Loganator's Log: Back to My Roots

Training Training Logs
661

Monday
6 sets
Wall ball 10x14
Slam ball 15x14
Box jump x5
Standing ab roll x5
Jump rope x30"

Tuesday
Morning
Lying hamstring curl 3x20x60

Box jump 8x5
Deadlift 5x135 5x225 5x275 5x5x325
Standing ab roll 8x5

Evening
Front squat 5x135 EMOM 10x3x185 10x4x185

4 sets
Wall ball 10x14
Slam ball 15x14
Incline Leg raise x10
Box jump x5
Jump rope x30"

3 sets
Pull ups x5
Woodchops 15x38
Box jump x5
Jump rope x30"
Standing ab roll x5

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

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

Evening
4 sets
Kneeling T rotation x10
Lower trap press x20
Sidestep x1
Mace x10

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Thursday
6 sets
Wall ball 10x14
Slam ball 15x14
Incline Leg raise x10
Box jump x5
Jump rope x30"

Friday
Front Squat 5x135 EMOM 5x3x185 7x4x185 2x185 2x4x185

5 sets
Hip thrust 25x225
Box jump x5
Jump rope x30"

Saturday
4 sets
Prone W w/ reach x10
Kneeling T rotation x10
Lower trap press x20
Jump rope x30"

Cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 5x3x195
Box jump 8x5
Standing ab roll 8x5

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

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

6 rounds in 9:01
Sandbag carry 100ftx160
Box jump x5

Afternoon
8 sets
Sled forward/backward 50ftx135
Incline Leg raise x10
Box jump x5
Jump rope x30"

4 sets
Kneeling T x10
Standing Lower trap press x15
Standing ab roll x5

Pec machine 3x15x80

1 Like
662

Monday
8 sets
Wall ball 10x14
Slam ball 15x14
Incline leg raise x10
Box jump x5
Jump rope x30"

Tuesday
Morning
Lying hamstring curl 3x20x60

Box jump 8x5
Deadlift 5x135 5x225 5x275 5x5x325
Standing ab roll 8x5

Evening
Front squat 5x135 EMOM 10x3x185 10x4x185

6 sets
Sandbag carry x50ft
Incline Leg raise x10
Jump rope x30"

Wednesday
5 sets
Kneeling T rotation x10
Lower trap press x20
Standing T x10
Mace x10

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Fly machine 4x15x80

Bench 5x135 3x5x185

Thursday
6 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5
Jump rope x30"

Friday
Front Squat 5x135 EMOM 5x3x185 10x4x185

5 sets
Hip thrust 25x225
Box jump x5
Jump rope x30"

Saturday
Morning
4 sets
Kneeling T rotation x10
Lower trap press x20
SA iso palof x5
Jump rope x30"

Cable row 4x15x90
Kneeling pullover 4x10x50

Log 5x95 3x145 3x165 2x3x195 3x2x195
Box jump 8x5
Standing ab roll 8x5

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

Evening
8 sets
Wall ball 10x14
Slam ball 15x14
Incline leg raise x10
Box jump x5
Jump rope x30"

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

6 rounds in 10:20
Sandbag carry 100ftx160
Box jump x5

mountain bike 47 mins

Evening
4sets
Wall ball 10x14
Ball slam 15x14
Sled forward/backward 50ftx135
Incline Leg raise x10
Jump rope x30"

1 Like
663

Monday
Morning
8 sets
Wall ball 10x14
Slam ball 15x14
Incline leg raise x10
Box jump x5
Jump rope x30"

Evening
6 sets
Wall ball 10x14
Box jump x5
Jump rope x30"
Standing ab roll x5

Tuesday
Morning
Lying hamstring curl 3x20x60

Box jump 8x5
Deadlift 5x135 5x225 5x275 5x5x325
Standing ab roll 8x5

4 sets
Sled backward/forward 50ftx135
Jump rope x30"

Evening
Front squat 5x135 EMOM 5x3x185 15x4x185

6 sets
Incline Leg raise x10
Box jump x5
Jump rope x30"

