Semi Nietzsche and DB combo 2 etc

Open-

Semi F N:
Squat-presses/good- mornings/ farmer's walk; 5 of each, 4 sets

85 lbs for FSs and GMs
pair of 70 lb DBs for farmer's walk- 35-40 ft.

Alternating Turkish Get Up, windmill on top/swings; 5 reps (that’s both sides per rep).
2 rounds.

TGUs and windmill: pair of 30 lb DBs
Swings: 45 lb DB

PT: TFL and shoulder strength stuff

Release

Prog 6 day 3 variation

Open-

Deadlift walks. Grabbed a pair of 70 lb DB’s. Deadlift them 6 times and then walk with them about 35 feet, only to deadlift them again 6 times. 20-30 sec breaks

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 7 per side, followed by 7 bent rows, then 5 squat presses with the same pair of dumbbells. long breaks of rest. 4 sets.

Buelers- 35 lbs

Bent rows & squat presses- 40 lb DBs.

PT: TFL and shoulder strength

15 mins brisk wak on incline.

Release

Prog VI day 2 variation

Open-

Extended warm-up: Alternating Turkish Get Up/windmill: 5 reps (that’s both sides per rep)
2 rounds with a 35 lbs DB

Pushups/overhead press: 5 Pushups, 5 overhead presses- 4 sets

Used 100 lbs for overhead press (mine were more like jerk presses)

Bar Thruts/Plank. 10 reps per side/30 second hold. 15 second rest. 3 sets

Used 60 lbs DBs for BTs.

Burpee challenge. Our goal: eventually start with the number 10, and in consecutive sets work down to 1 (10,9,8 etc) with a 30 second rest between sets.

Started with a set of 7, then sets of 6, 5, 4, 3, 2, 2.

PT: TFL and shoulder strength

20 mins on the stationary bike.

Release

Increasing wt- more than 1 reps

Open-

longer than usual warmup

DLs/GMs/Bar thrusts: 4 sets ( GMs 6-8 reps, BTs 10 reps/side, DLs- 6, 5, 4, 3
Weights: DLs- 155 lbs, 185 lbs, 205 lbs, 225 lbs
GMs- 75 lb
BTs- 55 lbs

Squat rows: 3 sets of 10, 180 lbs

Jump-rope like hops: 2 sets, 1 min on- 1 min off

PT: TFL and shoulder strength stuff.

Release

DB Combo 1 and BYT mix

Open-

Bent row/swing/DB front squats: 6 reps each, 6 rounds (20-30 seconds between)
Bent row- pair of 40 lb DBs
Swings- one 45 lb DB
Squat Presses- pair of 40 lb DBs

BYT variation: lunges/push-ups/farmers walk: 5 each side/8 reps/ 30 feet. 3 sets.
lunges: 25 lb DBs
FW: pair of 80 lb DBs

10 min on stationary bike

PT: shoulder rehab and TFL strengthening exercises.

Release

Stretches etc

Open-

extended warm up

20 mins jog

15 mins on stationary bike

some reps on GHD

Good mornings with just the BB

TFL and shoulder strength (PT)

Release

Prog 6- day 1 variation

Open-

10 mins walk on steep incline

Speed squat/ DLs: 5/2, 5 sets

Speed squat weights: 95 lbs

DL weights: First 3 sets (175 lbs), Last 2 sets ( 205 lbs)

Good Mornings/Farmer's walks: 3 sets of 7 reps/30-35 ft

weights; for GMs, 95 lbs, for pair of 75 lb DBs

Bar thrusts/One arm DB snatch/ Windmills: 10 reps each arm/5 reps each arm/ 5 windmills.

3 sets, short rest between sets.

60 lbs / 35 lb DB/ 35 lbs DB

TFL and shoulder strength (PT) exercises

Release

Light mixed WO

Open-

Push-up rows/ push presses: 3 sets of 5
used 25 lb DBs

Bent-over rows: 4 sets of 7 (10 secs break)
used 40 lb DBs

30 mins on stationary bike

TFL and shoulder strength stuff (PT)

Release

Semi 1 RM Front Squat etc.

Open-
warm up for squats

Front Squats: 3 sets of 5, 4th set of 2
Weights- 135 lbs, 155 lbs, 165 lbs, 185 lbs

Swings/Farmer's walks: 10 swings/ 80-90 feet: 3 sets
45 lbs DB for swings, pair of 75 lb DBs for farmer's walk.

Traditional buelers/ planks: 7 reps each side/ 20 secs: 4 sets

Brisk walk on steep grade: 10 mins

Shoulder and TFL strengthening (PT) stuff

Release

Light resistance WO

Open-

20 mins jog

several stretches, GMs with BB etc

TFL and Shoulder strengthening (PT) stuff

20 mins on stationary bike

Release

Semi 1RM DLs and more

Open-

longer than usual warmup

20 mins on the stationry bike

DLs/GMs/Bar thrusts: 5 sets ( GMs and BTs 10 reps, DLs- 6, 5, 5, 3, 2)
Weights: DLs- 135 lbs, 155 lbs, 175 lbs, 195 lbs, 225 lbs
GMs- 45 lb BB
BTs- 60 lbs

Squat rows: 2 sets of 13, 180 lbs

TGUs/Windmill/ Jump-rope like hops: Windmill at the end of each TGU, for 1 min then 1 min of jump rope like hops. 3 sets
Used 40 lbs DB for TGUs and windmills.

20 mins brisk walk on incline.

TFL and shoulder strength stuff.

Release

WO with some basics

Open-

Extended warm-up with good-mornings, and windmills with 25 DBs in both hands.

DB front squats- 3 sets 7 (15 sec break between sets)

Bent over rows/Push-presses (semi-jerks): 3 sets of 7 (20-30 secs breaks)
Used 40 lb DBs

Swings/Planks: 4 minutes (Tabata format)- 45 lb DB for swings

20 mins on the stationary bike

sideways walk for TFL strength

Shoulder rehab stuff

Release

Old WO - Bricks

Open-

Warm- up for squats

Back-squats/Light DLs/Overhead squats: 4 sets, 7/8 reps

Back- squats; 135 lbs, 155 lbs, 175 lbs, 135 lns
DLs; 155 lbs
Overhead squats; 20 lbs BB

Bricks don't hit-back: Squat hops/Burpees: 5 hops, 5 burpees, 5 sets.

