Fitness

Training Log 2024: WeezStrong

Thursday, Dec. 26, 2024

Rolflex forearms

Rolflex calves

Glute-med slide with bands

Row 1509m, 7:22

Foam roll adductors

Jumping Jacks 2×15

Row 1049m, 5:00

Wednesday, Dec. 25, 2024

Row 1157m 5:48

Treadmill 1.0 at 2.8, 21:28

Row 1110m 5:03

Straight Leg Dead Bug 1×8 (no arms)

Band Y Raises 1x15x10# bands

Tuesday, Dec. 24, 2024

Row 673m 3:05

Row 1015 4:51

Monday, Dec. 23, 2024

Row 606m 3:03

Row 658m 3:04

Row 838m 3:53

Saturday, Dec. 21, 2024

Meet Day

Squat 480-520-560

Bench 295-305-315x

Deadlift 52-550-580-600x

Total 1,450 at 240 pounds bodyweight.

Row 509m, 2:24

Friday, Dec. 20, 2024

Row 1113m, 5:24

Row 1011m, 4:57

Treadmill 1.0 at 2.7, 22:17

Thursday, Dec. 19, 2024

Row 1510m

Row 1509m

Monday, Dec. 16, 2024

Treadmill .5 at 2.6, .5 at 2.7; 22:42

Row 1010m 4:25

Row 539m 2:22

Squat 1x405x 1×455, 1×475

Row 1008m, 5:08

Monday, Dec. 15, 2024

Treadmill .5 at 2.6, .5 at 2.7; 22:42

Row 1010m 4:25

Row 539m 2:22

Squat 1x405x 1×455, 1×475

Row 1008m, 5:08

Sunday, Dec. 14, 2024

Treadmill 1.0 at 2.6, 23:08

Row 653m, 2:54

Touchdown Squats 2x20x4”

Row 714m 3:12

Banded Moon Walks 1×20

World Greatest Stretch 6x

Supine Band Pullover-Apart-Press 1x10xMonster

Elevated Pigeon Stretch

Row 700m 

Saturday, Dec. 13, 2024

Row 519m, 2:16; 

Bench 1×255, 1×275, 1×295

Lat Pull 10×110, 10×130, 7×150

Row 660m, 2:55

Treadmill 1.0 at 2.5, 24:00. 

Row 868m, 4:02

Thursday, Dec. 12, 2024

Row 850m, 3:44

Touchdown squats 1x20x4” block

45-degree hypers 10, 10×20, 10×30, 10×40, 10×50

Row 870m, 3:55

Wednesday, Dec. 11, 2024

Row 529m 2:20; 

Warmup: Foam roll hamstrings, glutes, low back, calves; cat cow stretch, hip flexor stretch w/OH reach 10x, standing leg swings, banded good mornings 10x, kb swings 2×10

Deadlift 5×340, 3×395, 1×445, 1×495, 1×525

Tuesday, Dec. 10, 2024

Row 559m 2:35; 608m 2:49; 829m 3:53

Mobility: Pullups 1x, 0x; Chest Supported DB Row and Press 5x10s; V-sit static stretch 1 minute; band dislocations 10x; band ext rotations 10x each.

Monday, Dec. 9, 2024

Row 809m 3:40; 519m 2:26. 

Warmup: Foam roll upper back, shoulders, triceps; banded shoulder dislocations 2×10; thoracic spine extension on foam roller 10x, half-kneeling shoulder circles 5x each, banded face pulls 2×15, DB press 1×10

Press: 5×130, 5×150, 5×170

Seated Low Cable Row (narrow neutral grip) 10×90, 10×110, 10×130, 10×150, 

DB Curls 10x20s, 10x25s, 10x30s, 6x35s

Wednesday, Dec. 4, 2024

Row 810m 3:48

Tuesday, Dec. 3, 2024

Row 664m 3:01

Row 511m 2:11

Warmup: Foam roll quads, hamstrings, glutes, hip flexors; world’s greatest stretch 5x, 90/90 hip swivel 5x, BW deep squat w/OH reach 5x, band-resisted lateral walks 2×10 each, goblet squats 2×8

Squat 3×310, 3×355, 5×400, 2x1x445

Row 518m 2:29

Monday, Dec. 2, 2024

Row 520m 2:19

Warmup: Foam roll upper back, pecs, triceps; Band Pull aparts 2×15, scap pushups 2×10, wall angels 10x, arm circles forward/back 10x, pushups 1×12

Bench 3×195, 3×220, 8×250, 3x1x277.5

  1. Lat Pull 10×90, 10×110, 10×130
  2. Pushups 3×12

Treadmill .16?at 4.0, .09 at 3.0, .25 in 4:14

Row 613m 2:55

Sunday, Dec. 1, 2024

Row 500m, 2:04

Straight Arm Pulldowns 10×40

Row 513m 2:27

Bulgarian split squats 1×6 each

Treadmill .15 at 4.0, .10 at the 3.0, .25 in 4:18

Pec stretch

Static v stretch

Wrist Mobility stretch

Steps: 8,959

Wednesday, Nov. 27, 2024

Warmup: Foam roll hamstrings, glutes, low back, calves; cat cow stretch, hip flexor stretch w/OH reach 10x, standing leg swings, banded good mornings 10x, kb swings 2×10

Treadmill .14 at 4.0, .11 at 3.0. .25 in 4:21

Deadlift 3×370, 3×420, 4×475, 3x1x525

Tuesday, Nov. 26, 2024

Mobility: Earthquake Bar Bench 3x5x95 (3 different grip widths), rear foot elevated hip flexor dynamic, kickout into tipping bird, band pull aparts, chest supported cuban press.

Treadmill: .13 at 4.0, .12 at 3.0. .25 in 4:21. 

Monday, Nov. 25, 2024

Treadmill: .13 at 4.0, .13 at 3.0, 4:24.

Warmup: Foam roll upper back, shoulders, triceps; banded shoulder dislocations 2×10; thoracic spine extension on foam roller 10x, half-kneeling shoulder circles 5x each, banded face pulls 2×15, DB press 1×10

Press 3×140, 3×160, 8×180, 3x1x197.5

DB Press 15x30s, 15x35s, 15x40s

  1. DB Row 15×50, 2x15x55
  2. DB Shrugs 3x15x60
  1. BB Curls Empty BB AMRAP 20×45
  2. Band Pushdowns 60xmini

Tuesday, Nov. 19, 2024

Treadmill: .12 at 4.0, .13 at 3.0, .25 in 4:27.

Back Raise 15, 15×5, 15×10

Backward Sled Drags 6×100 ft resistance level 1

Glute-Ham Raise 8, 8, 7

Turkish Get-Up 3×1 15, 20, 25, 30

Monday, Nov. 18, 2024

Mobility: Calf slant board

Treadmill: .11 at 4.0, .14 at 3.0. .25 in 4:31. 

Warmup: Foam roll quads, hamstrings, glutes, hip flexors; world’s greatest stretch 5x, 90/90 hip swivel 5x, BW deep squat w/OH reach 5x, band-resisted lateral walks 2×10 each, goglet squats 2×8

Squats 5×330, 3×375, 5×420, 2x1x440

Thursday, Nov. 14, 2024

Mobility: RBM, Knees Over Toes Calf/Ankle Mob. 

Treadmill: .10 at 4.0, .15 at 3.0=.25 total 4:32.

Wednesday, Nov. 13, 2024

46th Birthday Bench Bash 46×225, spread out throughout the morning. 

Monday, Nov. 11, 2024

Mobility: cat cow, world’s greatest stretch, russian baby makers, half kneeling thoracic rotations, wall slides.

Wednesday, Nov. 6, 2024

Had vasectomy. No lifting for one week.

Tuesday, Nov. 5, 2024

Deadlifts–5×390, 3×440, 5×495, 2x1x520

5” Block Pull 5×315, 5×365, 5×405

Reverse Hyper 3x10x90

Friday, Nov. 1, 2024

Warmup: The Fluid 5 Shoulder Routine (Plate Halos, Plate 8s, Plate Shoves, Plate Pressouts, Rocking Pressups)

Press 5×145, 3×165, 7×185, 2x1x195

Superset:

  1. DB Flyes 3x15z30s
  2. Front DB Raises 1x20x15s, 2x15x15s

Superset:

  1. BB Rows 3x15x135
  2. BB Shrugs 3x12x185

Shoulder Tap Planks 3×12

Birthday present from the wife, which she decided she needed to test before giving them to me. New tool in the recovery box, Normatec 3 boots.

