Loganator's Log: Back to My Roots

Training Training Logs
641

Monday
Bike 30 mins

Tuesday
Morning
Front squat 2x5x135 5x185 5x205 3x5x225

Sled backward/forward 5x100’x180
Hip thrust 5x25x225

GHR x a bunch

Wednesday
Log 2x5x95 2x3x145 3x4x185
Bar Row 4x10x135 3x5x185

Fly machine 20x60 15x80 3x15x100

Banded cable row 4x15x80
Kneeling pullover 4x10x50

Thursday

Run 2 miles 14:51

Friday
Morning
Sled backward/forward 5x100ftx180
Hip thrust 5x25x225

Front Squat 2x5x135 5x185 5x205 3x225 3x3x245

Lying hamstring curl 2(15x75 15x60 15x45 15x30)

Saturday
Morning
Log 2x5x95 2x3x145 2x3x195 3x205 1x215 2x3x195
Bar Row 4x5x135 6x5x185

Fly machine 20x60 15x80 3x15x100

Banded cable row 5x15x90
Kneeling pullover 5x10x50

Evening
2 mile run 14:35

Sunday

Farmer’s walk 2x100ftx105 3x100ftx195 50ftx245 50ftx285

Nearly cracked 7 minutes during my 2nd mile on Saturday’s run then hit a PR on farmers yesterday. Things are falling into place

642

Monday
Bike 40 mins

Tuesday

Front squat 5x135 5x185 5x205 4x5x225

Sled backward/forward 5x100’x180
Hip thrust 5x25x225
Box jump 5x5

GHR x a bunch

Wednesday
Morning
Log 2x5x95 2x3x145 5x2x195
Bar Row 4x10x135

Fly machine 20x60 15x80 3x15x100

Evening

Banded cable row 5x15x90
Kneeling pullover 5x10x50

Pull ups 5x8

Incline dbell row 3x8x60
Incline T 3x15x5

EZ bar PJR 75x40

EZ bar curl 50x40

Thursday

Bike 40 mins

Saturday
Bike 45 mins

Sunday
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 2x3x145 2x3x195 4x195

Fly machine 20x60 15x80 3x15x100

Bar row 10x135 4x5x185
Incline curl 4x10x20

EZ bar PJR 50x50

EZ bar curl 40x50

Tweaked my back just under the shoulder blade on my first warm up squat Friday. Wasn’t 100% today but thankfully didn’t fully seize up on me.

643

Monday
Bike 30 mins

Tuesday
Morning
Sled backward/forward 4x100’x180
Pigeon extension 4x10

Box jump 7x5
Deadlift 5x135 5x225 5x5x275

Front squat 5x135 EMOM 10x3x185

Evening
Walking lunges x10 mins

Lying hamstring curl 2(15x75 15x60 15x40 15x30)

Wednesday
Banded cable row 5x15x90
Kneeling pullover 5x10x50

Z press 3x10x95 5x115 2x5x135

Fly machine 20x60 15x80 2x15x100

Evening
EZ bar PJR 3x50x30
EZ bar curl 3x50x30

Rope curl 4x20x18
SA rope tri 4x20x18

Thursday

Bike 40 mins

Friday
Sled backward/forward 5x100ftx180
Hip thrust 5x25x225

Front Squat 5x135 5x185 5x205 3x3x225 5x225

Saturday
Morning
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 2x3x195 3x1x215 8x165

Bar row 10x135 4x5x185
Incline curl 5x10x20
Incline T 5x15x5

Fly machine 20x60 15x80 15x100 3x10x120

EZ bar PJR 50x50

EZ bar curl 30x50

Evening
2 mile run 14:12

Sunday
Morning
Farmer’s walk 75ftx105 4x75ftx195
Box jump 5x5

Evening
Bike 40 mins

6:48 for the second mile yesterday, coming back quick for how little I’m running.

