Deadlift

Wednesday, August 30, 2017

Aspire Fitness

8:10 AM

Concept 2:  5 minutes, just under 1000 meters

WMCF Dynamic warm-up

Jump Rope - singles, drills, doubles (did not go so well)

Deadlift

6+2 x 95#
6+2 x 135#
4 x 185#
3 x 185#

40 Abmat sit-ups

40 minutest total workout

Back Squat

Friday, August 25, 2017

Aspire Fitness

2:30 PM

Jump Rope - singles, drills, doubles (31 unbroken PR!!)

WMCF Dynamic Warm-up

Handstand Kick-up and Hold 5x

Back Squat

8x45#
8x65#
8x95#
4x135#
4x135#

Pull-ups 6x

Burpee Box Jump Overs

3x4 reps

40 minutes total workout

Overhead Press

Thursday, August 24, 2017

Aspire Fitness

11:00 AM

Row - 10 minutes

Jump Rope - singles, drill, doubles

WMCF Dynamic warm-up

Wall Walk-ups 3x

Overhead Press

8x45#
7x55#
3x5x65#

35 minutes total workout

Handstand Kick Up

Saturday, August 19, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Jump Rope - singles, drills, doubles (~40)

Handstand Kick-ups - 3x

WMCF dynamic warm-up

Downward dog hold

30 minutes total workout

General

Friday, August 18, 2017

Target Logistics - Watford City

6:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 Rounds

20 minutes total workout

Back Squat

Monday, August 14, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Back Squat

8x45#
8x95
5x115
5x135
4x155
3x155

20 minutes total workout

Bench Press

Sunday, August 13, 2017

Target Logistics - Watford City

6:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Bench Press

5x45
5x95
5x115
5x135
5x155
1x175

Land Mine - 45# bar

2 rounds of:

8 overhead press each arm
12 torso twists

30 minutes total workout

Dumbbell Snatch

Saturday, August 12, 2017

Target Logistics - Watford City

6:45 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Jump Rope - singles, drills, doubles

WMCF dynamic warm-up

Handstand kick-up and hold 3x

Dumbbell Snatches

3x8 reps (4 each arm) 35# DB

30 minutes total workout

Thrusters

Friday, August 11, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 5.4 mph, 1.0% incline, 10 minutes

Jump Rope - singles, drills, doubles, 5 minutes

S2O - 8x45#
FS - 8x45#
Thrusters - 3x8x45#

30 minutes total workout

General

Thursday, August 10, 2017

Target Logistics - Watford City

6:15 PM

Treadmill - 10 min, 1.0% incline, 5.4 mph

WMCF Dynamic warm-up

2 Rounds Cindy

25 min total workout

Burpee Box Jump Overs

Tuesday, August 8, 2017

Aspire Fitness

9:00 AM

Row - 5 minutes, 53 calories

WMCF Dynamic Warm-up

Burpee Box Jump Overs

10 rounds of 5 reps every 90 seconds (18" box)

30 minutes total workout

Front Squat

Monday, August 7, 2017

Aspire Fitness

4:30 PM

Jump Rope - singles, drills, doubles

Front Squat

8x45#
8x65#
6x85#
5x95#
4x105#
3x115#
1x135#

3x HS kick-up/hold
3x Wall Walk-up

5x Pull-ups

30 minute total workout

Bench Press

Sunday, August 6, 2017

Aspire Fitness

7:30 AM

Tennis with Rob - 5 games, 4-1, called for rain

8:30 AM

Rower - 5 minutes

30 pass throughs
20 PVC OH Squats

Pull-ups/Dips

2-2
2-3
2-3
2-3
2-3

Bench Press

8x45
8x95
5x115
5x135
3x155

Afternoon bike ride

Deadlift

Thursday, August 3, 2017

Aspire Fitness

4:00 PM

Jump Rope

singles, drills, doubles, 3 sets at 10+ unbroken

HSPU technique

3x kick-up and hold
3x wall walk-ups

Pull-ups

2-2-2-2-2

Deadlift

8x135#
3x3x185#

Back Squat

Tuesday, August 1, 2017

Home Gym

9:00 AM

5 Rounds of
15 air squats
10 push-ups
10 abmat sit-ups

10 minutes total workout

Aspire Fitness

11:00 AM

Jump Rope - singles, drills, doubles

Back Squat

8x45#
8x65#
8x95#
5x135#
5x155#
3x165#

Pull-ups

3-2-2-2

Dips

4-3-3-3-3

30 minutes total workout