Tuesday, Oct. 29, 2024

Warmup: Squat 10x, Single Leg Hip Hinge 10x, Jump 5x, Single Leg Balance 3×10 sec., KB Deadlift 10×70

Squats 5×285, 5×330, 8×375

Step Ups 3x8x10s, 1x8x15s

Keystone Deadlifts 10×155, 10×185, 10×205

Glute-Ham Raise 8, 8, 6

Sunday, Oct. 27, 2024

Jump rope EMOM 20:00, 33 per minute

Thursday, Oct. 24, 2024

Warmup: Incline DB Press 20x, DB Bent Over Row 20x, Lying DB Tricep Ext 20, Chest Supported Cuban Press 10x

Bench 5×180, 5×205, 12×235

  1. Pushups 3×12
  2. Flat DB Bench 12x50s, 12x50s, 10x50s

Lat Pull 12×100, 12×120, 12×140, 12×160

Tate Press 10×40, 10×45, 4x10x40

Tuesday, Oct. 22, 2024

Mobility: Lateral Lunges 3x each, saddle stretch, foam roll back, bosu ball db press 10x20s, static v stretch

Echo bike: 10:00, 3.16; 8:00, 2.57

Monday, Oct. 21, 2024

Mobility: Prone Arm Raises, Cross bench DB pullovers 1x10x20

Warmup: Bulgarian Split Squats 12x, 1-arm KB Suitcase Carry, Row 90 sec., Push-up + Knee Tuck 5x, Band Face Pulls 10x

Deadlift 5×340, 5×390, 8×440

Front Squat 4x5x145

Hypers 3x15x90

KB Swings 20×70, 15×70

Straight Leg Situps 5×8

Thursday, Oct. 10, 2024

OnRamp AMRAP 7:00

Ascending Reps: Squat-Pushup-Situp-Lat Pull 

  1. Air Squat 1-2-3-4-5-6-7
  2. Pushups 1-2-3-4-5-6-7
  3. Situps 1-2-3-4-5-6-7
  4. Lat Pull 140# 1-2-3-4-5-6-5

Wednesday, Oct. 9, 2024

Warmup: Banded Face Pull, Banded Scap Retractions, Band Pull Aparts, Underhand Band Pull Aparts, Band Dislocations, Band Distractions, Bosu Ball DB Bench, DB Y Raises, DB L Rotes

Press 5×125, 5×145, 10×165

  1. DB Lateral Raises 15x15s, 12x15sx 10x15s
  2. Plate Front Raises 15×35, 10×35, 8×35

Incline Flyes 20x15s, 20x20s, 15x25s

CS DB Rows 10x25s, 10x30s, 10x35s, 10x40s

Monday, Oct. 7, 2024

Triangle of Death 40:00, 11 cal each in 1 min: row, ski, bike, rest

Friday, Oct. 4, 2024

Warmup: World’s Greatest Stretch, Prayer Stretch, Lat Stretch at Barbell, Deep Goblet Squat, Kettlebell Windmill

Squats 3×310, 3×350,  4×395, 3x1x440

High Box Step Ups 2x10x16”, 1x10x5sx16”

Keystone Deadlifts 12×35, 12×155, 12×175

Glute-Ham Raise 8, 8, 4

Side Bends 4x6x40

Saturday, Sep. 28, 2024

Bench 3×195, 3×220, 8×250, 3x1x275

  1. Pushups 3×12 12, 12, 12
  2. Flat DB Bench 3×12-15 12x55s, 8x55s, 6x55s

Lat Pull 4×12 w/5 count hold on last 2 12×50, 12×70, 12×90, 12×110

Tate Press 8×8 8x30s, 8x35s, 8x40s, 8x45s, 8x50s

Thursday, Sep. 26, 2024

Deadlifts 3×365, 3×415, 5 x 470, 3x1x520

Paused Front Squat 3x5x135

Reverse Hypers 1x20x90, 2x20x90

KB Swings 3x15x70

Straight Leg Sit Ups w/weight 5×8

Tuesday, Sep. 24, 2024

Echo Bike tabata 9:00 (:10/:20), 2.73 miles

EZ Bar Curls 3×12 + Tricep Pushdowns 3×20-25 3x12x70 + 1x25x50, 2x20x50

Planks 3xALAP :30, :30, :36

Monday, Sep. 23, 2024

Military Press 3×135, 3×155, 8 x 175, 3x1x195

Lateral Raises + Plate Raises 3×12 each 2x12x20s, 1x6x20s + 2x12x45, 1x6x45

Incline Flys 4×15 2x15x20s, 1x15x30s, 1x10x30s

DB Rows 4×12 12×45, 12×50, 12×55, 12×60

Tuesday, Sep. 17, 2024

Press 1×155, 1×175, 1×195, 1×215, 0x235

Monday, Sep. 16, 2024

Deadlift 1×405, 1×455, 1×500, 1×550, 1×580

Scap Pullups 3×10

Band Tricep Pressdowns 2×10

Monday, Sep. 9, 2024

Treadmill (4.0/3.0) .10/.15=.25, 4:32

Walking lunges

Deep Goblet Squats

Straight Leg Calf Raises

Monster Walks

Close The Gates

Airdyne 1.0 liles, 2:47

This was the first day back from battling Covid, which kicked my butt this time around. 

Monday, Aug. 26, 2024

DeFranco Agile 8

Barbell Squats 4-6 x 1-4 4×315, 4×365, 4×405, 2×455

Bench 4-6 x 1-4 4×135, 4×185, 4×225, 4×245, 4×265, 2×285

Pullups 2×1-6 2, 2, 2

Barbell Shrugs 3×3-6 3x6x225

Wednesday, Aug. 21, 2024

High Plank To Downward Dog 5x

Face Pulls 10x

Child’s Pose w/lat stretch

Squat To Stand 10x

Band Dislocations 10x

Ascending Reps: Squat-Pushup-Situp-Lat Pull 6:00

  1. Air Squat 1-2-3-4-5-6-7-8
  2. Pushups 1-2-3-4-5-6-7-8
  3. Situps 1-2-3-4-5-6-7-7
  4. Lat Pull 160# (MBC) 1-2-3-4-5-6-7

Tuesday, Aug. 20, 2024

Straight One-Arm Band Pulldowns 5x each

Quadruped Bird Dog 5x each

Crossover Symmetry +

Pogo jumps 15x

PVC Pull-Apart Behind The Neck Press 5x

Jump Rope EMOM 32x 20:00

Monday, Aug. 19, 2024

Good Mornings 1x10x95

Deadlifts 4-6 x 1-4 4×315, 4×365,4×405, 4×425, 4×445

Press 4-6 x 1-4 4×135, 4×155, 4×175, 4×185, 4×195

Rear Delt Flyes 2×6-8 2x8x25s

Standing DB Shrugs 2×6-8 2x10x85s

DB Hammer Curls 2×6-8 2x8x30s

DB OH Tricep Ext 2×6-8 2x8x30s

Hanging Leg Raises 5x-8-20 5×8

Sunday, Aug, 18, 2024

Triangle of Death 40:00, 10 cal each in 1 min: row, ski, bike.

Tuesday, Aug. 13, 2024

Echo Bike Tabata 8:30 10/20 2.05 miles

Monday, Aug. 12, 2024

KB Squat swings 10×50, band forearm ext rotation 3×5, hip flexor stretch, groiners, floor sweeps.

Airdyne 3.0 miles, 10:41

Friday, Aug. 9, 2024

Hill Sprints Every 90 seconds 5×50 yards

Thursday, Aug. 8, 2024

DeFranco Warmup

Barbell Squats 4-6 x 1-4 4×315, 4×365, 4×405, 3×425

Bench 4-6 x 1-4 4×135, 4×185, 4×225, 4×245, 4×265

Pullups 2×1-6 2, 2, 1

Barbell Shrugs 3×3-6 6×135, 2x6x225

BB Curls 2×6-8 2x8x80

BB Skull Crushers 2×6-8 2x8x80

Wednesday, Aug. 7, 2024

Mobility: Band Shoulder Dislocates, Foam Roll IT Band, Goblet Squats 15×35, Low Incline DB Tricep Kickbacks 10x20s, Side Stretch w/band

BW AMRAP 5:00

Ascending Reps: Squat-Pushup-Situp-Lat Pull 5:00

  1. Air Squat 1-2-3-4-5-6
  2. Pushups 1-2-3-4-5-6
  3. Situps 1-2-3-4-5-6
  4. Lat Pull 140# 1-2-3-4-5-6

Tuesday, Aug. 6, 2024

Mobility: Forearm Band Ext. Rotations, Static striders, lax ball feet, bent-knee copenhagen side planks, spanish squats 10x, single leg seated band leg curls 1x10xmonster mini

Jump rope EMOM 20:00 30x each minute.

