September 23 Workout

Running elver 5 laps 13:51

(yellow/yellow, yellow, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jumps 24" 10s

2-arm press 36k's 5x4
1-arm pullup -4k 5 sets

September 22 Workout

Handstand Walking
Power Wheel Crawl

September 18 Workout

Mountain Biking- Trek

September 17 Workout

9/17
(yellow/yellow, yellow, none, sets of 8, approach/bands
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

1-arm clean/press 36k 5x5
pullups 44k 5x5

1-arm snatch 44k 4x5, 48k 2,2,1

September 16 Workout

Biking
Mountain Biking

September 15 Workout

15/15 Workout
pushups 12s
Pullups 6/7
Squats 10s
Swings 48k 10s

Mountain Biking

September 12 Workout

20 pullups x5
20 pushups x5
20 MB Sit Up Reach x5
run 500 yards x4

27 minutes

September 11 Workout

Biking
Mountain Biking

September 10 Workout

Yellow/Yellow, Yellow, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s


24k's 4x6
Double Snatches
Double Jerks
Turkish Get Ups

September 8 Workout

10-1
Divebombers
Pullups
Deck Squats
Stability Ball Leg Curl

September 7 Workout

Biking - Trek

September 6 Workout

9/6
Yellow/Yellow, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 40k 6x1,1,1 18 total
1-arm assisted -4k 5 sets

September 5 Workout

Biking - Commute

September 3 Workout

5x5
HSPU
Body Row (no feet)
high Box Step Ups

(yellow/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jump 30y 2/1/0 12/12/10

Pullups 48k 5x3
Push Presses 44k's 5x3

September 3 Workout

5x5
Handstand Pushup
Body Rows
High Box Step Up

September 2 Workout

Biking Commute

August 29 Workout

Biking - Commute

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dive Bombers
Pullups

August 28 Workout

Biking - Commute