644

Monday
Run 2 miles 15:11

Tuesday
Morning
Sled backward/forward 4x100’x180
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 7x5
Deadlift 5x135 5x225 5x5x275

Front squat 5x135 EMOM 10x3x185

Evening
Walking lunges x10 mins

Lying hamstring curl 2(15x75 15x60 15x40 15x30)

Sissy squat x50

Wednesday
Morning
Banded cable row 5x15x90
Kneeling pullover 5x10x50

Z press 3x10x95 5x135 2x4x135
Pull ups 6x5

Fly machine 20x60 15x80 2x15x100

Evening
EZ bar PJR 3x30x50
EZ bar curl 3x20x50

Thursday

Bike 40 mins

Friday
Sled backward/forward 5x100ftx180
Hip thrust 5x25x225

Lying hamstring curl 2x(15x75 15x60 15x45 15x30)

Front Squat 5x135 5x185 5x205 5x3x225

Saturday
Morning
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 3x3x195 1x215 3x195 2x195

Bar row 10x135 5x5x185
Incline curl 5x10x20
Incline T 5x15x5

Fly machine 20x60 15x80 15x100 3x10x120

Sunday
Morning
Farmer’s walk 2x105ftx105 5x100ftx195
Pull ups 7x5

Sandbag carry 4x100ftx160
Keg carry 4x50ftx185
Box jump 4x5

Evening
Bike 40 mins

645

Tuesday
Morning
Sled backward/forward 4x100’x180
Pigeon extension 4x10

Box jump 8x5
Deadlift 5x135 5x225 6x5x275
Kneeling ab roll 8x10

Front squat 5x135 EMOM 10x3x185

Evening
Walking lunges x10 mins

Lying hamstring curl 2(15x75 15x60 15x40 15x30)

Sissy squat x50

Wednesday
Morning
Banded cable row 5x15x90
Kneeling pullover 5x10x50

Z press 3x10x95 3x7x115
Pull ups 6x5

Fly machine 15x80 3x15x100

Incline row 3x10x50
Incline T 3x15x5

EZ bar PJR 3x30x50
EZ bar curl 3x20x50

Evening
Bike 50 mins

Thursday

2 mile run 14:41

Friday
Sled backward/forward 4x100ftx180
Hip thrust 4x25x225

Front Squat 5x135 5x185 5x205 6x3x225
Kneeling ab roll 8x10

Saturday
Morning
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Kneeling ab roll 9x10

Bar row 10x135 5x5x185
Incline curl 5x10x20
Incline T 5x15x5

Fly machine 2x15x100 3x10x120

EZ bar PJR 2x30x50
EZ bar curl 2x20x50

Evening
Bike 50 mins

Sunday
Morning
Farmer’s walk 2x105ftx105 5x100ftx195
Pull ups 7x5

Sandbag carry 4x100ftx160
Keg carry 4x50ftx185
Box jump 4x5

Evening
Bike 30 mins

646

Monday
Run 2 miles 15:53

Tuesday
Lateral hop over 4x30"
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 8x5
Deadlift 5x135 5x225 6x5x275
Kneeling ab roll 8x10

Front squat 5x135 EMOM 10x3x185

Wednesday
Morning
Banded cable row 5x15x90
Kneeling pullover 5x10x50

Z press 3x10x95 3x8x115
Pull ups 6x5

Fly machine 15x100 3x10x120

Incline row 3x10x50
Incline T 3x15x5

Neutral grip pull ups 2x5 2x5x45
Kneeling landmine press 4x8x35

Evening
Bike 30 mins

Friday
Hip thrust 6x25x225
Box jump 6x5

Lying hamstring curl 2x(15x75 15x60 15x45 15x30)

Front Squat 5x135 5x185 3x3x225 3x3x245
Kneeling ab roll 7x10

Saturday
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 3x3x195 3x1x215
Box jump 9x5
Kneeling ab roll 9x10

Bar row 10x135 5x6x185
Incline curl 5x10x20
Incline T 5x15x5

Fly machine 15x100 3x10x120

Neutral grip pull ups 4x8
Rope curl 4x20x18
Single arm rope tri 4x20x18

Sunday
Morning
Farmer’s walk 2x100ftx105 5x100ftx195
Pull ups 7x5

Sandbag carry 4x100ftx160
Keg carry 4x50ftx185
Box jump 4x5

Afternoon
Run
1/2 mile warm up
6x200m 38, 33, 34, 32, 33, 33
3x100m barefoot strides

647

Monday
Bike 35 mins

Tuesday
Lateral hop over 4x30"
Pigeon extension 4x10

Box jump 8x5
Deadlift 5x135 5x225 6x5x275
Kneeling ab roll 8x10

Front squat 5x135 EMOM 10x3x185

Wednesday
Morning
Banded cable row 5x15x90
Kneeling pullover 5x10x50

Z press 2x10x95 4x8x115
Pull ups 6x5
Kneeling ab roll 6x10

Fly machine 15x100 3x10x120

Neutral grip pull ups 4x5x45
Incline T 4x15x5

Evening
Neutral grip pull ups 4x8
Rope curl 4x20x18
Single arm rope tri 4x20x18

Ez bar PJR 3x20x50
Ez bar curl 3x20x50

Lying hamstring curl 3x20x60

Thursday

2 mile run 14:50

Friday
Front Squat 5x135 5x185 3x3x225 3x3x245 3x3x225

Hip thrust 6x25x225
Box jump 6x5

Lying hamstring curl 15x75 15x60 15x45 15x30

Saturday
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 3x3x195 1x215 2x3x195
Box jump 9x5
Kneeling ab roll 9x10