Monday, Aug. 5, 2024

Triangle of Death 40:00, 9 cal each in 1 min: row, ski, bike.

Sunday, Aug. 4, 2024

Good Mornings 1x10x95

Deadlifts 4-6 x 1-4 4×315, 365, 405, 425

Press 4-6 x 1-4 4×135, 155, 175, 185

Rear Delt Flyes 2×6-8 8x20s, 8x25s

Standing DB Shrugs 2×6-8 2x8x90s

DB Hammer Curls 2×6-8 2x8x25s

DB OH Tricep Ext 2×6-8 8x25s, 8x30s

Hanging Leg Raises 5x-8-20 5×8

Seated Calf Raises 3x-8-20 3x20x25s

Saturday, Aug. 3, 2024

Mobility: modified scorpion pec stretch (palm down), band shoulder distractions, lat stretch at barbell, hanging knee raises 10x, hip flex stretch 2×20 sec each

Echo bike 8:00 tabata (10/20) 1.52 miles,

Friday, Aug. 2, 2024

Mobility: Big toe/ankle mobility, band no money ext rotation, pretty princess, overhead reach against wall, 1-arm KB swing 15×30 each arm.

Airdyne 2.0 miles 6:21

Thursday, Aug. 1, 2024

Treadmill with 20# vest 10:00, .46 miles

Barbell Squats 4-6 x 1-4 4×225, 4×275, 4×315, 4×365

Bench 4-6 x 1-4 4×135, 4×185, 4×225, 4×245

Pullups 2×1-6 2, 2

Barbell Shrugs 3×3-6 6×135, 6×185, 6×205

BB Curls 2×6-8 8×70, 8×80

BB Skull Crushers 2×6-8 2x8x70

Superset: 3 Rounds

  1. Situps 12x
  2. Standing Calf Raises 20x

Tuesday, July 30, 2024

Triangle of Death 40:00, 8 cal each in 1 min: row, ski, bike.

Monday, July 22, 2024

Lap Swim 8x25m

Sunday, July 21, 2024

DB Rows (2×12-16) 2x16x60

DB Shrugs (2×12-16) 2x16x60s

DB Press (2×12-16) 2x16x50s

Rear Delt Flyes (1×12-16) 1x16x20s

BB Curls (2×12-16) 2x16x65

Tricep Pressdowns (2×12-16) 2x16x70 (AA)

Planks (2×30-60 sec). 2×34 sec.

Calf Raises (2×20-40) 2×26

Saturday, July 20, 2024

Squats (2×12-16) 2x12x1x225

Walking Lunges (1×16-20) 1x16x25s

Deadlifts (1×8-12) 12×215

Bench (2×12-16) 2x16x165

Tuesday, July 16, 2024

DB Rows (2×12-16) 2x16x55

DB Shrugs (2×12-16) 2x16x60s

DB Press (2×12-16) 2x16x45s

Rear Delt Flyes (1×12-16) 1x14x20s

BB Curls (2×12-16) 2x16x60

Tricep Pressdowns (2×12-16) 2x16x70 (MBC)

Planks (2×30-60 sec). 2×33 sec.

Calf Raises (2×20-40) 2×25

Friday, July 12, 2024

Squats (2×12-16) 2x16x1x175

Walking Lunges (1×16-20) 1x20x20s

Deadlifts (1×8-12) 12×215

Bench (2×12-16) 2x16x160

Thursday, July 11, 2024

Mobility: Torque Tank 1×1, 1×2, Single Leg RDLs 5x, Reverse Step-Ups 10” 5x per, Gripless Band Face Pull Aparts, Single Leg Bridge. 

Rogue Echo Bike 2.0 miles. 5:21, avg cadence 60. 

Tuesday, July 9, 2024

Squats (2×12-16) 2x16x155

Walking Lunges (1×16-20) 1x20x15s

Deadlifts (1×8-12) 12×195

Bench (2×12-16) 2x16x155

DB Rows (2×12-16) 2x16x50

DB Shrugs (2×12-16) 2x16x55s

DB Press (2×12-16) 16×40, 16×40

Rear Delt Flyes (1×12-16) 1x13x20

BB Curls (2×12-16) 16×60, 12×60

Tricep Pressdowns (2×12-16) 2x16x60 (AA)

Planks (2×30-60 sec). 2×32 sec.

Calf Raises (2×20-40) 2×22

Monday, July 8, 2024

Airdyne 1.0 miles, 2:43.

Mobility: Knee Pulls 10x, Half-kneeling thoracic rotation combo 3x, kneeling DB windmill 20#, prone handcuff rotractions, x-band rear delt flyes

Friday, July 5, 2024

Triangle of Death 40:00, 7 cal each in 1 min: row, ski, bike.

Mobility: Underhand Band Pull aparts, walking lunges with overhead reach, tricep cross boy pushdown, vertical jump, wall squats.

Wednesday, July 3, 2024

Squats (2×12-16) 2x16x135

Walking Lunges (1×16-20) 1×20

Deadlifts (1×8-12) 12×175

Bench (2×12-16) 2x16x145

DB Rows (2×12-16) 2x16x45

DB Shrugs (2×12-16) 2x16x50

DB Press (2×12-16) 16×40, 14×40

Rear Delt Flyes (1×12-16) 1x12x20

BB Curls (2×12-16) 2x16x50

Tuesday, July 2, 2024

Mobility: Shoulder Touch Pushups 10x, single leg balance 3×10 sec., supine leg kicks 10 per, wall tib raises 30x, Lateral Bodyweight Lunges 5 per. 

Airdyne: 2.0 miles 6:37

Monday, July 1, 2024

Mobility: Bent Knee Calf Raises, 1 arm KB carry 50#, low incline DB Fly 10x15s, squats 10x, 45-degree hypers 10x.

Airdyne 1.0 miles, 2:55

Monday, June 17, 2024

Pool Lap Swim 9×25 meters

Sunday, June 16, 2024

Squats (2×12-16) 2x16x115

Walking Lunges (1×16-20) 1×18

Deadlifts (1×8-12) 12×155

Bench (2×12-16) 2x16x135

DB Rows (2×12-16) 2x16x40

DB Shrugs (2×12-16) 2x16x45

DB Press (2×12-16) 2x16x35

Rear Delt Flyes (1×12-16) 1x16x15s

BB Curls (2×12-16) 2x16x50

Tricep Pressdowns (2×12-16) 2x16x50 (AA)

Planks (2×30-60 sec). 2×31 sec.

Calf Raises (2×20-40) 2×21

Thursday, June 13, 2024

Pool Lap Swim 8×25 meters

Wednesday, June 12, 2024

Pool Lap Swim 7×25 meters

Tuesday, June 11, 2024

Squats (2×12-16) 2x12x95

Walking Lunges (1×16-20) 1×16

Deadlifts (1×8-12) 12×135

Bench (2×12-16) 2x12x135

DB Rows (2×12-16) 2x12x40

DB Shrugs (2×12-16) 2x12x45

DB Press (2×12-16) 2x12x35

Rear Delt Flyes (1×12-16) 1x14x15s

BB Curls (2×12-16) 2x16x45

Tricep Pressdowns (2×12-16) 2x12x70

Planks (2×30-60 sec). 2×30 sec.

Calf Raises (2×20-40) 2×20

Sunday, June 2, 2024

Fat Bar Deadlifts 5×320, 5×370, 6×420

Walking Lunges 3×5

Lat Pull 10×90, 10×110, 8×130

Tuesday, May 28, 2024

Superset:

  1. Fat Bar Press 5×135, 5×155, 6 X 175
  2. Band Pull-Aparts 15 after ever set

Fat Bar Cleans 5x10x120

Superset:

  1. Incline DB Press 5x10x60s
  2. Incline DB Row 5x10x40s

Superset: 

  1. EZ Curl Bar Skull Crushers 3x10x60
  2. Rear Delt Fly on incline 3x15x10s

EZ Bar Curls 3x10x60

Sunday, May 26, 2024

Airdyne 4.0 miles 15:03

Saturday, May 25, 2024

Fat bar clean: 5×100, 5×140, 5×170, 3×200

Carry Medley, 3 rounds:

  1. Zercher Yoke Carry 300
  2. Sandbag 150
  3. KB Farmer Walks 70/80

Thursday, May 23, 2024

Mobility: Overhead reach against the wall, dead hang, Modified Scorpion Pec Stretch-Palm Down, ban dislocations, lat stretch at barbell

Airdyne 3.5 miles, 12:20. 