15 mins on stationary bike

shoulder rehab stuff

Release

Old combo variation

Open-

Warm up- TGUs/windmill on top, 5 each side followed by 1 min of jump rope like hops.

20 mins jog

DLs/Bar thrusts/Bent rows/Overhead presses: 3 sets, 6 reps (each side for bar thrusts)

DLs:175 lbs, Bar thrusts: 60 lbs, Bent rows: 40 lb DBs, Overhead presses: 45 lb plate,

10 mins on stationary bike

Shoulder rehab stuff

Release

After a break WO

Open-

DB DLs/DB swings: 2 sets of 12
used pair of 40 lb DBs/ 45 lb DB

walk side-ways for TFL strength (PT recommended): approx 1/6 of a mile

30 min brisk walk on incline

good mornings: 2 sets of 12, with just the BB.

Shoulder rehab stuff

Release

mini WO- at home

Air squats/push ups: 3 sets of 10

Over head presses/bent rows: 3 sets of 10 each

used pair of 20 lb DBs

shoulder rehab stuff.

old WO variation

Open-

DB Front Squats: 3 sets of 6- pair of 40 lb DBs.

Bar thrusts: 4 sets of 10 (each arm)- 60 lbs

Buelers: 3 sets of 7 (each side)- 35 lbs

Squat rows: 3 sets of 12- 180 lbs

20 mins on stationary bike.

shoulder rehab stuff

Release

Day 0ff/ light WO

Open-

30 mins on Stationary bike

Walk sideways 1/13 mile for strengthening TFL (recommended by PT)

several different stretches, good-mornings, playing around with light weights etc

PT recommended shoulder rehab stuff

Release

Prog III- Day 3 variation

Open-

20 mins on stationary bike

Front Squats: 4 sets of 5; 95 lbs, 115 lbs, 135 lbs, and 145 lbs.

Buelers/Bent rows: 3 sets of 7;
25 lbs/ 40 lb DBs

DB Swings/Planks: Tabata protocol, 20 secs on, 10 secs off- 4 mins total.
45 lb DB for swings.

15 mins brisk walk on incline.

shoulder rehab stuff

Release

Tough Combo variation

Open-

20 mins on indoor rower

push up row/overhead press/Bent over rows: 5 of each for 3 sets (15-20 sec breaks)
push up rows: 25 lbs DBs
overhead press: 95 lbs
bent over rows: 35 lbs DBs

15 mins on stationary bike

shoulder rehb stuff

Release

day off- light WO

Open-

30 mins brisk walk on incline

Walk sideways 1/13 mile for strengthening TFL (recommended by PT)

several different stretches, good-mornings, playing around with light weights etc

PT recommended shoulder rehab stuff

Release

Prog 6 - day 3

Open-

Deadlift/ walks: Set of 6/ 30 feet-

Used pair of 65 lbs DBs.

30 sec break after every sets.

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 7 per side, 7 bent rows, then 5 squat presses. 30 seconds of rest/3 sets.

Bueler- 30 LBs on BB

DB Bent Rows/ Squat Presses: used pair of 35 lb DBs.

25 mins on stationary bike

Shoulder rehab stuff

Release

Semi Nietzsche and DB combo 2 etc

Open-

Semi F N:
Front squats/good- mornings/ farmer's walk; 5 of each, 5 sets

45 lb BB for FSs and GMs
pair of 70 lb DBs for farmer's walk- 35-40 ft.

Alternating Turkish Get Up/windmill/swing; 5 reps (that’s both sides per rep).
3 rounds.

TGUs and windmill: 30 lb DB
Swings: 45 lb DB

25 mins on stationary bike

shoulder rehab stuff

Release

light day

Open-

40 mins brisk walk on incline

20 mins on stationary bike

stretches, good-mornings, playing around with light weights etc

Shoulder rehab stuff

Release

Prog VI- day 2- variation

Open-

Pushups/overhead press: 5 Pushups, heavy overhead presses- 5 sets

Used 40 lb DBs for overhead press (like a jerk press, did 3-4 reps each set)

Pushup Row/Plank. 5 reps per side/30 second hold. long rest/sretches in between.
3 sets total.

Used 25 lbs DBs for Push up rows

Burpee challenge.
Started with a set of 7, then sets of 6, 5, 4, 3, 2, 2.

20 mins on the stationary bike.

Release

DB Combo1

Open-

Bent row/swing/squat press: 6 reps each, 6 rounds (20-30 seconds between)
Bent row- pair of 30 lb DBs
Swings- one 45 lb DBs
Squat Presses- pair of 30 lb DBs

20 min on stationary bike

shoulder rehab stuff

Release

Prog VI- Day1 light with variation

Open-

longer warm-up with good-mornings etc.

Speed squat/DB Deadlift: 5/5, 5 sets

First 3 sets (125 lbs/pair of 70 lb DBs)

Last 2 sets ( 135 lbs/pair of 70 lb DBs)

Bar thrusts/Windmills (with DBs in both hands): 10 reps each arm/5 reps each arm.

3 sets, short rest between sets.

55 lbs / 25 lbs DBs

15 mins on Stationary bike.

Release

Shoulder rehab stuff

B Russell (semi)

Open-

longer warm up than usual: consisting of good mornings with just the BB and a few other exercises with lighter weight)

Bertrand Russell: 3 sets of 6 of the following
bent rows
swings
squat presses
burpees

used pair of 25 lb DBs for bent rows, squat presses, and burpees.
used one 45 lb DB for swings.

30 mins on the stationary bike

shoulder rehab stuff

Release

Prog VI- day 3

Open-

15 mins on indoor rower

Deadlift/ walks: Set of 6/ 30 feet-

Used pair of 70 lbs DBs. Did sets of 6 for DLs

Had to take a break after every sets.