Wednesday
4 sets
Kneeling T rotation x10
Lower trap press x20
Mace x10

8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5
Jump rope x30"

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Fly machine 3x15x80

Thursday
6 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5
Jump rope x30"

Friday
Front Squat 5x135 EMOM 5x4x185 5x5x185

5 sets
Hip thrust 25x225
Box jump x5
Jump rope x30"

Saturday
Morning
4 sets
Kneeling T rotation x10
TRX row x15
Jump rope x30"

Cable row 4x15x90
Kneeling pullover 4x10x50
Jump rope 4x30"

Bar row 5x135 4x6x185
Push press 5x135 4x5x155
Box jump 5x5

Sunday
Farmer’s walk 2x100ftx105 6x100ftx195
Wall ball 8x10x14
Jump rope 8x30"

6 rounds in 8:53
Sandbag carry 100ftx160
Box jump x5

1 Like
664

Monday
10 sets
Wall ball 10x14
Box jump x5
Standing ab roll x5
Jump rope x30"

Tuesday
Morning
Lying hamstring curl 3x20x60

Box jump 8x5
Deadlift 5x135 5x225 5x275 5x5x325
Standing ab roll 8x5

Evening
Front squat 5x135 EMOM 15x4x185

10 sets
Sled backward/forward 50ftx135
Box jump x5
Wall ball 10x14
Jump rope x30"

Wednesday
3 sets
Kneeling T rotation x10
TRX row x10
Mace x10

8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5
Jump rope x30"

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Fly machine 3x15x80

Push press 3x5x135
Pull ups 3x5

Thursday
8 sets
Sandbag carry x50ft
Incline Leg raise x10
Jump rope x30"

6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Friday
Morning
Front Squat 5x135 EMOM 5x4x185 5x5x185

5 sets
Hip thrust 25x225
Box jump x5
Jump rope x30"

Evening

5 sets
Standing T x20
Kneeling T rotation x10
90/90 carry 50ftx15

Fly machine 3x15x80

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

Saturday
Morning
4 sets
Standing T x20
90/90 carry 50ftx15
Jump rope x30"

Cable row 4x15x90
Kneeling pullover 4x10x50

Bar row 5x135 4x6x185
Push press 5x135 4x5x155
Jump rope x30"

Afternoon
10 sets
Box jump x5
Wall ball 10x14
Jump rope x30"
Sled backward/forward 50ftx135

Sunday
Morning
Farmer’s walk 2x100ftx105 6x100ftx195
Wall ball 8x10x14
Jump rope 8x30"

Mountain bike 37 mins

Afternoon
8 sets
Sled backward/forward 50ftx135
Incline leg raise x10
Box jump x5
Jump rope x30"

Tips of pointer finger and thumb are split open from too many wall balls, might need to invest in some tape. Weight finally dropped, woke up at 162lbs the last 3 days. 1 more month of this craziness then putting on some weight.

2 Likes
665

Monday
8 sets
Sandbag carry x50ft
Incline leg raise x10
Jump rope x30"

6 sets
Wall ball 10x14
Box jump x5
Jump rope x30"

Tuesday
Morning
Lying hamstring curl 3x20x60

Box jump 8x5
Deadlift 5x135 5x225 5x275 5x5x325
Standing ab roll 8x5

Evening
Front squat 5x135 EMOM 5x4x185 10x5x185

8 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Wednesday
Morning
4 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x20

Fly machine 3x15x80

Bench 10x135 5x5x185

Evening
8 sets
Sandbag carry x50ft
Incline Leg raise x10
Box jump x5
Jump rope x30"

Banded cable row 4x15x90
Kneeling pullover 4x10x50

Thursday
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"
Ropes x30"

Friday
BFR arms x 10 mins

1 Like
666

Saturday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Squat 5x135 5x225 4x6x275
Pigeon extension 6x10

Leg press 20x200 20x290 2x18x340

Hip thrust 4x25x225

Hamstring curl 20x60 15x75 8,6,6x90

Evening
5 sets
Sled backward/forward 50ftx135
Elevated lunge x15
RDL 10x50
Jump rope x30"