Wednesday, May 22, 2024

Treadmill: .50 miles, 8:38

Lat Pull 20×70

Mobility: Theragun hamstrings, jumping jacks 25x, band disclocates, y-band raises, wall squats, squat to stand, striders.

Fat Bar Cleans 5×120, 5×135, 12 x 155

Superset:

  1. Front Squat 5RM 135, 185, 1×205
  2. Lat Pull 2, 3, 3

Superset: 

  1. Fat Bar Press 5×10 x135
  2. Romanian Deadlift 5x10x185

Tuesday, May 21, 2024

Airdyne 3.0 miles, 10:39

Mobility: Saddle Stretch, foam roll back, band no money external rotations, 1-arm KB swings 15×35 each, pretty pretty princess. 

Monday, May 20, 2024

Treadmill: .50 miles, 9:37. 

Mobility: Theragun Elbow, single leg bridges 10x, hip halo series, band shoulder series

Fat bar deadlift 1RM 320, 410, 460, 500, 550

Walking lunges 2×10

Zercher yoke carry 4×35 feet x 260

GH Raises 10, 8, 6

Sunday, May 19, 2024

Airdyne 2.5 miles, 8:31.

Mobility: Prone handcuff retractions, Single Leg RDL KB 35# 10x, Reverse Stepups 5×14”, Gripless Band Face Pull Aparts 10x, Big Toe Mobilization. 

Saturday, May 18, 2024

Mobility: Wall Squats 10x, knee pulls, half kneeling thoracic rotation, Band Rear Delt flyes, kettlebell windmills. 

Friday, May 17, 2024

Mobility: Walking lunges with OH reach 5x, Tricep Cross Body Pushdown 20x, vertical jumps 5x

Thursday, May 16, 2024

Mobility: Supine leg kicks, wall tip raises, later lunges 5x each, Underhand band pullaparts, 45-degree hyper. 

Monday, May 13, 2024

Treadmill .50 miles, 9:09

Mobility: Single Leg Balance 3×10 sec., 

Monday, May 6, 2024

1A. Fat Bar Overhead Press Max 1×225

1B. Band Pull Aparts 10-15 reps

2. Fat Bar Cleans 5x10x115

3A. DB Bench 5x10x60s

3B: BB Row 5x10x95

Wednesday, May 1, 2024

Row 500m 1:44

Dip Support Hold max 1:00

KB Clean & Jerk 15×35# each arm

Dip Max 5

Wall Walk 2x 

Monday, April 29, 2024

Air Squats 50x

Axle Clean & Press 3×75, 3x115x 3×145, 3×165, 3×185, 2×205

Tuck L-sit max :56

Row 3K 13:11

Sunday, April 28, 2024

Treadmill 25:00 1.12 (still limping after a mile, was wanting to do a slow 5K)

Saturday, April 27, 2024

Airdyne 2.0 miles 6:20

Friday, April 26, 2024

Treadmill .5 miles 8:07

Ring plank 1:00

Wednesday, April 24, 2024

Row 2:15 pace for distance 6:37 1500m

Press 3RM 3×115, 3×135, 3×155, 3×175, 3×200, 2×215

Assisted Pullups 5 rep max 5xstrong, 4xreg

Bent Over Row 5RM 5×135, 5×165, 5×200

Tuesday, April 23, 2024

Air squats 30x

Dip support holds :35

Handstand hold :50

Horizontal ring rows 9x

Plank 1:00

Squats 8×135

Ring pushups 15x

Sunday, April 21, 2024

Airdyne 1.5 miles 4:45

Deadlift 8×175

Saturday, April 20, 2024

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Superset:

  1. Cross Bench DB or KB Pullovers 3×8-10 3x10x55
  2. X-Band Rear Delt Flyes or DB Rear Delt Flyes 3×12-15 3×12

Meadows Landmine Row 3×12, 10, 8 each arm 12×55, 10×65, 8×75, 15×75 w/straps

Seated Cable Low Rows 50-60 total reps 60×180, 3:05

Dropset: 1.5-rep seated cable low rows 1×8-12 reps 10×140

Superset:

  1. Batwing Ts (chest elevated) 3×5 reps 5×10
  2. Cross-body Hammer Curls 3×8, 7, 6 8x35s, 7x40s, 6x45s

Single Arm Preacher Curls 2×10-12 reps each arm 2x12x25

Thursday, April 18, 2024

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Superset:

  1. Supine Band Pullover-Apart & Press 3×5-10 8, 8, 8 light band
  2. Shoulder Touch Pushups 3×5-10 6, 5, 5

Superset:

  1. Single Arm DB Floor Press 3×8-10 10×60, 10×65. 10×65
  2. Floor Band Pull-aparts (overhand) 3×12-20 3×14

Bench w/swiss Bar 4×5 (last set 5+) 5×115, 5×145, 5×205, 7×255

Single Arm Band Fly 3×10-12 3×12

Circuit: Seated Medial Delt MASSacre 2.0 (slight fwd lean) 2-3 sets 2×10 1x8s

  1. ISO Alternating Lateral Raises 6xper arm
  2. Lateral Raises 8x
  3. L-Lateral Raises 10x
  4. Bottom-half lateral raises x12

Tuesday, April 16, 2024

Shoulder Touch Pushups 8x each

Monday, April 15, 2024

Full Body Warmup: Lax Ball Smash feet 60 sec. Per foot, Band-assisted squat + cossack squat 10+5, band lat+pet stretch 30 sec each, band dislocates 10x, high plank to downward dog 10x, bent-knee copenhagen side plank 20 sec each

Air Squats 20x

Pushups up to 30 30

Active Bar Hang Max 52 seconds

Situps up to 30 30

KB Swings 25×50#

Saturday, April 13, 2024

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Superset:

  1. Cross Bench DB or KB Pullovers 3×8-10 2x10x45x 10×50
  2. X-Band Rear Delt Flyes or DB Rear Delt Flyes 3×12-15 3×12

Meadows Landmine Row 3×12, 10, 8 each arm 12×50, 10×60, 8×70, 10×70 w/straps

Seated Cable Low Rows 50-60 total reps 55×175, 2:35

Dropset: 1.5-rep seated cable low rows 1×8-12 reps 8×140

Superset:

  1. Batwing Ts (chest elevated) 3×5 reps 5×10
  2. Cross-body Hammer Curls 3×8, 7, 6 8x30s, 7x35s, 6×40

Single Arm Preacher Curls 2×10-12 reps each arm 8×25, 8×30, 8×30

Thursday, April 11, 2024

Airdyne 1.0 miles, 3:16

Bent-Knee Calf Raises 20x

Torque Tank 3x carport to road

KB suitcase carry 65#, 45-seconds each hand

Low Incline DB flyes 12×25

Air Squats 10x

Wednesday, April 10, 2024

Airdyne 3:00 .81 miles

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Superset:

  1. Supine Band Pullover-Apart & Press 3×5-10 8, 8, 8
  2. Shoulder Touch Pushups 3×5-10 5, 5, 5

Superset:

  1. Single Arm DB Floor Press 3×8-10 10×55, 10x55x 12×60
  2. Floor Band Pull-aparts (overhand) 3×12-20 3×13

Bench w/swiss Bar 4×5 (last set 5+) 5×115, 5×145, 5×205, 5×255

Single Arm Band Fly 3×10-12 3×12

Circuit: Seated Medial Delt MASSacre 2.0 (slight fwd lean) 2-3 sets 2x10s

  1. ISO Alternating Lateral Raises 6xper arm
  2. Lateral Raises 8x
  3. L-Lateral Raises 10x
  4. Bottom-half lateral raises x12

Thursday, April 4, 2024

Knee surgery on right knee, Meniscus repair. 