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 7 per side, 7 bent rows, then 5 squat presses. 30 seconds of rest/3 sets.

Bueler- 35 LBs on BB

DB Bent Rows/ Squat Presses: used pair of 40 lb DBs.

20 mins on stationary bike

Shoulder rehab stuff

Release

Prog VI Day 2 (minor variations)

Open-

Pushups/Jerk press: 5 Pushups, 5 jerk presses- 5 sets

Used a pair of 40 lb DBs for jerk press

Pushup Row/Plank. 5 reps per side/25 second hold. 15 second rest, 3 sets total.

Used 25 lbs DBs for Push up rows

Burpee challenge. Worked down to 1 (7, 6, 5 etc) with a 20 second rest between sets.

Started with a set of 7, then sets of 6, 5, 4, 3, 2, 2.

15 mins on the stationary bike.

Shoulder Rehab suff

Release

Light WO Stretches etc

Open-

Deadlifts/Walk ( Heavy DBs/ 20-30 ft.) : used pair of 75 lb DBs, approx 20 ft. 5 sets.

Good Mornings: just the BB, 3 sets of 10

Stationary Bike: 20 minutes

Shoulder rehab stuff

Release

Prog VI- day 1

Open-

Warm up DLs 2 sets of 5-6 (the last one being 185 lbs)

Speed squat/Deadlift: 5/1, 5 sets

First 3 sets (135 lbs/235 lbs)

Last 2 sets ( 135 lbs/ 245 lbs)

Goodmornings/Farmer’s walk: 6-8 reps, about 60 feet. 3 sets, short rest between sets.

95 lbs / 65 lbs DBs

Lunge Buelers/1-arm Snatch-Windmill. 5 per side each/4 times.

25 lbs / 30 lb DB

15 mins on Stationary bike.

Release

Shoulder rehab stuff

Old WO (prog IV day 1 with minr changes)

Open-

Front Squats

2 sets of 5 - 105 lbs
1 set of 5 - 125 lbs
1 set of 5 - 135 lbs

Crap Thunder-
Farmers walk- pair of 70 lbs DBs (100 ft)
Swings - 45 lbs DB (20 secs)
4 sets ( did 2 sets non-stop, break for 1 min, then 2 sets non-stop)

Bar Thrusts/Bent Rows: 10 on each arm/sets of 7
Repeated 3 times

Walked uphill (on the treadmill, steep grade) 20 mins.

Shoulder stuff

Release

Day off/light WO

Open-

did some stretches etc

jogged, stationary bike- for 50 minutes combined.

Release

shoulder stuff

light Day III

Open-

Deadlift/ walks: Set of 6/ 30 feet-

Used pair of 75 lbs DBs. Did sets of 6 for DLs

Had to take a break after every sets.

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 6 per side, 8 bent rows, then 8 squat presses. 30 seconds of rest/4 sets.

Bueler- 30 LBs on BB

DB Bent Rows/ Squat Presses: used pair of 40 lb DBs.

Did 4 sets of 6 today.

Release

Day off light stuff

Open-

did some stretches etc

jogged, stationary bike- for 45 minutes combined.

Release

shoulder stuff

Saturday Oct 4th

Open-

Pushups/overhead press: 5 Pushups, 1 overhead press- 5 sets

Used 100 lbs for overhead press (mine were more like a jerk press)

Pushup Row/Plank. 6 reps per side/30 second hold. 15 second rest, 3 sets total.

Used 20 lbs DBs for Push up rows (did 2 sets)

Burpee challenge. Our goal: eventually start with the number 10, and in consecutive sets work down to 1 (10,9,8 etc) with a 30 second rest between sets.

Started with a set of 7, then sets of 6, 5, 4, 3, 2, 2.

15 mins on the stationary bike.

Release

Prog 6 day 1

Open-

Warm up DLs 2 sets of 5-6 (the last one being 185 lbs)

Speed squat/Deadlift: 5/1, 5 sets

135lbs/235 lbs

Goodmornings/Farmer’s walk: 6-8 reps, about 60 feet. 3 sets, short rest between sets.

95 lbs / 75 lbs DBs

Lunge Buelers/1-arm Snatch-Windmill. 5 per side each/5 times.

25 lbs / 30 lb DB

Release

Shoulder rehab stuff

Sunday Sept 28th

Open-

did some stretches etc

jogged, stationary bike- for 45 minutes combined.

Release

Prog VI- Day 3

been a bit under the weather lately....still about 75%

Open-

Deadlift walks: Set of 6/ 30 feet-

Used 65 LBs. Did sets of 5 for DLs

Had to take a break after every 2 sets.

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 6 per side, 8 bent rows, then 8 squat presses. 30 seconds of rest/4 sets.

Bueler- 25 LBs on BB

DB Bent Rows/ Squat Presses: used pair of 35 lb DBs.

Did 3 sets of 6 today.

Release

Prog VI - Day 2

Open-

Pushups/overhead press: 5 Pushups, 1 overhead press- 5 sets

Used 100 lbs for overhead press (mine were more like a jerk press)

Pushup Row/Plank. 6 reps per side/30 second hold. 15 second rest, repeat 2 more times.

Used 20 lbs DBs for Push up rows.

Burpee challenge. Our goal: eventually start with the number 10, and in consecutive sets work down to 1 (10,9,8 etc) with a 30 second rest between sets.

Started with a set of 7, then sets of 6, 5, 4, 3, 2, 2.

15 mins on the stationary bike.

Release

New Prog (VI) Day 1

Open-

Warm up DLs 4 sets of 5-6 (the last one being 185 lbs)

Speed squat/Deadlift: 5/1

135lbs/225 lbs

Goodmornings/Farmer’s walk: 6-8 reps, about 100 feet. 3 sets, short rest between sets.

85 lbs / two 70 lbs DBs

Lunge Buelers/1-arm Snatch-Windmill. 5 per side each/5 times.

