7/12/21 Ssq 3s
Ssq box
65x5
115x5
135x5
160x3
185x3
210x5
Ghr
12
12
2 ch x 12
2 ch x 12
2 ch x 12
Dragon flag
11,11,11,11,11
Donkey calf
45x12
55x12
55x12
65x12
65x12
Plate pinches
50x45s,45s,45s
7/14/21 bench 3s
Bench
45x20
95x10
135x5
155x5
175x3
195x10
Tbar
B+145x10
B+160x10
B+170x10
B+180x10
B+182.5x10
Cg handle push-up/chin up
2ch x 25/bw x 12
2ch x 25/bw x 12
2ch x 25/bw x 12
Alt Db curl rest pause
15x30/21/20
7/15/21 couch to 5k plus bonus 5.25 miles
7/16/21 dL 3s
Mobility
Deadlift
255x3
295x3
325x5
Bulgarian split squat
10
10
10
Dip grip bent knee hlr
12
12
12
12
14
Kb swing
35x20
35x20
35x20
1 arm plank switch every 15 seconds
3 x 60s
7/18/21 log 1s
Mobility
Log press
55x12,10
75x5
95x5
115x5
130x3
145x7
165x3 joker
Pullup ng
30x5
40x5
50x5
60x5
70x5
Dips
45x8
50x8
55x6
Db row
80x12
90x12
100x12
Cg handle push-up
2 ch x 20
2 ch x 20
2 ch x 20
Bb curl
70x10
75x10
75x10
Facepull
Px 12
Px12
Px12
7/19/21 Ssq 1s
Mobility
Ssq box
10
65x5
115x5
135x5
155x5
175x5
195x3
220x3 Belt
240x1
Sldl
185x6
195x6
205x6
Dragon flag
12
12
12
Farmers walks
115s x 4 x 50ft
Plank forearms
3x60 sec
7/20/21 couch to 5k
5.5 miles in 58 minutes
7/21/21 bench 1s
Mobility
Bench
45x20
95x8
135x5
165x5
185x3
205x8
225x3
Tbar row
B+160x10
B+180x10
B+190x10
Inc bench
155x5
185x5
205x5
Chin up
15
12
12
Diamond push-up/Db hammer curl
25/40x10
25/40x10
25/40x11
1.5mile walk/run
7/23/21 dL 1
Mobility
Deadlift
45x10
135x5,5
185x5
225x3
275x5
315x3
355x4
Bulgarian split squat
12
12
12
Ghr
12
12
2ch x 12
2ch x 12
Dip grip bent knee raise
15
15
15
15
Kb snatch
35x10
35x10
7/24/21 7.77 miles couch to 5k week 7 day 2
7/25/21 back
Mobility
Pullup ng
8,6
25x3
50x6
55x6
60x6
Tbar row
B+180x6
B+190x6
B+190x7
Db row
110x8
110x8
Pullup wg
12
10
Bb curl
95x6
100x6
100x7
Db hammer curl
40x8
40x10
Run/walk 2.25 miles
7/26/21 chest/tris
Mobility
Incline bench
45x12
95x8
135x6
165x3
185x1
205x6
210x5
Bench
225x5
225x5
Dips
45x6
55x6
60x6
Db tri ext 1 arm
40x8
40x8
Cg handle push-up
2ch x 25
2 ch x 21
7/26/21 pm
Squat Deload
Ssq
20 10
65x5
115x5
145x5
155x5
Walking lunge
20 steps
20 steps
20 steps
Dragon flag
12
12
12
Kb swing
35x20
35x20
Band kneeling ab pd
Gx12
Gx12
Gx12
7/29/21 couch to 5k week 7 day 3
Walk 5
Run 26
Walk 2
Run 2
Walk/run
5 miles total
7/30/21 deadlift
Deficit deadlift 1.5 inch
135x5
185x5
225x5
275x5
315x5
335x4
Ssq box squat
155x8
165x8
Ghr
2 ch x 12
2 ch x 12
2 ch x 12
Hlr bent knee
10
11
12
Farmers shrugs
115s x 12,12,12
Farmers walk
115s x 1 lap around pool
7/31/21 10.02 miles running 1hr 45 min
100 mile challenge completed
8/1/21 upper A
Mobility
Incline bench
45x15
95x6
135x4
185x2
205x6
185x8
170x10
Db flat with twist
90x8
80x10
Db hammer curl
50x8
45x10
45x10
Incline Db curls
20x12
25x12
25x12
Db read delt fly rest pause
15x15/15/12/8
Chin up 12
Feet on stairs push-up 37
8/2/21 de squat
Box squat ssq
155x8x2
Kb swing 1 arm
35x10
35x10
35x10
Db Step up
25s x 8
25s x 8
25s x 8
Dragon flag
12
12
12
Weighted vest walk 12 minutes
8/3/21 couch to 5k week week 8 day 1
8/4/21 upper B
Chin-up
8,5
25x5
45x3
70x5
60x6
50x7
Kneeling bb oh press
115x6
110x8
105x10
Db row
110x9
100x12
Db side lateral rest pause
15x15+15+15+15
Feet on bench side to side push-up/towel 1 arm chin up
20/5
20/5
8/5/21 couch to 5k week 8 day 2
8/6/21 deadlift
Mobility
Deadlift
45x10
135x5,5
225x5
275x2
315x5
Bulgarian split squat
10
10
10
Ghr
12
2ch x 12
2ch x 12
Hlr bent knee
12
12
12
12
8/7/21 10.20 miles run/walk 2 hours
8/8/21 upper
Log press (bpa x 15 between sets)
55x12
75x8
105x5
125x5
155x5
175x3
155x7
Ng pull-up
5
35x6
50x6
60x6
35x7
Dips
12
45x8
15
15
Bb curl
65x12
65x12
65x12
Db side lateral
15x15
15x16
15x16
Db shrug to clean (strict)
15x15
15x15
15x15
Chin up 10
8/9/21 Ssq 3s
Box Ssq squat
65x5
115x5
165x3
190x3
215x3 belt
Walking lunge
20
20
20
Glute bridge
45x12
45x14
45x15
1 leg weighted vest calf
40x15
40x15
40x15
Kb swing
35x12
35x12