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