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