Calves ‘n’ shins x10 mins

Sunday
Morning
Farmer’s walk 2x100ftx105 4x100ftx195
Axel OHP 2x10xbar 4x8x95
Jump rope 6x30"

6 sets in 8:57
Sandbag carry x100ft
Box jump x5

Afternoon
4 sets
90/90 carry 50ftx15
Standing T x20

Bar row 10x35
185x12,12,10

Incline dbell row 2x18x40
Incline dbell press 2x15x40

PJR pullover 25x50

Cable curl 3x20x23

Calves ‘n’ shins x 10 mins

Monday
8 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Tuesday
Morning
4 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Cable row 15x100 2x15x120
IR uppercut 3x10x10

Bench 5x135 4x7x185

Fly machine 15x80 3x10x100

Evening
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Lat pull down 15x70 15x100 3x15x130

Dip machine 20x195 3x15x240

EZ bar curl 15x40 12,12,9x60

Calves ‘n’ shins x 10 mins

Wednesday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Deadlift 5x135 5x225 16,14,14x275
Standing ab roll 5x5
Pigeon extension 5x5

3 sets
Elevated lunge x10
SL bridge x10

Evening
Front squat 2x5x135 EMOM 10x5x185 pause 3x3x205

Walking lunges 3x10x135

3 sets
Sissy squat x20
RDL 10x50
Soleus raise x10

Thursday
10 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Calves ‘n’ shins x 10 mins

Friday
3 sets
Standing T x15
Kneeling T rotation x10
90/90 carry x50ftx15

Uppercuts IR/ER 3x5

Calves ‘n’ shins x 15 mins

Cable curl 3x25x50

New routine, work schedule changed so taking advantage of having Wednesdays off by beating up my legs. Been sore all week and hitting them again tomorrow, needed a little novelty in my training.

1 Like
667

Saturday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Squat 5x135 5x225 4x7x275
Pigeon extension 6x10

Leg press 20x200 20x290 20,20,18x340

5 sets
Hip thrust 25x225
Incline leg raise x10

Hamstring curl 20x60 15x75 10,7,6,6x90

Evening
Calves ‘n’ shins x10 mins

5 sets
Sled backward/forward 50ftx135
Elevated lunge x10
Soleus raise x10
RDL 10x50

Sunday
8 sets
Sandbag carry x50ft
Box jump x5
Jump rope x30"
Incline leg raise x10

3 sets
Standing T x20
Kneeling T rotation x10
90/90 carry 50ftx15

Bar row 5x135 13,12,10,10x185
IR uppercut 5x10

Push press 5x135 3x6x155
Pull ups 4x5

Cable curl 30x23 19,15,12x33

Fly machine 3x15x100

Calves ‘n’ shins x 10 mins

Monday
6 sets
Sandbag carry x50ft
Incline leg raise x10
Box jump x5
Jump rope x30"

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

Calves ‘n’ shins x10 mins

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Cable row 15x100 3x15x120
Fly machine 15x80 3x10x100
IR uppercut 4x10

Bench 5x135 5x7x185

Lat pull down 15x100 20x130 2x15x150

Evening
Calves ‘n’ shins x 10 mins

3 sets
Standing T x20
Soleus raise x10
90/90 carry 50ftx15

EZ bar curl 15x40 15,12,8,7x60

Wednesday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Deadlift 5x135 5x225 18,15,14,14x275
Standing ab roll 6x5
Pigeon extension 6x5

Front squat 5x135 EMOM 3x5x185

Evening
4 sets
Sled backward/forward 50ftx135
Incline lunge x10
Soleus raise x10

4 sets
Walking lunges 10x135
Sidesteps x1
Z axis rotation x10

3 sets
Sissy squat x20
RDL 10x50

Thursday
8 sets
Sandbag carry x50ft
Box jump x5
Wall ball 10x14
Jump rope x30"

Friday
Calves ‘n’ shins x 10 mins

4 sets
Standing T x15
Kneeling T rotation x10
90/90 carry x50ftx15
Soleus raise x10

Cable curl 30x23 23,16,15x33

PJR pullover 50x40

Front squats after high rep deads is a no go, will separate those into different sessions next week

1 Like
668

Crushed my most dreaded part of the week with the sandbag carries and box jumps. Think I have only hit sub 9:00 less than 5 times and blew my PR out of the water by a minute with 7:53 today

Conditioning workouts throughout the week have had adjustments as well. Needed to start taking exercises out of the circuits because they were getting too easy and I was getting too much “rest” while doing them.

