3.4.20

45 minute peloton run, 4.67 miles

3.3.20

30 minute peloton interval: 3.5 miles in 31:40

Backsquats:

12s at: 135 - 185 (5 sets)

RDLs 4×10 @185

3 Rounds 

12 hip extensions @25

10 walking lunge @50# DB

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)