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