Sunday, March 31, 2024

Full Body Warmup: Lax Ball Smash feet 60 sec. Per foot, Band-assisted squat + cossack squat 10+5, band lat+pet stretch 30 sec each, band dislocates 10x, high plank to downward dog 10x, bent-knee copenhagen side plank 20 sec each

Chinups 10xstrong, 5xreg, 4xlight, 2xmini, 1x no band

AMRAP 10:00 7+6

  1. Deficit Pushups 6-10 reps 6x
  2. Goblet Squats 5-8 reps 6×70#

Ski erg sprints :10/:50 15:00, 1161m

Row 1,000m 4:50

Lying leg raises 20x,

Wednesday, March 27, 2024

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Superset:

  1. Cross Bench DB or KB Pullovers 3×8-10 3x10x35
  2. X-Band Rear Delt Flyes or DB Rear Delt Flyes 3×12-15 3×12

Meadows Landmine Row 3×12, 10, 8 each arm 12×45, 10×60, 8×65

Seated Cable Low Rows 50-60 total reps 50×160

Dropset: 1.5-rep seated cable low rows 1×8-12 reps 10×140

Superset:

  1. Batwing Ts (chest elevated) 3×5 reps 5×10
  2. Cross-body Hammer Curls 3×8, 7, 6 8x30s, 7x35s, 6×40

Single Arm Preacher Curls 2×10-12 reps each arm 

Monday, March 25, 2024

Lower Warmup: Big Toe/Ankle Mobilization 10x, Rear Foot Elevated Quad/Hip Flexor Stretch 45-60 sec, Elevated pigeon stretch 45-60 seconds, 90/90 hip switch 6-10 per side, Hand Supported Hip Airplane 10x each, Lateral lunge 6-10 per side.

Circuit: 3 rounds

  1. Spanish Squats w/light DB) 10x, 10×15, 10×20
  2. Stability Ball Bridge and Curl 10x
  3. Bent-Knee Calf Raises 20-35 reps 3×20

Superset:

  1. Single Leg RDL 1×8, 1×7, 1×6 (DB same side) 8×30, 7×35, 6×40
  2. GH Raises 3×6-8 3×5

Bulgarian Split Squats w/DBs 1×6, 1×5, 1×5 6x, 5×15, 

Dropset: 1.5-rep Bulgarian Split Squats 1×8-10 1×6

Superset:

  1. Barbell Hip Thrust 1×10, 1×8, 1×8 (1-sec pause at top)
  2. McGill Curl-up 3×5 each leg

Time Forward/Backward Farmer’s Walk 3 sets

  1. Sets 1-2 30-45 sec 50s 2x gym d&b
  2. Set 3 Max Time 50s 2.5 gym G&B

Friday, March, 22, 2024

Mobility: Knee raises,

Monday, March 18, 2024

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Superset:

  1. Supine Band Pullover-Apart & Press 3×5-10 10, 7, 7
  2. Shoulder Touch Pushups 3×5-10 4, 4, 4

Superset:

  1. Single Arm DB Floor Press 3×8-10 10×45, 10×50, 10×55
  2. Floor Band Pull-aparts (overhand) 3×12-20 12, 12, 12

Bench w/swiss Bar 4×5 (last set 5+) 5×115, 5×145, 5×205, 5×235

Single Arm Band Fly 3×10-12

Circuit: Seated Medial Delt MASSacre 2.0 (slight fwd lean) 2-3 sets 1x10s

  1. ISO Alternating Lateral Raises 6xper arm
  2. Lateral Raises 8x
  3. L-Lateral Raises 10x
  4. Bottom-half lateral raises x12

Sunday, March 17, 2024

Airdyne 11:00

Lat Pull 2x10x125

Saturday, March 16, 2024

Full Body Warmup: Lax Ball Smash feet 60 sec. Per foot, Band-assisted squat + cossack squat 10+5, band lat+pet stretch 30 sec each, band dislocates 10x, high plank to downward dog 10x, bent-knee copenhagen side plank 20 sec each

Weighted Pushups 60xmini band 3:20

Superset: 8 rounds 11:00

  1. Goblet squats, heels up 5×50 KB 
  2. L-sit rack pullups 5x

Friday, March 15, 2024

Airdyne 11:00,

Lat Pull 3x10x122.5

Thursday, March 14, 2024

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Superset:

  1. Straight Arm Cable Pulldowns 3×10-12 2x12x120, 1x10x120
  2. Single Arm Cable or Band External Rotation 3x12xmini band

One-Arm DB Gorilla Rows 3×10, 8, 8 10×65, 8×75, 8×75

Inverted Rows: 50 3:45

Inverted BW Row ISO-Hold w/yoga block :15

Superset:

  1. Y-Handcuffs 3×8-10 3×10
  2. Reverse Grip EZ Bar Curls 3×10-12  3x12x55

DB Curl 21s 2×21 (zottman, palm up, hammer curl) 1x21x20s, 1x18x20s20s

Wednesday, March 13, 2024

Lower Warmup: Big Toe/Ankle Mobilization 10x, Rear Foot Elevated Quad/Hip Flexor Stretch 45-60 sec, Elevated pigeon stretch 45-60 seconds, 90/90 hip switch 6-10 per side, Hand Supported Hip Airplane 10x each, Lateral lunge 6-10 per side.

Pump-N-Prime Circuit, 3 rounds

  1. Reverse Stepups 8-12 per leg
  2. Seated Band Leg Curls 10-20 reps
  3. Straight Leg Calf Raises 10-15 reps

Superset: 

  1. Hand Supported Single Leg RDLs 3×8-10 reps per leg (load in opp. hand) 10×35, 10×40, 10×45
  2. GH Raises 3×6-8 reps (skipped)

Deficit Reverse Lunges w/DBs 4×8, 7, 6, 5

Superset:

  1. Glute bridge sliders 3×6-8
  2. Banded Reverse Crunches or hanging knee raises 3×10-15 sub: banded standing crunches 3x15xreg.

Single Arm Farmer Walk 3×45-60 sec each arm 50#

Tuesday, March 12, 2024

Airdyne 11:00

Lat Pull 10×122.5

Monday, March 11, 2024

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Pump-n-Prime Circuit 3 Rounds

  1. Gripless Band Face Pull-Aparts 10-15 reps
  2. Low Incline DB Flyes 10 reps 20s
  3. Low Incline DB Tricep Kickbacks 12 reps 20s

Superset: 

  1. Ring/Suspension Pushups 3×8-12 reps 3×8
  2. Underhand Band Pullaparts 3×12-20 reps 3×13

Low Incline Eccentric Focused DB Bench (on Bosu) 4×8, 7, 6, 6 (5-second lowering) 8x45s, 7x50s, 6x55s, 6x60s

Dropset: Low Incline Alternating DB Bench Ascending Ladder (goal: 6 reps) 40s 1-2-3-4-5

Superset: (skipped)

  1. Side-Lying Incline Laterals 3×8-10 reps 2x10x20, 1x8x20
  2. X-Band Lateral Raises 3×10

Saturday, March 9, 2024

Full Body Warmup: Lax Ball Smash feet 60 sec. Per foot, Band-assisted squat + cossack squat 10+5, band lat+pet stretch 30 sec each, band dislocates 10x, high plank to downward dog 10x, bent-knee copenhagen side plank 20 sec each

Weighted Pushups 55xmini band 3:37

Superset: 8 rounds 11:00

  1. Goblet squats, heels up 5×50 KB
  2. L-sit rack pullups 5x

Thursday, March 7, 2024

Mobility: Standing Quad Stretch.

Airdyne: 11:00, 2.94 miles

Lat Pull 2x10x122.5, 7×122.5

Wednesday, March 6, 2024

Mobility: Knee pulls 10x, 

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Superset:

  1. Straight Arm Cable Pulldowns 3×10-12 3x12x100
  2. Single Arm Cable or Band External Rotation 3x10xmini band

One-Arm DB Gorilla Rows 3×10, 8, 8 10×55, 8×60, 8×65

Inverted Rows: 45 3/20

Inverted BW Row ISO-Hold w/yoga block :15

Superset:

  1. Y-Handcuffs 3×8-10 
  2. Reverse Grip EZ Bar Curls 3×10-12  3x10x45

DB Curl 21s 2×21 (zottman, palm up, hammer curl) 1x21x20s, 1x15x20s20s

Tuesday, March. 5, 2024

Mobility: Lax Ball Smash Neck scaling, lax ball base of skull, peanut to T1-T3

Lat Pull: 2x10x122.5, 6×122.5

Monday, Mar. 4, 2024

Airdyne 11:00, 2.76 miles

Treadmill 4.0 mph .10

Friday, March 1-Sunday, March 3, 2024

Arnold Sports Expo Weekend!

Wednesday, Feb. 28, 2024

Mobility: Loop Band Shoulder External Iso Trio, Seated Bent Over Shrugs, Hip Openers, Shoulder Blade CARs, Lax Ball Calf Smash, Prone Swan Raises

Treadmill: 4.0 mph, .09 miles

Airdyne 10:00 2.92 miles

Lat Pull 10×122.5, 10×122.5, 5×122.5

Tuesday, Feb. 27, 2024

Lower Warmup: Big Toe/Ankle Mobilization 10x, Rear Foot Elevated Quad/Hip Flexor Stretch 45-60 sec, Elevated pigeon stretch 45-60 seconds, 90/90 hip switch 6-10 per side, Hand Supported Hip Airplane 10x each, Lateral lunge 6-10 per side.

