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