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Group A
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Hang High Pull
- 45 lb x 10 reps 41
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Snatch Grip Behind the Neck Press
- 45 lb x 10 reps 69
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Overhead Barbell Squat
- 45 lb x 10 reps 55
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Stiff Leg Barbell Good Morning
- 45 lb x 10 reps 27
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Group A
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Jump Rope
- 00:03:30 21
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Walkout
- 4 reps 8
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T Push-Up
- 4 reps 21
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Hyperextension
- 4 reps 5
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Squat Stretch
- 00:00:20 5
- 00:00:20 5
- 00:00:20 5
- 00:00:20 5
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Body Weight Lunge
- 4 reps 6
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Band Pull Aparts
- 30 reps | 1/2-inch band 25
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Shoulder Dislocation
- 10 reps 5
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Side Lunges
- 10 reps 48
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Group C
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Hand Release Push Up
- 15 reps 29
- 15 reps (PR) 29
- 14 reps 27
- Decided to go back to 40/20 intervals this time around. I never had clean reps at the end and couldn't transition over. As a result I went a little heavier (the 25# KBs are in a different room now. It sucks)
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One-Leg Romanian Deadlift
- 60 lb x 11 reps 61
- 60 lb x 12 reps 62
- 60 lb x 13 reps (PR) 63
- I actually managed 2 less reps on the right side during the interval, so made up for them by doing 4 more after the fact
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Alternating Kettlebell Row
- 30 lb x 12 reps (PR) 51
- 30 lb x 10 reps 49
- 30 lb x 9 reps 49
- By the last round my lower back just wouldn't hold me up anymore :/ Need to strengthen that bugger
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Group D
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Burpee
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 1 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- 2 reps 5
- burpee broad jumps. This was done as 4x 2min AMRAP with about 60s between rounds
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Long Jumps
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
- 2 jumps | 45 in 11
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Kettlebell Thruster
- 30 lb x 3 reps 47
- 30 lb x 3 reps 47
- 30 lb x 3 reps 47
- 20 lb x 3 reps 44
- 20 lb x 3 reps 44
- 20 lb x 3 reps 44
- 20 lb x 3 reps 44
- 20 lb x 3 reps 44
- 20 lb x 3 reps 44
- 20 lb x 3 reps 44
- 20 lb x 3 reps 44
- 20 lb x 3 reps 44
- 20 lb x 2 reps 37
- Had to drop in weight after the first round cuz I was struggling way too much on the thrusters and the weight was taking me off my feet on the swings.
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Double Kettlebell Swing
- 30 lb x 4 reps 37
- 30 lb x 4 reps 37
- 30 lb x 1 reps 21
- 20 lb x 4 reps 33
- 20 lb x 4 reps 33
- 20 lb x 4 reps 33
- 20 lb x 4 reps 33
- 20 lb x 4 reps 33
- 20 lb x 4 reps 33
- 20 lb x 4 reps 33
- 20 lb x 4 reps 33
- 20 lb x 4 reps 33
- These were outside the body swings. Kind of awkward
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Hollow Rock
- 15 reps 23
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Hanging Knee Raise
- 16 reps 5
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Chin-Up
- 4 reps | assisted | 60 lb 14
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Push-Up
- 15 reps 48
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Group E
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Barbell Bench Press
- 45 lb x 6 reps 51
- 65 lb x 5 reps 55
- 85 lb x 5 reps 62
- 105 lb x 3 reps 57
- 115 lb x 3 reps 61
- 120 lb x 3 reps 63
- 120 lb x 3 reps 63
- 120 lb x 3 reps 63
- 122.5 lb x 3 reps 65
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Standing Calf Raise
- 15 reps | weighted | 260 lb 13
- 13 reps | weighted | 260 lb 11
- 12 reps | weighted | 260 lb 10
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Isolateral Plate Loaded Row
- 25 lb x 12 reps 28
- 45 lb x 15 reps 33
- 70 lb x 10 reps 37
- 70 lb x 12 reps (PR) 38
- High row version. Not sure I liked them as the handles come down away from your body and I couldn't get a comfy grip/my shoulder not to pinch when i was doing full ROM. But I wanted to switch it up a bit. Also did it one arm at a time
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Running (treadmill)
- 00:15:24 | 1 mi | 3.9 mph | 157 BPM | 7.8 % 110
- average speed is low as hell, but I was playing around with the incline and speed and did some intervals where I was at 15 incline, and 10, and then running at 8-9mph at 5 incline... had to walk in between to catch my breath so,...