December 21 Workout

10 sets/2 minute intervals
3 Clean-> Front Squat -> Push Press
36k's

20 minute/30 reps

100 yards Power Wheel /4 minutes

December 20 Workout

Jump Rope Warmup
"+" drill x10 (4x w/ 2ft, 3x w/l&r)

Resisted Running 20/10x6 for 3 minutes total

Jumping
Vertical Jumps (sets of 8, reach with left/right hand 4x each, all purple PPJ)

No Steps (2 bands) reach for ~9'
1 Step Approach (2 bands)
2 Step Approach (2 bands)
No Steps (1 band) reach for 9'6"
1 Step (1 band)
2 Step (2 band)
No Steps reach for ~9'8"
1 Step
2 Step
No Steps
Averaged hitting mark about 5-6/8 on each set
Box Jumps 18" quick off floor
2 bands x9
1 bands x9
0 bands x10
100 jumps total, <70 w/resistance

1-arm pullup 25# assistance 5 sets of l/r overhand/underhand

1-arm floor press 32k x5 x2, 36k x5 x3 (l/r)

December 19 Workout

1 minute on/1 minute rest 15 mintues
Chinups 28
Handstand Pushups 5/4/3/2 14 total
Split Squats 32k's 12/12 24 total
Snathes 32k 10/10 20 total
PW Rollouts 22
PW Curls 35
Push Presses 32k's 8/4 12
Cleans (no momemtum) 32k's 10

1:30 rest

30 seconds on/30 seconrds rest 8 minutes
Chinups 15
Handstand Pushups 4/4 8 total
Split Squat 8/8 16 total
Snatches 32k 6/6 12 total
PW Rollout 12
PW Curls 18
Push Presses 32k's 10
Cleans (no momentum) 32k's 7

December 18 Workout

CARD DECK

Sit outs
Side Lunges
Burpees w/Pushups
Touchdowns 30#

December 17 Workout

5x3 1-arm press 32k's r/l 15 each
5x1 1-arm pullup -25# r/l o/u/l/r 10 each

CARD DECK
24k's Cleans
24k's Mil Presses
Pullups
Tuck Jumps

December 14 Workout

15/15 10 minutes alternating between pairs

1-arm swings 44k 10 r/l x5 each 50 r/l 100 total
Hanging Leg Raises 7's 70 total

D-ball Cleans 100# 6sx5, 7s x5 65 total
Cable Press (Black) 7 70 total

December 13 Workout

Pushed Truck ~40 yards x7 ~ 1 min each

December 12 Workout

20 Hip Slaps Handstand (20 each side)
10 Hip Slaps Pole Climb (10 each side)
5 Foot-Up Lunges w/ kick foot up to butt (5 each side) (0, 15, 20, jump lunges)
50s Jump Rope Doubles F/B
4x/30:00

December 11 Workout

100 Burpees w/ Pushup and w/ Pullup ~9 foot bar
25 minutes

December 10 Workout

50s
44k Renegade Rows 50 total 5x5 r/l (3 1/2 min)
Alternating Press 50 total 25 r/l (5, 4, 3, 3, 4, 3, 3)
Box Jumps 44" 50 total (10, 8, 8, 6, 6, 12)
Pistols 24k 50 total 25 r/l (9 minutes)

December 7 Workout

5x5
Pushups w/ 2 Green PPU
Body Rows

1-leg Deadlift 44k's
Pistols 24k

December 6 Workout

100f-90b-80f-70b-60f-50b-40f-30b-20f-10b Doubles Jump Rope w/ Green Rope
100-90-80-70-60-50-40-30-20-10-10 Yards Power Wheel Crawl (1/3 mile)

100 (10 laps 4/3/2/1)
9 laps (3/3/3)
8 laps (2/2/2/2)
7 laps (3/2/2)
60 yards (30/30)
50 yards (30/20)
40 yards (20/20)
30 yards (30)
20 yards (20)
10 yards (10)

December 5 Workout

1 minute each/1 minute rest 15 minutes total.

Snatch 10 left/10 right 20 total w/44k switched at 30 seconds
Split Squats 24k’s 24 total
Handstand Pushups 5/4/3 12 total
Pullups 28,
Cleans 24k’s (tried to kill momentum at the bottom, but didn’t touch floor) 20 total
Push Presses 24k’s 10/10 20 total.
PW Curls 30 total
PW Rollouts 24 total

1:30 rest
:30 seconds each/:30 seconds rest for 8 minutes (25 minutes total)

Snatch 5 l/ 5 r 10 total w/44k
Split Squats: 14 w/24k’s
Handstand Pushups: 8
Pullups: 15
Cleans: 12 w/24k’s
Push Presses: 12 w/24k’s
PW Curls: 15
PW Rollouts: 14

December 4 Workout

~29 minutes
50 Jump Rope Doubles F/B
5 r/l TGU w/36k (alternate each rep) w/ floor press each rep

4x JR, 3x TGU

December 3 Workout

100 yards

Lateral Handstand Walk 24 rlr, 24 lrl, 12 f, 10 f, 12 f, 18 rl
Tire Pulls Large 10, 12, 12, 12, 24, 12, 18
Lunges 32k's 15, 15, 15, 15, 15, 15, 10 (100 lunges too)
Traveling Swings 32k 20, 60, 20 (100 swings too)

December 1 Workout

15/15 10 minutes
1-arm snatch 36k 5s 50 r/l 100 total

100 Burpees (w/pushup) ~10 minutes\

Thinkers 45/15 (f/l/r/s) x2

November 30 Workout

50 Jump Rope Forward/Backward (Heavy Rope)
5 Handstand Pushups -> 10 Ring Dips -> 15 Pushups
100 Jump Rope Forward/Backward
Pole Climb Up/Down -> 10 Pullups -> 5 Renegade Rows 36k/10 Bent Over Rows 24k
150 Jump Rope Forward/Backward
5 Pistols r/l -> 10 Split Squat Jumps r/l -> 1 min Wall Sit
200 Jump Rope Forward/Backward
5 PW Curl w/inner tube -> 10 PW Curl -> 15 Deadlifts 44k
250 Jump Rope Forward/Backward
5 Handstand Pushups -> 10 Ring Dips -> 15 Pushups
200 Jump Rope Forward/Backward
Pole Climb Up/Down -> 10 Pullups -> 15 Renegade Rows 44k
150 Jump Rope Forward/Backward
5 Pistols r/l -> 10 Split Squat Jumps r/l -> 1 min Wall Sit
100 Jump Rope Forward/Backward
5 PW Curl w/inner tube -> 10 PW Curl -> 15 Deadlifts 44k
50 Jump Rope Forward/Backward

November 21 Workout

50 Pylo Pushups (7x6,8, touch hips, clap alt sets)
50 Pylo Pullups (7x6,8, touch chest, clap alt sets)
50 2-foot approach to 9"8" w/Purp PJ (5 l/r x5)

Pistols 20k/24k/28k/32k 1 r/l

50 Clean and Press with 140# D-ball
4/3/2/1 36k's Clean, 36k's Alt Floor Press

November 20 Workout

100 Step Ups
100 yard Power Wheel Crawl (50/25/25, 37.5/25/25/25/12.5, 25/25/25/25)
100 Jump Rope f/b
100 yard Farmer's Walk 44k's (100,100,70/30)
3x/30:00

November 19 Workout

5x5
Muscle Ups 4/1, 5, 5, 4/1, 5, 3/2 (30 total)
Step Ups 24" Box 28k's, 32k's, 36k's, 40k's, 44k's 5 r/l
One leg Stab Ball Curls 5 r/l

November 16 Workout

15/15 10 minutes each
Scorpion Pushups 6 total 3 r/l 60 total
D-ball Cleans 100# 6 60 total

