Turkish-get-ups, Butterfly Sit-ups, Body Squats

30 Turkish Get Ups @ 45lbs barbell
Broke into Sets of 10

Then

4 Rounds
25 Sit-ups
25 Body Squats

No rest as fast as possible.  No splits.  Had running watch.  First round was well under 1 min.  Next few were a bit over.  Ended up somewhere total time of 4 min 50 or less.

Heavy Bag, Ninja Jumps, Hammer Curls w/ Caber bar, Dumbbell Hammer Grip Chest Flys, GHD’s

5 Rounds
1 min Heavy Bag
6 Ninja Jumps
20 Hammer Grip Curls w/ Caber Bar @ 45lbs
20 Hammer Grip Dumbbell Chest Flys @ 15lbs dumbbells
12 GHD’s

No splits this year.

Legs

Couplets 

3 Sets of 10 Reps 

Back Squats a to g - @ 135lbs 

Weighted Step ups @ 35lbs KB

100 Crunches 

90 Seconds Rest 

Lateral Goblet Squats @ 35lbs - 10 each leg

Suitcase Carry Walking Lunges- 10 each leg 

50/50 side Crunches 

HamString Push-ups/Russian Falls

HamString Bridge - 10 Reps each leg 

Back is quite sore.  The back Squats beat me up from the start.  Crazy aspect is that I owned these from the start last week.

4/25/17 Jump Rope, Heavy Bag, GHD’s, Weighted Elevated Lunges

4 Rounds
100 Jump Rope
2 min Heavy Bag
15 GHD’s
10/10 Weighted Elevated Lunges
1 min Rest

Turkey Trot

Girls Ran.  I walked with Missy.  Ran a little bit.  Legs are still beat from the leg workout earlier this week.

Chest/Arms

4 Sets of Couplets

4 Sets of 10
Barbell overhead Shoulder Press @ 75lbs
Dumbbell side Extensions @ 15lbs each arm
100 Crunches
90 Seconds Rest

4 Sets of 20
Hammer Curls on Caber Bar @ 45lbs
Overhead Triceps Extensions w/ Caber bar @ 45lbs
25Rt/25Lft Obliques
90 Seconds Rest

4 Sets of 20 / 10
20 - Dumbbell Hammer Grip Deep Chest Flys @ 15lbs per arm
10 - Fist in Hammer Grip position Wide Deep Push ups 10 Reps
90 Seconds Rest

4 Sets of 15 Reps
Overhead Triceps Extensions Laying on Bench Hammer Grip Caber bar @ 45lbs
Hammer Close Grip Chest Press with Caber bar @ 45lbs

Legs - The second half

2 Couplets

4 Sets of 10 Reps
Single Leg Goblet Squats to a toe other leg on bench @ 35 lbs
Weighted Calf Raises Single Leg  @ 40lbs Dumbbell
90 Seconds Rest

Then

4 Sets of 10 Reps
HamString Push ups / Russian Falls
Weighted Single Leg Bridge @ 35lbs plate

Legs - 1/2

Couplets
4 Sets of 10 Reps
A to G Back Squats to toe @ 135lbs / KB Weighted Single Leg Step-ups to a toe @ 45lbs
90 Seconds Rest

4 Sets of 10 Reps
Single Leg Ring Squats / Weighted Lunges 30lbs each arm

Had 2 more Sets of Couplets.  I shut down early.  It has basically been 3  weeks with little to no activity.  Body was beginning to fight me.  Shoulders / everything was hurting over the last week.  Just 2 days of activity leading into this and I am already feeling better.  I tried to do a jog across the weight room and my legs fought me after these two sets.  That is why I shut down.

GHS’s, Heavy Bag Carry, St. Louis Slams, Heavy Bag

5 Rounds
15 GHD’s
Heavy Bag Carry, Down and back x 2, first 3 Rounds I forgot the second down and back
20 St. Louis Slams @ 20lbs

150 Punches Heavy Bag

1 minute Rest

11/18/17 Movement at the weight room

warm up
15 GHS’s
Heavy Bag
100 Jump Rope
15 GHD’s
100 Jump Rope
20 Overhead Triceps Extensions @ 45lbs
30 Hammer Curls @45lbs
30 Hammer Grip flys
100 Crunches

11/12/17 hanging tree stand, dragging buck out of the woods

sore for days after

State Cross Country Meet

11/3/17. Walk run course for state

10/30/17 Heavy Bag, Jump Rope

30 plus minutes Heavy Bag.  Hit for 5 to 8 min then break.

After each round of combos to Bag then sets of 100 Jump Rope Singles

Legs

Triplets 3 Sets of 10 Reps

Back Squat AtoG finish to toe
Weighted suitcase Dumbbell carry lunges 10 each leg
Crunches x 100

Weighted single Leg step ups 10 steps each leg
Single Leg ring Squats 10 each leg
Butterfly sit-ups x 30

Single Leg Goblet Split Squats Toe on Bench 10 each leg
Jump Rope Singles x 100
Obliques 25 right side 25 left side

When done with above cash out

3 Sets
30 Caber bar Hammer Grip Curls @ 45lbs
20 to 30 Caber bar overhead Triceps Extensions @ 45lbs
15 Dumbbell Shrugs @ 70lbs each arm

Legs are shot from all the running yesterday.  Knees are pretty sore.

Districts @ Warrensburg

Lots of running

Girls won
Guys got 2nd

Both girls qualified individually

Legs

Couplets
3 Sets of 12 reps
Front Squats
Weighted Suitcase Carry Lunges
90 Seconds Rest

4 Sets of 10 Reps
Weighted Step ups 10rt/10lft
1 Leg Squats with rings 10rt/10lft
60 Seconds Rest

3 Sets of 15 Reps
HamString Push-ups / Reverse Jump Backs
30 Seconds Rest

4 Sets of 10 Reps
Partner Pulls - Down only
HamString weighted Arches

This one put me on the floor.  The single Leg ring Squats were rough.

10/21/17 Moving Gravel

10/20/17 Moving Gravel

10/18/17 Heavy Bag, Jump Rope, Hammer Curls, Dumbbell Tricep Press

5 Rounds
Heavy Bag
50 Jump Rope Singles
30 Dumbbell Hammer Curls
30 Tricep Overhead Extensions