11/16/18 bench push
mobility
bench
45x15/bpa x 15
95x8/dis x 10
135x5/chin x 5
185x5/bpa x 15
225x1/dis x 10
245x3/chin x 5
255x3/bpa x 15
265x3/dis x 10
155x12/chin x 5
db Inc w twist
60x10
65x10
65x10
db side lateral
15x15
15x15
15x15
lying db ext
20x12
20x12
20x12
stretch
11/18/18 sq 3s
mobility
sq
5
45x5
95x5
135x5
175x3
190x3
215x3
240x4 belt
ghr
12
12
12
ssq zercher step up
65x10
70x10
75x10
landmine abz
55x10
60x10
65x10
ironwill circuit bb fg 55lb 3 rds
chin 5
bb dl 5
power clean 5
strict press5
sq 5
rdl 5
pushup 5
walk 10 min
stretch
11/21/18 DL 3s
mobility
DL
45x10
135x5
185x5
225x5
270x3
300x3
330x5 belt
ng pullup
8
25x3
30x3
35x5
db row
65x10
75x10
85x10
bb shrug
135x12
185x12
205x12
walk 6 min
kb swing 25x25
push up x 10
fk x 30
stretch
11/23/18 bench 3s
mobility
bench
45x15
95x8
135x5
180x3
205x3
230x7
log strict press
55x5
75x5
105x3
120x3
135x7
dips
10
10
11
inverted row
10
10
10
walk 7 min
3 min abs
stretch
11/25/18 A
mobility
squat
10
45x5,5
95x5
135x5
185x1
205x5
205x5
205x5
bench
135x5
185x3
205x5
205x5
205x5
deadlift standing on 45
135x1
225x2
300x5 doh
db row deadstop
85x5
85x5
85x5
11/28/18 bench
mobility
bench
45x15/step up x 10
95x5/step up x 10
135x5/step up x 10
165x5
195x5
220x3
245x5
db row deadstop
85x5
90x5
90x5
chin x 5
cg push up x 12
kb swing 25x10
stretch
11/26/18
stretch and mobility
*couldnāt have the devilās number of posts lol
11/29/18
walk 26 min
stretch
11/30/18 DL 1s
mobility
DL
45x10
135x5
185x5
225x5
275x5
315x3
350x4 belt
deficit DL on 45 as dip grip bent knee raise
200x5/10
200x5/10
200x5/10
200x5/10
200x5/10
walk
punching combo 1 min
chin x 5
wg pushup x 12
fk x 20
stretch
12/1/18 log press
mobility
log strict press
55x5
55x5/dis x 10
75x5/bpa x 15
95x5
110x5/bpa x 15
125x3
140x6
pullup ng
5
25x5
35x3
45x4
BBB bench 3 sec negatives / deadstop db row
135x10/70x10
135x10/70x10
135x10/70x10
135x10/70x10
135x10/70x10
12 min walk jog combo
stretch
12/2/18 hotel cardio
25 min elliptical
machine circuit
Peloton 20 min workout hard
stretch
12/3/18 ssq 5s
mobility
ssq box 5
65x5
115x5
ab wheel x 10
135x5
ab wheel x 10
175x5
ab wheel x 10
205x5
ab wheel x 10
235x5 loose belt
pushup x 12
175x5
db row
70x10
175x5
pushup x12
db row 70x10
walk x 11 min
stretch
12/5/18 bench
mobility
bench
45x20
95x8
135x5
165x5
195x5
195x5
195x5
195x5 cg
195x5 cg
db row deadstop
70x5
70x5
70x5
70x5
70x5
chin x 7
hand tap push up x 10
stretch
*Team Minimalist
12/7/18 DL OH
mobility
DL
45x10
135x5
185x5
225x3
275x1
315x3
315x3
315x3
315x3
315x3
Inc cg bench
45x5
135x5
155x5
155x5
155x5
155x5
ssq zercher Step up
65x5
65x5
65x5
walk 5 min
cg pullup x 7
cg pushup x 14
crunch feet up x 20
stretch
12/9/18
mobility
log press
55x10
75x5
95x5
115x5
135x5
155x5
155x5
155x5
155x5
155x5
squat
45x5
135x5
185x5
205x5
225x5
weighted pullup ng
5
25x5
30x5
35x5
chin/hand tap push up/kb swing nonstop
3/10/25x10
4/12/25x12
5/14/25x15
stretch
12/12/18 day 2 dl/bench
mobility
deadlift
45x10
135x5
185x3
225x3
work sets
275x3
295x3
315x3
335x3
355x3
Bench
135x5
185x5
205x5
225x5
245x5
db row deadstop
70x5
80x5
85x5
walk 5 min
cg pullup x 10
db cg pushup x 20
kb swing 25x25
stretch
12/14/18 Push
mobility
Inc Bench
45x15
95x5
135x5
165x3
180x1
200x6
180x8
Bench
135x5
185x3
205x1
225x7
205x10
Tri bar lying ext
80x8
80x8
Kneeling db rear delt
12x15
12x15
12x15
12x15
Ab wheel
15
15
chin 8
pushup w hand tap 16
swing 25x24
stretch
12/16/18 Lower
mobility
Squat Olympic shoes
45x5
95x5
135x5
185x3
225x1
245x5 belt
225x8 belt
Def DL standing on 45
135x5
225x3
315x1
345x6
315x8
donkey calf
80x12
60x15
bb curl
85x8
75x12
db hammer curl
50x6
50x8
cg pullup x 9
feet elevated Push up x 21
kb swing 25x30
mountain climber x 20
stretch
12/19/18 B
mobility
log press
55x10
75x5
105x5
125x3
145x1
165x6
150x8
pull up ng
5
25x3
50x6
45x8
db row deadstop
90x6
80x8
HLR bent knee
10
10
db side lateral
15x15
15x15
15x15
15
chin x 9
Push up 21
kb swing 25x27
stretch
12/21/18 Push
mobility
Inc Bench
45x15
95x5
135x5
165x3
185x1
205x6
185x8
Bench
135x5
185x3
205x1
230x8
210x10
Tri bar lying ext
85x8
85x8
kneeling rear delt
12x15
12x15
12x15
12x15
ab wheel
15
16
chin x 10
cg pushup x 21
kb swing 25x30
stretch