Swings 44k 10 r/l 50 r/l 100 total
Hanging Leg Raises 5 50 total

November 15 Workout

100 jump rope forward
100 yards 28k's overhead (5/3, 5/3)
100 jump rope backward
100 yards 36k's racked (5/3, 8)
100 jump rope forward
100 jump rope backward
100 yards 44k's farmers carry (5/3, 8)
repeat

November 14 Workout

Handstand 1-arm/hip slaps 10 r/l
Pole Climb 1-arm/hip slaps 10 r/l
Lunges 36k's rack, 5 r/l
Jump Rope 150s f/b
x4

Biking

November 13 Workout

Circuit 20-30-40-50-40-30-20
Swimmers
Skaters
Log Jumps
Med Ball Chest Pass
Oompas
Burpees
230 reps total

Elver 7x/19:23

November 12 Workout

Alt. Floor Press 32k's r/l 5x10
Alt. Bent Over Rows 32k's r/l 5x10
Split Squats 32k's r/l 10,15,15,10
Broad Jumps resisted 2 orange 10,5,7,7,6,5,4,3,2,1

November 10 Workout

Biking

November 9 Workout

Tire Pull- 10x3 w/200#+
Lateral Jumps 10 r/l x3 ~28-31"
Wall Walk 10y r/l 10y f 15y f
Swings 50 l/50 r 40k

November 8 Workout

20 Burpees (w/pushup)
100 yards run (10 yardsx10)
20 Touchdowns 7k
100 yards overhead 100# D-ball
x4 in 30:00 minutes

November 7 Workout

20/14/8 (32k)
20 Swings left
10 yards lunge (left-rack)
20 Mil Presses left (10,4,3,3)
20 Swings right
10 yards lunge (right-rack)
20 Mil Presses right (10,6,2,2)
14 Swings left
10 yards lunge (left-rack)
14 Mil Presses left (8,4,2)
14 Swings right
10 yards lunge (right-rack)
14 Mil Presses right (7,4,3)
8 Swings left
10 yards lunge (left-rack)
8 Mil Presses left (2,5,1)
8 Swings right
10 yards lunge (right-rack)
8 Mil Presses right (5,2,1)

November 6 Workout

Get Ups 32k's 5 l/r (2/2/1)
Jump Rope Doubles 50 f/b
3x/30:00

Power Wheel Crawl/Pike Ups/Rockers

November 5 Workout

Glute Ham Raise 1-2-3-4-5-4-3-2-1 2 Blue Cable Assist
Box Jumps 42" 1-2-3-4-5-4-3-2-1 attempts at 45" y/47 n
Body Rows 1-2-3-4-5-4-3-2-1
Divebombers 30

Floor Press 40k x1 32k x2

November 3 Workout

20 x5 Flights of Stairs
24 minutes

November 2 Workout

20/15/10/5

Pullups
Dips (rings 10/10, 5/5/5, 4/3/3, 5)
Box Jumps 24"
~9:20

100 Hindu Pushups
100 Up/Down Dogs 40/30/20/10

November 1 Workout

Biking

October 31 Workout

4x6

D-ball Cleans 140#
D-ball Mil Press 120# (10x2, 4x1)
Pistols r/l
44k Snatches r/l (8l/8r, 5l/7r, 5l/6r, 3l/3r/3l)

October 30 Workout

Sprinting
1x400y ~80 sec
2x200y~30 sec
6x100y~15 sec
12x50y~7 sec

Elver 5 laps -14:12

October 29 Workout

55 reps
Handstand Pushups
Pole Vaulters
Front Squats 36k's
Deadlifts 44k's+24k's

October 26 Workout

20 Divebombers 40# WV + 1 Red PPJ (8/6/3/3)
20 Pullups 40# WV + 24k (3/2/2/2/2/2/2/1/1/1)
20 Sit up 40# WV
20 Windmills 32k (5r/5l/5r/5l)
20 Box Jumps 42"
5 Divebombers 1 PPJ
5 Pullups 24k
5 Sit Ups
5 Windmills right
5 Windmills left
5 42" Box Jumps 1 PPJ
~30 minutes

October 25 Workout

BJJ Workout

October 24 Workout

Plyo Pushups Red PPU 5,6,6,6,6,6,5
Plyo Pullups (gorilla or clapping) 5,5,7,6,6,6,5
Resisted Broad Jumps 8x5
Resisted Plyo PW Curls 10x4

Biking

October 23 Workout

100 Box Step Ups
100 yards Power Wheel Crawl (8 lengths, 4/2/2, 4/2/2, 3/2/1/1/1)
100 seconds Jump Rope
100 yards Farmers Walk
3x/30:00+

Biking

October 22 Workout

5x5
Muscle Ups (4/1,5,5,5,5)
Jungle Gym Curls/Runners (5/10 x5)
Squat/Press 24k's, 28k's, 32k's, 36k's, 40k's (sps, sps, sp, pp)
Pistols (5r/l x5)

October 19 Workout

Card Deck
Pullups
Alligator Plyo
V-ups
Swings 44k

October 18 Workout

Card Deck
Sit Outs
Capoeira Lunges
Burpees
Sit Up Reach 5k

October 17 Workout

20 Hip Slaps (20, 12/8, 8/6/6, 20)

10 D-ball Cleans (5/5, 5/5, 4/3/3, 4/6)

5 r/l Front Lunges w/32k's

50 double Forward/150 backward

four times

October 16 Workout

3000 Jump rope /300 yard PW Crawl/30 minutes

Around 33 minutes ~400 jump rope short of 30 minutes
Heavy Jump Rope

Elver 5 laps~11:30

October 15 Workout

15/15 10 minutes

Cable Press Black 6s 60 total
Renegade Rows 40k's 3 r/l 60 total (30 r/l)

Split Squats 40k's 3 r/l 60 total (30 r/l)
Double Snatch 24k's 5s 50 total

1APU -25# r/l 0/u x3
Hand walk 15 yards

October 12 Workout

Walk on Hands ~10 yards x4
One-arm assisted pulls r/l o/u -25# x5
Front Squats 40k's 3x3

October 10 Workout

12-1
Sprawl-Clean-Strict Press 28k's
Lunges
Pullups

October 9 Workout

5's TGU w/28k's
50 doubles forward/150 backward
4's TGU w/32k's
50 doubles forward/150 backward
3's TGU w/36k's
50 doubels forward /150 backward
2's TGU w/40k's
50 doubles forward/150 backward
1's TGU w/44k's
500 yard run

Elver 5 laps 12:45

October 7 Workout

Race - 15 miles

October 5 Workout

20/15/10/5
Pullups
Dips 10,10/5,5,5/5,5
Box Jumps 24"

October 4 Workout

Biking

October 3 Workout

Handstand Pushups 8x3 from low yoga blocks
Rope Climbs 8x1
1-arm swings 44k 4x6 r/l
Overhead Lunges 24k's 4x6 r/l

October 2 Workout

Bike

October 1 Workout

12->1
Divebomber (78 total)
Renegade Rows 44k (39 r/l)
Pistols (39 r/l)
Stability Ball Curls (39 r/l)

September 28 Workout

5x5

Handstand Pushups 2/3
Pullups 36k
Box Jumps 42"
Swings 25 w/44k



Biking

September 26 Workout

Walk on Hands
15 yards
10 yards
7-8 yards x5
Pole Climb
5 bars, 4 bars x2
Farmers Walk
44k's 500 yards, set down 10x