What had me wheezing 2 months ago is now just a good warm up before hitting the heavy stuff. @T3hPwnisher was right, conditioning is magic

2 Likes
669

Saturday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Squat 5x135 5x225 5x7x275
Pigeon extension 6x10

Leg press 20x290 20,20,20,20x340

6 sets
Hip thrust 25x225
Incline leg raise x10

Hamstring curl 15x75 12,7,6,5x90

Leg extension 18,12,10x90

Evening
Calves ‘n’ shins x10 mins

5 sets
Sled backward/forward 50ftx135
Elevated lunge x10
Soleus raise x10
RDL 10x50

Sunday
Morning
Farmer’s walk 2x100ftx105 6x100ftx195
Axel OHP 2x10xbar 10,10,9,9,9,9x95
Jump rope 6x30"

6 sets in 7:53
Sandbag carry x100ft
Box jump x5

Afternoon

3 sets
Standing T x15
Kneeling T rotation x10
90/90 carry 50ftx15

Bar row 5x135 15,13,12,10x185
IR uppercut 5x10

Cable curl 30x23 20,17,12x33

Monday
10 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Calves ‘n’ shins x10 mins

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Bench 5x135 6x7x185
IR uppercut 7x10
90/90 press 3x10x15

Evening
4 sets
90/90 carry 50ftx15
Waiters walk 50ftx40
Standing T x15

Lat pull down 15x100 15x130 3x15x150

Cable row 15x100 4x15x120

EZ bar curl 15x40 17,12,7,6x60

Wednesday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Deadlift 5x135 5x225 19,16,14,13,13x275
Standing ab roll 7x5
Pigeon extension 7x5

Evening
Front squat 3x5x135 EMOM 5x5x185

5 sets
Sled backward/forward 50ftx135
Incline lunge x10
Soleus raise x10
RDL 10x50

Walking lunges x10mins

Thursday
8 sets
Sandbag carry x50ft
Box jump x5
Wall ball 10x14
Jump rope x30"

Friday
3 sets
Standing T x15
Kneeling T rotation x10
90/90 carry 50ftx15

Cable curl 30x23 24,16,13x33

Calves ‘n’ shins x 10 mins

PJR pullover 20x50

Single arm rope tri 17,9,7x20

1 Like
670

Good to see you still getting your work in mate. How’s the just holding up ?

671

Saturday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Squat 5x135 5x225 2x5x275
Pigeon extension 4x5

Leg press 2x15x290

3 sets
Hip thrust 20x225
Incline leg raise x10

Hamstring curl 2x15x75

Sunday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 100ftx215
Axel OHP 2x10xbar 10,10,10x95
Jump rope 5x30"

6 sets in 8:04
Sandbag carry x100ft
Box jump x5

Monday
8 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

3 sets
Burpee pull up x6
Kbell swing 25x30

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Cable row 15x100 3x15x120
Fly machine 15x80 2x15x100

Bench 5x135 4x8x185
IR uppercut 5x10

Evening
3 sets
90/90 carry 50ftx15
Waiters walk 50ftx40
Standing T x15

Lat pull down 15x120 15,15,12x150

EZ bar curl 15x40 18,12,10x60

Wednesday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Deadlift 5x135 5x225 5x275 15,13,11x295
Standing ab roll 6x5
Pigeon extension 6x5

GHR x10 3x5
GHR sit up 4x10

Evening
Front squat 2x5x135 EMOM 10x3x185

Calves ‘n’ shins x10 mins

3 sets
Lunges 10x135
Sidestep x1
Z axis rotation x10

Lying hamstring curl 15x75 11,10,9x90
Sissy squat 4x20

672

Squats are iffy on the hip still but my shoulder is starting to handle bench okay, being cautious with pushing it at this point.