20 lbs / 30 lb DB

Release

Shoulder rehab stuff

Prog V - Day 1 (semi)

Open-

15 mins on stationary bikes

Back Squats:
1st set of 5- 135 lbs
2nd set of 5- 155 lbs
3rd set of 5- 165 lbs

between back squat sets did 3 sets of 7 of Bent rows (95 lbs)

As well as practiced overhead squats
with a light aluminum BB (approx 10 lbs)

Brick don't hit back- did not have the stop watch
but I think it took about 5 mins.
(was able to complete all 5 sets of squat hops
and burpees, with 2 or 3 breaks of 15, 20 sec).

20 mins on the stationary bike.

Some shoulder exercises

Release.

Day 3- Semi WO

Kind of light today- did not feel 100%. Haven't been resting enough lately due to work etc.

Open

Deadlifts

1 set of 6- 185 lbs

1 set of 5- 185 lbs

1 set of 5- 205 lbs

3 sets of 3- 225 lbs

Squat Rows -3 sets of 10 reps, 185 lbs

DB Swings/Planks- 20 to 25 seconds each with 5 to 10 sec break in-between.
4 rounds. used 45 lbs DB.

15 mins on stationary bike.

Some shoulder exercises

Release

Prog V - day 2

Open-

Practiced Jerk presses for a few minutes
(95 lbs)

"kill me now"
3 sets, used 25 DBs

15 mins on the stationary bike

some shoulder exercises

Release

Prog V - Day 1

Open-

Back Squats:

1st set of 5- 105 lbs
2nd set of 5- 125 lbs
3rd set of 5- 135 lbs
4th set of 5- 145 lbs
3 reps - 155 lbs
2 reps - 175 lbs

between back squat sets did 4 sets of 10 of overhead squats
with a light aluminum BB (approx 10 lbs)

Brick don't hit back- did not have the stop watch
but I think it took about 3 mins.
(was able to complete all 5 sets of squat hops
and burpees, with 2 or 3 breaks of 15, 20 sec).

20 mins on the stationary bike.

Some shoulder exercises

Release.

Sept 1st - WO @ home

Open

5 push up rows 10 front squats (with 20 lbs Dbs)
4 sets

Burpees- 3 sets of 5, one set of 10.

Release.

Prog IV Day 1

Open-

Front Squats

1 sets of 5 - 105 lbs
1 set of 5 - 115 lbs
1 set of 3 - 125 lbs
1 set of 3 - 135 lbs
2 reps - 145 lbs

Crap Thunder-
Farmers walk- pair of 75 lbs DBs (100 ft)
Swings - 45 lbs DB
3 sets (added 30 secs of jump rope like hops before each set)

Lunge Bueler (20 lbs BB)/planks. 7 per side/20 second. (non stop)
Repeated 3 times

Release

Day III

Open-

Max Deadlifts.

1 set of 3- 185 lbs

1 set of 3- 195 lbs

1 set of 3- 205 lbs

1 set of 3- 215 lbs

1 set of 3- 225 lbs

1 set of 3- 235 lbs

2 rep- 245 lbs

1 rep- 255 lbs

Squat Rows -3 sets of 10 reps, 185 lbs

Turkish Get Ups/Windmills/jump rope. Throw a windmill in at the top of each Turkish Get Up. Do these for 1 minute. After 30 seconds of rest, switch to jump rope for a minute. Repeat the whole thing 3 times.

Was able to 2 TGUs per side in little over a minute.
40 lbs DB
Did not use the rope but did similar jumps (110/minute)

15 mins on stationary bike.

Some shoulder exercises

Release

Prog V- Day II

Open-

Played with "kill me now"
3 sets, used 25 DBs

20 mins on the stationary bike

some shoulder exercises

Release

Prog V - Day 1

Open-

Warm up for overhead squats: 2 sets of 10 with stick

Back Squats: 4 sets of 5

1st set- 135 lbs
2nd set- 145 lbs
3rd set- 155 lbs
4th set- 165 lbs

between back squat sets did 4 sets of 10 of overhead squats
with a light aluminum BB (approx 10 lbs)

Brick don't hit back- did not have the stop watch
but I think it took about 5 mins.
Was able to complete all 5 sets of squat hops
and burpees, with 2 or 3 breaks (15, 20 sec).

20 mins on the stationary bike.

Some shoulder exercises

Release.

Prog IV- Day III

Open-

Max Deadlifts.

1 set of 6- 165 lbs

1 set of 5- 175 lbs

1 set of 4- 185 lbs

1 set of 3- 195 lbs

1 set of 3- 205 lbs

1 set of 3- 215 lbs

1 set of 3- 225 lbs

2 reps- 235 lbs

2 rep- 245 lbs

1 rep- 255 lbs

Squat Rows -3 sets of 15reps, 180 lbs

Turkish Get Ups/Windmills/jump rope. Throw a windmill in at the top of each Turkish Get Up. Do these for 1 minute. After 30 seconds of rest, switch to jump rope for a minute. Repeat the whole thing 3 times.

Was able to 2 TGUs per side in little over a minute.
40 lbs DBs
Did not use the rope but did similar jumps (110/minute)

Some shoulder exercises

Release

Prog IV - Day 2

Open-

Used 1 set of "kill me now" with 25 lbs DBs. It could not be named any better- I am not sure if I'll able to gather the courage to begin doing 5 of those!!

5 mins on the rowing machine

Push-up rows: 1 set of 10 on each side

took a couple minute break- did a 2nd set of 5 on each side.

Practiced Jerk presses with some weight on BB. I am planning to begin with the new prog 5 mid next week.

Mr. Crowley-Push Press/Burpee. 10 reps each, 5 rounds. For time

used 25 lbs DBs for push presses

did finish all 5 rounds with small breaks in between.

Time- between 20 mins.

15 mins on th stationary bike as kind of cool down.

Release

some shoulder exercises.

Sat Aug 15th - Easy WO

Open-

Practiced some of the new movements, tried overhead squats with the BB, couldn't do more than a couple. Dropped back to wooden stick, did a couple of sets of 10.
played with some lights weights doing other exercises and stretches.

