Tuesday, November 29, 2022

Tuesday 11/29/22

Accessories
Iron Scap
25 / 7

Conditioning
5 Pull Ups
10 Push Ups
15 Sit Ups
10 sets

Saturday, November 26, 2022

Saturday 11/26/22

Accessories
Push Ups
10 sets x 10 reps

Monday, November 14, 2022

Monday 11/14/22

Accessories
Single Arm Dumbbell Press
3 sets x 10 reps each arm @ 45#

Pull Ups
4 sets x 8 reps


Conditioning
Echo Bike
30 min
257 cal / 9.87 miles / 172 watt avg / 305 watt max

Saturday, November 12, 2022

Wednesday, November 9, 2022

Monday, November 7, 2022

Saturday, November 5, 2022

Saturday 11/5/22

Weightlifting
Snatch
6 sets x 1 rep @ 60 kg

High Hang Clean
3 sets x 1 rep @ 90 kg


Accessories
Single Leg RDL
3 sets x 10 reps each leg @ 80#

Strict Chest to Bar Pull Up
3 sets x 5 reps

Friday, November 4, 2022

Friday 11/4/22

Accessories
Skullcrushers
3 sets x 15 reps @ 25#s
 - superset -
Alternating Dumbbell Curls
3 sets x 10 reps @ 40#s

GHD Sit Up
3 sets x 10 reps

Neutral Grip Pull Ups
5 sets x 5 reps w/ 2 sec hold at top


Conditioning
5 min BikeErg w/ Damper @ 5
20 Kettlebell Swing @ 53#
5 rounds

Thursday, November 3, 2022

Thursday 11/3/22

Accessories
Box Jump
3 sets x 3 reps @ 38"

Bar Muscle Up
4 sets x 1 rep
3 sets x 2 reps


Conditioning
100 Burpees
8:13

Friday, October 28, 2022

Tuesday, October 25, 2022

Tuesday 10/25/22

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 3 reps @ 110 kg