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.

1.15.24

Run/walk 3.5 miles in 38:08

First 3.0 miles in 29:00

Calves felt good, no low back cramping, right knee tender while warming up. 

1.8.24

Superbset 

Recon Ron pull ups: 6 - 5 - 4 - 4 - 3 

Bench  15@ 135, 8-8-8-8  @ 185

Super set 

3x10 

Arnolds at 40-40-35 

Curls @ 30-35- 30 

Left shoulder and right wrist could be felt during bench and dumbbell work. 

First day back, no cardio.