Pump-N-Prime Circuit, 3 rounds

  1. Reverse Stepups 8-12 per leg
  2. Seated Band Leg Curls 10-20 reps
  3. Straight Leg Calf Raises 10-15 reps

Superset: 

  1. Hand Supported Single Leg RDLs 3×8-10 reps per leg (load in opp. hand) 10×35, 10×40, 10×45
  2. GH Raises 3×6-8 reps (skipped)

Deficit Reverse Lunges w/DBs 4×8, 7, 6, 5

Superset:

  1. Glute bridge sliders 3×6-8
  2. Banded Reverse Crunches or hanging knee raises 3×10-15 sub: banded standing crunches 3x15xreg.

Single Arm Farmer Walk 3×45-60 sec each arm 50#

Airdyne 10:00, 2.98

Lat pull 10×122.5, 10×122.5, 4×122.5

Monday, Feb. 26, 2024

Mobility: Single Leg Bridge, 

Airdyne 10:00 2.91 miles

Treadmill 4.0 mph, .07

Lat pull 10×122.5, 10×122.5, 2×122.5

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Pump-n-Prime Circuit 3 Rounds

  1. Gripless Band Face Pull-Aparts 10-15 reps
  2. Low Incline DB Flyes 10 reps 20s
  3. Low Incline DB Tricep Kickbacks 12 reps 20s

Superset: 

  1. Ring/Suspension Pushups 3×8-12 reps 3×7
  2. Underhand Band Pullaparts 3×12-20 reps 3×13

Low Incline Eccentric Focused DB Bench (on Bosu) 4×8, 7, 6, 6 (5-second lowering) 8x45s, 7x50s, 6x55s, 6x60s

Dropset: Low Incline Alternating DB Bench Ascending Ladder (goal: 6 reps) 40s 1-2-3-4-5

Superset:

  1. Side-Lying Incline Laterals 3×8-10 reps 2x10x20, 1x8x10
  2. X-Band Lateral Raises 3×10

Sunday, Feb. 25, 2024

Lat Pull 10×122.5, 10×122.5, 1×122.5

Airdyne 10:00 2.82 miles

Full Body Warmup: Lax Ball Smash feet 60 sec. Per foot, Band-assisted squat + cossack squat 10+5, band lat+pet stretch 30 sec each, band dislocates 10x, high plank to downward dog 10x, bent-knee copenhagen side plank 20 sec each

Weighted Pushups 50xmini band 3:54

Superset: 7 rounds 11:42

  1. Goblet squats, heels up 5×35 KB
  2. L-sit rack pullups 5x

Mobility: Squat Swings 10×50, 

Saturday, Feb. 24, 2024

Mobility: lying banded posterior exploration, calf slant board, lax ball smash low back, step downs 6” 10x, 

Lat pull: 10×122.5, 10×122.5

Airdyne: 10:00, 2.82 miles

Treadmill run .05, 4.0 mph

Friday, Feb. 23, 2024

Airdyne 10:00 2.75 miles

Mobility: Seated Side Bend Lat Stretch, 

Lat Pull 10×122.5, 

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Superset:

  1. Straight Arm Cable Pulldowns 3×10-12 3x12x90
  2. Single Arm Cable or Band External Rotation 3x10xmini band

One-Arm DB Gorilla Rows 3×10, 8, 8 10×50, 8×55, 8×60

Inverted Rows: 40x 2:33

Inverted BW Row ISO-Hold w/yoga block

Superset:

  1. Y-Handcuffs 3×8-10 (skipped)
  2. Reverse Grip EZ Bar Curls 3×10-12 (shoulder cramping)

DB Curl 21s 2×21 (zottman, palm up, hammer curl) 2x21x15s

Thursday, Feb. 22, 2024

Lower Warmup: Big Toe/Ankle Mobilization 10x, Rear Foot Elevated Quad/Hip Flexor Stretch 45-60 sec, Elevated pigeon stretch 45-60 seconds, 90/90 hip switch 6-10 per side, Hand Supported Hip Airplane 10x each, Lateral lunge 6-10 per side.

Mobility: Lax Ball Foot Smash

Tuesday, Feb. 20, 2024

Mobility: Double OH Band Lat Stretch, Hip 90-90 switches, 

Lat Pull 20×122.5

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Pump-n-Prime Circuit 3 Rounds

  1. Gripless Band Face Pull-Aparts 10-15 reps
  2. Low Incline DB Flyes 10 reps 20s
  3. Low Incline DB Tricep Kickbacks 12 reps 20s

Superset: 

  1. Ring/Suspension Pushups 3×8-12 reps 3×6
  2. Underhand Band Pullaparts 3×12-20 reps 3×12

Low Incline Eccentric Focused DB Bench (on Bosu) 4×8, 7, 6, 6 (5-second lowering) 8x40s, 7x45s, 6x45s, 6x50s

Dropset: Low Incline Alternating DB Bench Ascending Ladder (goal: 6 reps) 40s 1-2-3-4

Superset:

  1. Side-Lying Incline Laterals 3×8-10 reps 
  2. X-Band Lateral Raises

Meadows Rear Delt Swings 100 total reps 15s

Monday, Feb. 19, 2024

Mobility: Band tricep extensions. Calf slant board, assisted squats, KB suitcase carries 50#, spine stretch, heel slides, single leg lifts

Lat Pull 20×122.5

Airdyne 10:00

Sunday, Feb. 18, 2024

Full Body Warmup: Lax Ball Smash feet 60 sec. Per foot, Band-assisted squat + cossack squat 10+5, band lat+pet stretch 30 sec each, band dislocates 10x, high plank to downward dog 10x, bent-knee copenhagen side plank 20 sec each

Superset 11 rounds, 6:41

  1. Inverted Bodyweight Rows 5-10 reps 10×5
  2. 3-2-1 Pushups 5-10 reps 10×5

Planks 3×30 sec.

Mobility: heel slides, quad squeezes, single leg leg lifts, ankle pumps, 

Echo bike: 1.04 miles, 4:00

Saturday, Feb. 17, 2024

Airdyne .6 miles, slow pace for range of motion

Lat Pull 20×122.5

Mobility: Scap Pushups 10x, Deadbugs, Heel slides, single leg leg lifts

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Pump-n-Prime Superset

  1. Straight One-Arm Band Pulldowns 3×8-12 3x12x monster mini
  2. Band No-Money External Rotations 3×12-15 3x15xmini

Half-Kneeling Single Arm Lat Pulldown w/Iso  Hold 1×10, 2×8 10×50, 8×60, 8×65 (skipped due to knee surgery)

Chest Supported DB Rows w/iso holds 3×10-12 12x25s, 12x30s, 12x35s

Dropset: Chest Supported ISO-alternating DB Row 1×8-10 12x25s

Superset:

  1. ISO Hold YWTI 3×15 sec.
  2. DB Smash Spider curls 3×10-12 3x10x30s

Incline 1.5-reb DB Curls 2×8-12 2x11x15s

Dead Hang 1:00

Thursday, Feb. 15, 2024

Knee Surgery: Left knee meniscus repair.

Listen, I’m not a doctor, and I have not had my post-op review with the Ortho team yet, but I’m gonna guess this little guy above was an issue.

Tuesday, Feb. 13, 2024

Mobility: Single Leg Glute-Bridge, Glute Bridge Holds, Banded Lat Stretch, Cat-Cows

Lat Pull 20×122.5

Airdyne Sprints :10/50 7x

Monday, Feb. 12, 2024

Airdyne 10:00

Mobility: Rear foot elevated hip flexor stretch, 

Sunday, Feb. 11, 2024

Push Day

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Pump-n-Prime, 3 rounds:

  1. Prone YW Raise w/PVC 8x
  2. Flat Bench DB Flyes 10x15s
  3. Flat Bench DB Tricep Kickbacks 12x15s

Superset:

  1. Seesaw Push-ups 3×10-15, last set AMRAP 12-12-26
  2. Band Pull Aparts Overhand: 3×12-20 14-14-14

Slight Decline DB Pause Bench 40 total reps 45s 1:51

Dropset: Slight Decline DB Squeeze Press 1xAMRAP, rest 20-30 seconds, 1xAMRAP 10x30s, 15x30s

Superset:

  1. Prone Incline DB Y-Raise 3×20, 15, 12 20x10s, 15x15s, 12x20s
  2. Flat DB Tricep Extensions 3×10-15 15×20, 2x15x25s

Single Arm CAble Lateral Raise 21s 2x21s (Full/Top/Bottom) 21×20, 21×20

Saturday, Feb. 10, 2024

Airdyne 10:00, 2.77 miles

Lat Pull 20×120

Mobility: Fire Hydrant Circles, Mountain Climbers, Groiners, Foam roll quads, Dead Hangs, bird dogs. 

