9/29/2015

Reverse pyramids

Push up burpees with a jumping pull up

9,8,7,6,5,4,3,2,1

Hyperextensions

1,2,3,4,5,6,7,8,9

15 minutes 

Cable push pull, 5 plates, 3x10

Cleans,135,3x2

9/28/2015

20 lb vest

18kg kettelbell swings

Cable chrunches,150lb, 12 reps

1/4 dreadmill run, 4mph

89lb cleans, 6

Cable chrunches,  150lb, 8 reps

1/4 dreadmill run, 4mph

Dumped the vest

Pushup burpees with a jumping pull up

Cable chrunches,  150lb, 8 reps

1/4 dreadmill run, 4mph

9/25/2015

4 rounds

Push up burpee to a jumping pull up, 6

Goodmornings, some neoprene coated bar, thing, 8 

1/4 mile dreadmill, 4.2mph

4 rounds

Cleans, 89lbs

1/4 mile dreadmill, 4.2 mph

I'm tired.  Eleven hours of sleep last night and I'm ready for the weekend.

9/24/2015

Military Press, 95lbs, 3x8,6,4

Upright rows, 95lbs, 3x6,4,4

Mace bell things 35lbs, 3x8

75lb dumbell deadlift, 3x8

35lb dumbell snatch, 3x6

Cable flys, 45lbs,3x8

Hyperextensions, 3x10,8,6

Cable crunches, 150, 3x8

Cleans, 135lbs, 3x2

9/23/2015

4 rounds

Diagonal kettle-bell raises, 20lb, 6 per side

Cable crunches, 150lbs, 15

1/4 mile dreadmill, 4.2

4 rounds

Cleans 89lb, 6

Cable crunches, 150lbs, 15

1/4 mile dreadmill, 4.2

4 rounds

Push up burpees with a jumping pull ups, 6 reps

Cable crunches, 150lbs, 8

1/4 mile dreadmill, 4.2

9/22/2015

Warm up

70 yard tire flip,

Jog back

3 chin ups

Walk back 

70 yard tire flip

Jog down and back

3 chin ups

Workout

Squats, hamstring curls, calf raises, 4 rounds

135x12, 155x10,-185x8, 195x6

45x8

12 reps

Inverted bosu ball squats, good mornings empty o-bar

3x12

8

Farmers walk, 2x, 75 feet

45lb, 50lb

9/21/2015

5 rounds

Kettle bell swings, 20lb, 8 reps

Standing cable chrunches, 150lbs, 15reps

1/4 mile run, dreadmill, 4.2mph

4 rounds

Cleans, 89lbs, 6reps

Standing cable crunches, 150lbs, 6reps

1/4 mile run, dreadmill, 4.2mph

3 rounds

Pushup burpee to a jumping pull up, 6reps

Standing cable crunches, 150lbs, 6reps

1/4 mile dreadmill run, 4.2mph