Saturday 7/18/20

Conditioning
800 m Run
400 m Walk
3 rounds

3:46, 3:26, 3:42

Friday 7/17/20

Accessories
Back Squat
1 set x 8 reps @ 90 kg
1 set x 8 reps @ 98 kg
1 set x 6 reps @ 113 kg
1 set x 6 reps @ 120 kg

Bench Press
1 set x 8 reps @ 65 kg
1 set x 8 reps @ 70 kg
1 set x 6 reps @ 80 kg
1 set x 6 reps @ 85 kg

Thursday 7/16/20

Conditioning
Run
1.75 miles
14:53

Wednesday 7/15/20

Accessories
Ring Pull Up
5 sets x 5 reps

Skullcrushers
3 sets x 12 reps @ 20#s

Hanging Leg Raise
3 sets x 12 rep
 - superset -
20 Kettlebell RDL @ 53#

Iron Scap
25/7

Tuesday 7/14/20

Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 80 kg
2 set x 5 reps @ 88 kg

Ring Pull Up
5 sets x 5 reps

Plank
4 sets x 20 sec

Monday 7/13/20

Conditioning
Run
1.75 miles
15:53ish

Sunday 7/12/20

Accessories
Back Squat
1 set x 10 reps @ 85 kg
1 set x 10 reps @ 90 kg
1 set x 8 reps @ 98 kg
1 set x 8 reps @ 105 kg

Bench Press
1 set x 10 reps @ 60 kg
1 set x 10 reps @ 65 kg
1 set x 8 reps @ 70 kg
1 set x 8 reps @ 75 kg

Friday 7/10/20

Conditioning
Run
1.75 miles
13:58


Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 88
1 set x 5 reps @ 93 kg
1 set x 5 reps @ 100 kg

Wednesday 7/8/20

Conditioning
Run
1.75 miles
16:18


Accessories
Back Squat
1 set x 8 reps @ 90 kg
1 set x 8 reps @ 98 kg
1 set x 6 reps @ 113 kg
1 set x 6 reps @ 120 kg

Bench Press
1 set x 8 reps @ 65 kg
1 set x 8 reps @ 70 kg
1 set x 6 reps @ 80 kg
1 set x 6 reps @ 85 kg

Walk w/ 20# Weight Vest
1.75 miles

Monday 7/6/20

Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 80 kg
2 sets x 5 reps @ 88 kg

Strict Press
1 set x 5 reps @ 35 kg
1 set x 5 reps @ 40 kg
2 sets x 5 reps @ 43 kg

Saturday 7/4/20

Accessories
Back Squat
1 set x 10 reps @ 85 kg
1 set x 8 reps @ 98 kg
1 set x 8 reps @ 105 kg
1 set x 8 reps @ 113 kg

Bench Press
1 set x 10 reps @ 60 kg
1 set x 8 reps @ 70 kg
1 set x 8 reps @ 75 kg
1 set x 8 reps @ 80 kg

Friday 7/3/20

Conditioning
2 min Echo Bike (60ish rpm)
20 Alternating Single Arm Kettlebell Swing (16 kg)
5 Strict Ring Pull Ups
5 rounds


Accessories
Plank
5 sets x 20 sec

Thursday 7/2/20

Conditioning
Run
1.75 miles


Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 88 kg
2 sets x 5 reps @ 93 kg

Wednesday 7/1/20

Accessories
Ring Pull Up
5 sets x 5 reps

Bent Over Single Arm Rear Fly
3 sets x 15 reps each arm @ 10#

Dumbbell Pullover
3 sets x 12 reps @ 40#

Dumbbell Lateral Raise
3 sets x 15 reps @ 10#s

Single Leg RDL
3 sets x 10 reps each leg @ 25#s

Hip Thrust
3 sets x 10 reps @ 60 kg

Dumbbell Side Bends
3 sets x 10 reps each side @ 55#

Hanging Leg Raise
5 sets x 10 reps

Iron Scap
25/7