Last week was meant to be a mini deload but caught covid again so that got extended a bit.

How about you? From what I’ve seen here and there on IG it looks like deads and conditioning are going well

673

Yes you pretty much nailed it deadlift and press as well as conditioning are all great. Squats are meh!!

674

Just about 100% back from covid, much better than the first time I caught it

Monday
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Cable row 15x100 3x15x120
Fly machine 15x80 3x15x100

Bench 5x135 4x8x185
IR uppercut 5x10

Calves ‘n’ shins x10 mins

Lat pull down 15x120 15,15,13x150

EZ bar curl 15x40 16,8,7x60

Wednesday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Deadlift 5x135 5x225 5x275 13,11,10x295
Standing ab roll 6x5
Pigeon extension 6x5

Evening
4 sets
Sled backward/forward 50ftx135
Elevated lunge x10
Soleus raise x10

4 sets
Lunges 10x135
Sidestep x1
Z axis rotation x10

Lying hamstring curl 15x75 11,9,x90
Sissy squat 4x20

Calves ‘n’ shins x10 mins

Thursday
8 sets
Sandbag carry x50ft
Box jump x5
Wall ball 10x14
Jump rope x30"

Friday
4 sets
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Cable curl 30x23 24,16,14x33

Calves ‘n’ shins x 10 mins

Overhead rope tri 25x23 22,16,11x33

2 Likes
675

Saturday
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Front squat 2x5x135 2x5x185 3x3x205

Leg press 15x290 17,14,13x340

4 sets
Hip thrust 25x225
Incline leg raise x10

Hamstring curl 15x75 10,8,7x90
Leg extension 4x12x120

Sunday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 2x100ftx215
Axel OHP 2x10xbar 10,8,8,8x95
Jump rope 6x30"

6 sets in 8:12
Sandbag carry x100ft
Box jump x5

Evening
3 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Bar row 10x135 12,11,9x185
Incline T 3x15

Calves ‘n’ shins x10 mins

Cable curls 30x50 19,16,15x70

Monday
8 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Cable row 15x100 3x15x120

Fly machine 15x80 3x15x100

Bench 5x135 4x8x185
IR uppercut 5x10

Evening
Calves ‘n’ shins x10 mins

3 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull up x5

Bar row 10x135 10,8,7x185

Lat pull down 15x120 15,12,11x150

EZ bar curl 15x40 15,10,8x60

Overhead rope tri 25x70 12,10,9x90

Wednesday
Morning
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Deadlift 5x135 5x225 5x275 4x5x325 17x275 10x225
Standing ab roll 8x5
Pigeon extension 8x5

Lying hamstring curl 7x90 4x75 4x60 9x45
10x60 6x45

Evening
Front squat 2x5x135 EMOM 10x3x185

3 sets
Step up x10
RDL 10x50

4 sets
Lunges 10x135
Sidestep x1
Z axis rotation x10

4 sets
Sled backward/forward 50ftx135
Elevated lunge x10
Soleus raise x10

Sissy squat 30x30 2x20x50

Thursday
8 sets
Sandbag carry x50ft
Box jump x5
Wall ball 10x14
Jump rope x30"

4 sets
Burpee pull up x5
Woodchops 15x38
Lateral hop over x30"

Friday
4 sets
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Cable curl 30x23 25,19,15x33
Overhead rope tri 30x23 24,19,14x33

1 Like
676

Saturday
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

5 sets
Hip thrust 25x225
Incline leg raise x10

Front squat 2x5x135 EMOM 10x3x185

Leg press 20x200 4x20x290

Sled backward drag 5 mins x130

Hamstring curl 15x75 10,8,7x90
Leg extension 4x12x120

Sunday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 2x100ftx215
Axel OHP 2x10xbar 5x10x95
Jump rope 7x30"

