ES4FL
Warm Up
30 Second Hang
Battle Ropes
KB Swings
25 x 24KG Bell
Front Squat
18KG x 2 x 5 x 2
Kb Clean and press
3 x 18KG per side x 3
Suitcase Carries
100 feet x 36KG per arm
Rack pull/pull ups
3 x 345 x 3/3 x 3
Ab wheel
10
22 minutes
Treadmill 3.5 with 6 incline
38 minutes
That’s it.
Another good looking session this morning Shane. 
All the KB stuff plus the dreadmill has conditioning written all over it. I would think the weight will be falling off soon. Those KB Front Squats looked tough man. Way to get after it! 
Thanks Trent! I am trying man. 
ES4FL
Warm Up
30 Second Hang
Ski Erg
250 meters
KB Swings
25 x 24KG Bell
Front Squat
35lb x 2 x 5 x 2
Kb Clean and press
3 x 35lb per side x 3
Suitcase Carries
100 feet x 36KG per arm
Rack pull/ low cable rows
3 x 355x 3/8 x 200 x 3
Ab wheel
10
21 minutes
Treadmill 3.5 with 6 incline
10 minutes
Stairs of doom
30 minutes
That’s it.
Giving myself a pat on the back. Yesterday we had a birthday party for an employee and I didn’t have any cake or cookies. That’s a win. Cake I can skip easy but the cookies are so easy to grab and eat. It’s the big trays from Costco with the variety of chocolate chip, white chocolate macadamia, and oatmeal raisin. I am 100 percent team oatmeal raisin. None consumed though.
Today is going to take another bit of will power as I am about to walk in and pick up Donuts from a local favorite for a sales meeting.
I also stopped to get mixed fruit, bananas, and tangerines for those of us not partaking in donuts and Chikfila.
Donuts
stay strong fella, it’s not worth it
Yeah, I like to tell myself I know how those taste. I have had them all before. Nothing worth it in the box as there is nothing new or exciting.
I want the jelly filled.
Lemon or strawberry?
Good looking session today Shane. Man, I don’t know how you resisted cake, cookies and donuts? 
You are a stronger man than I am… 
Thank you! It has been tough. 
This made me happy, well done you.
Why not both?
Good point! 
ES4FL
Warm Up
30 Second Hang
Ski Erg
250 meters
KB Swings
25 x 24KG Bell
Front Squat
18KG x 2 x 5 x 2
Kb Clean and press
3 x 18KG per side x 3
Suitcase Carries
100 feet x 36KG per arm
Deads/ chin ups
3 x 365 x 3/3 x 3
Ab crunch
40 x 215
20 minutes
Elliptical
40 minutes
I decided to mix up my cardio a little. Treadmill only got boring quick. Bike, stairs of doom, treadmill, elliptical, and maybe the rower will make an appearance.
Good job on that session Shane! Some strong deads mixed in there that I almost missed. Yeah, I think I’d rather just stop training than have to do the dreadmill every day. 
I don’t blame you for mixing it up. With the issues I’m having with my hip I’m considering doing a long cardio day at the gym and throwing in some other stuff. It’s nowhere near as enjoyable as the Peloton but I remember when I would alternate between the rower and the Ski ERG and got some decent cardio sessions in like that. I would do something like:
3 Rounds of:
100 Calorie Ski ERG
100 Calorie Row
It’s nothing but stuff that sucks but at least you get to switch to a different thing that sucks every 8-10 minutes. 
Thanks Trent. Deads were the highlight today. They felt good.
I like the idea of alternating cardio for rounds. Sled push/pull would be another good one to add in there.
3 rounds
10 minute sled work
10 minute rower
10 minute ski erg
Anything to lose some monotony of doing the dreadmill. LoL.
Hell yeah man. That looks like a good one. I like going for calories more than a time limit because I can affect the amount of time by going faster/slower. My soon to be new neighbor was at the gym yesterday doing intervals of Jacob’s Ladder and Burpees. I think it’s safe to say there’s gonna be a new head lunatic in the neighborhood.
Good idea on calories instead of time. 
He can keep that title too doing that kind of crazy stuff.
ES4FL
Warm Up
30 Second Hang
Battle Ropes
KB Row
10 x 18KG per side
KB Swings
25 x 24KG Bell
Goblet Squat
80 x 5 x 2
Kb Clean and press
3 x 18KG per side x 3
Suitcase Carries
100 feet x 36KG per arm
Rack pulls/ chin ups
3 x 365 x 3/3 x 3
Ab crunch
50 x 215
20 minutes
Conditioning:
10 minutes sled push/pull
10 minutes rower
Carry 50lb KB 1/2 mile
15 minutes
I liked this workout. I was running late because of a flat tire this morning. Still got a good bit in but really should have had a little more cardio in there.
That half mile KB carry was legit. My gym has a track. I did half lap one hand, half lap the other. One full lap in single hand, then two more laps of half per hand. Those things are ass kickers.
I haven’t really dropped a pound this week and I think the culprit this week has been a container of mixed nuts that I have snacked on. Going to cut those out today. I still feel like I am due for a woosh though.
I can only imagine.