20 mins on the stationary bike.

Release.

Prog IV - Day 1

Open-

1 rep max Front Squats

2 sets of 5 - 95 lbs
1 set of 5 - 115 lbs
1 set of 5 - 125 lbs
4 reps - 135 lbs
2 reps - 145 lbs

in-between front squats did bent rows (105 lbs incl BB wt)
5 sets of 7

Crap Thunder-
Farmers walk- pair of 70 lbs DBs (100 ft)
Swings - 45 lbs DB
3 sets (non stop)

Lunge Bueler (20 lbs BB)/planks. 7 per side/20 second. (non stop)
Repeated 3 times

Release

Prog IV Day III

Open-

Including BB weight this time

Max Deadlifts.

1 set of 6- 165 lbs

1 set of 5- 175 lbs

1 set of 4- 185 lbs

1 set of 3- 195 lbs

1 set of 3- 205 lbs

1 set of 3- 215 lbs

1 set of 3- 225 lbs

2 reps- 235 lbs

1 rep- 245 lbs

1 rep- 255 lbs

Squat Rows -3 sets of 15reps, 180 lbs

Turkish Get Ups/Windmills/jump rope. Throw a windmill in at the top of each Turkish Get Up. Do these for 1 minute. After 30 seconds of rest, switch to jump rope for a minute. Repeat the whole thing 3 times.

Was able to 2 TGUs per side in little over a minute.
40 lbs DBs
Did not use the rope but did similar jumps (110/minute)

10 mins on Stationary bike.

Some shoulder exercises

Release

August 9th- Day-Off: Joint Mobility etc

Open-

Stretches, joint mobility etc.

20 mins on Stationary Bike

Release

Prog IV- Day II

Open-

5 mins on the rowing machine

Push-up rows: 1 set of 10 on each side

took a couple minute break- did a 2nd set of 5 on each side.

Mr. Crowley-Push Press/Burpee. 10 reps each, 5 rounds. For time

used 25 lbs DBs for push presses

did finish all 5 rounds with small breaks in between.

Time- between 20 and 25 mins. (kicked my butt)

Release

some shoulder exercises.

Prog IV- Day 1

(beginning to include BB weight from now on)

Open-

1 rep max Front Squats

2 sets of 5 - 95 lbs
1 set of 5 - 115 lbs
1 set of 5 - 125 lbs
4 reps - 135 lbs

Crap Thunder-
Farmers walk- pair of 70 lbs DBs (100 ft)
Swings - 45 lbs DB
3 sets (added 30 secs of jump rope like hops before each set)

Lunge Bueler (25 lbs BB)/planks. 7 per side/20 second. (non stop)
Repeated 3 times

Release

15 mins on the stationary bike.

Prog IV Day 3

Open-

Max Deadlifts.

1 set of 6- 140 lbs

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

2 reps- 190 lbs

1 rep- 200 lbs

1 rep- 205 lbs

In between DLs did some Push presses (5 sets of 5- 50 lbs on BB, last set with 60 lbs)

Squat Rows -3 sets of 15reps, 180 lbs

Turkish Get Ups/Windmills/jump rope. Throw a windmill in at the top of each Turkish Get Up. Do these for 1 minute. After 30 seconds of rest, switch to jump rope for a minute. Repeat the whole thing 3 times.

Was able to 2 TGUs per side in a little over a minute.
35 lbs DBs
Did not use the rope but did similar jumps (110/minute)

Some shoulder exercises

10 mins on indoor rower
10 mins on Stationary bike.

Release

light WO

Did not feel like a full WO.

Open-

Push presses/Bent Rows/Bar thrusts/Push ups

5 reps Push presses (50 lbs on BB)
5 reps Bent rows (60 lbs on BB)
10 reps each arm for bar thrusts (60 lbs)
10 push ups.

did 3 rounds almost non-stop.

20 mins on stationary bike.

Some shoulder exercises.

Release

Prog IV Day 2

Open-

5 mins on the rowing machine

Push-up rows: 1 set of 10 on each side

took a couple minute break- did a 2nd set of 6 on each side.

Mr. Crowley-Push Press/Burpee. 10 reps each, 5 rounds. For time

used 30 lbs DBs for push presses

did finish all 5 rounds with small breaks in between.

Time- between 20 and 25 mins. (kicked my butt)

20 mins on the stationary bike.

Release

some shoulder exercises.

Prog IV Day 1

Open-

1 rep max Front Squats

Warm-up- with 40 lbs DBs 2 sets of 5
1 set of 3 - 70 lbs
1 set of 3 - 80 lbs
1 set of 2 - 90 lbs
2 reps - 100 lbs
2 reps - 100 lbs

Crap Thunder-
Farmers walk- pair of 70 lbs DBs (100 ft)
Swings - 45 lbs DB
3 sets

Lunge Bueler (20 lbs BB)/planks. 7 per side/20 second. (non stop)
Repeated 3 times

Release

10 mins on the rowing machine.

Day off- light, Sat July 26th

Open-

One arm DB snatches- 2 sets of 5 (each arm)

Bent Rows- 3 sets of 7, 60 lbs on BB

Bar thrusts- 3 sets 0f 10 (each arm) 60 lbs

20 mins on stationary bike

Release

Some shoulder exercises.

Prog IV - Day 3 (July 23rd)

Open-

Max Deadlifts.

warm up- 8 reps with 110 lbs on BB

1 set 0f 6- 120 lbs

1 set of 3- 140 lbs

1 set of 3- 160 lbs

1 set of 3- 180 lbs

1 set of 2- 190 lbs

1 rep- 200 lbs

1 rep- 205 lbs

In between DLs did some Push presses (5 sets of 5- 50 lbs on BB, last set with 60 lbs)

Squat Rows -3 sets of 12reps, 180 lbs

Turkish Get Ups/Windmills/jump rope. Throw a windmill in at the top of each Turkish Get Up. Do these for 1 minute. After 30 seconds of rest, switch to jump rope for a minute. Repeat the whole thing 3 times.

