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