Friday, Feb. 9, 2024

Mobility: Pushups 10x, IT band foam roll, foam roll adductors, glute/piriformis roll with lax ball, rollover into v-sits

Airdyne 10:00

Lat Pull 20×120

Thursday, Feb. 8, 2024

Mobility: Foam roll piriformis

Airdyne 10:00

Lat Pull 20×120

Full Body Warmup: Lax Ball Smash feet 60 sec. Per foot, Band-assisted squat + cossack squat 10+5, band lat+pet stretch 30 sec each, band dislocates 10x, high plank to downward dog 10x, bent-knee copenhagen side plank 20 sec each

Superset 10 rounds, 8:18..

  1. Inverted Bodyweight Rows 5-10 reps 10×5
  2. 3-2-1 Pushups 5-10 reps 10×5

Wednesday, Feb. 7, 2024

Airdyne 10:00

Lat Pull 20×120

Mobility: Foam roll back, band lat stretch, dead hang, calf board, hip crossovers, cobras.

Tuesday, Feb. 6, 2024

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Pump-n-Prime Superset

  1. Straight One-Arm Band Pulldowns 3×8-12 3x12x monster mini
  2. Band No-Money External Rotations 3×12-15 3x15xmini

Half-Kneeling Single Arm Lat Pulldown w/Iso  Hold 1×10, 2×8 10×50, 8×60, 8×65

Chest Supported DB Rows w/iso holds 3×10-12 12x25s, 2x10x30s, 1x12x30s

Dropset: Chest Supported ISO-alternating DB Row 1×8-10 10x20s

Superset:

  1. ISO Hold YWTI 3×15 sec.
  2. DB Smash Spider curls 3×10-12 3x12x25s

Incline 1.5-reb DB Curls 2×8-12 2x11x15s

Monday, Feb. 5, 2024

Mobility: Pogo jumps, Lunges, v-sit static stretch

Lat Pull 20×117.5

Air Dyne 12:00, 3.31 miles

Sunday, Feb. 4, 2024

Mobility: High Knees, Butt Kicks, Jumping Jacks, Wall Squats, Squat To Stand, Striders

Lat Pull 20×117.5

Airdyne Sprints :10/:50 work/rest 7x

Saturday, Feb. 3, 2024

Lat Pull 20×115

Mobility: Face Pulls, Band shoulder dislocates, 

Friday, Feb. 2, 2024

Mobility: Duck Walk, Hip Flexor Stretch, Kick Outs + Tipping Birds, floor sweeps, Glute-Med Slides, Monster Walk w/ band

Lat Pull 20×115

Thursday, Feb. 1, 2024

Lat Pull 20×115

Lower Day

Lower Warmup: Big Toe/Ankle Mobilization 10x, Rear Foot Elevated Quad/Hip Flexor Stretch 45-60 sec, Elevated pigeon stretch 45-60 seconds, 90/90 hip switch 6-10 per side, Hand Supported Hip Airplane 10x each, Lateral lunge 6-10 per side.

Pump-n-Prime Circuit: 3 rounds:

  1. Wall Tib Raises 20-35 20-20-20
  2. Band Moonwalkers 15-20 per leg 15-15-15
  3. Single Leg Seated Band Leg Curls 10-15 per leg 10-10-10

Superset:

  1. Split Stance BB RDL 3×8 3x8x135
  2. GH Raises 3×6 4-4-4

KOT Split Squat, front foot elevated w/DBs 3×10 per leg 10x8s, 10x10s, 10x15s

Superset: 

  1. 45-Degree Hyper 3×10-15 3×10
  2. Ab Wheel 3×4

Wednesday, Jan. 31, 2024

Mobility: Knee pulls, quad stretch, open the gates, close the gate, pretty pretty princess.

Lat Pull 20×115

Tuesday, Jan. 30, 2024

Mobility: Frog stretch, banded pec stretch, open the gate, close the gate, Prone swan raise unsupported. 

Airdyne 10:00

Lat Pull 20×115

Monday, Jan. 29, 2024

Mobility: 

Push Day

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Pump-n-Prime, 3 rounds:

  1. Prone YW Raise w/PVC 8x
  2. Flat Bench DB Flyes 10x15s
  3. Flat Bench DB Tricep Kickbacks 12x15s

Superset:

  1. Seesaw Push-ups 3×10-15, last set AMRAP 11-11-23
  2. Band Pull Aparts Overhand: 3×12-20 13-13-13

Slight Decline DB Pause Bench 40 total reps 40s 23-10-7, 2:08

Dropset: Slight Decline DB Squeeze Press 1xAMRAP, rest 20-30 seconds, 1xAMRAP 10x35s, 11x35s

Superset:

  1. Prone Incline DB Y-Raise 3×20, 15, 12 20x10s, 15x15s, 12x20s
  2. Flat DB Tricep Extensions 3×10-15 3x15x20ss

Single Arm CAble Lateral Raise 21s 2x21s (Full/Top/Bottom) 21×20, 21×20

Lat pull 20×112.5

Sunday, Jan. 28, 2024

Mobility: RBM, Saddle, Kneeling Piriformis, calf stretch, Kneeling Hip Openers

Mini Triangle of Death, 10 cal, 6x.

  1. Row
  2. Ski
  3. Bike
  4. Rest

Saturday, Jan. 27, 2024

Full Body Warmup: Lax Ball Smash feet 60 sec. Per foot, Band-assisted squat + cossack squat 10+5, band lat+pet stretch 30 sec each, band dislocates 10x, high plank to downward dog 10x, bent-knee copenhagen side plank 20 sec each

Goblet Box Squats 35×80# KB, 2:00

Superset 10 min.

  1. Inverted Bodyweight Rows 5-10 reps 9×5
  2. 3-2-1 Pushups 5-10 reps 9×5

Mobility: Hip Openers, cat/cow, quardruped thoracic side-to-side, Prone swan raise

Friday, Jan. 26, 2024

Mobility: RBM, TRS Banded Pistols, TRS 27 Squats, frog stretch, kneeling hip openers.

Lat Pull 20×110

Airdyne 8:00, 2.2 miles

Thursday, Jan. 25, 2024

Mobility: Kneeling Hip Openers, frog stretch, barbell calf smash, shoulder blade CARs, shoulder CARs

Lat Pull 20×110

Airdyne 7:00, 1.95 miles

Wednesday, Jan. 24, 2024

Mobility: Frog stretch.

Pull Warm-up: child pose w/lat stretch 3-5 breaths per arm, world’s greatest stretch 3-5 per side, modified scorpion-thumb down, prone handcuff retractions 10x, PVC Pull-Apart behind-the-neck press 5x, overhead reach against the wall 10x.

Pump-n-Prime Superset

  1. Straight One-Arm Band Pulldowns 3×8-12 3x12x monster mini
  2. Band No-Money External Rotations 3×12-15 3x15xmini

Half-Kneeling Single Arm Lat Pulldown w/Iso  Hold 1×10, 2×8 10×50, 2x8x60

Chest Supported DB Rows w/iso holds 3×10-12 12x25s, 12x30s, 10x30s

Dropset: Chest Supported ISO-alternating DB Row 1×8-10 9x20s

Superset:

  1. ISO Hold YWTI 3×15 sec.
  2. DB Smash Spider curls 3×10-12 3x12x20s

Incline 1.5-reb DB Curls 2×8-12 2x10x15s

Tuesday, Jan. 23, 2024

Airdyne 6:00, 1.62 miles

Mobility: Hip openers, 90/90 dynamic glute stretch, 90/90 good mornings, supine hip CARS, supine knee extensions.

Lat Pull 20×107.5.

Monday, Jan. 22, 2024

Mobility: Frog Stretch, Squat Swings, Kneeling Hip Openers, single leg glute bridge, seated bent over shrugs.

Lat Pull 20×105

Lower Day

Lower Warmup: Big Toe/Ankle Mobilization 10x, Rear Foot Elevated Quad/Hip Flexor Stretch 45-60 sec, Elevated pigeon stretch 45-60 seconds, 90/90 hip switch 6-10 per side, Hand Supported Hip Airplane 10x each, Lateral lunge 6-10 per side.

