Deads

Saturday, September 30, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deads (5's week - 3's pro ladder) 200x5, 250x5, 300x3
325x3, 375x3, 425x3, 375x3, 325x3

Dips x 50 total

Combatives

Friday, September 29, 2017

Combatives

5x2:00 rounds + Skill work on bag/BOB

Bench

Thursday, September 28, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (3's wk) 130x5, 165x5, 195x3
230x3, 260x3, 295x7 (pr), 325x2 (pr)

Chins x 20 total
Rows x 30 total

Prowler

Tuesday, September 26, 2017

Prowler x 10 trips

SSB Squats

Monday, September 25, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

SSB Squat (531 wk) 155x5, 195x5, 235x3
290x5, 330x3, 370x2(pr), *415x1 (all-time PR)

Curls x 50 total

Weighted Vest | Combatives

Sunday, September 24, 2017

1 mile weighted vest (#50)

Ab Circuit x 1

Combatives w/son - Block and Parries

Deadlifts

Friday, September 22, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deads (531 week) 200x5, 250x5, 300x3
375x5, 425x3, 475x2 (pr)*
505x1 (pr)*

Dips x 50 total

Weighted Vest | Combatives

Thursday, September 21, 2017

1 Mile weighted vest (#50)

Combatives drills
2 x 4:00 tabata rounds on heavy bag/BOB

PM
Prowler x 10 trips

Bench

Wednesday, September 20, 2017

AM
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (531 week) 130x5, 165x5, 195x3
245x5, 280x3, 310x5 (pr)
Jokers 325x1, 350x1 (pr)

Chins x 20 total
Rows x 30 total

PM

Prowler x 10 trips in 15 minutes

Prowler

Prowler x 10 trips in 15 minutes. It was painfully obvious how long it has been since I've done Prowler.

Combatives Training

Tuesday, September 19, 2017

Skill work on focus pads.

2xTabata rounds

Ab Circuit x 1

SSB Squats

Monday, September 18, 2017


Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

SSB Squat (5's week) 155x5, 195x5, 235x3
255x5, 290x5, 330x8 (pr)

Curls x 50 total

Deadlift

Thursday, September 14, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deads (5's) 200x5, 250x5, 300x5
325x5, 375x5, 425x12 (pr)

Dips x 50 total

Weighted Vest

Wednesday, September 13, 2017

1 mile weighted vest (50#)

Bench

Tuesday, September 12, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (5's) 130x5, 165x5, 195x3
215x5, 245x5, 280x9 (pr)

Pull ups x 20 total
Rows x 30 total

Weighted Vest

Monday, September 11, 2017

1 mile weighted vest (#50)

Combatives

Sunday, September 10, 2017

Mobility
Ab Circuit x 1
Combatives

SSB Squat

Saturday, September 9, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

SSB Squat (3's) 155x5, 195x5, 235x3
270x3, 310x3, 350x4 (pr)

Curls x 50 total

Weighted Vest

Friday 9.8.17

1 mile vest #50
mobility work

Weighted Vest | Combatives

Thursday, September 7, 2017

1/2 mile weighted vest (50#)
mobility
1/2 mile weighted vest (50#)
mobility
Core circuit x 1
Combatives x 2 x 4:00 (tabata)

Deads

Wednesday, September 6, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deads 200x5, 250x5, 300x3
350x3, 400x3, 450x3

Dips x 50 total

Bench

Monday, September 4, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (3's week) 130x5, 165x5, 195x3
230x3, 260x3, 295x6(pr)

Chins x 20 total
Rows x 30 total

Weighted Vest | Combatives

Sunday, September 3, 2017

1 mile vest walk #50
Mobility
Combatives

Weighted Vest | Combatives

Saturday, September 2, 2017

2 mile vest walk #30
Mobility
Combatives

SSB Squats

Friday, September 1, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Power Clean 95x3,3,3

SSB Squats* (531 week) 140x5, 175x3, 210x3
265x5, 300x3, 335x4 (pr), 370x1 (pr)

DB Curls x 50 total