Tabata + TBDL

Thursday, December 15, 2016

Tabata Class

Friday December 16, 2016

Ball :30
Jump Rope x 50
Wendler mobility
Box Jumps 3x5
Throws 3x3
8:19 elapsed time

Accessories w/warm ups
TBDL 170x5, 210x5, 255x3
DB Row 90x 10,15,15
Abs x 10,10,10
Press Downs 15,15,15
26:19 elapsed time

TBDL Working Sets
255x3 (repeat of last warm up)
295x3
340x3
380x13 (PR)

Squat
150 x 8,8,8

49:15 Total elapsed time

Bench

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 3x5

Throw 3x3

Accessories circuit with warm-up sets:

Bench 115x5, 145x5, 175x5

Chins 8,8,8

Back Raise 14,14,14

Axle Curls 15,15,15

Main Sets

Bench

215x5

245x3

275x5

Conditioning

Tuesday, December 13, 2016

Ball :30
Jump Rope x 50
Wendler Mobility

4x4:00 heavy bag/BOB rounds

PM
Tabata Class

SSB Squats

Monday, December 12, 2016

40# Weighted vest walk x 20 min

Ball x :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x5
Throw 3x3

Circuit
SSB Squat 80x5, 100x5, 120x5
KB Clean 10,15,15
Abs 3x10
Dips 10,15,11

SSB Working Sets
150x5
170x3
190x9

Straight Bar Squats (FSL)
150x8,8

Axle Press

Friday, December 9, 2016

Ball x :30
Jump Rope x 50
Wendler Mobility
Box Jump 3x5
Throw 3x3

Circuit
Axle Press 60x5, 75x5, 90x5
Chins 6,8,8
Back Raise 13,13,13
Curls 15,15,15

Axle Press Working Sets:
115x5
130x5
145x9

Tabata

Thursday, December 8, 2016


PM
Tabata Class

Trap Bar Deadlift w/video/PR

Wednesday, December 7, 2016

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jumps 3x5
Throws 3x3

Trap Bar Deadlift
170x5
210x5
255x3
315x5
360x3
400x12 (PR)

Circuited with warm-ups:
DB Row 90x10,15,15
Dips 10,15,15
Skipped abs as I did a ton in the Tabata class last night.

Combatives | Tabata

Tuesday, December 6, 2016

AM
#40 vest walk x 20 minutes
Ball :30
Jump Rope 50
Wendler Mobility

Heavy Bag / BOB Intervals

PM
Tabata Class

Bench

Monday, December 5, 2015

Ball :30
Jump Rope x 50
Box Jump 3x5
Throw 3x3

115x5
145x5
175x5
190x5
215x5
245x12

Circuited w/main lift warm-ups:
Chins 6,6,8
Back Raise 3x12
Curls 3x15

SSB Squat

Thursday, December 1, 2016

Ball :30
Wendler Mobility

Jump Rope x 50
Box Jump 3x5
Throw 3x3

SSB Squat
130x5
150x5
170x13

TBDL & Axle Press

Wednesday, November 30, 2016

Ball :30
Wendler Mobility
Box Jump 2x5
Throw 2x3

TBDL
170x5
210x5
255x5
280x5
315x5
360x11

Axle Press
100x5
115x5
135x11

Weighted Vest | Heavy Bag

Tuesday, November 29, 2016

40# vest walk x 20 min

6 rounds x BOB/Heavy Bag

Wendler Mobility

Happy Thanksgiving

Thanksgiving 11.24.16

Ball :30 :30
Jump Rope x 50
Wendler Mobility

Airdyne x 10 min
40# Vest walk x 20 min

:90/:45 intervals heavy bag / BOB x 5

SSB Squats

Wednesday, November 23, 2016

Jump Rope x 50
Wendler Mobility
Box Jump 3x5
Throw 3x3

SSB Squat
140x3
160x3
180x14
140x10

Accessories circuited w/warm ups:
KB Clean 3x10
Abs 3x10
Dips 3x10

Conditioning

Tuesday, November 22, 2016

Jump Rope x 50

Wendler Mobility

3 rounds of heavy bag/BOB Tabata

PM

Tabata Class

Axle Bar Press

Monday, November 21, 2016

Ball Stretch :30
Jump Rope 50
Wendler Mobility

Box Jump 3x5
Throw 3x3

Axle Bar Press (3's week - 1st cycle with this bar)
105x5 (oops should have been 3)
120x3
135x10

Accessories - circuited with warm up sets:
Chins 6,7,8
Back Raise 3x10
Axle Bar Curls 3x10

Calisthenics

Sunday, November 20, 2016

JFK Calisthenics Routine
Combatives Practice

Trap Bar Deadlift

Saturday, November 19, 2016

Ball :30 :30
Jump Rope x 50
Wendler Mobility

TBDL
170x5
210x5
255x3
295x3
340x3
380x10

DB Row 3x10
Dips 3x10

Heavy Bag

Thursday, November 17, 2016

Wendler Mobility

Drills on heavy bag & BOB.

