Deadlift

Sunday, September 24, 2017

Aspire Fitness

10:30 AM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

WMCF Dynamic warm up, 10 pass throughs

Box Jumps (24")

5 rounds of 6 reps EMOM

Deadlift

5 rounds of 7 reps E2OM

35 minutes total workout

Wall Ball Shots

Saturday, September 23, 2017

Aspire Fitness

1:30 PM

Concept 2 - 10 minutes, ~2000 meters

30-20-30 Air Squat, Pass throughs, OH Squat with PVC

Jump Rope - singles, drill, doubles

Handstand Kick up and hold - 5x

Pike push-ups with feet on 2 foot box - 4 sets of 3 reps

Wall Ball Shots

5 sets of 10 reps - 14# ball to 10' target

45 minutes total workout

Front Squat

Friday, September 23, 2017

Aspire Fitness

10:45 AM

Treadmill, 5.4 mph, 1.0% incline, 10 minutes

WMCF Dynamic warm-up

Jump Rope - singles, drills, double

Front Squat

8x45#
8x65#
5x85#
5x95#
5x115#
3x135#
3x135#

40 minutes total workout

Row

Thursday, September 21, 2017

Aspire Fitness

11:40 AM

Row - 10 minutes, 100 calories

WMCF Dynamic Warm-up

Jump Rope - singles, drills, doubles

Handstand technique
3x handstand kick-ups
3x wall walk-ups

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

40 minutes total workout

Dips

Friday, September 15, 2017

Target Logistics - Williams

6:45 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

WMCF dynamic stretching

4 sets of 3 dips

25 minutes total workout

KB Swings

Wednesday, September 13, 2017

Target Logistics - Williams

5:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 3 rounds

Handstand kick-up and hold 5x

KB Swings

3 rounds of 10 reps, 35#

30 minute total workout

Deadlift

Tuesday, September 12, 2017

Target Logistics - Williams

6:55 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 3 rounds

Deadlift

3 sets of 5 reps at 135

30 minutes total workout

DB Snatch

Monday, September 11, 2017

Target Logistics - Williams

7:15 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Handstand kick-up and hold - 5x

DB Snatch

2 rounds of 8 reps (4 each arm)

30 minutes total workout

Weight 197 lbs

Back Squat

Sunday, September 10, 2017

Target Logistics - Williams County Lodge

7:15 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 1 round

Back Squat

8x65#
5x115#
4x135#

30 minutes total workout

Bench Press

Saturday, September 9, 2017

Target Logistics - Williams County Lodge

7:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 1 round

Overhead Press

8x45#
8x55#
8x65#

Bench Press

8x65#
8x115#
4x135#

30 minutes total workout

Dips

Friday, September 8, 2017

Target Logistics - Williams County Lodge

7:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Handstand kick-up and hold - 5X

Dips - 3x3

30 minutes total workout

Bench Press

Tuesday, September 5, 2017

Aspire Fitness

11:00 AM

Jump Rope - singles, drills, doubles (34 unbroken PR!!!)

Dynamic Stretching

10 Pull-ups

5 Wall Walk-ups

Bench Press

8x95#
8x115#
5x135#
2x155#

8 dips

30 minutes total workout

KB Swings

Monday, September 4, 2017

Garage Gym

2:20 PM

Jump Rope - singles, drills, doubles

Dynamic stretching, pass throughs, PVC OH Squats

Handstand Kick-up and Hold - 5x

Box Jumps

20" x 6
24" x 6 (5 min EMOM)

KB Swings

35# x 10 (5 min EMOM)

GHD Sit-ups - 3 x 5

35 minute total workout