Bike ride

September 24 Workout

Card Deck
100# D-ball Press
100# D-ball Clean
Squat
Touchdowns 7k

September 23 Workout

Bike Race

September 21 Workout

4x6
1-arm snatch l/r 44k
1-arm push press l/r 44k
Pullups 4,4,3,3,2,2,2,2,2

Biking

September 19 Workout

Bike Ride

September 18 Workout

Bike Ride
Elver 5 laps: 13 minutes

September 17 Workout

12->1
Pushup 1 Red PPU
Split Squats
Cable Clean yellow
Body Row (no feet)

September 15 Workout

Bike Ride 10 miles

30 minutes/5x thru
Pullups
SitUpReach7k
Pushups (1 Red-PPU)
Run Around Building

September 14 Workout

Bike Rid

September 13 Workout

Bike Ride Hills

September 12 Workout

4x6
40k Clean, Squat,Push Press r/l
3x8
40k's Swing
6,6,12
PW Rollout Alternates

Bike Ride

September 10 Workout

100 yards workout
Pole Climb 10x
Lateral Hand Walk 8 yds x8 r/l, no wall 3x12 yards

September 9 Workout

Bike Ride 20 mile

September 7 Workout

5x5
Pushups 3 Green
Pullups 40k
StepUps 3x5, Pistols 2x5

September 5 Workout

15/15 4 minutes
Clean and Push Press 40k's (22221121) (13 total)
Clean and Push Press 32k's (33333322) (22 total)
Clean and Push Press 24k's (44444444) (32 total)
PW Pike Ups/Curls (8888 each)

Biking

September 4 Workout

Biking ~5 miles

September 1 Workout

Biking ~2 hours

August 30 Workout

30+ minutes

3000 Jump Rope 300 Yards Power Wheel

August 27 Workout

5x5
Front Squat 40k's
Deadlifts 44k's+PJ (2 Green)
Pushups (3 Green PPU)
Pullups (4,4,3,3,3,2,2,2,1,1)

August 26 Workout

Bike Race 30+ miles

August 24 Workout

Jump Rope and Turkish GetUps

50 doubles f/7 doubles b 85 b
2 TGU's 40k r/l
50 doubles f/12 doubles b 75 b
2 TGU's 40k r/l
50 doubles f/19 doubles b 65 b
2 TGU's 40k r/l
50 doubles f/24 doubles b 55 b
2 TGU's 40k r/l
50 doubles f/31 doubles b 35 b
2 TGU's 40k r/l
50 doubles f/50 doubles b
2 TGU's 40k r/l

August 22 Workout

4x6
1-arm clean, squat, push pres 44k
4x6
swings 44k's

August 21 Workout

25 minutes stairs -18 laps

Pole Climbs 6/4/4/4/2
Handstand Walk Lateral 15 l/r 5 l/r 5 l/r 5 l/r 40 f (13/12/10/5/5)
Broad Jump 100 yards aroudn 7.5' each (40 total)

August 20 Workout

Overhead Lunges 20k's 100 yards

August 19 Workout

Bike Race

August 17 Workout

5x5 Clean and Push Press

40k's
3/2, 4/1, 5, 5, 3/2

August 16 Workout

10-> 1
Alligator Pushups f/b
Body Rows No feet (5/5, 5/4, 4/4, 4/3, 6->1)
Split Squats l/r

PW Curls

August 15 Workout

Time Trials

August 14 Workout

Yoga class

Biking 15 miles; hills

Elver 6 laps, 16 mintues

August 13 Workout

15 D-ball Squat/Press 90#
15 Pullups
Jump Rope 50 doubles f/b/b/f
4 times thru

Biking

August 10 Workout

Card Deck wearing power jumper
Hindu Pushups
Body Rows Feet on Box
Box Jumps 24"
Snatches 24k's

Bike Ride Hills

August 9 Workout

25 minutes Jump Rope
10 sets 150 f/b Green rope

August 8 Workout

1-arm KB Press 44k l/r 1-2-3-4-5-4-3-2-1 25 total
1-arm KB Clean 44k l/r 1-2-3-4-5-4-3-2-1 25 total
1-leg deadlift 44k's l/r 1-2-3-4-5-4-3-2-1 25 total
Weighted Pullup 44k 1-2-3-4 10 total

Time Trial 33 minutes

August 7 Workout

15/15 4 minutes each
Burpees 8s 120 total
Umpas w/ 2k ~5
Skaters
Sprint in Place
D-ball Carry 100#
Jump/Rim 4s-80 total
Around the World
Touchdowns 7k -10s

Elver 6 laps ~17:30

August 6 Workout

Approx 30 minutes

PW Pike Ups 20x3
PW Curls 20x3

Pushups 3 Red - 20x3 (20, 17/3, 11/5/4)
Renegade Rows 40k - 20x3

Foot Up Lunges 30 r/l
Step Ups 15/15 r/l x2

Short Bike Ride

August 5 Workout

Race 15 miles 2 hours

August 4 Workout

Pre-ride ~10 miles

August 3 Workout

30 Muscle Ups - 10 minutes

August 1 Workout

Time trials shorttrack

July 28 Workout

42 miles mountain biking

July 27 Workout

Pre-ride 24/9 course 14 miles

July 25 Workout

6x3

Body Rows No Feet
Pushups +44k

OH Split Squat +20k's r/l
Pullups +44k

Swings 44k's
Floor Press 36k's

July 23 Workout

Hip Slaps 17, 18, 18, 14, 13
Pullups 20, 18, 9, 11, 10, 12
PW Pike Ups 20, 20, 20
Broad Jump Resisted 10, 10, 10, 10

Biking Technical/Climbing

July 22 Workout

Mountain Biking CamRock 4 laps

July 20 Workout

Stair Pushups Up, Stair Pushups Down, Stair Pushups Up
Renegade Rows 44k's, 5,5,15
Box Jumps 42" x5,5, 45" x5,5,5
PW Crawl 5x30 yards
PW Pike Ups Up Stairs x2

Golf

July 19 Workout

Mountain Biking

July 18 Workout

100 yards

Lateral Handstand Walks
Pole Climbs (6 poles +ladder) x5
Snowboarders Squat

Tote Running

Time Trials 30:35

July 17 Workout

Hill 6 laps - 17:30

July 16 Workout

Biking

July 15 Workout

36 mile mountain bike race

July 14 Workout

CNT2 work

July 12 Workout

100 yards, 75 yards, 50 yards, 25 yards (8 lengths/100 yards)

(lengths)
all w/32 k
Overhead Carry 5/3, 4/2, 4, 2
Rack Carry 2/6, 1/5, 4, 2
Farmers Walk 8, 6, 4, 2

w/ 7k
Sit Up Reach 44
Sit Up Touchdown 44
Touchdowns 44

July 11 Workout

Time Trials 30:01

July 10 Workout

Elver 6 laps ~16:30

July 9 Workout

15/15 5 minutes

Swings w/44k's 6's 60 total

15/15 10 minutes

Pullups 7,6,6,7,6,6,7,6,6,7 64 reps
Dive bombers 6's 60 total

Biking

July 7 Workout

Yoga

July 6 Workout

16/12/8/4
Pullups
Dips (8/6/4/2 w/20#, 8/6/4/2 w/ no res)

Swings w/44k's
Lunges

Biking one loop 16:25
Blue Mounds ~3 hours

July 5 Workout

Biking

3x5 Pullups w/44k
3x5 Push Press w/44k l/r

July 3 Workout

Biking

July 2 Workout

6x3
1-leg Deadlift 44k's r/l
1 arm pullups 6 sets r/l o/u
1-arm pushup
pistols

Biking

June 30 Workout

Mountain Biking Kettle Moraine
Blue Loop 10 mi
Red Loop 1.5 mi
Bypass to Connector
N Connector 5 mi
Emma Carlin Green -> Orange
Orange 2.4 mi
Red 2 mi
Finish Green 4 mi
S Connector 5 mi
Finish Blue 6 mi
Around 35-40 miles total

