1.29.20

1 mile run, 7:45.  7.5 mph for 0.75, then up to 9.0

Deadlift:

8@115, 5@205, 5@ 295, 3×5@345

3x10 @215

Power Hang Cleans: 5@135. 

Turkish Get Ups, EMOM, 1 each arm...5-6 minutes

8 min tabata: sit ups / plank

10 min on stair climber...36 floors, 117 cal

1.28.20

RR SS

Pull ups / dips

6-5-5-4-3

Press 5s:

95-115-125-135-135

Bench:

RR @225

6-5-5-4-3

2×10 @155

Cable Machine Row:

10s @100, 120, 130 (felt good, do again)

Run: 30 min Robin arzon HITT ring (liked it)

Averaged about 6.0

1.12.20

Bench 

10@135

RR @ 225

6-5-5-4-3

5×10 @175

RR SS

Pull ups / dips

6-5-5-4-3

Death by stone over shoulder @100, stopped after minute 7...got spicy quick.  

4 min tabata assault bike: 47 calories

1.10.20

1 mile run warm up

8:37, ascending speed 6.6 to 8.5

Backsquats:

5s: 135-185-225-275-295-315 (3 sets)

5 minute walk cool down

1.8.20

10 min run / walk, last 8 run co tinuous up to 7.5 mpg

1.07 miles

Press:

10s @45, 95

5s @115, 135 (x3), 115

8s @ 95 (x2)

SS RRW1

Pull ups / dips 

6-5-5-4-3

DB Curls 3x8 @40

20 minute Peloton run, stayed running pretty good, 

2 miles in 20 minutesish

1.7.20

3x8 OHS @ 135

SS: 5 rounds

Deadlift: 5s: @295

Box Jumps (for explosion): 8 (20" and some reps at 24", ni knew rebend)

SS: 4 rounds 

Power Cleans: x5 @185

Straight leg Deadlift: x5 @185

Run Intervals

2miles

2 min @ 7.5 x3 

90 second @ 8.5 x2 

60 seconds at 9

Other short, worked up to 0.10 mile at 9-10mph

1.6.20

RRW1 6-5-5-4-3

SS:

Bench @225

Pull ups

SS: 

Pendlay rows @185

Dips

SS 3x8:

Dumbbell curls @40

Arnold's @40

Run. 

30 min peloton 

2.81 miles, felt good.

1.4.20

Bench:

10s - 135-185

5s - 205- 225x4

Squats:

 5s: 135-185-225-275(x3)

Squats felt good at weight, 5s just took it out of me.  

Press: 10@95, 8@115, 5@135, 5@115

Ran/walked 30 minutes.  300 call, 2.42 miles

90 second at 8.5

30 seconds st 9.5

120 seconds at 7.5