Pull ups
20
Band BW squats
3x20
1x10 with a pause
Dips
1x10
1x5+45#
1x3+45#
1x12
Did a different kettlebell vid similar to the one I posted for 20 minutes
Printable View
Pull ups
20
Band BW squats
3x20
1x10 with a pause
Dips
1x10
1x5+45#
1x3+45#
1x12
Did a different kettlebell vid similar to the one I posted for 20 minutes
Squat
110x10
135x10
225x5
275x5
295x2
OHP
135x5
155x3
175x1
185x1
195x1
Pull ups
10
Single leg calf raise
3x10 each side
Pull ups
20
Hip thrust
275x15x3
Band BW squats
2x10
1x10 slow
Dips
1x10
3x3 +45#
Inverted row
3x8
Double kb snatch w/55s
3x3
Deadlift
135x10
225x5
315x5
365x1
385x1
405x1
365x5
BB row
225x5
245x5x2
Upright row
135x5x3
Sled pull sprints w/2 plates
20x25m
These were pretty easy. Probably could use another plate but my sled doesn't really have that much room for one more. Sucks because it's easier on my calves
Front squat
110x5
135x5
185x5
225x1
245x1
255x1
265x1
275x1
285x1x5
OHP
135x5
165x2
185x1x3
BTN OHP
95x5
115x5x2
Pull ups
20
Pull ups
20
Hip thrust
225x10
315x8 on the minute with a hold at the top
Nordic ham curls assisted
2x10
Dips
3x10
20 minute KB video
Squat
110x10
135x5
225x5
275x1
285x1
295x1
305x1
315x1x2
275x5
OHP
135x5
165x2
185x1x5
155x5
Pull ups
20
Pull ups
25
Band bw squats
2x20
Hip thrust
225x8
315x8x3 with a pause, on the minute
Dips
1x8
2x5 +45#
Inverted rows
2x8
Paused deficit deadlift
135x10
225x5
275x5
315x5
365x1x2
KB workout vid
20 minutes
Front squat
110x10
135x5
185x3
225x3
255x1
285x1x5
OHP
135x5
165x2
185x1
195x1x2
Deficit deadlift
225x5
275x5x2 just did this as an offset, feel like I've been becoming quad dominant
Pull ups
20
Squat
110x10
135x10
225x5
275x5x3
OHP
110x5
135x5
165x2
185x1x5
165x3
Good mornings
135x10
155x8
165x10
Pull ups
20
Pull ups
25
Band bw squats
2x20
Hip thrust
225x10
315x8x3 with a pause at the top
Dips
1x10
4x3 +45#
Nordic ham curl
2x10
Did a hill run, lasted about 15 minutes
KB snatches
A bunch, single and double w/45s and 55s
Deficit deadlift
135x5
225x5
315x3
345x3
365x3x2
365x5
BB row
235x5x2
Front squat
110x10
135x5
185x3
225x3
245x1
265x1
295x1
255x3
OHP
110x5
135x5
165x1
195x1
165x5
115x3x3 BTN
Pull ups
20
20 minute run, made it up further on my steep hills than I have before.
Pull ups
25
Dips
3x10
Lunges w/55# kb
3x8 each side
Squat
110x10
135x5
225x5
255x3
285x3
305x1
315x1x10
OHP
110x5
135x5
165x1
185x1
135x8
Good mornings
135x10
185x8x2
185x10
Pull ups
25
Hip thrust
225x10
315x8
Band BW squats
2x20
Dips
1x5
3x4 +45#
Hill run
Double kb snatch w/55s
3x5
Paused deadlift
135x5
225x5
275x3
315x3
335x3
355x3
315x10 with no pause
BB Row
225x5x3
Front squat
110x10
135x5
185x5
225x3
255x2
285x1x5
OHP
110x5
135x5
165x2
185x1x5
Pull ups
15
Double kb squat w/55s
3x10 as a burnout
Hill run again this morning. I wanted to do twice the amount I did on Wednesday but didn't even do one, kinda beat. Might be time for a light week for X-Mas.
Pull ups
25
Dips
4x8
Inverted rows
2x10
Single kb snatch w/55s
1x5
Double kb snatch w/45s
2x10
Squat
110x10
135x10
225x5
275x3
295x1
315x1
335x1
OHP
110x5
135x5
165x3x3
Pull ups
15
Good mornings
135x10
185x8x3
Just wanted to say you are the model of consistency logging your workouts. Great work and happy holidays!
[QUOTE=DCSpartan;1569435041]Just wanted to say you are the model of consistency logging your workouts. Great work and happy holidays![/QUOTE]
Hey thanks! Merry Christmas!
Deadlift
135x10
225x5
315x3
345x3
375x3
405x1
BB row
225x5x3
Front squat
110x10
135x5
185x5
225x3
255x3x3
OHP
110x5
135x5
155x5x3
Pull ups
15
Double kb squat w/55s
3x10 on the minute
Hill runs
Pull ups
25
Dips
1x8
2x3 weighted
Double kb snatch w/45s
1x8
Band BW squats
3x20
10 minute kb video
Squat
110x10
135x8
245x3x10 on the minute, beltless
OHP
135x3x10 on the minute
BB calf raise
135x10
185x10x3
135x12
Good mornings
135x10
185x10x3
Pull ups
15
Single leg calf raise
2x10 each side
Back to the grind
Double kb snatch w/55s
3x5
Paused deadlifts
135x5
225x5
275x5
315x3
345x3
Front squat
110x10
135x5
185x5
225x3
275x1x2
255x5
OHP
110x5
135x5
165x3x3
Good mornings
135x10
195x8x2
195x10
Pull ups
15
Pull ups
25
Hip thrust
225x10
315x10x3
Dips
2x10
1x5 weighted
Nordic ham curl
2x10
15 minute kettlebell video