Missed Wednesday and Thursday workouts between dog, sick wife and work it was a no go. Built a power rack last night tho, did some pull ups.
This AM I walked lil Hank Time
Then did my back rehab+rolling+ typical warm up
Then 3 rounds KB clean and press super set pull ups @ 24kg round 1,2 5 reps round 3 10 rep’s
Then 2x 1776 round 1 17 burpee pull ups (w/weightvest) 76 air squats round 2 17 burpees, 17 pull ups, 76 KB swings
Go Cubs
Rest day.
Rolled out on the trigger point. Did some stretches. Then took my pet rock (52#) on a 1.5 mile walk.
Morning:
2 Rounds: 800 meter run + 400 meter run + 200 meter run
1: 800 – 2:52, 400 – 1:13, 200 – :31
2: 800 – 2:56, 400 – 1:13, 200 – :33
Evening:
1000 meter fin – 18:33
200 meter fin – 3:45
Chest and Back
Warm Up
2k row – easy pace.
Roll out
Shoulder mobility
Then:
1 x 25 DB bench @ 35
5 x 10 – DB bench @ 45, 55, 65, 70, 75
5 x 10 Each Side – DB row @ 45, 55, 65, 75, 75
Then:
4 x 10 – DB flys @ 30, 30, 35, 35
4 x 10 – LAT Pull downs
Then:
3 x 10 – Push up
3 x MAX – Pull ups
Stretch.
When Climbing. Just bouldering.
Warmed up, Rolled out, shoulder mobility and stretching.
Did a 4 x 4.
4 Boulder routes back to back, for 4 sets. rest 2 minutes in between each set.
did pretty easy routes, mainly V3’s
Did a couple of V5’s, and did one V6.
Got a good for arm pump.
Dynamic W/u
2×5 wall squat
2×10 squat @ 95#
2×5 goblet squat @ 65#
Then:
3×5 squat 135,185,205
Then:
10×10 back squat @ 135#
Then:
10×5 feet to hands
Then:
5min row cool down (finally back on the Concept 2)
Morning:
800 meter – 2:51
800 meter – 2:52
800 meter – 3:06
400 meter – 1:34
Evening:
DT @ 154lbs – 15:59
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
Barbell Complex: 3 Rounds @ 88lbs
Deadlift x 6
Bent Over Row x 6
Hang Clean x 6
Front Squat x 6
Push Press x 6
Back Squat x 6
Push Up x 10
I’m sorry for the long break. I’m pretty disappointed with my self for taking suck a long break from posting, its time to get back and grind. I have been doing a lot of body weight and minimal equipment workouts, really enjoying it.
Ashton has suggested a 1000 Squat challenge. Someday this week I’m going to try it. It will also be timed.
Todays workout: (Goal is to have little rest time between sets).
Warm up:
Roll out
2k Row – Easy Pace
6 x 20 – Goblet squats
6 x 16 – Lunges – 8 each leg
Rest
5 x 15 – KB swings
5 x 10 – Squat jumps
Rest
4 x 16 – REFSS – 8 each leg
4 x 10 – Hamstring Curls
Roll Out and Recovery
Another early morning sesh, have to wake up early to take the dog out so might as well get it in. Also encourages my wife to work out with me.
walk dog (Hanks), back rehab/warm up
3/4 mile run (roughly 7:30 mile pace)
10 rounds (
3 controlled ground to overhead w/ 40 lb slam ball,
3 KB DL @ 213 (106+97),
3 KB Cleans @ 72 ea arm ) – also wore the weight vest for this because why not
Dynamic W/u
DB complex: 6 reps, Three rounds @ 25#
Hi-pull, bent over row, hi-pull, front squat push press, OHS SOTS press combo, pushup to one arm row
Then: 5×15 bench press @ 95#
Then: 3x 3 DB flys, 5 DB bench @ 35#
Then: 2x(1-6) pull up ladder with finger curl to failure between ladders @ 45#
SeaLab Fitness 