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