Wednesday, April 27, 2016

A1. Hinge Rows @ 2020, 5 x 6-8, rest 30 sec

A2. Standing Single Arm DB Press @ 20X2, 5 x 8-10, rest 60 sec

A3. Zombie Squat @ 33X1, 5 x 5 reps, rest 60 sec moderate/light load

+

Bike 10 sec ALL OUT

Bike 20 sec @ 85%

Bike 30 sec @ 50%

X 10

A1: fine
A2: used 25# db
A3: used 95#'s

Bike was fine the gym doesn't have a bike anymore, I am using my road bike on an indoor trainer.

Tuesday, April 26, 2016

3 sets

Row 1000m @ highest tolerable pace

10 Russian KBS, slightly heavier

Rest 60 sec

+

3 sets

Easy Jog 2 min

10 deadlifts, slightly heavier

Rest 60 sec

Used a 24# KB

10 deadlifts used 155#

Monday, April 25, 2016

A1. Box Assisted Strict Pull-Ups @ 30X1, 4 x 6-8, rest 30 sec

A2. Seated DB Arnold Press @ 30X1, 4 x 6-8, rest 90 sec

+

Run easy jog for 5-10 min

+

B1. Ring Push Ups, 4 x max reps, rest 30 sec

B2. Lying DB Bench Rows, 4 x 8-10, rest 90 sec

+

Run easy jog for 5-10 min

**row if you can’t run

A1: fine

A2: 25# db's

B1: fine

B2: hurt a little laying on my stomach

Ran and felt fine

Saturday, April 23, 2016

3 sets

Bike 3 min

20 Jump Ropes

10 Push Ups

Rest 60 sec

+

3 sets

Bike 3 min

10 Wallballs, light

10 Ring Rows

All excerises completed without pain

Friday, April 22, 2016

Friday

Day 2

Bike 3 x 20 sec @ highest tolerable rate, rest 2 min

+

16 min EMOM

1st- 10 Overhead Squats, 45#

2nd- 20 sec FLR on floor

3rd- 10 Steps Walking Lunges

4th- 10 Back Extensions

+

5 sets

Row 30 sec

Rest 30 sec

Bike 30 sec

Rest 30 sec

All excerises completed without pain.