Rings
Top Position Hold - 10 - 10 - 15 seconds
Assisted Dips - 7 x 3
Assisted Push Ups - 7 x 3
Planks - 20 - 25- 30 seconds
Mountain Climbers - 7 x 3

Step Ups - 25# vest - 7" - 14" x 5 minutes - 17" x 1 minute - no ankle weights so a faster pace today
Calf Raises - Vest x 45 reps
Ukrainian DL - 24K KB x 10 L&R
Euro at 52mm - 60-110-160-170-180-190-200-210-215# x 1
Sledge Levers

3-25-18
Farmers Walk 60# x 70 yards
Overhead KB Carry - 20K x 70 yards L&R
Bearhug carry - 20 kilos by 140 yeads

3-26-18
Rings
Top position hold - 10 seconds x 3
Assisted Dips - 6 x 3
Assisted Push ups - 6 x 3
Plank Holds - 30 seconds x 3
Mountain climbers - 6 x 3 each leg
2 3/8" DB @ 130 x 5 each hand
COC #1 x 10 L&R

3-27-18
Rings
Reverse Rows - 6 x 3
Assisted Pullups - 6x3
Reverse Pullups - 6x3
Jump to inverted hang - 6x3
4" pinch block @ 25# by played around some

Step Ups - 25# Vest plus 10# each leg - 7' - 14" x 5 minutes plus 17" box for one minute - good workout
Calf Raises - 25# Vest x 45 reps
Ukrainian deadlift - 20# KB x 15 L&R
COC #1 x 10 L&R
Hangboard - 7-6-5 x 10 seconds by 3

3-22-18
Bike Trainer 10 minutes
KB Press - 16K x 15 L&R
Ukrainian DL - 16K x 15 L&R
Rec Center Climbing


3-23-18
Bike Trainer - 20 minutes
ISG warm up
2 3/8" DB @ 130 x 4 L&R
Axle Rack pull - 215 - 305# x 1 x 3singles
Ring Supports - 5 breaths x 3
Sledge Levering

Woke up last night and couldn't breath - felt like my throat was swollen ??? Weird - is better since I got up and moved around. What the heck?

3-16-18
Bike Trainer - 25 minutes
2 3/8" DB @ 130#by 3 reps x 2 - Gracie x 3 reps
Hangboard - Metolius - 7-5-6 x 15 seconds x 3 sets
Up dog to sit back
Hanging L sit leg spreads - 40

3-17-18
Went to Sean's to visit
3-19 - home

3-20-18
Bike Trainer - 20 minutes
2 3/8" DB @ 130# x 3 L&R
Ukrainian DL - 16K x 15 L&R
Sledge Levering 

3-21-18
Step Ups with 25# vest and ankle weights - 7" - 14" by 5 minute each then - 17" x 3 minutes
Rings - Inverted pulls - assisted chin ups - invert to low L sits x 5
2 HP @ 52 - 60-110-160# x 6 reps
***Sissy Squat - BW x 25 ***
***G/H situps - BW x 25 ***

Lots to do today so short workout
Step ups - 25# vest to  7" and 14' boxes by 5 minutes each
Ukranian Dead Lifts - 16K KB x 10 L&R
Sledge hammer Levering
Rec Center climbing tonight

Bike Trainer - 20 minutes
Old Warm Up routine
Side Lunges - still tight inside the off leg
Rings - top supports - shaky
Euro pinch at 52mm - 60-110-175#x 5
*** Ring Lift - one hand - 300# fairly easy ***
*** OH KB Carry - 32K x one lap L&R ***

3-12-18
Bike Trainer 20 minutes
2 3/8" DB at 130# x 3 L&R - Gracie x 1 L&R
KB 2 Hand Swings - 16K x 40

3-13-18
Step Ups 25# Vest - 7-14-17" x 3 minutes each - left knee a little wonky
***KB Push Press - 2 x 16K x 25***
KB Snatch - 12K x 25 L&R
Ab Wheel on knees -10 reps x 2 with a 3 breath hold - hard
KB 2 hand swing - 24K x 30

3-10-18 Cub Scouts at Climbing Wall about 30 kids and 30 adults - busy day

3-11-18
Low back still hurting
One Arm Overhead KB Carry - 16K x one lap L&R
Bearhug Carry - 20K plate x one lap
Farmers walk - 2 x 55# Dumbbells x one lap
Calf Raises - 25# vest x 40 reps
Painting long jump take off boards now

Low back messing with me today
Step ups with ankle weights and 25# vest 9-13-17 x 4 minutes
24" Box by 2 minutes
2 3/8" DB @ 130 x 5 L&R
Gracie x 4 right and 3 left
Hang Board - Metolius 7-5-6 x 10 - 10 - 5 seconds
Up dog to sit back

Bike Trainer - 10 minutes
KB Snatch - 16 - 12 - 8K x 15 each L&R
KB Swings - 32K x 25 reps
Sledge Choke Work
*** Reverse Bend of 1/4 x 6" Grade 5 bolt ***
***Then finished it Double Overhand***

3-5-18
Bike Trainer - 20 min
2 3/8" DB @ 120# - x 10 L&R
Gracie x 1 L&R
2 3/8" Barbell @ 245 x 3
2 Hand swings- 32 K KB x 25
ARC My wall - 15 min

3 - 7 -18
Step Ups - 25# vest - 9-13-17x4 minutes no break
24" box 3 minutes - good workout
DB Curls - 50# x 5 x 2
2 HP - 60 - 110 - 170# x 5 reps

Overhead KB Carry - 24K x one lap L&R
Farmers walk - 2x45# DBs x one lap
Bearhug Carry - 20K Bumper x one lap
Calf Raises - 25# vest x 45 reps
2HP @ 52 - 60-110-160# x 5 each

Step Ups - 25# vest - 9" - 13" - 17" - 24" by 2 minutes each - did a little faster pace today - still trying to do a walking pace, not jogging - preparing for the stairmaster at Seneca Rocks
Side Lunges - BW x 5 L&R x 2 sets holding the stretch - off leg didn't hurt so much
DB Curls - 45# done both hands at same time x 10 reps
Hanging L-Sit leg spreads - 40 reps pretty easy today

Bike Trainer - 20 minutes - very easy
2 3/8" DB at120# x 6 each hand - Gracie x 3 each hand - 2 3/8" Barbell at 225# x 5
***2 3/8" Barbell at 275# x 1 ***
Hang board - Metolius - 7-5-6 x 5 breaths on then on x 3
***Rack Pull - 225-315-405-495-600# x 1 (fairly short pulls) ***
65# Dumbbell Curls - Nope

Legs are dead - I think I went into the step ups and bike trainer too fast
Step Ups - 25# vest - 9" x 4 minutes - 13" x 4 minutes - 17" x 4 minutes
KB Snatch - 16K x 15 reps L&R
KB 2 Hand Swing - 32K x 20
Euro 2 hand pinch at 52mm - 60-110-160-210# x 1
ARC on my climbing wall later today