Tuesday 11/17/20

Accessories

Back Squat

3 sets x 10 reps @ 60 kg

Double Kettlebell RDL

3 sets x 12 reps @ 44#s

Hanging Leg Raise

4 sets x 10 reps

Saturday 11/14/20

Accessories

Strict Pull Up

4 sets x ME

Back Squat

5 sets x 3 reps @ 90 kg

Double Kettlebell Push Press

4 sets x 5 reps @ 62#s

Axle Bar Curls

3 sets x 10 reps @ 25 kg

Dumbbell Skullcrushers

3 sets x 12 reps @ 20#s

Dumbbell Hammer Curls

3 sets x 10 reps @ 40#s

Banded Tricep Extensions

3 sets x 30 reps @ red

Thursday 11/12/20

Accessories

Strict Pull Ups

4 sets x ME

Back Squat

3 sets x 10 reps @ 40 kg

Tuesday 11/10/20

Conditioning

Run

1.75 miles

13:39

Accessories

Strict Pull Up

4 sets x ME

Double Kettlebell Strict Press

3 sets x 10 reps @ 35#s

Monday 11/2/20

Conditioning

Row

100 m Sprint

200 m Slow

10 rounds

Push Ups

3 sets x ME

Tuesday 10/27/20

Conditioning

10K Row

49:24

Monday 10/26/20

Accessories

Ring Pull Up

8 sets x 5 reps

Dumbbell Bench Press

4 sets x 10 reps @ 55# (1:2:1:1)

10 sec Hollow Hold

10 V-Ups

10 Tuck Ups

5 sets

Saturday 10/24/20

Conditioning

30 sec Echo Bike (500+ watts)

45 sec Rest

30 sec Ski (<2:00)

45 sec Rest

12 rounds

Tuesday 10/20/20

Conditioning

Row

10 min on

2 min off

4 rounds

8,191 m

Tuesday 10/13/20

Conditioning

300 m Ski

Rest 1 min

6 rounds

Row

30 min

5739 m

Monday 10/12/20

Accessories

Back Squat

Heavy 5

120 kg

Bench Press (Multi Grip)

3 sets x 10 reps @ 70 kg

1000 m BikeErg Sprint

2 sets

1:44.6 / 1:42.9

Tuesday 10/6/20

Accessories

Bench Press (Multi Grip)

5 sets x 5 reps @ 70 kg (#3)

1 set x 32 reps @ 40 kg (8 reps @ each #)

Conditioning

1000 m BikeErg

10 Burpees

8 rounds

Monday 10/5/20

Accessories

Back Squat

5 sets x 5 reps @ 100 kg

Thursday 10/1/20

Conditioning

3 min BikeErg @ damper 5

30 Banded Good Mornings

5 sets

100 Burpees