Weighted Vest + Mobility

Wednesday, August 31, 2016

AM
1 mile weighted vest (62#)
Jump Rope x 50
Wendler Mobility x 5
Back Raises (weighted) 2x15
Ab Wheel 2x15
Curls 15,10
Rows 85x10, 125x10

Cardiac + Mobility

20 minutes Airdyne

Jump Rope x 50

Wendler Mobility x 5

Back Raise 3x15

Single Leg Squat w/hold 3x5

Hanging Ab Raise 8,10,7 (progressed to no swing)

Neck Flexion/Extention 2x15

Combatives w/son

Press + Deads

Monday, August 29, 2016

PM
Agile 8
Box Jumps 3x5
Throws 3x3

Deadlift (3's week + FSL x 10)
365x3
410x3
460x3
365x10

Press (3's Week 5/3/1 PR Set)
125x3
140x3
160x10

Cardiac/Mobility

20 min weighted vest (62#)

Wendler Mobility

Done with 28# Vest

Back Raises 2x10

Ab Wheel 2x10

Dips 2x10

Pull Ups 5,4

8/15 - 8/27

Monday, August 15, 2016

It’s our 24th wedding anniversary today!

AM

20 min Airdyne

Mobility/Assistance Circuit

Heavy Bag

PM

Box 3x5

Throw 3x3

Deadlift 

375x5,5,5,5 (Hamstring felt tight so I skipped the 5th set)

Press

130x5, 145x3, 165x8

Back Raise

10,10

Tuesday, August 16, 2016

Mobility/Accessory Circuit

Heavy Bag

Wednesday, August 17, 2016

AM

20 min Airdyne

Mobility/Accessory circuit

PM

Bench

235x5, 265x5, 295x8, 235x10

Weighted Dips

Weighted Pull Ups

Thursday, August 18, 2016

20 min 62# vest walk

Mobility Circuit x 2

Jump Rope

Back Raise

Duck Unders

Spiderman’s

Neck Flexion

Neck Extension

Hamstring Band Swings

Inchworm

Saturday, August 20, 2016

20 min Airdyne

Mobility Circuit x 2

Combatives w/Gavin

Monday, August 22, 2016

(Taking a few days out of town with my son)

Hiking x A bunch

Mobility Circuit x 3 (I brought a “gym in a box” so I could still do this stuff).

What’s in the box?

Jump Rope

Kettlebell

Neck Harness

Foam Roller

Ab Wheel

Band

Tuesday, August 23, 2016

Mobility Circuit x 1

Hiking x some

Wednesday, August 24, 2016

20 min Airdyne

Wendler Mobility

Press

115x5, 135x5, 150x5, 115x10

Curls

Kroc Rows

Hanging Abs

Back Raises

Thursday, August 25, 2016

20 min Weighted Vest (62#)

Wendler Mobility

TBDL

335x5, 385x5, 435x5

Friday, August 26, 2016

20 min Airdyne

Wendler Mobility

Throws 3x5

Bench

205x5, 240x5, 270x10

Hanging Abs

Back Raises

Saturday, August 27, 2016

20 min Weighted vest (62#)

Jump Rope x 50

Wendler Mobility

Single Leg Squats (Romanian)

Back Raise 

Hanging Ab Raise

Neck Flex/Ext

Heavy Bag/B.O.B.

Cardiac/Mobility

20 min Airdyne

Wendler Mobility x 5

Hang Clean | Prowler

Saturday, August 13, 2016

Agile 8
Simple 6
Box jump 3x5
Throws 3x3

Did some accessories I haven't done in a long time while waiting to spot a couple of my daughter's squat/bench sets.

Hang Clean
5x3x135

Incline DB Press
50x10
55x10
60x10,10
80x10
I kept both exercises very light since it has been forever since I have done them.

Prowler x 10 trips

Airdyne | Mobility

Friday, August 12, 2016

20 min Airdyne
Mobility Circuit s/s with accessories.
Pushups/Back Raise/KB Snatch/Dips/Ab Wheel/DB Row

Weighted Vest

30 minute weighted vest walk

Squat | Bench

Wednesday, August 10, 2016

AM
Prowler x 10 trips 
Mobility circuit + accessories
Pull ups / hanging leg raise / curls / neck

PM

Agile 8
Jumps 3x5
Throws 3x3

Squat 
5x5x315

Bench
220x3
250x5
280x10

Deadlift (w/video) | Press

Monday, August 8, 2016

AM

20 min Airdyne

Wendler 10 mixed with some accessories.
Neck
Pull Ups
Hanging Abs

Monday, August 8, 2016

Agile 8
Simple 6
Box 3x5
Throws 3x3

Deads (3's week)
350x3
400x3
450x15 (PR)*
*This beat a PR of 430x15 from June of 2012!

Press
130x5x5

Back Raise
2x10

Curls
2x15

Airdyne

Friday, August 5, 2016

15 min Airdyne

Airdyne / Prowler

Thursday, August 4, 2016

AM
Wendler 10
20 min Airdyne
Heavy Bag / BOB
Back Raise
Ab Wheel

PM
Prowler x 10 trips (1:00 rest)

Squat | Bench

Wednesday, August 3, 2016


Wendler 10
Jumps 3x5
Throws 3x3

Squat (5's Week)
270 x 5
315 x 5
355 x 10

Bench(5x5x75%)
235x5,5,5,5,5

Back Raise
12,12

Hanging Abs
8,8

Dips
10

Rows
10

Cardiac | Combatives

Tuesday, August 2, 2016

Wendler 10

15 min Airdyne

Heavy Bag/BOB/Pad work

Deads | Press

Monday, August 1, 2016
1,000% Awesome 2-day

AM
15 min Airdyne
15 min Weighted Vest walk

PM
Wendler 10

Jumps 3x5
Throws 3x3

Deads
5x5x375

Press (5/5/5 week)
115x5
130x5
145x16 (PR)

Curls
2x15

Back Raise
2x10

Pull-ups
2x5

Hanging Abs
2x10