Was able to 2 TGUs per side in a little over a minute.
30 lbs DBs
Did not use the rope but did similar jumps (110/minute)

Some shoulder exercises
15 mins on Stationary bike.

Release

Prog IV - Day 2

Open-

5 mins on the rowing machine

Push-up rows: 1 set of 10 on each side
took a couple minute break- did a 2nd set of 5 on each side.

Mr. CrowleyPush Press/Burpee. 10 reps each, 5 rounds. For time
used 25 lbs DBs
did finish all 5 rounds with small breaks in between.
Time- between 20 and 25 mins. (kicked my butt)

20 mins on the stationary bike.

Release

some shoulder exercises.

Prog IV- Day 1

Open-

1 rep max Front Squats

began with 40 lbs on the BB 1 set of 5
1 set of 3 - 50 lbs
1 set of 3 - 60 lbs
1 set of 3 - 70 lbs
1 set of 3 - 80 lbs
1 set of 2 - 90 lbs
1 rep - 100 lbs

Crap Thunder-
Farmers walk- pair of 70 lbs DBs (approx 80 ft)
Swings - 40 lbs DB
3 sets

Lunge Bueler (10 lbs BB)/planks. 7 per side/20 second. (non stop)
Repeated 3 times

Release

15 mins on the stationary bike.

Intro to some movements for Prog IV

Warm up- the one out of the db combo video, windmills with DBs in btoh hands (25 lbs)

One hand snatches- 40 lbs DB, 3 sets of 10 (each hand)

Hops with weight in hands- 3 sets of 15 with 25 DBs.

Push Presses- began with 40 lbs on BB
practiced it with 3-4 reps each increase of weight.
The last set was 2 reps with 65 lbs.

Lunge buelers- 3 sets of 7 (each side)
much harder than I thought.

30 mins on the stationary bike.

Release and some shoulder exercise.

Prog III Day 3

Open-

Warm up- Squats- 3 sets of 7 with 25 lbs DBs,

Create

Squat Presses- 40 lbs on BB- 4 sets of 5

Bent Rows- 60 lbs on BB- 3 sets of 7

Buelers- 40 lbs - 3 sets of 10

Bar Thrusts- 55 Lbs 3 sets of 10 on each side.

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

30 Mins on stationary bike.

Release

some shoulder exercises.

Prog III Day 2 - tough combo

Open-

Create-

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop.
Push up row- 25 lbs DBs
Overhead Press- (DBs) 30 lbs
Time: 12-13 minutes

Note- took a one minute break between 2nd and 3 rd set. And the burpees were not all that pretty.

Bar thrusts- Traditional rep scheme of 10 per side, 4 sets
1st set- 55 lbs

Release-

25 mins on stationary bike

Some shoulder exercises

Prog III Day 1- 1 RM DL

Open-

Create

Warm up- for 1rm 6 reps 140 lbs-

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

1 set of 2- 190 lbs

2 reps- 200 lbs

In between DLs, did some overhead presses, 5 sets of 5- 50 lbs on BB

Squat rows-
2 set of 15 - 175 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time

Time- 18 minutes

Release-

15 mins on stationary bike

some shoulder exercises

Tuesday July 8th- Prog III WO day 3

Open-

Warm up- Squats- 4 sets of 5 with 25 lbs DBs,

Create

Squat Presses- 40 lbs on BB- 4 sets of 5

Bent Rows- 55 lbs on BB- 3 sets of 7

Buelers- 45 lbs - 3 sets of 10

Bar Thrusts- 55 Lbs 3 sets of 10 on each side.

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

20 Mins on stationary bike.

Release

some shoulder exercises.

Saturday, July 5th - WO at home

Open

Tough combo: push up row/burpee/overhead press.

5 of each for 3 sets, non-stop

Release

Wednesday, July 2nd - WO at home

Open-

Tough combo: push up row/burpee/overhead press.
5 of each for 3 sets, non-stop

Release

Monday, June 30th- WO at home

Open-

Bent row/swing/squat press.

Recommended set/rep: 6 reps for all three

Release

off/ light day

Open-

15 min Rowing

20 mins Jogging/walking (treadmill)

15 min swimming

10 mins steam room.

Wednesday June 25th- Prog III WO Day 1

Open-

Create

Warm up- for 1rm 5 reps 120 lbs-

1 set of 3- 140 lbs

1 set of 3- 150 lbs

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

1 set of 2- 190 lbs

1 rep 200 lbs

In between DLs, did some overhead presses, 5 sets of 5- 50 lbs on

Squat rows-
2 sets of 15 - 175 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time

Time- 18 minutes

Release-

some shoulder exercises

Off/light day

Open-

15 min row

15 min stationary bike

15 min jog/brisk walk

Release and shoulder exercises

Steam room- 10 mins

Sat June 21st - Prog III WO day 3

Open-

Warm up-
No weight Squats- 3 sets of 10,
Push ups- 3 sets of 10

Create

Squat Presses- 40 lbs on BB- 4 sets of 5

Bent Rows- 50 lbs on BB- 4 sets of 7

Buelers- 35 lbs - 3 sets of 7

Bench presses- 3 sets of 4- 90 lbs

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

Release

some shoulder exercises.

Back in the US- Prog III WO 2

Open-

Create-

Bar thrusts- Traditional rep scheme of 10 per side, 3 sets
3 sets 55 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 2 sets, non-stop.
Push up row- 25 lbs DBs
Overhead Press- 30 lbs on BB
Time: 12-13 minutes

Note- took a one minute break between 1st and 2nd set. And the burpees were not all that pretty.

