2023-09-01
10m row
dynamic stretch
barbell warm up (rdl, ohp, thursters)
power clean 45x10, 65x2x10, 85x3, 115x3, 135x3x1
close grip bench: 44x2x10, 65x8, 95x5, 115x3x5
"Y" chin ups 4x4
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2023-09-02
warm up
jump rope (play, not time)
barbell warm up
ohp 45x10, 65x6, 75x6, 5x3
knee-to-bar 5x3
single leg step (6) 5x5, 2 full sls
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2023-09-04
warm up
fs 45x10, 95x5, 135x5 185x1,1,3
wide pull up 4x4
dips 4x6
toes to bar 3x5
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2023-09-06
bench 45x10, 95x,6, 115 3x6
bent over rows 45x10, 95x5, 135 333
db lunges 20lbx10, 25x8, 30 3x6
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2023-09-07
weigh in 181.8lb
row 10min?
squats 45x2x5, 95x5, 135x5, 155x5x5
seated db press 20x10, 25x8, 30x6, 35x3x6
body weight row 3x8
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2023-09-08
warm up
2 min jump rope
fs 45x10, 95x5, 115x3, 135 4x3
db press 20x10, 30x5, 35x5, 40x5, 45x5, 50x5
neutral pull ups 3x5
ab roller (assist) 666
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2023-09-09
warm up
jump rope for 3ish mins
dl 45x10, 135x5, 185x1, 225x4x1, 255x1
hand stand play 7 mins
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2023-09-11
warm up (some rope play)
fs 45x10, 95x5, 135x5, 140 4x5
dips 4x5
landmine row barx15, 25x12, 50x3x10
knee raises on bae 3x10
foam roll
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2023-09-12
row 2000m in 9:40
bench 45x3x10, 95x5, 125 5x5
4'clock close grip pull ups 4x4
walking lunges 25lb 10 each leg 11
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2023-09-13
warm up
3-5 minutes of jump rope
barebell routine 3x10 rdl,row,fs,ohp,goodmorning,bs
!! pikes on step 6,5,5,5 (played with height 11-12)
knees to bar 4x5, 3rd set toes to bar
!! = too intensity during
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2023-09-15
warm up
back squat 45x5,10, 95x7, 135 3x7
! reverse pull ups 3x10
neutral push ups 4x10
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2023-09-16
light warm up
10mins elliptical
pull ups 4x5
db press 25x10, 35x8, 45 4x5
back ext 4x10
ab roller 3x5
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2023-09-17
bs 45x10, 95x10, 135x6, 165x5, 185 5x3
ohp 45x10, 65x5, 85x5, 95 4x4
low row 1platex10, 3px3, 5px10, 6p 3x8
hanging knee raises 3x10
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2023-09-18
light warm up
treadmill 22mins some backwords
bench 45x2x10, 95x5, 115 5x5
db row 25x10, 35x8, 45x9, 50x 3x6
jump rope play ?
foam roll
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2023-09-19
warm up
10 mins row
power clean 45x10, 95x5, 135x8x1
dips 4x5
foam roam
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2023-09-20
3ish mins of jump rope (1min, 1min rest)
fs 45x10, 95x5, 5x5
standing db press 20x10, 30 5x5
reverse pull up 3x10 !!
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2023-09-25
warm up
fs 45x10, 95x5, 135x3, 165x1, 185 4x1
bent over row 45x15, 95x8, 115x5, 135 3x5 (tried some from the ground)
dips 3x8
assisted ab roller 3x8
foam roll
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2023-09-26
sumo dl 45x10(rdl), 45x10, 95x5, 135x5, 185x5, 205 3x3
ohp 45x10, 65x5, 80x5, 85 5x3
wide chin ups 4x4
wrist thingy 5lb down and back both dir 1
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2023-09-27
184.0lb weigh in
bs 45x10, 95x5, 135x5, 165 4x4
incline db bench 20lbx10, 30x8, 40x6, 45 4x5
land mine rows 25x10, 45x10, 70 3x8
hanging knee raises 3x10
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2023-09-28
bench 45x2x10, 95x6, 115x5, 135 4x4 !!
row 3000m 15:15
cable punchy thing 20x10, 30 4x10 each arm
single leg step up 4x5 each leg
foam roll
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2023-09-29
power clean 45x10(rdl), 95x5 (hang),135 5x3 (long breaks)
wide pulls ups (on rack) 5,3,3,3,4
hand stand fun 11:45
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2023-09-30
warm up
jump rope play 6ish minutes
elliptical 20 mins 1.05mi ~200cal
weighted dips 0x3, 10x3, 25lb 5x3
back ext 10, 10lb 3x10
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