Bench

Wednesday, November 16 2016

Ball :30 :30
Jump Rope 50
Wendler Mobility

Box Jump 3x5
Throw 3x3

Face Pull 3x20
Pull Aparts 3x20

Bench
190x5
220x5
245x5
190x5x5

KB Squats 6x10
DB SLDL 6x10

Prowler

Prowler x 10 x 40 yards

SSB

The Ball :30 :30
Jump Rope x 50
Wendler mobility

Box Jump 3x5
Throw 3x3

SSB Squats

140x3

160x3

180x12

140x10

Tabata Class

Calisthenics | Heavy Bag

Thursday, November 10, 2016

JFK Calisthenics
Heavy Bag / B.O.B.

Press

Wednesday, November 9, 2016

Ball :30 :30
Jump Rope x 50
Wendler mobility

Box Jump 3x5
Throw 3x3

Press
120x5 (was supposed to be 3)
145x3
155x6

Chins 3x8
Back Raise 3x10
Axle Curls 3x15

Airdyne

Tuesday, November 8, 2016

Ball :30 :30
Jump Rope x 50
Wendler Mobility 

Airdyne , 15 min
#40 Vest x 15 min

TBDL

Monday, November 7, 2016

Ball :30 :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x5
Throw 3x3

TBDL
295x5 (was supposed to be 3)
360x3
380x9

Dips 15,10,10,10
DB Row 3x15

OF NOTE:

Tim hit 405x3 on his deadlift @160 bwt
Anthony hit 525x3 on his deadlift @240 bwt

Both of them are set to have an awesome meet on 12/3-4.

Prowler

Sunday, November 6, 2016

Ball :30

Wendler Mobility 

Prowler x 10 sprints

Bench PR with Video

Saturday, November 4, 2016

Ball :30 :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x5
Throw 3x3

Bench
190x5
215x5
245x17 (all-time PR)
Nice to hit a PR today. The PR I beat was from a couple of years and 30 pounds ago.

Chins 3x7
Back Raise 3x9
Axle Bar Curls 3x15

SSB Squats

Wednesday, November 2, 2016

Ball :30 :30
Jump Rope x 50
Wendler Mobility
Box Jump 3x5
Throw 3x3

SSB Squats
125x5
140x5
175x11 (misload)
125x10
Still slowly bringing my squat back up.

KB Clean 3x10
Back Raise 3x9
Dips 3x15

Airdyne | Weighted Vest

Thursday, November 3, 2016

Ball :30 :30
Jump Rope x 50
Wendler Mobility

Airdyne x 15 min
#40 vest x 15 min walk

Cardiac

Tuesday, NOV 1, 2016

Usual Mobility 

10 min Airdyne 

20 min 40# vest walk

Press

Monday, October 31, 2016

Swiss ball :30
Jump Rope x 50
Wendler mobility
Jump 3x5
Throw 3x3

Press (5's week)
115x5
130x5
145x11 (PR)