Release-

Some shoulder exercises

WOs in Ludhiana (PB) India- June 11th

Open-
Create-
Ran alittle more than a mile
walked/jogged/sprinted the same distance.
Release-

WOs in Ludhiana (PB) India- June 9th

Open-
Create-
2 sets of 6-8 of 2nd DB combo
TGU/Windmill/Swing/Squat press
2 sets of
DB combo 1- bent rows/swings/squat press
used 12 Kg DBs
Release-

WOs in Ludhiana (PB) India- June 5th

Open-
Create-
4 sets of 6-8 of 2nd DB combo
TGU/Windmill/Swing/Squat press
used 12 Kg DBs
Release-

WOs in Ludhiana (PB) India- June 3rd

Open-
Create-
3 sets of 6-8 of
DB combo 1- bent rows/swings/squat press
used 12 kgs (26 lbs) Dbs
Release-

WOs in Ludhiana (PB) India- June 2nd

Open-
Create-
Ran alittle more than a mile
walked/jogged/sprinted the same distance.
Release-

Program III Day 3 WO

Open-

Warm up- Squats- 4 sets of 10,
2 with 25 lbs DBs, 2 without any weight

Create

Squat Presses- 35 DBs- 4 sets of 5

Bent Rows- 60 lbs on BB- 4 sets of 7

Buelers- 40 lbs - 3 sets of 7

Bar Thrusts- 50 Lbs 3 sets of 10 on each side.

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

Additional stuff -Did a couple of sets (of 12) on the glute machine (the one in which you stck your feet or ankles up high then go up an down with hands behind your head)
Bench presses- 3 sets of 4- 90 lbs
Did a few lunges holding 30 lbs DBs.

Release

some shoulder exercises.

Tueday May 27th- Prog III Day 2

Open-

Create-

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop.
Push up row- 25 lbs DBs
Overhead Press- (DBs) 30 lbs
Time: 12-13 minutes

Note- took a one minute break between 2nd and 3 rd set. And the burpees were not all that pretty.

Bar thrusts- Traditional rep scheme of 10 per side, 4 sets
1st set- 60 lbs
following 3 sets 65 lbs

After the 3rd set- Practised the rack position for squats with no weights on the BB.

Release-

Some shoulder exercises

Program III - Day 1 WO- 1RM DL

Open-

Create

Warm up- for 1rm 5 reps 160 lbs-

1 set of 3- 170 lbs

1 set of 2- 170 lbs

1 rep- 180 lbs

1 rep- 185 lbs

1 rep 190 lbs

1 rep 195 lbs

1 rep 200 lbs

In between DLs, did some overhead presses, 5 sets of 5- 50 lbs on BB

Squat rows-
1 set of 10 - 175 lbs
following 2 sets of 10 - 180 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time

Time- 18 minutes

Release-

some shoulder exercises

Saturday May 24th- Day Off, kinda light stuff

Open-

Create-

Practiced the new DB combo (Bent row/swing/squat press)- 3 sets wth 30 lbs DBs

Played around with some weights etc, did some bench presses etc.

20 mins on the Stationary bike

Release-

Some shoulder exercises

Program III Day 3 WO

Open-



Warm up- Squats- 4 sets of 10,
2 with BB no weights, 2 without BB




Create


Squat Presses- 40 Lbs on BB- 4 sets of 5



Bent Rows- 60 lbs on BB- 3 sets of 7


Buelers- 37.5 lbs - 3 sets of 7

Bar Thrusts- 37.5 Lbs 3 sets of 10 on each side.



DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

Note- I think the addition of bar-thrusts made the DB swings a bit more challenging.



Release



some shoulder exercises.

Tuesday May 20th- Program III Day 2 WO

Open-

Create-

Bar thrusts- Traditional rep scheme of 10 per side, 3 sets

1st set- 55 lbs
2nd and 3rd sets 60 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

Push up row- 25 lbs DBs

Overhead Press- (barbell) 25 lbs

Time – under 15 minutes

Note- took a one minute break between 2nd and 3 rd set. And the burpees were not all that pretty.

After the 3rd set- Practised the rack position for squats with no weights on the BB.

Release-

Some shoulder exercises

Program III Day 1 WO

Open-

Create

Warm up- for 1rm 6 reps 140 lbs-

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

1 set of 2- 190 lbs

1 rep 200 lbs

1 rep 205 lbs

In between DLs, did some overhead presses, 4 sets of 5- 50 lbs on BB

Squat rows-
3 sets of 10 - 180 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time

Time- 17 minutes

Release-

some shoulder exercises

Program III Day 3 WO

Open-

Warm up- No weights Squats- 3 sets of 12

20 Pushups

Squat Presses- 30 Lbs on BB- 4 sets of 5

Bent Rows- 50 lbs on BB- 3 sets 12, 9, 8

Buelers- 40 lbs - 3 sets of 7

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

Release

some shoulder exercises.

Tueday May 13th- Prog III Day 2

Open-

Create-

Forgot the order this time and began with Tough combo and did the Bar thrusts afterwards.

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

First Set- Push up row- 25 lbs DBs

Overhead Press- (barbell) 30 lbs

---about 45 sec break--------

Second set- Push up row- 25 lbs DBs

Overhead Press- (barbell) 25 lbs

----about a min break------------

Third set- Push up row- 25 lbs DBs

Overhead Press- (barbell) 25 lbs

Time – under 15 minutes

Note- The burpees were not all that pretty.

Bar thrusts- Traditional rep scheme of 12 per side, 3 sets- 60 lbs
-------------------------------------------------------------------

After the WO- Practised the rack position for squats with no weights on the BB - 3 set of 6.

Did 3 set of 10 - 12 jumps with 25 lbs DBs in hands

Release-

Some shoulder exercises

Program III Day 1 WO

Open-

Warm up- for 1rm max 6 reps 140 lbs-

1 set of 3- 150 lbs

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

1 rep190 lbs

1 rep 200 lbs

Squat rows- 1 set of 15 - 170 lbs
1 set of 15 - 175 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees. 3 sets for time- Took about 18 minutes

Release-

some shoulder exercises

There's nothing like a 5 AM WO

Program III Day 3

Open-

Warm up- No weights Squats- 3 sets of 12

20 Pushups

Squat Presses- 30 Lbs on BB- 4 sets of 5 (I think I did better with the technique this time)

Bent Rows- 50 lbs on BB- 3 sets 10, 8, 9

Buelers- 35 lbs - 3 sets of 7

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off. (This combo is pretty much da bomb!!)

