Saturday, September 10, 2016
1 mile 62# vest
Jump Rope x 50
Wendler Mobility
Back Raises 3x20
Step Ups 15,10,10
HLR 3x10
Neck 3x20
Press Down 3x20
Saturday, September 10, 2016
Friday, September 9, 2016
Weight Vest | Mobility
Friday, September 9, 2016
20 min 62# vest
Jump Rope x 50
Wendler Mobility
KB Snatch 10,15
Single leg squat 2x10
Ab Wheel 2x15
Front Plate Raise 2x10
20 min 62# vest
Jump Rope x 50
Wendler Mobility
KB Snatch 10,15
Single leg squat 2x10
Ab Wheel 2x15
Front Plate Raise 2x10
Thursday, September 8, 2016
Cardiac | Mobility
Thursday, September 8, 2016
20 min Airdyne
Jump rope x 50
Wendler Mobility
Back raises 3x15
Step Ups 3x10
HLR 3x10
Neck 3x15
Press downs 3x15
20 min Airdyne
Jump rope x 50
Wendler Mobility
Back raises 3x15
Step Ups 3x10
HLR 3x10
Neck 3x15
Press downs 3x15
Wednesday, September 7, 2016
TBDL | Bench
Wednesday, September 7, 2016
PM
Wendler Mobility
Box 3x5
Jump 3x3
TBDL (4" deficit)
5 sets of 10 x 180
Bench
5 sets of 10 x 180
PM
Wendler Mobility
Box 3x5
Jump 3x3
TBDL (4" deficit)
5 sets of 10 x 180
Bench
5 sets of 10 x 180
Weighted Vest | Mobility
AM
1 mile 62# Vest
Jump Rope x 50
Wendler Mobility
KB Swings x 60 total
Ab Wheel x 50 total
Curls x 50 total
DB rows x 60 total
1 mile 62# Vest
Jump Rope x 50
Wendler Mobility
KB Swings x 60 total
Ab Wheel x 50 total
Curls x 50 total
DB rows x 60 total
Tuesday, September 6, 2016
Cardiac | Mobility | Combatives
20 min Airdyne
Jump Rope x 50
Wendler Mobility
Back Raises 3x15
Split Squat 3x10 (w/hold)
HLR 3x10
Neck Flex/Ext 2x15
Heavy Bag / B.O.B + drills with Gavin
Jump Rope x 50
Wendler Mobility
Back Raises 3x15
Split Squat 3x10 (w/hold)
HLR 3x10
Neck Flex/Ext 2x15
Heavy Bag / B.O.B + drills with Gavin
Monday, September 5, 2016
Cardiac | TBDL | Press
AM
1 mile #62 vest
Jump Rope x 50
Wendler Mobility
Back Raises | 50 total
Ab Wheel | 50 total
Pull Ups (bwt/assist) | 50 total
Dips (but/assist) | 50 total (I hated to do assisted dips but a friend talked me into doing one of those climb the wall with pegs in the hole things. Lots of fun but for some reason both my elbows were killing me today).
PM
Agile 8
Box Jump 3x5
Throws 3x3
TBDL (BBS)
10 sets of 5 x 260
Press (BBB)
5 sets of 10 x 105
TBDL and Press were both very fast and easy - just as they should be.
1 mile #62 vest
Jump Rope x 50
Wendler Mobility
Back Raises | 50 total
Ab Wheel | 50 total
Pull Ups (bwt/assist) | 50 total
Dips (but/assist) | 50 total (I hated to do assisted dips but a friend talked me into doing one of those climb the wall with pegs in the hole things. Lots of fun but for some reason both my elbows were killing me today).
PM
Agile 8
Box Jump 3x5
Throws 3x3
TBDL (BBS)
10 sets of 5 x 260
Press (BBB)
5 sets of 10 x 105
TBDL and Press were both very fast and easy - just as they should be.
Sunday, September 4, 2016
Cardiac | Mobility
Sunday, September 4, 2016
1 mile 62# weighted vest
Jump Rope x 50
Wendler Mobility
Back Raises 15,15
Split Squat 5,5 (10 count hold)
HLR 10,10
Neck Flex/Ext 15,15
1 mile 62# weighted vest
Jump Rope x 50
Wendler Mobility
Back Raises 15,15
Split Squat 5,5 (10 count hold)
HLR 10,10
Neck Flex/Ext 15,15
Saturday, September 3, 2016
Bench | Cardiac | Mobility
Saturday, September 3, 2016
1 mile 62# vest
Jump Rope x 50
Wendler Mobility
Back Raises (weighted) 10,10
Split Squat 5,5
HLR 10,10
Neck 15,15
Bench (3's week)
225x3
255x3
285x7
Thursday, September 1, 2016
Cardiac | Mobility
Thursday, September 1, 2016
1 mile 62# weighted vest
Jump Rope x 50
Wendler Mobility
Back Raises 15,15
Split Squat 5,5 (10 count hold)
HLR 10,10
Neck Flex/Ext 15,15
1 mile 62# weighted vest
Jump Rope x 50
Wendler Mobility
Back Raises 15,15
Split Squat 5,5 (10 count hold)
HLR 10,10
Neck Flex/Ext 15,15
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