Chins 3x8
Axle Bar Curls 15,15,10

Light Conditioning

Sunday, October 30, 2016

Swiss ball :30 :30

Jump Rope x 50

Wendler Mobility 

Airdyne x 10 min

40# vest x 20 min

Trap Bar Deadlift

Saturday, October 29, 2016

Swiss :30 :30
Jump Rope x 50
Wendler Mobility

Jump 3x5
Throw 3x3

TBDL (5's)
275x5
315x5
360x9

DB Row 3x15
Back Raise 3x8
Dips 3x15

Weighted Vest

Friday, October 28, 2016

Swiss Ball :30 :30
Jump Rope x 50
Wendler Mobility

40# vest x 30 m9in walk

Bench

Wednesday, October 26, 2016

Swiss Ball :30 :30
Jump Rope x 50
Wendler Mobility

Jump 3x5
Throw 3x3

Bench (531)
210x5
240x5
270x3
300x3
210x10

Chins 3x7
Curls 3x10

SSB Squat

Tuesday, October 25, 2016

Swiss Ball :30 :30
Jump Rope x 50
Wendler Mobility
Jump 3x5
Throw 3x3

SSB Squat
135x5
150x5
170x10
140x10

KB Clean 3x10
Back Raise 7,7,7
Dips 3x10

Weighted Vest

Monday, October 24, 2016

Swiss Ball :30 :30
Jump Ropes x 50
Wendler Mobility

40# weight vest walk x 30 min

Press

Sunday, October 23, 2016

Swiss Ball x :30 :30
Jump Rope x 50
Wendler Mobility
Pullaparts
Jump 3x5
Throw 3x3

Press
125x5
145x3
160x10
Axle Bar 125x10

Chins 6,7,7
Abs 3x5
Axle Curls 3x15

Weighted Vest

Saturday, October 22, 2016

Swiss Ball :30 :30
Jump Rope x 50
Wendler Mobility

40# vest walk x 30 minutes
Heavy Bag

Trap Bar Deadlift

Friday, October 21, 2016

Swiss Ball :30 :30
Jump Rope x 50
Wendler Mobility
Jump 3x5
Throw 3x3

Trap Bar Deadlift
310x5
350x5
390x8
310x10

Back Raise 7,6,6
DB Row 3x10
Dips 3x10

Weight Vest

Thursday, October 20, 2016

Swiss Ball :30 :30
Jump Rope x 50
Wendler Mobility

40# vest walk x 20 minutes
Heavy Bag / BOB

Bench

Wednesday, October 19, 2016

Swiss Ball x :30 :30
Jump Rope x 50
Wendler Mobility
Jump 3x5
Throw 3x3

Bench
200x5
225x5
255x13
200x10

Back Raise 3x5
Chins 3x5
Axle Bar Curls 3x15

Weighted Vest

Monday, October 17, 2016

Jump Rope x 50
Wendler Mobility

22# vest on:
Squat x 75 ttl
Push up x 40
KB Row x 30

Bodyweight

Sunday, October 16, 2016

Jump Rope x 50
Wendler Mobility

Bodyweight:
Squat = 125 ttl
Push up = 50 ttl
KB Row = 30 ttl

Vest Work

Friday, October 15, 2016

Jump Rope x 50
Wendler Mobility

22# vest on:
Squat x 75 ttl
Push up x 40
DB Row x 30

Bodyweight Exercises

Wednesday, October 12, 2016

Swiss ball x :30 :30
Jump rope x 50
Wendler Mobility

Bodyweight:
Squat x 125 ttl
Push up x 50 ttl
Chins x 25 ttl

Press

Thursday, October 13, 2016

Swiss Ball :30 :30
Jump Rope x 50
Wendler Mobility
Jump 3x3
Throw 3x3

Press (3's week | 5's pro + FSLx10)
120x5
135x5
150x5
120x10 (with Axle bar)

TBDL + Weighted Vest Work

Tuesday, October 11, 2016

Swiss ball stretch :30 :30
Jump Rope x 50
Jump 3x5
Throw 3x3
Wendler Mobility

TBDL (3's week | 5's pro + FSLx10
290x5
330x5
370x5
290x10

DB Row 3x10

22# Vest On:
Squats x 75 ttl
Push ups x 40 ttl
Chins x 15ttl

Step Ups/Dips/Chins

Monday, October 10, 2016

Jump Rope x 50
Wendler Mobility

Step Ups = 65 total per side
Dips = 50
Chins = 25

Bench

Sunday, October 9, 2016

Jump Rope x 50
Wendler Mobility
Jump 3x5
Throw 3x3

Bench
185x5
215x5
240x5
185x10 (FSL capped)

KB Row 3x10

22# Vest:
Squat = 75 total
Push Up = 50 total
Chins = 15 total

AM Training

Saturday, October 8, 2016

Jump Rope x 50
Wendler Mobility
3x3 Jump
3x3 Throw

Bwt Squat = 125 total
Push Ups = 50 total
Chins = 25 total

SSB Box Squat

Thursday, October 6, 2016

Swiss Ball Stretch :30,:30
Wendler Mobility
Jump Rope x 50
Throw 3x5
Jump 3x5

*SSB Box Squat
Bar (70#) 3 sets of 10
Assisted Dips 3x15
Assisted Chins 3x10
DB Row 85x10,10,10

*Just the bar for a couple of reasons; I haven't box squated in? 10 years?; I wasn't sure how my back/abs would react. So far so good.
Accessories were done light for the same reason as the above. I am trying very hard not to let feeling a bit better = doing something stupid and slowing progress.