Release

some shoulder exercises.

Tuesday- May 6th- Prog III Day 2

Open-

Create-

Bar thrusts- Traditional rep scheme of 10 per side, 3 sets- 60 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

Push up row- 20 lbs DBs

Overhead Press- (barbell) 25 lbs

Time – under 15 minutes

Note- took a one minute break between 2nd and 3 rd set. And the burpees were not all that pretty.

After the 3rd set- Practised the rack position for squats with no weights on the BB.

Release-

Some shoulder exercises

Day 1 WO- 1rm DL (May 4th)

Open-

Warm up- for 1rm max 6 reps140 lbs-

1 set of 3- 150 lbs

1 set of 3- 160 lbs

1 set of 3- 170 lbs-

1 set of 2- 180 lbs-

1 rep190 lbs

Squat rows- 1 set of 15 - 170 lbs
1 set of 15 - 175 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill.5 per side (used 30 lbs db), followed by 5 burpees.3 sets for time- Took about 20 minutes

Release-

some shoulder exercises

Off/light day

Open-

15 min row

15 min stationary bike

15 min jog/brisk walk

Release and shoulder exercises

Steam room- 10 mins

Program III Day 3

Program III Day 3 WO- Much better this time!!

Open-

Warm up- No weights Squats- 3 sets of 12

Squat Presses- 30 Lbs on BB- 4 sets of 5

Bent Rows- 50 lbs on BB- 3 sets 10, 8, 10

Buelers- 35 lbs - 3 sets of 7

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.


Close

and some shoulder exercises.

Program III Day 2 WO

Program III Day 2 WO (a bit better this time)

Bar thrusts. Traditional rep scheme of 10 per side, 3 sets- 55 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

Push up row- 25 lbs DBs
Overhead Press- (barbell) 20 lbs
Time – between 15 to 20 minutes

1st set- did the 10 push ups (5 for each arm raise/row), did 5 burpees, and finished the 5 overhead presses without too much difficulty

2nd set- 10 push ups (5 for each arm raise/row)- took about 45 sec break-5 burpees, and finished 5 overhead presses.

Had to take about a minute and a half break.

3rd set- 5 push-up rows (10 push-ups), 5 burpees, and 5 overhead presses.

Release-

Some shoulder exercises


Steam room- 10 mins

Day 1 WO- 1rm DL

Open-

Warm up- for 1rm max 11o lbs 6 reps

140 lbs- 1 set of 3
160 lbs- 1 set of 3
170 lbs- 1 set of 3
175 lbs- 1 set of 2
180 lbs- 1 rep
185 lbs- 1 rep
190 lbs- lifted only a couple of inches off the ground.

Squat rows- 170 lbs- 2 sets of 15

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill.
5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time- Took about 20 minutes (no breaks this time)

Close-
shoulder exercises

Thursday April 24th

Program III Day 3 WO- pretty good

Open-

Warm up- No weights Squats- 3 sets of 12

Squat Presses- 20 Lbs on BB- 4 sets of 5

Bent Rows- 40 lbs on BB- 3 sets 10, 8, 10

Buelers- 35 lbs - 3 sets of 7

DB swings, Plank with Tabata time format- 35 lbs DB
4 mins of 20 sec on 10 sec off.
This was good stuff!!!

I was actually able to do some other stuff after this WO as opposed to the last time.
Close

and some shoulder exercises.

Tuesday April 22nd WO

Program III Day 2 WO (mere attempt)

Bar thrusts. Traditional rep scheme of 6-10 per side, 3 sets- 50 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

Push up row- 25 lbs DBs
Overhead Press- (barbell) began with 30 lbs dropped it to 20 lbs
Time – between 15 to 20 minutes

I wouldn’t even call it WO, since I was not able to finish it non-stop as prescribed.

1st set- did the 10 push ups (5 for each arm raise/row), did 5 burpees, and finished the 5 overhead presses with quite some difficulty (you were so right about using a lighter weight)
Break- took the weight off the bb

2nd set- 10 push ups (5 for each arm raise/row) 5 burpees, took about a 45 sec break and did finished 5 overhead presses.

3rd set- did 6 push-ups burpees (had to get up, take a break for about a minute maybe two) continued with the other 4. Did 5 burpees (correct form was nowhere in sight), and finished 5 overhead presses.

So, I am sure my body (heart, shoulders etc) got a lot out of it but mentally I was pissed at myself for not being able to complete it with at least some more control.

Sunday April 20th

Program III- Day 1 WO

Open-
Create- DL w barbell
Warm-up-1 set of 6- 90 lbs
1 set of 3- 110 lbs
1 set of 3- 120 lbs
1 set of 3- 130 lbs
1 set of 3- 140 lbs
1 set of 3- 150 lbs
1 set of 3- 160 lbs

1 set of 2- 170 lbs
last one- 180 lbs- couldn't lift off the ground.

Squat rows- 2 sets 15 - 160 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill.
5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time- Took a little over 20 minutes (including absolutely necessary breaks of between 30-45 seconds)

Release- not as long as usual but did the necessary stretches

Saturday April 19th

Somewhat light because planning to the 1st WO of program III tomorrow.
----------------------------------------------------------------------------
Open- the usual, + 5 min rowing
push-ups: 20 in one shot
Squats- no weight 12, 10, 10 (25-30 sec intervals)
Over head press- 3 sets of 5 - Barbell 50 lbs
Bent rows- barbell 30 lbs
Bar thrusts- 3 sets 7-9 each arm, 50 lbs
Buelers- 25 lbs 3 sets 6-8
Release- some stuff from open, foam roller, right shoulder light exercises (for physical therapy)

April 17th- day off kinda light

Open- the routine with stick and some yoga postures
create- 15 min regular pace rowing (25-26 spm)
15 mins of lap swimming
sauna-10 mins