ES4FL Friday
Warm Up
30 Second Hang
Ski Erg
250 meters
KB Swings
25 x 24KG Bell
KB Side Bends
20 x 24KG per side
Double KB Front Squat
45lb x 5 x 2
Kb Clean and press (Medium)
5 x 45lb per side x 3
Suitcase Carries
100 feet x 80 per arm
KB Bent Rows
8 x 80 x 3
Back extensions
10 x 3
20 minutes
Elliptical
40 minutes
Set my week up with some heavy, medium, light type of workouts.
Today was one of my lighter workouts on my hinge.
Another massive session this morning Shane! Excellent work man! Can’t wait to see the next BW. 
Thanks Trent. BW had a big drop yesterday, but I walked 20K steps. Can’t do that every day. LoL
Saturday Weigh in.
Cardio
That’s it. Waiting on the storms to get here.
Hopefully it ends up being nothing.
Sending y’all prayers!
Think it’s all good. We have more incoming rain. Temp is 34 degrees and going to get up to 41 today. Not sure how today’s rain is going to react to what’s on trees though. As of now my roads are too warm to freeze. So all good.
Overnight and tomorrow though it’s going to be very cold. Hopefully we are dried out by then.
My truck is a good example of what trees are dealing with.
Sunday Recovery Ride
That’s it. Started watching His and Hers on Netflix. Takes place in Dahlonega Ga. About an hour from my house. First episode was good.
Nice looking couple of Peloton rides Shane! Congrats on the BW drop too! 
Looks like it is pretty icy there. Hopefully you don’t lose power. We ended up with nothing but a little bit of rain here, thankfully. The middle and western part of NC got it pretty bad though.
Thanks Trent. It’s been pretty uneventful. Which I am fine with. Rain came about an hour ago and washed most the ice off. If it would have been 5 degrees colder it would have been a mess.
Good ride. Be safe out there. We have had an extended Fall where I live. Cold at night, 40s during the day, and we have had no snow.
ES4FL Home Gym
Warm Up
Dead Hang 30 Seconds
BPAs
KB swings
25 x 50lb
KB Goblet Squat
5 x 70 x 2
Side Bends
25 x 70 per side
KB Press (Heavy)
3 x 50 x 3
Trap Bar
3 x 315 x 3
Pull ups
3 x 3
18 minutes
Peloton
50 minutes
That’s it. Wasn’t sure my gym would be open today so I knocked this out in the garage.
Thanks. It is damn cold down here in Georgia. Weeks forecast.
We are not built for these temps down here. 
Good looking garage session Shane! Lot of good work and then a nice long Peloton ride. Trap bar deads looked strong. 
I hear you on the cold weather. It is going to be about the same here. I feel sorry for my son. He keeps asking me to go outside and shoot hoops and I’m not having any part of it. 
I can’t stand the damn cold… Hopefully this is the worst of it and then it gets a little better. Definitely looking forward to spring at this point…
Thanks Trent. I hear you on getting outside. Throw him a curve ball and take him bowling.
ES4FL Tuesday
Warm Up
30 Second Hang
Ski Erg
250 meters
KB Swings
25 x 24KG Bell
Dual KB Front squats
5 x 45 x 2
KB Clean and press (Medium)
6 x 45lb x 3
Suitcase Carries
100 feet x 36KG per arm
Trap bar Deads
3x 335 x 3
Chin ups
3 x 3
Ab Crunch Machine
40 x 215
25 minutes
Stairs of doom
30 minutes
Sauna
10 minutes
Decent day.
Solid work today Shane! Two straight days of trap bar deads? That should put some hair on your chest. Way to finish on the stairs of doom too. Mucho calories torched. Nice job! 
Thanks Trent. Yeah, I had trap bar set up at the house and today’s move was again, trap bars. I decided to go ahead and stick with it. 
ES4FL Wednesday
Warm Up
30 Second Hang
Ski Erg
250 meters
KB Swings
25 x 24KG Bell
Dual KB Front Squat
18KG x 5 x 2
Kb Clean and press (Light)
10 x 18KG per side x 3
Suitcase Carries
100 feet x 36KG per arm
Standing Ab Crunch
20 x 50KG
Smith RDLs
5 x 275
5 x 315
5 x 335
Smith Shrugs
25 x 315
24 minutes
30 minutes cycle
10 minutes sauna
That’s it.
Great work on that one Shane. 
Plenty of KB work then some RDL’s and the bike FTW. Way to get after it man!
Thanks Trent. Just punching the clock.