Weighted Vest

Wednesday, October 5, 2016

#28 vest x 30 min walk
Swiss Ball x :30,:30
Wendler Mobility
Jump Rope x 50
1 set of abs and 1 set of back raises (taking it very slow!!)
Face Pulls x 20
Pullaparts x 20 pronated / 20 supinated
Step Ups x 20

Press

Tuesday, October 4, 2016

Swiss Ball back stretch x :30, :30
Jump Rope x 50
Wendler Mobility
Jump 3x5
Throw 3x5

Press
110x5
125x5
145x5
110x10 (FSL/Capped/with Axle Bar for fun)

KB Clean 3x5
DB Bench 3x20
Curls 50 total

Weighted Vest | Mobility

Monday, October 3, 2016

30 min vest walk (28#)

Wendler Mobility

9/12/16 - 10/3/16

Monday, September 12, 2016

AM

20 min 62# vest

Jump Rope X 50

Wendler Mobility

28# vest on:

Back Raise x 50 total

Ab Wheel x 15, 15, 5, %#$^@&@^^!!!!  I pulled something in my abs.

Pull ups x 15 total (stopped after ab broke)

Dips x 30 total (see above)

Tuesday, September 13, 2016

Airdyne x 20 min

Wendler Mobility

Step Ups x 30 total

Press Dows x 60 total

DB Rows x 50 total

Wednesday, September 14, 2016

AM

62# vest x 20 min

Jump Rope x 50

Wendler Mobility

PM

TBDL (6” deficit)

195 x 5 sets of 10

Bench

195 x 5 sets of 10

Thursday, September 15, 2016

62# vest x 20 min

Jump Rope x 50

Wendler Mobility

3 sets each of:

Sit Ups

Single leg squat

KB Snatch

Axle OHP

Front Plate Raise

Friday, September 16, 2016

62# vest x 20 min

Wendler Mobility

Saturday, September 17, 2016

Jump Rope x 50

Wendler Mobility

Throws 3x3

TBDL

280 x 10 sets of 5

Press

115 x 5 sets of 10

Sunday, September 18, 2016

62# vest x 20 min

Monday, September 19, 2016

Jump Rope x 50

Wendler mobility

TBDL

300 x 5 sets of 10

Throw 3x3

Circuit:

Face Pulls

DB Bench

Back Raise

Pull ups

Tuesday, September 20, 2016

Wendler mobility

Jump Rope x 50

Throw 3x3

Press 120 x 5 sets of 10

KB Swing 3x15

Dips 3x10

Wednesday, September 21, 2016

62# vest x 20 min

Jump Rope x 50

Back Raise 3x10

Axle bar curls 20,15,15

Heavy Bag

PM

Agile 8

Wendler mobility

Jump Rope x 50

TBDL (4” deficit)

210 x 5 sets of 10

Thursday, September 23, 2016

Airdyne x 20 min

Wendler mobility

Split Squat 2x10

Face Pulls 2x20

KB Swing x 15,15, WTF! Low back strain.

Saturday, September 24, 2016

Jump Rope x 50

Wendler Mobility

Bench

180x5

210x5

235x5

180x10 (capped FSL)

DB OHP 4x10 (done seated due to back)

Face Pulls 2x20

Pull apart 2x20

Sunday, September 25, 2016

28# vest x 15min

Airdyne x 15min

Jump Rope x 50

Wendler mobility

Monday, September 26, 2016

Short walk

Wendler mobility

Tuesday, September 27, 2016

28# vest x 15

Airdyne x 15

Wendler Mobility

Friday, September 30, 2016

Jump Rope x 50

Wendler Mobility

Jump 3x3

Throw 3x3

Assisted Dips 2x15

Assisted Chins 2x10

KB Row 2x10

*All done very light to ease back into things and be cautious of my back/ab.

Saturday, October 1, 2016

28# vest x 30 min

Sunday, October 2, 2016

Jump Rope x 50

Wendler mobility

Throw 3x5

Jump 3x5

TBDL

120 x 10 sets of 5

50 total reps each:

Assisted Dips

Assisted Chins (varying grips)

KB Rows