June 29 Workout

Dropdown sets

Jungle Gym Curls 10-> Runners 10
Lunges 10r/l -> Squats 10
x3

Lateral Wall Walks 8 yards r/l -> Plyo Pushups 10
Renegade Rows 44k 5r/l -> Body Rows (no feet) 4/3/2/1
x3

June 28 Workout

1 arm pullups -15 x5 r/l o/u
Hand walking

Blue Mounds ~2 hours

June 27 Workout

15/15
24k's Clean Press 10 minutes 87 total
skipped two sets, sets of 5 (3,3,4,6,6 on a couple sets)

Box Jumps (both tires) x3 30total
Snatches 24k's x3 30 total

Time Trials

June 26 Workout

Mountain Biking

June 25 Workout

15/15 10 minutes/pair
Divebombers 6s
Chinups 6s
60 total each

Split Squat no resistance 3s r/l
Swings 28k's 6s
60 total each

Mountain Biking Short

June 22 Workout

Card Deck
Hip Slaps
Body Row Feet on Box
Jump Lunges
Swings 40k

Biking

June 20 Workout

1 minute
24k's clean - 40
24k's MP -12
24k's 1-arm snatch -32 r
24k's 1-arm snatch -32 l
24k's Push Press -23
24k's Swings -60
Turkish Get Ups -3x3 w/32k's

Mountain Biking Time Trials Short Track 30 minutes +1

June 19 Workout

Pullups +44k 3x4
Front Squat 36k's 3x5

Elver 8 laps, 18:40

June 18 Workout

Jump Rope Doubles 100 f
PW Crawl 20 lengths

Mountain Bike Light Ride

June 17 Workout

Mountain Bike Race 1:21

June 15 Workout

15 minutes Renegade Row -> Pushup -> Clean -> Push Press
1/minute 15 total w/40k

5x5 Pullups w/40k

Light Mountain Bike Ride

June 13 Workout

Biking Time Trials 34:19

June 11 Workout

20/15/10/5
Stair Pushups
Pole Climbs
Swings 32k's

5x5
1-arm pullups w/15#
1-arm Presses 32k

Biking

June 10 Workout

5.5 miles Biking

June 8 Workout

5x5 Pullups +36k, 40k (5,5,5,4,4,2)
5x5 Deadlift 44k
5x5 Pushups 3-Red

Mountain Biking

June 7 Workout

Time Trial #1 Loop: 38:30

June 6 Workout

3 x 10/8/12 40k's Swing
1x30 Foot Up Lunges (hands over head) r/l
5x5 44k's Renegade Rows
25 HSPU hands on short yoga blocks 4, 3x4, 2x2, 5

39:06 Time Trial #1

June 5 Workout

Bike Ride ~45 minutes

June 4 Workout

10 minutes Clean and Press w/ 24k's
15/15
(first 20 C/MP)
91 at 10:00
100 at 10:55

June 3 Workout

30 miles Race ~3 hrs

May 31 Workout

Biking 30 minutes

Pullups +79# 5x5

May 30 Workout

5 minutes C/P, 1 minute Jump Rope, 1 minute Rest
120# D-ball
20 reps/22 reps/20 reps/13 reps = 75 total

Mountain Biking ~45 minutes

May 25 Workout

Handstand Pushups (off thin yoga blocks) 5x5
One arm chin up w/ assistance -20# 5xr/l,o/u

Swings 32k's 3x20
Box Jumps 30"/36"/42" 3x20

Biking 5 laps (last lap backward and slow)
18/37/56/1:15/1:40

May 24 Workout

Mountain Biking ~45 minutes

May 23 Workout

20 yards Alligator Crawls (10 f/b)
20 yards Pole Climbs (4 poles)
40 yards Walking Lunges
40 yards Broad Jumps
5x thru/30:00

Bike 5 miles on road

May 21 Workout

40 Clean and Press 36k's (1x40)
40 Pullups 36k (4x10)

Biking ~50 minutes

May 20 Workout

1:22 Bike Race, Lake Geneva, 13.3 miles

May 18 Workout

10-9-8-7-6-5-4-3-2-1
Renegade Rows 44k's
Handstand Pushups
Crawling

May 17 Workout

Mountain Biking 30 minutes

30 Burpeees
30 Wall Throws 7 kg
1 Lap Around the Building
x6/33 minutes

May 16 Workout

80 divebombers
1-arm assisted chins -20# r/l o/u x5 on each arm
20 chins

80 PW Pike Ups
80 PW Rollouts

Farmers Walk w/44k's 100, 50, 50, 50 yards

Mountain Biking 30-40 minutes w/ issues

May 14 Workout

20 reps 44k 1-arm Clean l/r (20 r/l)
20 reps 44k 1-arm Push Press l/r (6/9/5 r, 5/2/7/4/2 l)
20 reps 44k 1-arm Swing l/r (20 r/l)
20 reps 44k's Foot up Lunge l/r (10/10 r, 10/10 l)

50 Minute Bike ride (2 1/2 laps [to parking lot], 49 minutes)

May 12 Workout

Card Deck
100# D-ball Cleans
100# D-ball Push Presses
PW Rollouts
Capoiera Lunges

May 11 Workout

4 laps
18:12
19:42
19:16
18:55 (backwards)

May 10 Workout

Mountain Biking

May 9 Workout

3 minute static holds
Handstand 6x30 sec
Wall Sit w/24k's 4x45 sec
1-leg balance w/24k's 2x1:00 r/l
Chinup at 90 degree 30 sec ,6x15 sec,3x10 sec,8,7x2
Supine Bridge/PW Curl 30 sec ,20 sec x5,25 sec x2 w/25#s
Elbow Thinker 30 sec w/25 sec on PW, 2:30 minutes no resistance

Mountain Biking

May 8 Workout

6 laps 18:30 minutes

May 7 Workout

15/15 10 minutes
Divebombers 6s = 60 total
Body Rows No Feet 3s = 30 total

Power Jumper 1 Red 9'2" 5s = 50 total

Swings 44k's 5s = 50 total

1 arm assisted pullups -15# r/l o/u x5

May 6 Workout

Mountain Bike Race DNF 2.5 miles Chain Broke

May 4 Workout

Run ~450 yards
Lunge 50 yards
Run ~450 yards
Broad Jump 50 yards
Run ~450 yards
Wall Walk 50 yards (3 sets r/l)
Run ~450 yards
Pole Climb 20 poles (7.5, 2.5, 3, 3.5, 3.5)
~20 minutes

May 3 Workout

6x3 w/44k Pullups

May 2 Workout

6x3 w/44k
Clean (r/l) 3,3,3,3,6
Push Press (r/l) 3,3,3,3,6
Swing (r/l) 3,3,3,9
Front Squat (r/l) 3,3,3,9
Snatch 3,3,3,3,6

Mountain Biking

May 1 Workout

Mountain Biking

April 30 Workout

Pushups 3PPU (pink?) 4x20 (20, 20, 10/10, 7/7/6) 80 total
Renegade Rows 44k's 4x20 (10/10, 10/10, 8/6/4/2, 8/6/6) 80 total (40 r/l)
Foot-Up Lunges 4x20 (10 r/l) BW, 12k's, 28k's, 44k's 80 total(40 r/l)
Box Step Ups (box 2) 4x20 (10 r/l) BW, 12k's, 28k's, 44k's 80 total (40 r/l)
PW Curl 3x20 60 total
PW Pike Ups 3x20 60 total

April 29 Workout

Mountain Biking

April 27 Workout

1-arm Handstand Hold 6x~20 sec r/20 sec l (r felt more stable)
PW Rollout 5 count/5 reps x2 x3 30/30 total

Front Squat w/ 24k's 5 count/5 reps x2 x3 30/30 total
PW Curl w/ scuba belt 5 count/5 reps x6 30/30 total

