Friday: walking
Sunday:
squat warm ups
five squat work sets
three laps of one handed carries
five sets of good mornings
40 minutes of swimming
five sets of power cleans
five sets of clean and press
five sets of dead lifts
five sets of negative chins
five sets of box squats
three sets of cable presses
Friday: push up variations
Saturday: four rotations of touching toes, knee bends, and hand grips, then a walk in the afternoon
Sunday: three rotations of martial arts kicking, punching, and hand grips
five sets of dips
ramp up for squats
five sets of squats
five sets of rows
five sets of good mornings
four sets of buttocks leg lifts
yesterday: afternoon walk
today:
five sets of curl and press
six lengths of loaded carries
five sets of negative chins
five sets of cable chest presses
five sets of kettle ball swings
Three rounds of ab wheel outs, jumping rope, and using the hand grips.
five sets of power cleans
five sets of clean and press
three sets of pull overs
five sets of box squats
five sets of rows
three sets of weighted steps
four rounds of martial arts, jumping rope, and hand grips
five sets of cable presses
five sets of dead lifts
five sets of negative chin ups
leg press ramp ups
five sets of leg press negatives
three sets of forearm curl negatives
three rounds of body weight exercises, jumping rope, and hand grips
five sets of power snatches
five sets of clean and press
a half hour of swimming
Tuesday:
five sets of squats
five sets of bench
five sets of rows
three sets of kettle ball swings
five sets of incline press
Thursday:
five sets of curl and press
five sets of twisting dead lifts
five sets of chin up negatives
five sets of cable presses
five sets of good mornings
three laps of over head carries
four rounds of ab wheel roll outs, knee bends, jumping rope, and hand grips
five sets of power snatches
Six sets of squats (four sets pause squats)
four sets of dips
five sets of negative rows
three sets of good mornings
30+ minutes of swimming
five sets of clean and press
five sets of weighted steps
five sets of chin up negatives
five sets of leg press
five sets of cable presses
five sets of kettle ball swings
Wednesday: walking
Today:
five sets of curl and press
five sets of dead lift
five sets of pull downs
four sets of cable presses
three laps of side carries
Yesterday: martial arts
Today: rotated push up variations, knee bend variations, and hand grips
Yesterday: martial arts
Today: rotated abs, jumping rope, and hand grips
five sets of pause squats
five sets of dips
five sets of negative rows
five sets of leg press
seven lengths with overhead carries
three sets of pull downs
Yesterday: five body weight exercise variations
Today: Shoveling snow