Bar row 10x135 5x6x185
Incline curl 5x10x20
Incline T 5x15x5

Sunday
Morning
Farmer’s walk 2x105ftx105 5x100ftx195
Pull ups 7x5

Sandbag carry 6x100ftx160
Keg carry 6x50ftx185
Box jump 6x5

Evening
Neutral grip pull ups 4x8
Rope curl 4x20x18
Single arm rope tri 4x20x18

648

Still getting plenty of good work in I see. Hows it all going ?

649

Going well all things considered.

All pressing except for overhead bugs my right shoulder but my hip is getting better and I’m cautiously getting back into deadlifting. Running is going well but if I run more than twice a week I get plantar fascia pain and about 2 weeks ago I tweaked my hamstring doing sprints, almost back to 100%.

Getting back into short rest giant sets, want to run Darkhorse again when I get all these pains figured out. Long overdue to get back in shape and may as well focus on conditioning while heavy weights aren’t an option.

Those results from super squats are nuts, huge 20RM.

1 Like
650

Sounds like you have a few niggles to work through but good to see you are still getting the work done. How long is it since you ran darkhorse last time? Yer the 20 reppers are not nice but if you persevere its amazing what you can end up doing.

651

Not since 2018 or 19 I think, coincidentally around the same time I hit all of my lifetime PRs…

I’ll gravitate toward conditioning work. If I push hard enough I tend to get a second wind where my body goes on auto pilot and I’m just along for the ride. Doesn’t sound like breathing squats would allow that.

Despite the pains I can still hit log and farmers with relatively few problems. Those are the only lifts that matter anyway

1 Like
652

Monday
Bike 35 mins

Tuesday
Lateral hop over 4x30"
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 2x5
Deadlift 5x135 5x225
Kneeling ab roll 2x10

6 sets in 14:56
Box jump x5
Deadlift 7x275
Kneeling ab roll x10

Front squat 5x135 EMOM 10x3x185

Wednesday
Banded cable row 5x15x90
Kneeling pullover 5x10x50

Z press 2x10x95 4x8x115
Pull ups 6x5
Kneeling ab roll 6x10
Box jump 6x5

Neutral grip pull ups 4x5x45
Rope curl 4x20x18
Single arm rope tri 4x20x18

Thursday

Bike 40 mins

Friday
Hip thrust 6x25x225
Box jump 6x5

Front Squat 5x135 5x185 10x3x225
Kneeling ab roll 12x10
Pull ups 12x5

Saturday
Morning
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Kneeling ab roll 9x10

Bar row 5x135 4x6x185
Push press 5x135 4x5x155
Pull ups 5x5

Neutral grip pull ups 4x8
Rope curl 4x20x18
Single arm rope tri 4x20x18

Evening
Mountain bike 53 mins

Sunday
Morning
Farmer’s walk 2x100ftx105 5x100ftx195
Pull ups 7x5

Sandbag carry 4x100ftx160
Keg carry 4x50ftx185
Box jump 4x5

Afternoon
Run
1/2 mile warm up
4x200 32, 32, 33, 33

1 Like
653

Monday
Bike 35 mins

Tuesday
Lateral hop over 4x30"
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 2x5
Deadlift 5x135 5x225
Kneeling ab roll 2x10

5 sets in 12:53
Box jump x5
Deadlift 8x275
Kneeling ab roll x10

Front squat 5x135 EMOM 10x3x185

Wednesday
Banded cable row 5x15x90
Kneeling pullover 5x10x50

Bar row 6x5x135
Push press 5x135 5x5x155
Pull ups 6x5
Box jump 6x5

Incline row 3x10x50
Incline T 3x15x5
Standing Y 3x15

Thursday

Bike 25 mins

Friday
Hip thrust 6x25x225
Box jump 6x5

Front Squat 5x135 5x185 10x3x225
Pull ups 12x5
Kneeling ab roll 12x10

Saturday
Morning
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Kneeling ab roll 9x10