1-arm pullup -20# assitance r/l o/u x5

April 26 Workout

FIT class "BINGO"

Med Ball Exercises (Blue 5K)
50 High Throws
50 Chest Passes
50 Up Downs
50 Russian Twists

Box Exercises
100 Step Ups (50 r/l)
100 Box Squats

Jump Rope
300 forward
300 backward
75 doubles

Cable Exercises
50 Punches
30 Full Extension
50 Swimmers

Power Wheel
60 yards Crawling
35 Knees to Elbows
25 Pike Ups
25 Curls

50 Jumping Jacks/50 Jumping Jills
50 Skaters
50 Umpas
30 Burpees
Run 15 x25 yards
Inchworms 30 yards

Overhead Carry 100 pounds 200 yards
Crawling 30 yards f/b r/l (120 yards total)

April 25 Workout

Mountain Biking

April 23 Workout

1-2-3-4-5-4-3-2-1
Pullups +32k
1-leg deadlift r/l +44k's
Pushups 3-Green PPU
Jumping Rim Touches 5x5
1-arm pullup assisted -15# o/u r/l x5

April 21 Workout

10 minutes Run/Sldie/Crawl alternating in group of 3
10 minutes Agility Ladder
10 minutes Jump Rope 30 seconds rest/10 seconds singles/20 seconds doubles x10

April 20 Workout

10-9-8-7-6-5-4-3-2-1
D-ball Cleans 120#
D-ball Lunge 10 yards (10 steps) on shoulder
D-ball Push Press 120#
D-ball Carry

40 minutes

April 19 Workout

100 yards wearing power sports trainer
Traveling Burpees
Sliding
Crawling
Crab Walk
Run
Broad Jump
Frog Hops
Jump Rope
Lunging

Mountain Biking
Gully, Switchbacks, Long Hill

April 18 Workout

Divebombers 40 # Vest 5x8, No vest 4x10 40/40 total
Pullups 40# vest 5x4,4 24 total, no vest 8s, 6s, 5s varying grips, 56 total 24/56 (80)

Lateral Jump Overs ~30" sets of 8 80 total.
PW Curl 4x20 80 total

Mountain Biking ~25 minutes
switchbacks, long hill

April 17 Workout

Yoga class

Rim Touches x12
Dips/Pullups
5x20k
5x24k
5x28k
5x32k
5x36k

Elver 8 laps in 20:17 2:45 intervals

April 16 Workout

6x3 w/44k
Swings
Hang Cleans
Squats (1-arm racked)
Push Presses
Snatches

Also got one Press with right arm in a couple attempts

April 14 Workout

Bike ride 7 mile/2

april 11 Workout

x4
Snowboarder Squats 10-12 28k
Walking Swings 36k 20
Lateral Handstand Walk ~10/~5 r/l +10 b
Pole Climb to ladder, up ladder back to pole 3, to pole 5, back to pole 2

April 10 Workout

100's
Burpees
Crawling
Box Jumps
Log Jumps
Touchdowns

1-arm pullups -15# 5 o/u r/l

April 9 Workout

60's

120# D-ball Military Press 60 (3x3, 5x1, 23x2)
120# D-ball Clean 60 (31 before press, sets of 3-5)

2 28k's Foot up Lunges (box 2) 10x5, 10 r/l 60 total
Power Wheel Curl 60 3x20

Pullups 20k x5, 24k x5, 28k x5
Walk on Hands 5-10 yards

Rim Touches 10

April 6 Workout

30 minutes 4x thru

15 Handstand Pushups (2-6) (to top of head)
15 Body Row no Feet (4-5)
15 PW Rollouts w/ alternate leg pauses (4-10)
150's Jump Rope

April 5 Workout

10 Rim Touches

100 Snatches 10 minutes w/40k
6/6, 3/3/3/3, 6/6, 6/6, 3/3, 3/3, 6/4, 2/3/3, 6/6, 5/5

5 minutes Jump Rope f/b 30/30

100 yards PW Crawl +50#'s - 5 minutes

April 4 Workout

30 minutes 5x circuit
10 80# D-ball Cleans
10 yard Carry Rack
10 80# D-ball Presses 5/5 each time
10 yard Carry Overhead
10 Lunges each side 80# D-ball Rack
100 yard Run
10 Broad Jump
40 yards Crawl

April 3 Workout

15/15 10 sets each
Pushups PPU 1 Green 7s Total=70
Pullups 7s, 6 sets unbroken 4/3, 4/2/1, 3/2/2, 3/2/2 Total =70
Squats 24k's 7s Total =70
Swings 24k's 7s Total =70
No rest between Squats/Swings

Deadlift 95x5, 185x5, 275x5, 325x1x3, 385x0
Presses 95x5 Pullups 45x5
Presses 115x5 Pullups 55x5
Presses 135x5 Muscle Up from seat

March 31 Workout

Presses 20k's x5 Pullups 20k x5
Presses 24k's x5 Pullups 24k x5
Presses 28k's x5 Pullups 28k x5
Presses 32k's x5 Pullups 32k x5
Presses 36k's 9x1 every 30 sec Presses 36k 3x3
Presses 36k's x1 Pullups 2-24k's x6 every 30 sec

March 30 Workout

Renegade Rows 10-1 44k (r/l) =55 total each side
Overhead Walking Lunge w/24k right =15 yards ~7 each side
Pushups 10-1 PPU 2 reds = 55 total
Overhead Walking Lunge w/24k left = 15 yards ~7 each side
~140 total lunges/300 yards

March 29 Workout

Bent Press r/l 97# x10
One arm pullup r/l o/u x5

D-ball carry 4 laps alternating between 30# and 50#

Elver 8 laps 19:06 left every 2:30.

March 28 Workout

Practice

5x10 yards handstand walking
Kipping Pullups 18,13,10,9,10
Pistols 3x5, 1-leg deck squats x5, 24kx5
Doubles ~50 fx3 ~20 bx2

March 27 Workout

No running, maybe Thursday

Press 95x5 Pullups 45x5
Press 115x5 Pullups 55x5
Press 135x5 Pullups 65x5
Press 150x3 Pullups 70x5
Press 150x2 Pullups 80x5

Deadlift 185x5,275x5,325x2,365x1

March 26 Workout

100 60# D-ball cleans 25/20/15/15/15/10
200 yards PW Crawl ~25x8
4 laps around building
100 offset body rows feet on box (50r/50l)

March 24 Workout

Presses 20k's x5 Pullups 20k x5
Presses 24k's x5 Pullups 24k x5
Presses 28k's x5 Pullups 28k x5
Presses 32k's x4/1 Pullups 32k x5
Presses 36k's 5x1 Pullups 36k x3/2

Yoga class

March 23 Workout

20 Pullups
20 Situps
Run around the Building
20 PPU Pushups 1 Red

x5/~29:00
Pullups 20,20,14/6, 12/7/1, 8/5/7
Pushups 20,10/10,10/10,10/5/5,10/8/2

March 21 Workout

Lots of attempts to push press 44k's, 40k's
6x3 w/90# d-ball presses -poor
6x3 w/90# d-ball cleans near wall

PW Crawl w/20#
40 yds/30 yds/20 yds/10 yds
PW Curl
20-15-10-5

March 20 Workout

Elver Hill 7x/19:30 3:00 in between

March 19 Workout

Card Deck

Divebombers
Body Rows
Split Squat Jumps
Swings w/44k

March 17 Workout

X-World
Jerks w/ 24ks 34 in 1:51
Snatches w/ 24k 39/41 in ~5 minutes

D-ball cleans 100# 29, 30*

March 16 Workout

Static Hold (5-10sec) -> Dynamic Movement (5-10 reps)

