off/ light day

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15 min Rowing

20 mins Jogging/walking (treadmill)

15 min swimming

10 mins steam room.

Wednesday June 25th- Prog III WO Day 1

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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

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

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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

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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

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

WOs in Ludhiana (PB) India- June 9th

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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
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WOs in Ludhiana (PB) India- June 5th

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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-