Bar row 5x135 4x6x185
Incline T 5x15x5
Standing Y 5x10

Push press 5x135 4x5x155
Pull ups 5x5

Evening
Bike 30 mins

Sunday
Farmer’s walk 2x100ftx105 5x100ftx195
Pull ups 7x5

Sandbag carry 4x100ftx160
Keg carry 4x50ftx185
Box jump 4x5

654

Tuesday
Lateral hop over 4x30"
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 3x5
Deadlift 5x135 5x225 5x275
Kneeling ab roll 3x10

6 sets in 13:55
Box jump x5
Deadlift 5x295
Kneeling ab roll x10

Front squat 5x135 EMOM 10x3x185

Wednesday
Morning
Banded cable row 5x15x90
Kneeling pullover 5x10x50

Z press 10x135 5x8x115
Pull ups 6x5
Box jump 6x5

Post delt swing 3x30x15
Incline T 3x15x5
Standing Y 3x10

Evening
Sidestep x4
Z axis rotation 4x10
Kbell roll 4x10x15

Neutral grip pull ups 4x8
Lunge rotation row 4x10x28
Woodchops 4x15x38
Box jump 4x5

Friday
Hip thrust 6x25x225
Box jump 6x5

Front Squat 5x135 5x185 10x3x225
Pull ups 12x5
Kneeling ab roll 12x10

Saturday
Morning
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Standing ab roll 9x5

Bar row 5x135 4x6x185
Incline T 5x15x5
Standing Y 5x10

Push press 5x135 4x5x155
Pull ups 5x5

Afternoon
Mountain bike 48 mins

Sunday
Morning
Farmer’s walk 2x100ftx105 4x100ftx195
Pull ups 6x5

6 rounds in 9:57
Sandbag carry 100ftx160
Box jump x5

Evening
Sidestep x4
Z axis rotation 4x10
Kbell roll 2x10x15 2x10x20

Prone W w/ reach 3x10
Dolphin press 3x10
Reach roll lift 3x10

Kneeling T rotation 3x10
Standing ab roll 3x5

1 Like
655

Monday
Bike 35 mins

Tuesday
Lateral hop over 4x30"
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 3x5
Deadlift 5x135 5x225 5x275
Kneeling ab roll 3x10

6 sets in 13:07
Box jump x5
Deadlift 6x295
Standing ab roll x5

Front squat 5x135 EMOM 15x3x185

Wednesday
Morning
Kbell roll 3x10x15
Prone W w/ reach 3x10
Dolphin press 3x10

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Z press 10x95 5x8x115
Pull ups 6x5

Post delt swing 3x30x15
Incline T 3x15x5
Standing Y 3x10

Evening
Sidestep x4
Z axis rotation 4x10
Kbell roll 4x10x15

5 sets of:

Sled forward/backward 2x30ftx120
Log viper 5x95
Box jump x5
Standing ab roll x5

4 sets of:

Neutral grip pull ups x5
Lunge rotation row 10x28
Woodchops 15x38
Box jump x5

Thursday

Bike 20 mins

Friday
Hip thrust 6x25x225
Box jump 6x5

Front Squat 5x135 5x185 10x3x225
Pull ups 12x5

Saturday
Morning
Kbell roll 3x10x15
Kneeling T rotation 3x10
Prone W w/ reach 3x10

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Standing ab roll 9x5

Bar row 5x135 4x6x185
Incline T 5x15x5
Standing Y 5x10

Push press 5x135 4x5x155
Pull ups 5x5

Sunday
Morning
Farmer’s walk 2x100ftx105 6x100ftx195

6 rounds in 9:04
Sandbag carry 100ftx160
Box jump x5

Evening
Sidestep x4
Z axis rotation 4x10
Kbell roll 4x10x15

3 sets

Sled backward/forward 50ftx135
Incline Leg raise x10
Sled backward/forward 50ftx135
Standing ab roll x5

1 Like
656

Monday
5 sets

Sled backward/forward 50ftx135
Incline Leg raise x10
Sandbag over shoulder x2
Box jump x5
Standing ab roll x5

4 sets

Neutral grip pull ups x5
Lunge rotation row 10x28
Woodchops 15x38
Box jump x5

Tuesday
Morning
Lateral hop over 4x30"
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 3x5
Deadlift 5x135 5x225 5x275
Kneeling ab roll 3x10

