Bench Press

Saturday, December 30, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.2 mph

Cindy - 2 Rounds

Bench Press

8x95
6x115
5x135
3x145

25 minutes total workout

Dips

Friday, December 29, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 5.0 mph, 1.0% incline, 10 minutes

Cindy - 2 Rounds

3x Handstand Kick-ups

3x5 Dips

25 minutes total workout

Deadlift

Thursday, December 28, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.0 mph

Cindy - 3 Rounds

Deadlift

3x5 reps at 135#

Bench Press

Saturday, December 23, 2017

Aspire Fitness

8:30 AM

Treadmill - 7 + 3 min, 1.0% incline, 5.0 mph

Pass throughs, bear crawl

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

Hang in false grip (3x3 seconds)

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

Bench Press

8x95#
7x115#
5x135#
3x155#
3x155#

Walking Lunges

Wednesday, December 20, 2017

Aspire Fitness

8:10 AM

Treadmill - 5 min, 5.0 mph, 1.0% incline

Jump Rope - singles, doubles, drills

Hang with false grip

Pull-ups

6x10 yards walking lunges

40 minutes total workout

Handstand Kick-ups

Monday, December 18, 2017

Aspire Fitness

8:10 AM

Row - 10 min

WMCF Dynamic warm-up, Pass Throughs, PVC OH Squats

Handstand Kick-ups 3X
Wall Walk-ups 3X

Pull-ups 5x2

Box Jumps

5x6 jumps to 24" box

False grip hangs

40 minutes total workout

General

Sunday, December 11, 2017

Target Logistics - Judson

6:20 PM

Treadmill - 10 min, 5.0 mph, 1.0% incline

Cindy - 2 Rounds

20 minutes total workout

Deadlift

Wednesday, December 6, 2017

Target Logistics - Williams

5:50 PM

Treadmill - 10 min, 5.0 mph, 1.0% incline

Cindy - 2 Rounds

HS Kick-ups - 3x

Deadlift

3x5x135#

35 min total workout

Bench Press

Monday, December 5, 2017

6:10 PM

Target Logistic - Williams

Treadmill - 1.0% incline

4x 5 min (2 min walk, 3 min 5.0 mph)

Bench Press

8x45
8x95
5x115
5x135
3x155

30 minutes total workout

KB Swings

Sunday, December 3, 2017

Target Logistics - Williams

2:40 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 2 Rounds

Dips

4-3-3

KB Swings

3x10 (35#)

Back Squat

Saturday, December 2, 2017

Target Logistics - Williams

6:05 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 1 round + 15 air squat, 10 push-ups

Back Squat

8x45
8x65
5x95
5x115
3x135

30 min total workout

General

Friday, December 1, 2017

Target Logistics - Williams

5:55 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 3 rounds

25 minutes total workout