10/24 - 11/1

Tuesday, October 24, 2017

1 mile vest walk (#50)
4:00 x Bag/Burpees (just for fun)
4:00x Bag/BOB
Skill work: Elbows

Wednesday, October 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

Bench (SVR 3’s) 120x5, 150x5, 180x3
210x3, 240x3, 270x12 (tied PR, missed the 13th rep and barely got it to the uprights, dumb move!)

Chins x 30 total
Rows x 20 total

PM 
Prowler x 10 trips

Thursday, October 26, 2017
4:00 x 2 x Heavy Bag/BOB

Friday, October 27, 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 (SVR 5’s) 185x5, 230x5, 275x5
300x5, 345x5, 390x5, 345x5, 300x5

AB Circuit x 1 

Didn’t do dips as my arm/shoulder were bothering me from my miss on bench.

Saturday, October 28, 2017

25# vest on:
Did a 30 minutes circuit of various things

Monday, October 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

Push Press (SVR 5’s) 70x5, 85x5, 100x3
110x5, 125x5, 145x5, 125x5, 110x5

Chins x 20 total
Rows x 30 total 

No issues from last week’s bench session so that was good!

Tuesday, October 31, 2017

1 mile vest walk (#50)
PM
Prowler x 10 trips

Wednesday, November 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

SSB Squats (SVR 5’s) 140x5, 175x5, 210x3
230x5, 265x5, 300x5, 265x5, 230x5

Curls x 50 total