1.4.25

1.3.25 100 burpees 

1.4.25 

25 burpees AM 

30 minute peloton - 2.3 miles interval

To 100 burpees in evening

1.2.25

At office: 

4 rounds 

20 air Squats

5 pull ups 

At home: 

100 burpees (9:25, middle slow) 

30 minute peloton run 2.18 miles 

513 calories total (on watch)

7.27.24

Back Squats: 5x10s  (lighter)

135-185-185-225-225

Good Mornings: 3x12  (lighter, deep stretch) 

Work on house.  

7.20.24

45 minute peloton ride 

7.18.24

Garmin running program (9 minutes) plus additional 21 minutes on treadmill.  Holding7+mph for 3+ minutes 

With Tony team WOD

- 100 KBS (53)

-  80 Deadlifts (135)

- 60 Hang Cleans (135) 

- 40 Front Squats (135) 

16:30ish 

A little more cool down on treadmill

7.16.24

Superset 

Press at 95 10-8-6-6-6

and pull ups 7-6-5-4-4

Superset  10-8-6-6-6

Bench: @185

Rows:  @185 

2 rounds 

10 Curls @40 

10 Arnolds @40 (first set did 2 push press, 2nd did 8 and last 3 were lush press)

20 Band Pull Aparts 

Cardio 30 minutes in treadmill, calves tight when started running so 20 minutes at about 12+% and 3.5+ mph trying to keep heart rate about 145-150, last quarter mile I ran at 7.5+ and then cooled down. 

1.22.24

Superset 

Bench: 12@135, 10@185 , 10@205, 8@225, 8@225

RR Pull ups: 6-5-5-4-4 

Press: 8@95, 8-8-8 @105 

BB grade pulls @bar + 105: 7- 8-8-7

Rounds: 

5 DL - 3 Power Cleans - 3 Hang Cleans - 3 PP

#135 - felt lower back a little tight in HCs 

Adjust to 

5 DL - 3 PC - 3 PJ 

@155 - felt good, conditioning limiting, light cramping in calf. 

@155 - felt good - conditioning by Jerks.  High breath rate, heart rate in 120s.