Sunday, March 11, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20
Jumps 3x3
Deadlift (OG, 5s)
300x5, 345x5, 390x5
531 Ab Circuit x 1
Monday, March 12, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20, Shoulder Horn x 15
Mobility x 3, Throws 3x3
Press (OG, 5s)
115x5, 130x5, 145x5
Chins x 5,5,4
Dips x 10
Strained my neck so had to cut things a bit short. It was fine the next day.
Thursday, March 15, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20, Shoulder Horn x 15
Mobility x 3, Throws 3x3
Press (OG, 5s - re do session from 3/12)
115x5, 130x5, 145x5
Conditioning: Bag/Bob 2x3:00 + Airdyne 2x5:00
Saturday, March 17, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20
Jumps 3x3
Power Clean (3s Pro)
135x3, 150x3, 170x3
Hang Clean (3x3xSSL)
150x3,3,3
Sunday, March 18, 2018
Conditioning: Combatives 2:00x3 rounds
Monday, March 19, 2018
1 mile 50# vest
Tuesday, March 20, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20
Jumps 3x3
Squat (OG, 5s)
245x5, 280x5, 315x5
531 Ab Circuit x 1
Wednesday, March 21, 2018
1 mile suburban Fartlek running
Thursday, March 22, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20, Shoulder Horn x 15
Mobility x 3, Throws 3x3
Bench (OG, 5s)
215x5, 245x5, 280x9 (pr)
Pull Ups x 21 total
#50 vest x 1 mile
Saturday, March 24, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20
Jumps 3x3
Deadlift (OG, 3s)
320x3, 365x3, 410x3,3
531 Ab Circuit x 1
Sunday, March 25, 2018
5x2:00 HeavyBag/Bob
50# Vest x 20:00
Monday, March 26, 2018
Face Pulls x 20, Pullapart x 20, Dislocates x 20, Shoulder Horn x 15
Mobility x 3, Throws 3x3
Press (OG, 3s)
120x3, 140x3, 155x12(pr)
Rows 3x10
Airdyne sprints :10/:50 x 10
Tuesday, March 27, 2018
Combatives skills: Front grab to: finger lock, wrist lock, arm bar
#50 vest walk x 2 miles (30:00)
Wednesday, March 28, 2017
Face Pulls x 20, Pullapart x 20, Dislocates x 20
Jumps 3x3
Power Clean (3s Pro)
140x3, 160x3, 180x3
Hang Clean (5x3 SSL)
160x3,3,3,3,3
Dips 3x10
Combatives: 5x2:00 Heavy Bag/BOB
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