pushup hold
60 sec
60 sec
60 sec
stretch
10/31/18 bench
mobility
bench
45x20
95x8
135x5
175x3
205x3
225x5
Inc db w twist
60x10
60x10
60x12
lying db tri ss alt db curl slow tempo
15x15/15x15
15x15/15x15
15x16/15x16
squat to ottoman
1 min
1 min
4 min punching combo tabata
stretch
11/1/18 20 min walk
11/2/18 DL
mobility
DL
45x10
135x5
185x5
255x3
290x3
330x5
DL
185x10
185x10
185x10
bent knee dip hlr
10
10
10
10
10
walk 5 min
stretch
11/4/18 log
mobility
log strict press
55x10
55x5
75x5
95x5
110x5
125x3
140x5
log strict bbb
85x10/bpa x 15
85x10/bpa x 15
85x10/bpa x 15
85x10/bpa x 15
85x10/bpa x 15
pull up
wg x 10
wg x 10
ng x 10
ng x 8
chin x 8
db hammer curl
20x20
20x16
20x15
db pushup/fk
21/30
stretch
11/7/18 bench 1s
mobility
bench
45x20
95x8
135x5
160x5
190x5
215x3
240x5
BBB bench ss db row
135x10 wg/60x10
135x10 wg/60x10
135x10 cg/60x10
135x10 cg/60x10
135x10 uwg/60x11
bb curl ss band pd
65x10/px20
65x10/px20
STRETCH
11/9/18 DL 1s
mobility
DL
45x10
135x8
185x5
225x3
270x5
305x3
340x3
Def SLDL standing on 45
225x5
230x5
230x5
bent knee dip grip hlr / seated plate calf
12/45x20
12/45x20
12/45x20
stretch
11/11/18 Sq/DL
mobility
squat Olympic shoe
10
45x5
95x5
135x5
185x3
225x3
275x2 belt
295x2 belt and wraps
315x2 belt and wraps
DL
135x3
225x1
315x2
335x2
355x2
Stifflegged DEF DL standing on 45
225x5
235x5
245x5
kb front squat to ottoman sink in
25x20
25x20
mountain climber x 40
fk x 40
crunch x 20
stretch
11/14/18 back + leg
mobility
pull up
12 ng
11 ng
10 ng
seal row
95x8 w/o
115x10
120x10
125x10
step up/ ghr
12/12
5s x 12/12
5s x 12/12
bb curl
45x20
55x20
65x17
donkey calf
45x20
45x20
walk 7 min
stretch