Top Position Hold - 20-20-20 seconds
Assisted Dips - 10 x 3
Assisted Push Ups - 11 x 3
Planks - 30-30- 30 seconds
Mountain Climbers - 60 straight
ISG - 1 and 3 thru 10 x 5 - 1&11-12 x 1
COC #1 -1.5 -2 x1 L&R - 2.5x1 R - miss left

4-28-18
Thomas Track Meet

4-29-18
ARC my climbing wall - two 20 minute sessions - not climbing very well - way too much arm pulling but a good pump anyway
Rumble Roller
Stretching

Step Ups - 7 - vest - 2x10# ankle wts - 2x50# DBs - 145# total- 4 minutes
4" 25# vest - vest - 2x10# ankle wts - 45# total - 4 minutes 
Step Ups - 17 " - 25# vest 25# total - 4 minute
24" no weight - 4 minutes
Ukrainian DL - 15 KB x 10 L&R + both
Calf Raises - 25# vest until pumped with stretching holds at the bottom each rep
Hang Board - Metolius - 7-5-6 x 10 seconds each x 5 sets

4-23-18
Top Position Hold - knees up to chest - 15-15-20 seconds
Assisted Dips - 9 x 3
Assisted Push Ups - 9 x 3
Planks - 20-20- 30 seconds
Mountain Climbers - 60 straight
Axle Rack Pull - 125-215-305 x 5
COC #1 x 5 L&R x 3

4-24-18
PVC
ARC for 20 minutes

4-25-18
Reverse Rows - 10x3
Assisted Pull ups - 10 x 3
Reverse Pull Ups - 6x3 - getting much longer lock offs at the top
Jump to inverted hang - 6x3
Levering - all dorections

4-22-18
Step Ups - 7 & 14" 25# vest - 2x10# ankle wts - 2x35# DBs - 115# total - 2 minutes each
Step Ups - 17 " - 25# vest - 2x10# ankle wts - 2x35# DBs - 115# total - 1 minute
17" was hard
Knee Raises - 10# ankle weights - 10 each leg - tried to touch chest but failed
Ukrainian DL - 32K KB x 20
Calf Raises - 25# vest until pumped with stretching holds at the bottom each rep
Arch over exercise ball for my back
Hang Board - Metolius - 7-5-6 x 10 seconds each x 5 sets

4-18
Top Position Hold
Assisted Dips
Assisted Push ups
Jump to invert

4-19
Bike Trainer
Calf Raisees
ARC my wall - 20 min
2 3/8' B @ 120 - 4 breath holds L&R x 2
IM Axle rack pull - 125-215-305

4-20-18
Reverse Rows
Assisted Pullups
Reverse Pullups
Jump to Inverted Hang
2 hand pinch up to 200 - then 210x fail

4-12-18
Bike Trainer 20 minutes

4-13-18
Top Position Hold
Assisted Dips
Assisted Push ups

Plank
Mtn climbers

4-14-18
Climbed all day at New River

4-15-18
Bike Trainer
4" Pinch
2 3/8" DB
Gracie
ISG
Calf Raises - stretches

4-16-18
Reverse Rows
Assisted Pullups
Reverse Pullups
Jump to Inverted Hang
ISG

4-17-18
Step Ups - vest - 7"-14"x 5 minutes each - 17" x 2 minutes
Ukrainian DL - both hands at once - 32K x 15 x 2
Calf Raises
Euro at 52 - cleaned euro totally - no chalk - 60-110-160-180# x 1
4" Pinch Block - 50#

Rings
Reverse Row - 8x 3
Assisted Pullups - 8x 3
Reverse Pullups - 8x 3
Jump to Inverted Hang - 7 x 3
Rear Lever - one leg extended - did a sort of bicycle leg motion
Sledge Levering

Step Ups
7" - 25# vest + 2-10# ankle weights + 2-20# dumbbells
14" 25# vest + 2-10# ankle weights + 2-10# dumbbells
17"  25# vest + 2-10# ankle weights
21" 25# vest
24" @ BW
2 Minutes each - pretty good workout - it's the ankle weights that get me
Ukrainian dead lifts - 24K KB x 20 reps L&R
Calf Raises - 25# vest x 30 x 2
Euro at 52 - 60-110-10-180-200# x 1 each
2 3/8" dumbbell @ 130 - 2 reps L&R
Gracie x 2 reps L&R

Farmers Walk - 60# DBs x 70 yards
OH KB Carry - 16K x 70 yards L&R
Bearhug carry - 45# plate x 70 yards
ARC my climbing wall - 15 minutes

Rings
Top Position Hold - 15-15-20 seconds
Assisted Dips - 10 x 3
Assisted Push ups - 10 x 3
Planks - 60 seconds
Mountain climbers - 10 L&R x 3
Sledge Levering

Rings
Reverse Rows - 9 x 3
Assisted Pullups - 9x3
Jump to inverted hang - 9 x 2 - 8 x 1
4" Pinch Block - 45# x 5 L&R

Resting HR of 56 this morning - probably should have taken another day off but instead did
Step ups with just the 25# vest - no ankle weights - it's the 10# ankle weights that kick the crap out of me.
7" x 3 minutes - 14" x 2 - 17" x 1 - 14" x 2 - 7" x 3 - 21" x 1 minute - max HR of 122 - Ave of 110bpm
Ukrainian DL 24k KB x 20 L&R - 111 max HR - return to under 100 bpm was 1 min - 13 secs
Calf raises - vest x 45 reps

4-3-18
Bike Trainer - 20 minutes
Rings - top position hold - 15 seconds x 3
Assisted Dips - 8 x 3
Assisted Push ups - 8 x 3
Planks - 30 seconds x 3
Mountain Climbers - 8 x 3

4-4-18
Resting heart rate was about 20 beats higher than normal so I cancelled step ups - Ukrainian DL etc and just did some grip stuff.  Looks like a deload or three is in order
Euro at 52 - 60-110-160-180-200x miss
4" pinch block - 25-35-45# x 3 L&R
2 3/8" DB @ 130 x 2 L&R
Gracie x 1 x 2 L&R
ISG - up to 1 & 11 left and 1 & 12 right
Hanging L sit leg spreads - 40 reps

3-30-18
Rings
Reverse Rows - 6 x 3
Assisted Pullups - 6x3
Reverse Pullups - 6x3
Jump to inverted hang - 6x3

3-31-18
Step Ups - 25# vest and 10# Ankle weights 
 7"-14" x 4 min - 17" x 2 minutes
Ukrainian DL - 24K KB x 15 R&L

4-2-18
Rings
Reverse Rows - 7 x 3
Assisted Pullups - 7x3
Reverse Pullups - 7x3
Jump to inverted hang - 6-7-8
Calf Raises Vest x 40