6 sets in 7:45
Sandbag carry x100ft
Box jump x5

Evening
5 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Bar row 10x135 12,11,10x185
Incline T 4x10

Cable curls 30x50 16,14,14x70

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Fly machine 15x80 3x15x100

Bench 5x135 4x8x185
Neutral grip pull ups 4x8

Evening
4 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull up x5

Bar row 10x135 11,9,9x185

Lat pull down 15x120 15,13,10x150

EZ bar curl 15x40 14,8,8x60

Overhead rope tri 25x28 12,10,10x38
Neutral grip pull ups 4x5

Wednesday
Morning
6 sets
Box jump x5
Pull ups x5
Jump rope x30"

Deadlift 5x135 5x225 5x275 3x325 16,14,14,12x275
Standing ab roll 8x5
Pigeon extension 8x5

Lying hamstring curl 8x90 5x75 3x60 6x45
12x60 5x45

Evening
Calves ‘n’ shins x10 mins

Sled backward drag 5 minsx135

3 sets
Half kneeling palof x5
Elevated lunge x10
Soleus raise x10

4 sets
Lunges 10x135
Sidestep x1
Z axis rotation x10
Pull ups x5

Thursday
8 sets
Sandbag carry x50ft
Box jump x5
Wall ball 10x14
Jump rope x30"

3sets
Lateral hop over x30"
Burpee x10
Jump rope x30"

Friday
Calves ‘n’ shins x10 mins

4 sets
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Cable curl 30x50 19,16,15x70
Overhead rope tri 30x50 22,18,17x70

677

Saturday
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

5 sets
Hip thrust 25x225
Incline leg raise x10

Front squat 2x5x135 2x3x185 3x3x205

Leg press 20x200 3x20x290 18,15,15x340

Sunday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 2x100ftx215 2x50ftx245
Axel OHP 2x10xbar 6x10x95
Jump rope 8x30"

6 sets in 7:55
Sandbag carry x100ft
Box jump x5

Evening
Calves ‘n’ shins x10 mins

5 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Bar row 10x135 11,10,10x185
Incline reverse fly 4x15x15

Cable curls 25x50 18,11,10x70

Monday
8 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Fly machine 15x80 3x15x100

Bench 5x135 10,10,9,8x185
Neutral grip pull ups 5x5

Evening
5 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull up x5

Bar row 10x135 11,10,9x185
Standing ab roll 4x5

Calves ‘n’ shins x10 mins

Lat pull down 15x120 15,11,9x150

EZ bar curl 15x40 11,6,5x70

Wednesday
6 sets
Box jump x5
Pull ups x5
Jump rope x30"

Deadlift 5x135 5x225 19,16,15,12x275
Standing ab roll 6x5
Pigeon extension 6x5

Lying hamstring curl 5x90 1x75 6x60 7x45
9x60 5x45

Friday
8 sets
Sandbag carry x50ft
Box jump x5
Wall ball 10x14
Jump rope x30"

4 sets
Standing T x15
90/90 carry 50ftx15
Pull ups x5

Cable curl 30x50 22,16,14x70
Overhead rope tri 30x50 24,16,12x70

2 Likes
678

Saturday
6 sets
Box jump x5
Pull ups x5
Jump rope x30"

5 sets
Hip thrust 25x225
Incline leg raise x10

Front squat 2x5x135 2x3x185 7x3x205

Leg press 20x200 3x20x290 17,14,12x340

Sunday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 4x100ftx215
Axel OHP 2x10xbar 6x10x95
Jump rope 8x30"

6 sets in 7:32
Sandbag carry x100ft
Box jump x5

Afternoon
Calves ‘n’ shins x10 mins

5 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Bar row 10x135 11,10,10x185
Incline reverse fly 4x15x10
Incline W 4x10

Cable curls 30x23 17,12,10x33

Monday
10 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

3 sets
Burpee pull up x5
Woodchops 15x43
Lateral hop over x30"