6 sets in 16:00
Box jump x5
Deadlift 7x295
Standing ab roll x5

Front squat 5x135 EMOM 10x3x185

Evening
6 sets

Sled backward/forward 50ftx135
Incline Leg raise x10
Sandbag over shoulder x2
Box jump x5
Standing ab roll x5

Wednesday
Morning
Banded cable row 4x15x90
Kneeling pullover 4x10x50

Z press 10x95 5x8x115
Pull ups 6x5

Post delt swing 3x30x15
Incline T 3x15x5
Standing Y 3x10

Evening
Kbell roll 3x10x15
Prone W w/ reach 3x10
Dolphin press 3x10

5 sets

Log viper 8x95
Box jump x5
Uneven carry 50/15x50ft
Incline leg raise x10

Ez bar curl 3x20x40
Ez bar PJR 3x20x40

4 sets

Neutral grip pull ups x5
Lunge rotation row 10x28
Woodchops 15x38
Box jump x5

Friday
Morning
Hip thrust 6x25x225
Box jump 6x5

Squat 5x135 5x185 5x225 5x245 5x3x275
Pull ups 9x5
Pigeon extension 9x5

Evening
Front Squat 5x135 EMOM 20x3x185

SL hinge 3x10x15
Z axis rotation 3x10
SL eccentric ham glider 3x10

Saturday
Kbell roll 3x10x15
Kneeling T rotation 3x10
Prone swimmers 3x5

Cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Standing ab roll 9x5

Bar row 10x135 4x6x185
Incline reverse fly 5x15x15
Incline T 5x10x5

Push press 5x135 4x5x155
Pull ups 5x5

Sunday
Morning
Farmer’s walk 2x100ftx105 6x100ftx195
GHR 8x10
Wall ball 8x10x16

6 rounds in 10:01
Sandbag carry 100ftx160
Box jump x5

Evening
6 sets

Sled backward/forward 50ftx135
Incline Leg raise x10
Sled backward/forward 50ftx135
Standing ab roll x5

Sidestep x3
Z axis rotation 3x10
Lateral wall ball 3x10x10

Don’t know what the hell I’m thinking with all these 2 a days. Feels good though, will keep it rollin until I hit a wall

657

Tuesday
Morning
Lateral hop over 4x30"
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 3x5
Deadlift 5x135 5x225 5x275
Kneeling ab roll 3x10

5 sets in 8:25
Box jump x5
Deadlift 3x315
Standing ab roll x5

Deadlift 3x10x275

Evening
Front squat 5x135 EMOM 20x3x185

6 sets

Sled backward/forward 50ftx135
Incline Leg raise x10
Wall ball 10x14
Box jump x5
Standing ab roll x5

Wednesday
Prone swimmers 3x5
Kneeling T rotation 3x10

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Facepull 3x20

Z press 10x95 5x8x115
Pull ups 6x5

Thursday
5 sets
Sandbag over shoulder x2
Wall ball 10x14
Box jump x5
Standing ab roll x5

4 sets
Slam ball 15x14
Incline leg raise x10
Box jump x5
Mace x10

Friday
Morning
Hip thrust 6x25x225
Box jump 6x5

Squat 5x135 5x185 5x225 3x5x275
Pigeon extension 6x10

Evening
Front Squat 5x135 EMOM 20x3x185

4 sets
SL hinge 10x15
Wall ball 10x14
Box jump x5
Ball slam 15x14

4 sets
Sidestep x1
Z axis rotation x10
Standing ab roll x5

Saturday
Kbell roll 3x10x15
Kneeling T rotation 3x10
Prone swimmers 3x5

Cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Standing ab roll 9x5

Bar row 10x135 4x6x185
Incline reverse fly 5x15x15
Incline T 5x10x5

Push press 5x135 4x5x155
Pull ups 5x5

Sunday
Farmer’s walk 2x100ftx105 6x100ftx195
SL bridge 8x5
Wall ball 8x10x14

6 rounds in 9:42
Sandbag carry 100ftx160
Box jump x5

658

Monday
8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5

4 sets
Box jump x5
Wall ball 10x14
Ball slam 15x14
Standing ab roll x5

Tuesday
Morning
Lateral hop over 4x30"
Pigeon extension 4x10

Lying hamstring curl 3x20x60

Box jump 2x5
Deadlift 5x135 5x225
Standing ab roll 2x5

5 sets in 12:33
Box jump x5
Deadlift 8x275
Standing ab roll x5

GHR 3x10

Evening
Front squat 5x135 EMOM 20x3x185

4 sets
Sled backward/forward 50ftx135
Incline Leg raise x10
Wall ball 10x14
Box jump x5
Standing ab roll x5