Pump-n-Prime Circuit: 3 rounds:

  1. Wall Tib Raises 20-35 20-20-20
  2. Band Moonwalkers 15-20 per leg 15-15-15
  3. Single Leg Seated Band Leg Curls 10-15 per leg 10-10-10

Superset:

  1. Split Stance BB RDL 3×8 3x8x135
  2. GH Raises 3×6 3-3-3

KOT Split Squat, front foot elevated w/DBs 3×10 per leg 10, 10x8s, 2x10x10s

Sunday, Jan. 21, 2024

Push Day

Push Warmup: Dead Hang 30 sec +10 scap depressions, Prayer stretch 5 deep breaths. Half-kneeling thoracic rotation combo 3x per side. Modified scorpion stretch palm down 5 breaths per side. ISO hold YWT Surfboard 15 sec each. Scap Pushups 10x.

Pump-n-Prime, 3 rounds:

  1. Prone YW Raise w/PVC 8x
  2. Flat Bench DB Flyes 10x15s
  3. Flat Bench DB Tricep Kickbacks 12x15s

Superset:

  1. Seesaw Push-ups 3×10-15, last set AMRAP 10-10-20
  2. Band Pull Aparts Overhand: 3×12-20 12-12-12

Slight Decline DB Pause Bench 40 total reps 40s 23-11-6

Dropset: Slight Decline DB Squeeze Press 1xAMRAP, rest 20-30 seconds, 1xAMRAP 2x10x35s

Superset:

  1. Prone Incline DB Y-Raise 3×20, 15, 12 20x8s, 15x10s, 10x15s
  2. Flat DB Trice Extensions 3×10-15 3x15x15

Single Arm CAble Lateral Raise 21s 2x21s (Full/Top/Bottom) 21×20, 21×20

Lat Pull 20×105

Mobility: Lax Ball Low Back Smash, frog stretch, Step Downs, Thompson Stretch, Kneeling Hip Opener.

Saturday, Jan. 20, 2024

Mobility: Frog Stretch, Thompson stretch, Lying Banded Posterior Exploration, Rock Blade Adductors, Kneeling Hip Openers.

Lat pull 20×102.5.

Friday, Jan. 19, 2024

Mobility: Frog Stretch, Thompson stretch, Kneeling hip openers, Couch stretch, Seated lat side bend.

Lat Pull 20×100

Snatch 3×100, 3×115, 3×125

Squat 3×335, 3×380, 4×430, 2x1x475

Thursday, Jan. 18, 2024

Mobility: Seated Lat Side Bend, Seated half crisscross stretch, Double OH Band Lat Stretch, frog stretch

Lat Pull 20×97.5

Wednesday, Jan. 17, 2024

Mobility: Saddle Stretch, Hip Openers, Thoracic stretch quadruped, side stretch, spine stretch. 

Lat Pull 20×95

Bench 3×185, 3×210, 6×240, 3x1x265

Deadhang max 36 seconds

3 Rounds

  1. 1:00 Airdyne .36, .38, .37
  2. 1:00 Burpees 11-11-11
  3. 1:00 Rest

Tuesday, Jan. 16, 2024

Mobility: RMB, Standing Band Adductors, Tricep Ext with Mini Band, DB Suitcase Carry, swan pose

Lat Pull 20×92.5

Monday, Jan. 15, 2024

Weight: 250.5

Bodyfat: 31.9%

Mobility: 45-degree back extensions, dead bugs, step downs, foam roll calves, 

Lat Pull 20×90

Cleans 3×140, 3×160, 3×180

Deadlifts 3×335, 3×385, 5×430, 3x1x480

Airdyne Sprint Intervals :10/:50 6x

Sunday, Jan. 14, 2024

Mobility: Barbell smash quads, lying quad stretch with band, pushups, deep goblet squat, kettlebell windmills, step downs.

Lat Pull 19×90

Saturday, Jan. 13, 2024

Mobility: RMB, Dead Hang, Saddle Stretch, Calf Board, Lat Stretch at Barbell

Lat Pull 18×90

Friday, Jan. 12, 2024

Mobility: Behind The Back Palms Down PVC Bar Extensions, RBM, Reverse lunges with twist, world’s greatest stretch, prayer stretch.

Lat Pull 17×90

Thursday, Jan. 11, 2024

Mobility: Glute-Bridge Iso Hold, Cat-Camels, Scap Pushups, Blackburns, Pogo Jumps

Lat Pull 17×90

Press 3×125, 3×145, 8×160, 3x1x180

Pullups 5×1

Mini Triangle of Death 15:00, 10 cal each

Row 1:00

Ski 1:00

Bike 1:00

Rest 1:00

Wednesday, Jan. 10, 2024

Mobility: Rear foot elevated hip flexor stretch, bird dogs, single leg glute bridge. Walking lunges with overhead reach, vertical jumps.

Lat Pulls 16×90

Tuesday, Jan. 9, 2024

Mobility: Fire Hydrant Circles, Mountain Climbers, Groiners, Foam Roll Quads, Dead Hang

Lat Pull 15×90

Monday, Jan. 8, 2024

Mobility: Pushups, Foam Roll IT Band, Foam Roll Adductors, Lax Ball Piriformis, Rollover into v-sit. 

Snatch 1RM 1×95, 1×115, 1×135, 1×155

Squats 3×345, 3×39, 3×440

For time: 10:16

  1. 20 Lat Pulls 90#
  2. 20 Back Squats 65#
  3. 20 Burpees
  4. 1 Minute Rest
  5. 12 Lat Pulls 90#
  6. 12 Front Squats 65#
  7. 12 Burpees
  8. 1 Minute Rest
  9. 6 Lat Pulls 90#
  10. 6 Overhead Squats 65#
  11. 6 Burpees

Steps: 10,045

Weight: 249.3

Bodyfat %: 31.0.

Sunday, Jan. 7, 2024

Mobility: V-sit static stretch, Hip Crossovers, Cobras, Piriformis stretch, Calf board

Lat Pull 14×90

Steps 10,200

As of right now, I have no competitions coming up, so I am trying to just focus on daily habits for now. Sarah and I have incentivized those. May have more on that later here on the blog.

Saturday, Jan. 6, 2024

Mobility: Wall Squats, Squat to Stand, Striders, Pogo Jumps

Lat Pull 13×90

Bench 3×205, 3×230, 7×260, 3x1x290

Cardio:

  1. 4 minutes echo bike 1.48 miles
  2. 2 minutes rest
  3. 3 minutes row 665m
  4. 2 minutes rest
  5. 2 minutes ski erg 425m

Steps 10,547

Friday, Jan. 5, 2024

Weight: 249.3

Bodyfat: 32.1

Mobility: High Knees, Butt Kicks, Jumping Jacks, Face Pulls, Jump Stretch Band Discolates, Striders, Pogo jumps

Lat Pull 12×90

Steps 10,243

Thursday, Jan. 4, 2024

Mobility: 90-90 hip switch, Hip Halo side slides, couch stretch, seated quad stretch, calf board

Lat Pull 11×90

Power Clean 1×135, 1×155, 1×175, 1×185, 1×205, 1×225

Deadlifts 3×345, 3×390, 4×440

4 Rounds: 15:33

  1. 8 Pullups
  2. 40 Jump Ropes
  3. 12 DB Press 30s
  4. 40 Jump Ropes
  5. 16 Situps
  6. 40 Jump Roles

Steps: 10,002

Wednesday, Jan. 3, 2024

Mobility: Lying Banded Posterior Exploration, Lax Ball Smash Low Back, Hip Flexor Stretch, Kick Out Into Tipping Bird, Floor Sweeps.

Lat Pull 10×90.

Steps: 10,283

Tuesday, Jan. 2, 2024

Mobility: Knee pulls, Quad Stretch, Open the Gate, Close The Gate, Tiny Tiny Princess, Duck Walk. 

Press 3×135, 3×150, 7×170, 1×190, 2x1x195

3 Rounds: 

25 wall balls 10#

15 wall balls 14#

5 wall balls 20#

Times: 1:44, 1:36, 1:46

Steps: 10,976

Calorie Deficit: -839.

Monday, Jan. 1, 2024

Mobility: Quadruped Thoracic Stretch, Hip Flexor Stretch, Side Stretch, Spine Stretch, Lying Hamstring Stretch, Double OH Band Lat Stretch, Seated Lat Side Bend. 

Steps: 10,004.

Calorie Deficit: -253.

Weight: 251.

Bodyfat %: 34.6.

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