Overhead Press

Saturday, July 29, 2017

Aspire Fitness

9:30 AM

Row - 10 min, 2000 meters

Jump Rope - singles, drills, doubles went poorly

Overhead Press

8x45#
8x55#
8x65#
5x75#

Box Jumps

6x5 to 24"

Pull-ups

1-1-1-2

Back Squat

Sunday, July 23, 2017

Target Logistics - Watford City

6:15 AM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 1 round

Back Squat

3x5x95#

Dips

5-5-3-2

30 minutes total workout

HSPU drills

Saturday, July 22, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

HSPU drills

3x kick-up and hold

3x3 piked push-ups

25 minutes total workout

HSPU drills

Tuesday, July 18, 2017

Target Logistics - Watford City

6:50 AM

Treadmill - 15 minutes, 5.4 mph, 1.0% incline

WMCF Dynamic Warm Up

HSPU drills

3x kick-up and hold

Piked push ups - 4, 3, 3

Pull-ups - 1 set of 2 with a slow lower

30 minutes total workout

Bench Press

Monday, July 17, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Bench Press

8x45
8x95
4x135

25 minutes total workout

Back Squat

Sunday, July 16, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 15 min, 5.4 mph, 1.0% incline

WMCF Dynamic warm-up

Back Squat

8x45
8x95
5x115
5x135
3x155

Push-ups - 15

40 minutes total workout

Dips

Saturday, July 15, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 15 min, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Dips - 5x3 reps

30 minute total workout

General

Friday, July 14, 2017

Target Logistics - Watford City

6:35 AM

Treadmill - 10 min, 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

HS Technique

3x kick-up
3x wall walk-up

25 minutes total workout

General

Wednesday, July 12, 2017

Target Logistics - Watford City

11:00 PM

10 minutes treadmill - 5.4 mph, 1.0% incline

Cindy - 4 Rounds

20 minutes total workout

Back Squat

Saturday, July 8, 2017

Aspire Fitness

9:00 AM

5 min Row

WMCF Dynamic Warm Up

Jump Rope - drills, 5x10 doubles

HS Technique

3x kick-up
3x wall walk-up

Box Jumps - 24" - 4x5

Pull-ups - 3-2-2-2-1

Back Squat

8x45#
8x65#
5x95#
3x135#
3x155#
1x185#

50 minutes total workout

Box Jumps

Saturday, July 1, 2017

Aspire Fitness

9:00 AM

5 minute Row

WMCF Dynamic Warm-up

Jump Rope - singles, drills, double unders (5 sets of 10)

Box Jumps - 6x5 to 24" box

Pull-ups 3x2

30 minute total workout

General

Wednesday, July 5, 2017

Home Gym

8:45 AM

10 rounds of

10 Air Squats
5 Push-ups
5 Ab-mat Sit-ups

12 minute total workout