Incline Plane weighted -> Plyo Pushups
Pullup Hold at 90 degrees -> Clapping Pullups
Wall Sits -> Jump Squats
Forward Flexion w/ C-band -> 20k's Double Snatch

5x thru

March 15 Workout

Jump Rope Doubles 1000 in 31 minutes
about 900 forward/100 backward
Forward in sets of 40s/60s/80s and one set of 100

March 14 Workout

20/15/10/5

Body Rows Feet on Box
Hanging Leg Raises (10/5/5, 8/7, 10, 5)
Box Jumps 42" (not straight thru)
Dive bombers

March 13 Workout

yoga Class

10 mile bike ride

March 12 Workout

Clean/Squat/Press/Pushup/Row

w/24k's w/Chad 1:1 rest intensity high
10-9-8-7-6-5-4-3-2-1 55 Total
23 minutes
Snatches w/24k 20 rpm 40/40
Jerks w/24k's 25
Snatches w/24k AFAP 17,17 ~30 seconds each

March 11 Workout

Run 3 miles 21:50

March 10 Workout

Snatch w/24k 40r/40l 15 rpm
Jerks w/24k 20
LC w/32k 5

Yoga class

Snatch 95, 135,
Clean and Jerk 145, 185

Back Squats 185, 235, 285

Snatch Pulls 95, 145, 165, 195
Lots of fails Snatch 145, Clean 185

March 9 Workout

10 Alligator Plyo Pushups
150 Jump Rope Forward
10 Pullups (kipping today)
150 Jump Rope Backward
10 Jump Lunges
150 Jump Rope Forward
10 Box Jumps 42"
150 Jump Rope Backward
------
3x/30 minutes
Additional round of 10 Alligator Pushups, 1 pole climb to ladder, 10 Jump Lunges, 10 box Jumps

Total
900 Jump Rope Forward/900 Jump Rope Backward 1800
40 Alligator Plyo Pushups
30 Pullups
1 Pole Climb
40 Jump Lunges
40 Box Jumps

March 8 Workout

Snatches w/24k 40r/40l 15 rpm ~5:40

1-arm Pullup w/15# assistance o/u/l/r x5
10 yards Handstand Walk 2 unbroken

March 7 Workout

100# D-ball cleans
30 x2
D-ball press 9
D-ball squat 9
D-ball clean-squat 5
D-ball squat-press 5
D-ball clean-squat-press 4
32k kb clean-press 3
32k 1-arm clean-press 4r/4l

Jerks w/24k's
30x2 fast
w/36k x10l/10r
w/32k x15l/15r

Tuck Planche Hold 7s/8s/4s
Tuck Front Lever Hold 50/10

March 6 Workout

Yoga class

Snatch w/24k 16 rpm
~44r/40l

Elver 6 in 19:45

March 5 Workout

1-arm pullup w/20# assistance o/u/l/r x5

March 4 Workout

15/15
Pushups 15s for first 5 sets, finished w/75 more for a total of 150 in ~6 minutes
Body Rows 3s = 30 total
Jump to 18" w/ purple PJ 6s with 10 extra at end => 70 total

GS Swings 30l/30r/15x4 for 5 minutes total
44k 20/20
40k 20/20
36k 20/20
32k 20/20
Rest got longer than 15s as weight got lighter

Jerks 1-3 minutes between sets
w/24k's 19 10 rpm
w/24k's 15 12 rpm
w/24k's 15 15 rpm
w/24k's 20 20 rpm
w/44k 1,1,1,2 l, 2/3 r
w/40k 2/3 l, 5r
w/36k 5/3 l, 8r
w/32k 13l, 13r
Total 69 double/31 single (each arm) =100 total

Rack hold w/24k's 1:00+

March 3 Workout

Swings w/24k 48r/48l ~6:30 15 rpm
Swings w/32k 23r/23l ~3:00 15 rpm
Double press w/40k

Front Lever Tuck Hold 1:00
Tuck Planche Hole 12,11,13,11,13

March 2 Workout

Handstand Pushups with yoga blocks 6x3
Front Squats w/40k's 4x3, 3x2
Deadlift w/44k's r/l 6x3 (on each leg)
Rope Climb 9 trips

March 1 Workout

Snatches 42l/31r ~6 minutes +11r

Jerks w/24k's 2x12

Clean and Jerks w/40k 10 minutes 72 reps 35/37 +5/3
Sets were 2s/3s

February 28 Workout

Card Deck

w/40# Vest
PPU 1 -purple
Body Rows feet on box
Jump Lunges
Swings 40k

February 27 Workout

Snatches w/24k 42r/42l 15 rpm
GS Swings w/40k 42r/42l
GS Swings w/32k 42r/42l

Tuck Front Lever Hold 55/5
Tuck Planch Hold 10secx6

February 26 Workout

3x5 30# D-ball Throw to Rafter FWD/BCKWRD

Snatches 45l/35r~6 minutes not sure why couldn't get last 10 on right.
+10r
Jerks w/24k's 18
Jerks w/24k's 13
Jerks w/36k 9r/9l, 10r/10l, 10r/10l
Rack Hold w/24k's 3:00

February 24 Workout

Yoga class

Lots of video samples - pullups/weighted pullups
doubles f/b, cleans/presses presses/push presses
1-arm snatches/double snatches
lunges/jump lunges
handstand walks

Snatches 95x5x2/115x5/135x3/145x1
Cleans 95x3/135x3x2/185x1/200x1
Fr Squats 185x2/2/2/4

Tuck Front Lever Hold 45/15
Tuck Planche Hold 7x7,6,5

February 23 Workout

5x5
TNT Cable Press 5x5 w/2 Green Cables
Pullups 5x5 x/32k

Foot Up Lunge r/l 8,8,9 8,5/3,6/3
Snatches w/40k r/l 5x4, w/97 rx5, lx1x5 (poor)

February 22 Workout

Snatches w/20k
~45 l/45 r 5 min 18 rpm
Jerks w/24k's 19 or 20 10 rpm
w/32k 11l/11r 1 minute each
w/32k 11l/11r 1 minute each
w/24k's 2:30 rack hold

1-arm Pullup w/15 pounds assistance r/l/o/u x5
Tuck Planche Hold 6,6,6,6,8,8,10,10 sec

Jump Rope
50f/100b/150f/200b/250f/250b/200f/150b/100f/50b

February 21 Workout

100 yards walking lunges
100 yards Broad Jumps (30/30/30/10)
100 yards handstand walks (10s, 8s, 5s, lateral 8s/10s r/l)
(about 60/20r/20l lateral against wall)
20 poles climb (4/3/2/3/2/2/4)

February 20 Workout

Yoga class

Jerks w/24k's
17 reps 10 rpm
13 reps 10 rpm
w/32k's 5 reps
w/36k 8r/7l
Rack Hold w/24k's 2:30

Snatches w/24k
42r/39 l 15 rpm
81 total in 5:15

21/15/9 95# Thrusters/Pullups 5:38
Thrusters 21,11/4,9, Pullups 7/7/7,5/5/4/1,3/2/2/1/1

Deadlifts 95, 185, 235x3, 275x3, 325x3, 350,350

February 19 Workout

1-arm pullups w/20# assistance r/l/o/u x5
Felt great

February 18 Workout

Sunday night

Set 1: 100# d-ball
Minute 1: 25 D-ball Cleans
Minute 2: Jump Rope Forward (no count)
Minute 3: 15 D-ball Cleans (10/5)
Minute 4: Jump Rope Backward (no count)
Set 2: 100# d-ball
Minute 1: 20 D-ball Press (10/10)
Minute 2: Jump Rope Forward (no count)
Minute 3: 15 D-ball Press (8/7)
Minute 4: Jump Rope Backward (no count)
Set 3: 100# d-ball/44k kettlebell
Minute 1: 18 D-ball Fr. Squat (10/8)
Minute 2: 40 1-arm Swings (10r/10l/10r/10l)
Minute 3: 12 D-ball Fr. Squat (6/6)
Minute 4: 30 1-arm Swings (10r/10l,5r/5l)
Set 4:
Minute 1: 40 yards PW Crawl
Minute 2: 20 Pikeups (10/10)
Minute 3: 40 yards PW Crawl (30/10)
Minute 4: 20 Pikeups (10/10)

February 17 Workout

GS sets
3x1 minute Jerks w/24k x12 each
1:15 around 15

handful of single arm jerks w/24,32,36

Snatches 24k 42r/40l just under 6 minutes
82 total

February 16 Workout

10 minutes 1-arm Cleans and Presses
6 sets right and left 3 each side w/36k. 1st set all Military Presses, rest 1 MP, 2 PP.

