1.17.26

Through week did RR Pull ups at office 

RR Pull up W8 

Rr Bench @225 W1 

Ring rows 

Run 30 min peloton run/walk 2.59 miles in 30 minutes (felt a lot better than last week)

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.

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. 

6.12.23

Super set 

Backsquats 

10@135, 8@185, 8@225, 8@275,  5@315, 5@315, 5@315

Deadlifts 

10@135, 8@225, 5@275, 5@315, 3@365, 3@385, 1@405 (side got tight so stopped after 1) 

Overall for a very rushed (37 minutes total) some good tonnage and volume.  Planning maybe 1 more training day if each to determine rough training max.  Then try 9 week cycle to hit 1RM for pound club and regroup from there. 

6.9.23

 6.9.23 

28:30 5k 

6.10.23 

Super set 

Press: 10s @ 95, 105, 115 - 5s @ 125, 135

Cabke Pulls 5x10@120

Super set  8-6-5-5-4

Pull ups 

Bench @225

6.7.23

 Super set: 

Squat: 

10@125, 10@ 185, 8@ 225, 8@225, 8@255, 8@275 - all fast - cardio slowed more than weight.  Stayed tight and good groove. 

Power Cleans: 

5 @ 135, 5@ 165, 5@185, 5@205, 5@225 - all smooth touch and go except 225 - all TnG but had to rest feet got wide last 2. 

Treadmill walk some. 

6.5.23

 Super sets

Bench: 

15@ 135, 12 @ 185, 10@ 205, 8@225, 10 @ 155 slower

Recon Ron pull ups

8-6-5-5-4

Super set: 

3x 10

Arnolds @40DB 

Cable Rows @135 

Treadmill walk /run 20 min. Peloton.

9.5.20

SS RR 15-11-9-9-8

Bench @185

Pull-ups

13-9-8-7-7

Press @95

Cable Rows @110

8.22.20

20 minute peloton run 

5x12-12-10-10-8

- DB Bench at 65

 - Lat Pull

12-12-10-10-8

- DB curls @35

- cable rows at 100

- Arnolds @ 35

8.15.20

SS RR 15-11-9-9-8

Bench @185

Pull-ups

13-9-8-7-7

Press @95

Cable Rows @110

3x12 

Db curls @35

DB OH pull overs @50

8.8.20

SS RR 15-11-9-9-8

Bench @185

Pull-ups

13-9-8-7-7

Cable Rows @110

Dips

3x12 

Db curls @35

Arnolds @35

DB OH pull overs @50

20 minute run / walk

7.20.20

SS RR 15-11-9-9-8

Press @95

Lat Pulls @120

12-8-7-7-6

DB Bench @60s

Cable rows @110

3x12 

Db curls @35

Arnolds @35

2 rounds 

Cable 

Curls @20

Tricep @20

Band pull aparts. 

7.16.20

SS RR 15-11-9-9-8

Bench @185

Pull ups

3x12 

Db curls @35

Arnolds @35

L