6/7/21 Ssq 3s
Mobility
Ssq box
10
65x5
115x5
155x3
180x3
205x4
225x2 joker
Hang clean
95x3
115x3
135x3
Farmers walks
115s x 50ft x 4
Forearm plank
45sec x 3
Kb swing 1 arm
35x12,12,12
Standing calf rest pause
30/21/20/18/12
6/9/21 inc bench 3s
Mobility
Incline bench
45x20
95x8
135x5
155x3
170x3
190x6
215x3
165x8
Tbar row
B+135x10
B+145x10
B+155x11
Feet on bench side to side push-up /chin up
20/15
20/15
20+5cg/15
Bb curl
75x10
75x10
75x10
Facepull
Px15
Px16
Px18
6/11/21 deadlift 3s
Mobility
Deadlift
45x10
135x5,5
185x5
225x5
255x3
295x3
325x3
365x1
385x1
Bulgarian split squat
10
10
10
Ghr
12
12
12
Hlr bent knee
12
10
10
Kb snatch
35x10
35x10
6/13/21 log/pull-ups
Mobility
Planks 3x45 sec
Pullup/log
5/55x5
25x5/75x5
50x5/110x5
65x3/125x3
80x3/140x5
90x2/160x2
Db row
105x6
90x21
Pike push-up cg handle
21
21
21
Db side lateral
15x15
15x15
15x15
Db rear delt
15x14
15x12
15x12
Db hammer curl rest pause
15x30/21/20
Tabata shadow box/jj
5 min
6/14/21 Ssq 3s
Mobility
Power clean
45x5
95x5
115x5
135x5
Ssq box
65x5
115x5
165x5
190x3
215x3
Step up weighted vest
40x12
40x12
40x12
Glute bridge
45x15
45x15
45x15
Weighted vest walk 11 minute
Weighted vest calf rest pause
40x25/20/20/20
Sumo deadlift
135x5
185x5,5
6/16/21 inc bench
Incline bench
45x15
95x8
135x5
160x5
180x3
200x5
180x8
Tbar row
B+145x10
B+155x10
B+165x10
Feet on bench side to side push-up /chin up
20/16
22/14
22/12
Bb curl
75x10
80x10
80x10
Db shrug to clean/facepull
10x10/Px16
10x10/px16
6/17/21 couch to 5k week 2 day 1
6/17/21 couch to 5k week 2 day 1
6/18/21 deadlifts 1s
Mobility
Deadlift
45x10
135x5
185x5
225x3
275x3
305x3
345x2,3
Farmers walks
135s x 6 x 50ft
Ghr
12
12
1ch x 12,12,12
Waking lunge
5x10
Farmers suitcase deadlift
165x5,5,5
6/19/21 couch to 5k week week 2 day 2
6/20/21 log
Mobility
Log press
55x12,12
75x8
105x5
125x5
145x5
125x10
Pullup ng
8
45x5
70x5
25x10
Handle Push-ups with Isabella on back 15
Handle Push-ups with Blake on back 15
Handle Push-up 36
Inverted row
2 ch x 12
2 ch x 12
Bw x 14
Tribar hammer curl rest pause
80x12+8+6
Db side lateral rest pause
15x15+14+14
Seated facepull/band retraction
Px15/mx15
Px15/mx15
Px15/mx15
1 Like
6/21/21 Ssq
Ssq box
10
65x5
115x5
155x5
205x5
155x10
Sumo dL
135x5
225x5
245x5
205x10
Step up
15
15s x 12
15s x12
Kb swing
35x15
35x15
35x15
1 leg calf
12,12,12,12
6/22/21 couch to 5k week 2 day 3
6/23/21 inc
Incline bench
185x6
165x8
155x10
Db row
100x10
120x6
100x12
Db bench w twist
70x10
70x10
Rack Pullup
15
15
Push-up rest pause
55/25/12
Face pull
Px15,15,15,15
Chin up 10
6/24/21 couch to 5k week 3 day 1
6/25/21 deadlift
Mobility
DL
45x10
135x5,5
205x5
245x5
300x8
Bulgarian split squat
10
10
10
Ghr
12
12
1 ch x 12
2 ch x 12
2 ch x 12
Band GM
Px15,15,20
Donkey calf
45x15,15,20
Pullup 10
Push-up 30
Plank 3x45s
6/26/21 couch to 5k week 3 day 2
6/27/21 log/pull-up
Mobility
Log press
55x10
75x5
105x5
125x5
155x5
135x8
125x10
Pullup ng
5
50x5
70x5
60x6
35x10
Dips
10
45x8
45x10
1 arm oh Db tri ext
40x12,12,12
Db side lateral rest pause
15x16,15,14,14
1 arm chin towel opposite hand
5
Cg fat grip handle push-up 30
Facepull
Px20
Px20
Px20
6/29/21 couch to 5k week 3 day 3
6/30/21 upper
Incline bench
45x15,10
95x8
135x5
165x2
190x6
170x8
160x10
Tbar row
170x6
160x8
160x10
Alt Db curl
40x6
30x8
30x10
Btb shrug
245x6
225x8
225x10
Db rear delt rest pause
15x12,12,12
Chin up 15
Push-up feet on bench 35
7/1/21 St. Jude 100 mile run challenge
Day 1 5.25 miles
7/2/21 deadlift
Mobility
Deadlift
45x10
135x5,5
185x5
225x5
275x2
305x5
Bulgarian split squat
10
11
12
Ghr
1 ch x 12
2 ch x 12
2 ch x 12
Glute bridge
90x10
90x10
90x12
Bb push-up 25
Pullup wg 10
Run/walk 2.85 miles mostly walk
Caught a cold from my daughter and Iām pretty wiped out.
7/3/21 couch to 5k week 4 day 2plus bonus
5.1 miles
7/4/22
Log press/bpa or face pull in between sets
55x12,10
75x8
105x5
135x5
160x5
135x5
125x7
Pullup ng
5
30x5
40x5
50x5
60x5
Dips
10
10
10
10
2ch x 10
Db row
70x10
75x10
75x10
75x10
75x10
Tribar oh ext
80x10
80x10
80x10
80x10
80x10
Run/walk 1.7 miles
Cold still sucks but a wee bit better
7/5/21 Ssq 5s
Mobility
Ssq box
65x5
115x5
135x5
155x5
175x5
195x6
Sumo dL speed
185x5
205x5
225x5
225x5
225x5
Donkey calf
12
45x12
45x12
45x12
50x12
Dragon flag
10
10
10
10
10
Run/walk 1.2 miles
7/6/21 couch to 5k week 4 day 3 plus bonus
3.2
7/7/21 bench 5s
Mobility
Bench
45x15
95x10
135x8
145x5
165x5
185x10
225x2 joker
255x1
Tbar row
B+135x10
B+160x10
B+170x10
B+180x10
B+180x10
Inc bench
135x10
145x8
155x8
165x6
170x6
Rack Pullup
12
12
12
12
15
Db hammer curl
30x10,10,12
Alt Db curl
30x10,12
7/11/21 log 3s
Log press/bpa or band dislocate in between sets
55x12,10
75x8
95x5
110x3
125x3
140x7
160x3 joker
Pullup ng
5
35x5
45x5
55x5
65x5
Dips
10
2ch x 10
2ch x 10
2 ch x 10
2 ch x 10
Db row
80x10
80x10
80x10
80x10
80x10
Db oh tri ext
30x12,12,12,12