12/18/17 - 1/3/18

December 18, 2017

9 mile hike with 30# weighted vest. We were vacationing and the coffee shop over the river and through the woods seemed a lot closer than it actually was. The best part, we arrived at 3:05pm, the coffee shop closed at 3:00pm.

December 23, 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 (531 Advanced 3’s week) 95x5, 125x5, 155x5, 190x3, 225x3

265x3,3,3,3,3

Press

120x10,10,10,10,10

Chins x 30 total

21’s x 21,21,21

Sunday, December 24, 2017

Combatives rounds 4:00x5

Monday, December 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

Deadlift (531 Advanced 1’s) 190x5, 235x5, 280x5, 335x1, 405x1

445x1,1,1,1,1

SSB Squat

275x10,10,10,7

My legs started cramping on the 4^th set so I called it. When I say legs I mean quads, hams, and glutes.

Dips x 50 total

531 Ab Circuit x 1

Saturday December 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

Press (531 Advanced 1’s) 70x5, 90x5, 105x5, 115x3, 135x3, 150x1

170x1,1,1,1,1

Incline DB Press 5x10

DB Row 5x10

Monday, January 1, 2018

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

Squat (531 Advanced 1’s) 135x5, 165x5, 200x3, 250x1, 280x1

315x1,1,1,1,1

Nice to be using the straight bar for squats again. TM is very low but…..

Deficit TBDL 160x5, 250x3

300x10,10,10,10,10

Curls x 50 total

531 AB Circuit x 1

Tuesday, January 2, 2018

Just some mobility

Wednesday, January 3, 2018

1 mile #50 vest walk + mobility