Wednesday
5 sets
Prone W w/ reach x10
Kneeling T rotation x10
Mace x 10

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Split stance OHP 4x10x95
Pull ups 4x5

Incline T 4x10
Incline ER 4x10

Thursday
8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5

4 sets
Box jump x5
Wall ball 10x14
Slam ball 15x14
Russian twist x30"

Friday
Front Squat 5x135 EMOM 20x3x185

Hip thrust 5x25x225
Box jump 5x5
Sandbag carry 5x50ft

Squat 5x185 5x255 3x5x275
GHR 5x10

Saturday
Prone W w/ reach 3x10
Kneeling T rotation 3x10
Standing T 3x10

Cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Standing ab roll 9x5

Bar row 10x135 4x6x185
Incline T 5x10
Incline ER 5x10

Push press 5x135 2x5x155
Pull ups 3x5

Sunday
Farmer’s walk 2x100ftx105 6x100ftx195
Wall ball 8x10x14

6 rounds in 9:43
Sandbag carry 100ftx160
Box jump x5

659

Monday
2 mile run 14:41

Tuesday
Morning
Lying hamstring curl 3x20x60

Box jump 9x5
Deadlift 5x135 5x225 3x275 3x295 3x325 3x345 3x8x275
Standing ab roll 9x5

Front squat 5x135 EMOM 20x3x185

Evening
8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5

4 sets
Wall ball 10x14
Slam ball 15x14
Box jump x5
Mace x10

Wednesday
5 sets
Prone W w/ reach x10
Kneeling T rotation x10
Standing T x10

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Fly machine 4x15x80

Incline T 3x10
Incline ER 3x10

Push press 5x135 4x5x155
Pull ups 5x5

Thursday
8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5

4 sets
Wall ball 10x14
Slam ball 15x14
Box jump x5
Jump rope x30"

Friday
Front Squat 5x135 EMOM 20x3x185

Hip thrust 5x25x225
Box jump 5x5
Sandbag carry 5x50ft

Squat 5x185 5x255 3x5x275
GHR 5x10

Saturday
Prone W w/ reach 3x10
Kneeling T rotation 3x10
Standing T 3x10
Jump rope 3x30"

Cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Standing ab roll 9x5

Bar row 10x135 4x6x185
Incline T 5x10
Incline ER 5x10
Jump rope x30"

Sunday
Farmer’s walk 2x100ftx105 6x100ftx195
Wall ball 8x10x14

6 rounds in 9:10
Sandbag carry 100ftx160
Box jump x5

660

Monday
4 sets
Wall ball 10x14
Slam ball 15x14
Box jump x5
Standing ab roll x5

4 sets
Jump rope x30"
Sled backward/forward 50ftx185
Incline leg raise x10
Mace x10

Tuesday
Morning
Lying hamstring curl 3x20x60

Box jump 9x5
Deadlift 5x135 5x225 5x275 3x325 1x345 1x365 3x8x275
Standing ab roll 9x5

Front squat 5x135 EMOM 15x3x185

Evening
8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5

4 sets
Wall ball 10x14
Slam ball 15x14
Box jump x5
Jump rope x30"

Wednesday
5 sets
Prone W w/ reach x10
Kneeling T rotation x10
Standing T x10

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Fly machine 4x15x80
Incline T 4x10
Incline ER 4x10

Thursday
Morning
8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5

4 sets
Wall ball 10x14
Slam ball 15x14
Box jump x5
Jump rope x30"

Evening
2 mile run 15:03

Friday
Front Squat 5x135 EMOM 20x3x185

Hip thrust 5x25x225
Box jump 5x5
Sandbag carry 5x50ft

Saturday
4 sets
Prone W w/ reach x10
Kneeling T rotation x10
Standing T x10
Jump rope x30"

Cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 6x3x195
Box jump 9x5
Standing ab roll 9x5

Bar row 5x135 4x6x185
Incline T 5x10
Incline ER 5x10
Jump rope 5x30"

Sunday
Farmer’s walk 2x100ftx105 6x100ftx195
Wall ball 8x10x14

Mountain bike 37 mins

Think I’ll take it easy this week with the sandbag carries, waking up with tender forearms/elbows all week and the ice baths aren’t helping.

Digging the jump rope, crazy how much conditioning has improved over the last month.

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