Total 18 each arm. ~8 MP/10 PP

10 minutes step-ups and 1-legged deadleft
5 sets each
1-legged deadleft r/l x4 w/36k's
1-legged step-ups r/l x4 w/32k's

Stepped all the way down from 24" box.

Total 20 of each.

February 15 Workout

Snatches w/24k 40l/34 r, 12 rpm. 74 total ~6:10 duration right hand couldn't finish intended 6 more.

Jerks w/24k's 2 sets ~12, 1:00 total.

Sprinting 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 lengths of floor. 64 total ~750 yards

Front Lever Tuck Hold 55,5.
Tuck Planche Hold 4s,5s,7s total of ~60. Hard.

February 14 Workout

20 Pullups 20, 10/10, 10/10, 10/10, 10/9/1
20 Situps 20 x5
150 Jump Rope Green rope forward/backward x5
20 Pushups 1-red 20, 10/10, 10/10, 10/10, 10/10

29 minutes
Total
100 pullups, 100 situps, 100 pushups, 1500 jump ropes

Set of Jerks w/24k's~23 in 3 minutes
1 minute rest ~12 w/24k's in 1 minute
3 minute rest ~10 w/32k's in 1 minute

Set of Snatches w/24k 10 rpm 32 r/32 l, 64 total in 6:40.

Pace too slow

February 13 Workout

Yoga class

1-arm Snatches 44k r/l 1/2/3/1/2/1 10 total each arm.

Frog Stand Hold 60

February 12 Workout

Tuck Front Lever 40,20

Pole Course (to ladder)
Handstand Walk ~35 feet

February 11 Workout

150->10
Jump Ropes w/ 14 Lunges in between
Forward 150,130,110,90,70,50,30,10
Backward 140,120,100,80,60,40,20
Total -640 Forward,560 Backward,~210 Lunges

10->1 Pikeups w/ PW Crawl in between
Total 55 Pikeups, 10 lengths of Crawl

5 minutes Run/Run or Slide/Slide ~1/3 of time
Approx 7 turns

20/15/10/5 (approx breakdown of reps) Total 50
Touch and Jump ~9' 10/10, 10/5, 10, 5 Red PPJ
Handstand Pushup 5/4/3/2/3/3, 5/4/2/1/3, 4/2/4, 5
Body Rows (no feet) 5/4/3/2/3/3, 5/4/3/2/1, 5/3/2, 5

PW Pikeups 20/15/10/5
PW Curls 20/15/10/5

February 10 Workout

Frog Hold 45,15
Tuck Front Lever Hold 40,20

February 9 Workout

12->1

Swings 1-arm (1/2 on each side) 44k
Squat (offset clean to 1 side) 44k

12->1

Pushups 2 Red PPU
Pullups

February 8 Workout

Tuck Front Lever 45,15
Frog Hold 45,15

Pole course to ladder
Walk on Hands 50 feet

February 7 Workout

4 laps, 3 laps, 2 laps, 1 lap

Overhead Walk 32k's 2/2,2/1,2,1
Run
Rack Walk 32k's 2/2, 3, 2,1
Run
Walking Lunges
Run
Broad Jump
Run

Farmers Walk 32k's 4/3/2/1 laps alternating w/ run
Total 250 yards, 1250 yards Running

February 6 Workout

Yoga Class

Frog Hold 60
Tuck Front Lever 40,20

Lifting
Deadlifts 95x5, 135x5, 185x5, 235 x3, 275x3, 325x1x3
Thrusters 95 6/19/10/10/5 50 total
Back Squat 185 3x5
Swings Light 35x50 (8/8r/8l/8r/8l/10)

February 5 Workout

1-arm Floor Press 5x5 w/ 36k
1-arm Pullup -25# 5 x o/u r/l

23 pullups after clients

February 4 Workout

5 minutes Cleans and Push Presses

5 40k's C/PP, 5 Cable Cleans/5 Cable Presses 2 Greens, 5 120# D-ball C/PP, 5 40k's C/PP (4/1)

1 minute Jump Rope forward ~150, 1 minute rest

5 minutes Cleans and Push Presses
5 Cable Cleans/5 Cable Presses 2 Greens, 5 120# D-ball C/PP, 5 40k's C/PP (4/1), 5 Cable Cleans/5 Cable Presses 2 Greens

1 minute 42" Box Jumps 8, 1 minute rest

5 minutes Cleans and Push Presses
5 120# D-ball C/PP, 5 40k's C/PP (3/2), 5 Cable Cleans/5 Cable Presses 2 Greens, 5 120# D-ball C/PP

1 minute Jump Rope backward ~150, 1 minute rest

5 minutes Cleans and Push Presses
5 40k's C/PP, 5 Cable Cleans/5 Cable Presses 2 Greens. 5 120# D-ball C/PP

1 minute 42" Box Jumps 12, 1 minute rest

Total:28 minutes

5x5 C/PP 40k's
5x5 Cable Cleans (green each side)/5x5 Cable Presses (2 greens)
5x5 C/PP 120# D-ball
150 f/b jump rope
20 box jumps 42"

Yoga @home
1-arm Floor Press 5x5 w/ 36k

1-arm Pullup -25# 5 x o/u r/l

23 pullups after clients

February 3 Workout

Frog Hold 60
Tuck Front Lever Hold 30, 30

February 2 Workout

15/15 Workout

10 minutes alternating Swings/Jump Lunges
Swings 44k 10x10 = 100 total
Jump Lunges Purple PJ 5 r/l x10 = 50 r/l total

10 minutes alternating Pushups/Pullups
Pushups w/1 Red PPU 7x10 = 70 total
Pullups 7 x10 = 70 total

February 1 Workout

Frog Hold 40, 20
Tuck Front Lever Hold 30, 30

Shuttle Run Run, Slide, Crawl 8x/8 minutes

January 31 Workout

5x5

Double Snatches 24k's 2x5, 28k's 3x5
1-leg squat r/l (no weight, knee touch) 3x5
Pistols r/l 24k 2x5

One-arm Punches r/l 2 yellows x5, 2 greens x5
One arm Pushups r/l 3x5
Body Rows (no feet) 5x5

5-6 singles Double Cleans w/44k's.
1 single Double Push Press w/44k's (on about 8-9 attempts)

Yoga @home
#Trainer 10 r/l
#1 3 r/l

January 30 Workout

Yoga @home

Elver hill Run up/Sled down
10 in 19:13. Sledding took more out of me, than I thought, still that's covering more ground than ever before.

Frog Hold 24, 30, 10 seconds
Tuck Front Lever Hold 30, 24, 10 seconds

January 29 Workout

TGU w/44k 10 r/l all singles

OA Pullup assisted -25# 5 r/l o/u

Yoga @ home

Trainer r/l 9,8,7,6
#1 r/l 5,4,3,2 (left needed help)
#2 r/l 1 (a little help on right, lots on left)

January 28 Workout

Sunday-

100 D-ball Cleans (from ground), Front Squat, Press

1,2,3,4,5,6,61,44,333,4321,333,332,1222,222,122,31,21,2,1

100#.

