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