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Fly machine 15x80 3x15x100

Bench 5x135 10,10,8,8,8x185
Neutral grip pull ups 6x5

Evening
Calves ‘n’ shins x10 mins

5 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull up x5

Bar row 10x135 12,10,9x185
Standing ab roll 4x5

Lat pull down 15,15,12x150

EZ bar curl 16,8,6x60

Wednesday
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Deadlift 5x135 5x225 5x275 4x5x325 18,16,14x275
Standing ab roll 9x5
Pigeon extension 7x5

Lying hamstring curl 14,6,5,5x60

Evening

Front squat 2x5x135 5x5x185

Hack squat 20x90 20,x140

Thursday
8 sets
Sandbag carry x50ft
Box jump x5
Wall ball 10x14
Jump rope x30"

Friday
Calves ‘n’ shins x10 mins

4 sets
Standing T x15
90/90 carry 50ftx15
Pull ups x5

Cable curl 30x50 19,16,15x70
Overhead rope tri 30x50 23,20,14x70

1 Like
679

Saturday
6 sets
Box jump x5
Pull ups x5
Jump rope x30"

Hip thrust 3x25x225 3x20x275
Incline leg raise 6x10

Front squat 5x135 3x185 5x3x205 3x3x225

Leg press 50x290

Sunday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 4x100ftx215
Axel OHP 2x10xbar 6x10x95
Jump rope 8x30"

6 sets in 7:27
Sandbag carry x100ft
Box jump x5

Afternoon

5 sets
Standing T x15
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Bar row 10x135 3x8x185
Incline reverse fly 4x15x10
Incline W 4x10

Cable curls 30x50 15,11,9x70

Calves ‘n’ shins x10 mins

Monday
8 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

4 sets
Lateral hop over x30"
Burpee x10
Jump rope x30"

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Fly machine 15x80 3x15x100

Bench 5x135 5x10x185
Neutral grip pull ups 6x5

Evening
5 sets
Standing angel x10
Pull up x5

Bar row 10x135 12,10,10x185
Standing ab roll 4x5

Lat pull down 15,13,10x150

EZ bar curl 17,5,5x60

Wednesday
Morning
6 sets
Box jump x5
Pull ups x5
Jump rope x30"

Deadlift 5x135 5x225 5x275 5x325 19,16,15x275
Standing ab roll 7x5
Pigeon extension 7x5

GHR 3x10

Evening

Front squat 2x5x135 8x5x185

Calves ‘n’ shins x10 mins

Friday
5 sets
Standing T x15
90/90 carry 50ftx15
Pull ups x5

Calves ‘n’ shins x10 mins

Cable curl 30x50 17,14,14x70
Overhead rope tri 30x50 20,16,15x70

680

Saturday
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Hip thrust 2x25x225 4x20x275
Incline leg raise 6x10

Calves ‘n’ shins x10 mins

Front squat 5x135 3x185 3x3x205 5x3x225

Hack squat 50x90

Walking lunges x10 mins

Lying hamstring curl 25,14,10x60
Sissy squat 3x15

Sunday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 2x50ftx245
Axel OHP 2x10xbar 4x12x95
Jump rope 6x30"

Afternoon

5 sets
Standing angel x10
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Bar row 10x135 3x10x185
Standing ab roll 4x5

Incline reverse fly 50x10

Cable curls 30x23 3x15x33
Dips 4x20

Calves ‘n’ shins x10 mins

Monday
2 mile run

Tuesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Fly machine 15x80 3x15x100

Bench 5x135 2x10x185 3x8x205
pull ups 6x5
Standing angel 6x10

Evening
5 sets
Standing angel x10
Pull up x5

Bar row 10x135 12,10,10x185
Standing ab roll 4x5

EZ bar curl 20,8,7x60

Calves ‘n’ shins x10 mins

Thursday
6 sets
Burpee x5
Pull ups x5
Jump rope x30"

Lying hamstring curl 3x20x60

Deadlift 5x135 2x225 2x315
Standing ab roll 2x5
Pigeon extension 2x5

Front squat 5x135 3x3x185

1 Like