Yoga @ home

January 27 Workout

Some pullups
Yoga @ Home

January 26 Workout

Wearing 40# X-vest

Divebombers
Body Rows (feet up on box)
Step Ups
PW Pikeup+Rocker
PW Curl
Burpees

20 reps, 15 reps, 10 reps, 5 reps (50 total)
(step ups 10,8,5,2 l/r)

January 25 Workout

15/15 Jump Rope f/b doubles 8 minutes

January 24 Workout

Clean and Press 10 minutes w/ 24k's 85 total.

All sets of 5 on a 30/30 pace. Skipped 3 sets (otherwise gunning towards 100)

The first 25 reps were C/MP, the rest C/push press.

After a few minutes, set of 5 and a set of 10 to get 100 total.

Walking Lunges w/44k's. 100 steps total.
Sets of 14,14,14,8/6,8/6,10/5,7/6/2. Approximately 110 yards.

Alternated w/ Broad Jump ~2 yards each. 50 total.
Sets of 8,8,8,8, approximately 110 yards.

January 23 Workout

Yoga class

Floor Press 32k's 5x5
Renegade Rows 32k's 5x5
Ft elevated 12"

Was going to do C/MP but the floor presses took it out of me.

Elver 4 laps 12 minutes, cold, snowy.

January 22 Workout

40's

Pushups (elevated) 28k around waist, bag on neck- 5x4, 4x5
Pullups (neutral grip) 28k around waist 10x4

Snatches 20k's 20, 15, 5 (either do 20x2, or go heavier)
Box Jumps 3x10, 2x5
PPJ/height 1-red/24", 2-red/24", 3-red/24", 3-red/30"x2

Weighted Pullups a little disappointing.
Some singles w/ 79's C/MP

January 20 Workout

Run to the Gym

Yoga

January 19 Workout

IGOUGO TIM

w/Jeff

all Double KB exercises - 32k's

Cleans 1-2-3-4-5-4-3-2-1
Mil Presses 1-2-3-4-5-4-3-2-1
Fr Squat 1-2-3-4-5-4-3-2-1
Swings 1-2-3-4-5-4-3-2-1

Heavy, but not pushing it.
Sore coming in.

January 18 Workout

"+" drill all 2 foot jumps, 1-2-3-4-5-6-5-4-3-2-1

Jump Rope Doubles alternated w ~5-6 Broad Jumps between each set.
60f, 55b, 50f, 45b, 40f, 35b, 30f, 25b, 20f, 15b, 10f, 5b ~15 minutes

210 total forward, 180 total backwards

Sit-Up Reach w/ 5kg MB 12-11-10-9-8-7-6-5-4-3-2-1 = 78 total

January 17 Workout

5x5 Workout

1-leg Deadlift (starting from up position, not breaking off floor)
44k's

Foot-up Lunge (fairly narrow stance)
44k's

Pushups (off blance ball) 2x5
Pushups PPU 3 Greens 5x5

Pullups (neutral grip) +44k 12x2 +1 = 25 Total

January 16 Workout

Yoga class in the morning

Elver 6 laps of alternate hill (west of regular hill)
3 minutes 17:20 at the end.

Cold ~20s, snow

January 15 Workout

15/15 6 minutes each

Handstand Pushups off Yoga Block (but not quite to floor)
12 x2 +1 =25 Total (fell in between reps about 3 sets)

Body Rows off Floor
12 x2 +1 =25 Total

PW Curls
8x8, 9x4 = 100 Total

PW Crawl
~16 yds x 12 = 192 yards total (8 laps)

Clean and Military Press (5x5) 32k's
5,5,5,4,6 (missed #5 on set 4, did 6 after 10 minute break)

January 13 Workout

Yoga class

January 12 Workout

Class - Card Deck - 104 reps of each

Wore 40# X-vest.

Hindu Pushups - easy until end
Body Rows - very easy, probably should have elevated feet.
Jump Squats - again fairly easy
C-band extensions (purple) - surprisingly hard.

January 11 Workout

Clean and Military Press 32k's 5x5 (just enough for 5 on last one)

300 yards PW Crawl ~7 minutes
~2000 Jump Rope (f/b) green heavy rope~18 minutes
Final 30 seconds Doubles (no misses ~50)

FSQ attempts 44k's (2) 2nd attempt successful*
(* don't know how deep though)

January 10 Workout

8 minutes Pullups
(rotating between pronated/supinated/neutral grip)
15/15 for 7 minutes 6 each (6x14), last minute 6,4,4 = 100 Total

5 minutes Pushups
15/15 for 2 minutes 15 x4
10/10 for 2 minutes 10 x6
Final minute 9,9,12
150 Total

January 9 Workout

3000 Jump Rope, 1500 f/1500 b, 300 yards of PW Crawl about 33 minutes.

10 minutes sprinting 12 yd - shuttle x5 about 1/3 of time ~10 x5

Hill
6 laps every 2:30 finished in 14:30
Temp Very Cold ~25 w/wind.

January 8 Workout

Concentrating on feedback and integrity of position for hold, then explosive.

5 second Pushup hold @90 degree w/ red PPU
-> 5 Clapping Pushups repeat 3x

5 second Pullup hold @90 degeree
-> 5 Gorilla Pullups repeat 3x in a row

5 second Squat hold w/195#
-> 5 Box Jumps to 30" repeat 3x in a row

15 Broad Jumps 2 yellow bands

Repeat entire circuit twice.
Would work better with partner feedback

C/MP ~35 reps w/53s high pace ~3:30 (pace 100 in 10 minutes)

January 6 Workout

Jump Rope 20/10 (Doubles ~10 seconds 6x) 5 minutes total

30 Muscle Ups 8:14
3/2/2/2/2/2/2/2/2/2/2/2/2/1/1/1/2

January 5 Workout

15 minutes AMAP, repeat

PW Curls
PW Pikeups
alternating sets of 5, 13 total = 65 reps each

HSPU off yoga blocks
Body Rows feet off ground
alternating sets of 2, 12 total = 24 reps of each

Clean 44k's 2 singles

January 4 Workout

25 minutes FIT class...
15-20-25-20-15 reps.

Jump Squats
Touchdowns (3k)
Burpees (w/pushups)
Swimmers (yellow)
Run-in-place (x5)

Easy w/class.

January 3 Workout

IGOUGO TIM

w/Jeff
1-arm Cleans --44k (r/l) 1-2-3-4-5-6-5-4-3-2-1
(first 3 sets with 36k)

1-arm Press --36k (r/l) 1-2-3-4-3-2-1
(sets 1-2-3 MP, all others PP/Jerk)

Pistol --24k (r/l) 1-2-3-4-5-4-3-2-1

1-leg Deadlift --36k's (r/l) 1-2-3-4-5-4-3-2-1

Hill Running
7 to fence every 3 minutes to bottom on last one in about 19:15. Temp mid 40's/dark

January 2 Workout

Yoga class

-prone mountain flexion at knee/ankle rotation

partner work -> kneeling mountain.

Chest felt good. (intercostal issue again?)

January 1 Workout

15/15

5 minutes pullups 9 x6, 1 x5/1
5 minutes jumping 10 x5 --
2 ft takeoffs, 1 step (right/left alternating each set) -- 1 red PJ

5 minutes squats 10 x15
5 minutes pushups 4 x15, 10, sets of 5/4
(until 6:30 and total of 150 reps. )

2.5 minutes PW rollouts 5x5
2.5 minutes PW pikeups 5x5