Hill run
x1
Pull ups
30
Ring dips
5x4
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Hill run
x1
Pull ups
30
Ring dips
5x4
Deadlift
135x10x3
225x5x3
275x2
315x3
345x3
365x3x2
315x10
Inverted row
3x6
Calf raise
1x40
Ab wheel
1x15
Front squat/back squat alternating
110x10
135x5x2
185x5x2
225x3x2
265x3x2
OHP
110x5
135x5
155x3
175x1x8
Pull ups
15
Hill run
x2
Added a couple 80% sprints on top
Pull ups
30
Ring dips
3x5
Regular dips
2x8
Band BW squats
2x20
Squat
110x10
135x10
225x5
275x3
295x3
315x3
315x5
OHP
110x5
135x5
155x3
165x1
175x1
185x1x5
Pull ups
15
Hill run
x3
Pull ups
35
Ring dips
4x5
Band bw squats
3x20
Calf raises
A bunch
Tweaked a lower lat last week doing DLs and been taking it easy since. Though the lower lat is definitely a different issue than a low back strain, it does kind of impact most things you do, espeically lifting-wise. Been rethinking heavy lifting recently and probably will dial back a bit.
Today
Hill run
x2 plus a few sprints
Band pull aparts
A bunch
Jumping jacks
4x75
Been working in these in, they are pretty good on the calves
Hill run
x2
Pull ups
20
Lower lat was still a little sore but ok
Ring dips
3x3
2x10 regular dips
Band BW squats
3x20
Jumping jacks
2x90
Squat
110x10
135x10
225x8
265x6x2
265x8
OHP
110x6
135x3x2
165x3x3
Pull ups
15
Hill run
x2
Ring dips
3x5
Pull ups
20
Hill run
x2
Pull ups
35
Ring dips
5x5
Band BW squats
4x12
Jumping jacks
4x75
Squat
110x10
135x10
225x5
275x3
295x1x10 on the minute
OHP
110x5
135x3
135x5
165x3x3
Pull ups
15
Hill run
x1
Smaller hill sprints
x3
Pull ups
30
Ring dips
3x5
Yesterday did basically the same routine as above ^^
Today:
KB snatch warmup
Deficit deadlifts
135x8
225x5x2
275x3x3
Still felt a little tender in my lower lat but wanted to get something like this in
Followed up w/a 20 minute HIIT bodyweight vid
Squat
110x10
135x10
225x3
275x3
315x1x5
275x3
OHP
110x5
135x5
155x3
175x2x4
155x5
Pull ups
20
Couple sets of ab wheel to finish
(Shorter) hill sprint
x5
Hill run
x1
Pull ups
35
Squat
110x10
135x10
225x5
275x5x3
OHP
110x5
135x5
165x3
185x1x4
Pull ups
15
Hill run
x2
Pull ups
30
Regular dips
3x8
Hip thrust
225x12
275x15x4
Need to start doing these again for a number of reasons, but tough to work in when time is tight.
Deadlift
135x10
225x5x2
275x3x2
Easing back into it
This vid (mainly for the eye candy but it is tough):
[youtube]qWy_aOlB45Y[/youtube]
Front squat
110x10
135x5
185x5
225x3
265x3x3
OHP
110x5
135x5
165x3
185x1x5
165x5
Pull ups
20
Ab wheel
2x12
Done before the sun came up.
Did a 15-20 minute jog w/a weighted backpack including 1 hill. Wasn't as taxing as I thought, but didn't want to push it so much that it impacts my knees.
Pull ups
30
Hip thrust
225x12
295x12x2
295x15
Inverted row
2x8
Squat
110x10
135x10
225x5
295x3x3
OHP
110x5
135x5
170x3
190x1x3
170x4
Pull ups
15
Hill run
x2 struggled with these, think I need to lose 10 pounds or so. Ideally 20 but that probably ain't gonna happen.
Pull ups
30
Hip thrust
225x12
295x12x4
Dips
3x8
Weather last week sucked. Mostly did kb and hiit videos.
Today:
Squat
110x10
225x5
315x3x3
OHP
110x5
135x5
155x3
175x2x3
Pull ups
10
Hill run
x1 just trying to be efficient with these and go hard up one hill instead of half assing it up 2, plus a little sprint at the end.
Pull ups
30
Hip thrust
225x12
315x12x4
Dips
3x8
Deadlift
135x10
225x3
275x3
315x3
335x3
355x3
365x1x3
315x10
Inverted row
3x6
Ab wheel
1x15
Front Squat
110x10
135x5
185x5
225x3
265x3x3
OHP
110x8
135x5
165x3
185x1x5
Pull ups
15
Pull ups
30
Hip thrust
225x15
315x20x3
These were brutal
Dips
2x10
Hill run
x1
Pull ups
30
Hip thrust
225x12
315x20x3
Dips
3x8
Deadlift
135x10x3
225x5
275x3
315x1x2
275x12
Raked leaves for 2 hours then did a kettlebell video, ended up being too wiped for deads today, didn't want to push it.
Inverted row
2x10
Ab wheel
2x12