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