2.24.20

Bench: 10@135, 8@185

RR 10-7-6-6-5 @225

SS/ w pull ups

Dips RR 10-7-6-6-5 SS w/ machine rows 

3 Rounds

12 DB Curls @30

12 Arnolds @30

12 DB Bench Press @50

20 Mi ute PelotonRun

2.22.20

30 minute peloton ride.

30 RKBS (53)

10 Rounds 30 second on / 30 second df 

RKBS (30)  rest 30 extra after 5 rounds.  18 per round, 180 total. 

2.21.20

Run 2 Miles: 17:08, walked to 2.27

Deadlift: 5s: 135-185-225-275-315-315

RDLs: 4x8 @185

3 rounds 

12 hip extensions @25

12 Gibket squats @40

8 min AB Tabata Abmat sit ups / plank

2.20.20

Bench: 10@135, 8@185

RR 9-7-6-5-5 @225

SS/ w pull ups

Dips RR 9-7-6-5-5 SS w/ cable row machine

2x15 curls and Arnold's @30

2x12 curls and Arnold's @30

2x12

- tricep extensions (cable machine) @60

- hammer curls @40

20 min peloton run

2.18.20

Backsquats:

5s

5 Sets

3 Position Clean (Building Lightly)

3 Positions =

High Hang

Hang (Just Above the Knee)

Floor

Clean (8 x 1 (1 Rep Every 90 Seconds for 12 Min))

Clean Pull (5 x 2) 

Run 30 Min (no walking)

2.17.20

Bench: 10@135, 8@185

RR 9-7-6-5-5 @225

SS/ w pull ups

Dips RR 9-7-6-5-5 SS w/ DB curls @45

Suns out guns out 2/16

Every 2 minutes for 10 minutes (5 sets)

8 Bent Over Rows @145

10 Shoulder Press @95, 5 SP, 5 PP

Rest 2 Minutes

Then

Every 2 minutes for 8 minutes (4 sets)

12 Pull Overs 50-55-55-50 

12 Front Raises 10

SP endurance 2.16.20

Run 1 Mile

Rest 1 Min

4 Rounds

400 Meter Sprint

Rest 1 Min Between Sprints (Including after the last one)

Run 1 Mile

Score is total time including rest. 31:2X, last mile was run / walk...went out too fast. 

2.14.20

RR Bench @ 225 / SS pull ups

8-7-5-5-5

RR Dips / SS with cable rows @130

8-7-5-5-5

3 rounds:

- 8 DB curls @ 40

- 10 Arnold's at 40#

- 10 band pull apart

30 minute run

2.13.20

Deadlift:

10s @ 135-225-275

5s @ 325, 345, 345. 345

8s @ 225x2

Power Cleans

5s: 135 - 185 (x3)

30 Minute peloton Run: 33 total minutes 3.23 miles

2.11.20

Back squats:8"

5s: 135-225-275-315-315-275

8

Front squat: 3x10@135

Good Mornigs: 3x8 @135

Street parking 

Every 5 Min for 4 Rounds:

Row 500 Meters
30 KB Swings (53)
30 Air Squats

Got 1 round in, biceps started cramping.

15 min run / walk...more recovery/ cool down 

2.10.20

1 mile run warm up: 7:34

Bench: 10@135, 8@185

RR 8-7-5-5-5 @225

SS/ w pull ups

Dips RR 8-7-5-5-5 SS w/ lat pull downs

20 minute peloton intervals, 2 miles 

2.3.20

Deadlift:

10@185

5@275

4x5 @355

3x10 @215

2 mile run for time: 16:59

Intervals up to 10mph: 30 min total, 3.25 miles

2.2.20

SS Bench Press / pull ups

RR 8-6-5-5-4 @225

SS: 

8-6-5-5-4

Dips / later pull downs

Bench: 3x10 @ 165

Run: 30 min Peloton, 3.3 miles