.5 mile run & dynamic warmup
Then: Barbell complex – Deadlift, bent over row, hang clean, front squat, push press, back squat, push up – 6 reps each. 75#, 85#, 95#, 105#
Then: 5×5 Front Squat 1×135, 2×165, 2×185
Then: 4x20sec air squat/10sec rest
Morning:
5 mile run – 40:28
Evening:
53lb KB
KB Snatch x 10 (5 each arm)
Burpee Box Jump Over @24 in x 15
KB Snatch x 20 (10 each arm)
Burpee Box Jump Over @24 in x 15
KB Snatch x 30 (15 each arm)
Burpee Box Jump Over @24 in x 15
KB Snatch x 40 (20 each)
Burpee Box Jump Over @24 in x 15
KB Snatch x 50 (25 each)
Burpee Box Jump Over @24 in x 15
Supposed to be a 20 min time cap but only managed 23 min
Worked out a little to much yesterday, had trouble falling asleep.
Truly sick and tired of my back bothering me so i purchased a “cheap” reverse hyper machine and picked up some tips from the Squat University instagram on rehab exercises.
rolled out
3 rounds [30 second seated hip rotation stretch,
15 glute bridges with 10 sec hold,
10 bird dogs each side,
20 sec side plank + 5 plank extensions ea side]
20 reps back squat @ 140
8 x 5 pull ups super set with concentrated hyperextensions
3 rounds [30 second seated hip rotation stretch,
15 glute bridges with 10 sec hold,
10 banded anti rotation presses ea side]
let see how this goes, going to try and do it every day.
The wife and I went to the track today.
.5 mile warm up
Five rounds: 5 x hand release push up, 10 x air squats
6 rounds 30/30sec Sprint/walk
6 rounds 30/30sec box jump/step ups
6 rounds 30/30sec bear crawl/rest
Warm down: walked the dog
Morning:
800 meter run x 3
3:01, 3:11, 3:08
3 Rounds:
Pushup x 20
Leg Lifts x 20
HSPU x 5
Evening:
1000 meter fin – 17:52
3 Rounds:
Pushup x 40
Leg Lifts x 20
HSPU x 5
3 mile run – 24:28
Missed my posts from 7.18 and 7.19 but i did a lot of stretching. on Friday i did a bunch of thrusters and was quite sore from it.
Today, I did my typical rolling out, stretching and KB warm up
then 20 reps back squat @ 135 (I plan on adding 5 lbs per work out, want to see what happens)
then 20 reps KB OH press each arm @ 24kg then 10 each arm then 3 x 5 each arm
then 2 rounds @ 24kg of (10 snatch each arm, 10 air squats, 10 cleans ea arm, 10 air squats, 10 swings ea arm, 10 air squats)
Then some alt arm DB benching 5 @ 70, 3 x 5 @ 85, 3 x 20 @ 25
Ab wheelies and stretch
This evening im going to do 3 x 10 min w/2 min rest on the airdyne bike
Single DT: 5 Rounds @ 154lbs
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
Time: 14:32
Morning: Good ole Army PT test
2 min pushups: 83
2 min situps: 82
2 mile run: 12:50
Evening:
5 Rounds ~ 30ish min
Mr. Spectacular @ 53lbs x 5
KB OH Carry @ 53lbs x 25 meters
KB Swing @ 62lbs x 25
KB Snatch @ 62lbs x 5 each arm
Farmer’s Walk @ 53lbs x 25 meters
Dynamic w/u
2×5 wall squat
2×10 squat @ 135#
4x20m lunges: every other backwards
4×3 back squat @ 185-205-225-235
10x 5/3/2 @ 155#
10×10 static crunches with tire flip
Warm down: walked the dog
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