2/7/24
PM Workout
Treadmill run: 2 miles, 7.3mph, incline 1
2/8/24
AM Workout
Band pull apart: x50
Box jumps: x5
Incline standing ab wheel: x6, 4
KB clean and press: 17kg x3x3
Underhand chins: +25x3x3
Deficit dead lifts (3): 255x3x3
PM Workout
SUPER SETS (chin - press)
NG chins: (widest to narrowest grips)
x10, 10, 9, 8, 6
Seated axle press:
50x10
80x5
100x8
100x6
90x7
SUPER SETS (row - bench)
Chest supported DB row:
70x5x7, 7, 6, 6, 5
Axle bench:
50x10
120x5
170x5
170x4
140x8
SUPER SETS (row - dip)
Bat wings:
40x3x20s
Ring dips:
x10, 8, 6
Double pump burpees:
x25
Dropped the incline on the ab wheel down again this morning. Getting closer and closer to flat ground.
Shoulder is getting grouchy again. I’m closing in on close to a year of training with shoulder discomfort ranging from annoying to unbearable. Blows, but this training format is working well for my schedule right now.
My pressing strength is in the crapper, and a lot of that has to do with working around said discomfort. PT got it feeling better, but it hasn’t actually gotten better.
2/12/24
AM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x6, 4
Dead lifts:
135x3
225x3
275x3
325x3
355x3
275x5x3
2/12/24
PM Workout
10 rounds of Cindy in 10:48
2/13/24
AM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x7, 3
Axle clean and press away:
50x10
80x3
90x3
100x3
110x3
100x2x3
90x4x3
2/13/24
PM Workout
SSB Hatfield squats:
135x10
185x10
235x8
235x6
135x15
Walking lunges:
x50
Band hamstring curls:
x25
Band good mornings:
x25
2/14/24
AM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x7, 3
Weight vest treadmill walk:
60lbs, 3mph, incline 15, 10 minutes
2/14/24
PM Workout
Treadmill run:
2 miles, 7.4mph, incline 1
Shin/calf raises
2/15/24
AM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x7, 3
Back squat:
45x10
135x3
185x3
205x3
225x3
205x3
185x5x3
1 Like
2/15/24
PM Workout
For 20 minutes with 27lb vest:
Push press: 115x2
DB farmer carry: 70x2 laps
DB drag crawl: 40x2 trips
Stairs: x3 climbs
Inverted row: x4
2/16/24
AM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x8, 2
Axle bench:
50x10
120x3
140x3
170x3
190x3
200x3
170x5x3
PM Workout
SUPER SETS (chin - press)
NG chins: (widest to narrowest grips)
3x10
1x9
1x7
1 arm KB clean and press:
17kg x1x8
17kg x2x6
17kg x2x5
SUPER SETS (row - bench)
1 arm DB row:
70x4x8
1 arm DB bench:
50x4x6
SUPER SETS (row - dip)
Bat wings:
40x3x20s
Dips:
x12
x9
x7
Alsruhe pushup - stand challenge:
x1-5-1-5
2/17/24
PM Workout
Alternating hammer curls w/25s to failure
DB tricep extension w/40s to failure
Lateral raise w/10s to failure
Dip bar leg raise to failure
2/19/24
PM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x8, 2
Dead lifts:
135x3
225x3
275x3
325x3
355x3
275x5x3
EMOM x 20:
4 chins
8 pushups
12 squats
1 Like
2/20/24
PM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x8, 2
Axle clean and press away:
50x10
80x3
95x3
105x3
115x3
95x5x3
Belt squats: (drop set)
135x13, reps of 110, 85, 60, 35, 0
Reverse lunges:
x50
Band leg curl:
x25
Band good morning:
x25
1 Like
2/21/24
PM Workout
Band pull aparts:
x50
Box jump:
x5
Incline standing ab wheel:
x8, 2
Treadmill run:
2 miles, 7.5mph, incline 1
Shin/calf raises
2/22/24
PM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x10
Squats:
135x3
185x3
205x3
225x3
245x3
195x5x3
For 20 minutes:
Sandbag to shoulder carry: 150x2
Slam ball crawl/drag: 30x2
Incline treadmill vest walk: 60x60s
Inverted row: x5
2/23/24
PM Workout
Band pull aparts:
x50
Box jumps:
x5
Incline standing ab wheel:
x10
Axle bench:
120x3
140x3
170x3
190x3
200x3
175x5x3
SUPER SETS (chins - press)
NG chins: (widest to narrowest grips)
4x10
1x8
1 arm KB press:
17kg x5x8,7,6,6,5
1 Like
2/26/24
PM Workout
Band pull aparts:
135x2
225x2
295x2
345x2
375x2
345x2
295x6x2
EMOM x20:
4 chins
15 pushups odd minuets
20 squats even minutes
2/27/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Axle clean and press away:
80, 90, 100, 110, 120, 110x2
100x6x2
Reverse lunge:
65x5
95x5
115x5
135x5
Band hamstring curls:
x25
Band good mornings:
x25
2/28/24
PM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
Treadmill run:
2 miles, 7.6mph, incline 1
Shin/calf raises