Sunday, April 6, 2014 at 10:32 PM
SUNDAY- Rest is for those not running in the right race..
before bed—100 burpees, then (5×20 burps, 5×12 wght leg lifts

AM) Conditioning

Burpees 400 then

50 DB swing right arm, 1 jumprope interval (untimed just fast), 25 burpees, 50 swings left arm, 1 JR interval, 25 burpees, 12 left roundhouses, 1jr interval, 25 burpees, 12 right roundhouses, 1 jr interval, 25 burpees
Planks 3min each side, back bends and submax pushups, wall sits 2x1min

Bike around running errands with pack 25min
100 burpees 3×3 grease groove pullups

Went shooting…

Later, Bike around running errands 20min
100 burpees

PM) burpees 50, heavy bag 10x 1,2,1,2′s 2×20 burpee with lunge jump and some kicks and 10 burpees
2 min incline plankRolling Eyes

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Friday, April 11, 2014 at 8:19 PM
Kinda got down this week, Good friend died and just unmotivated, got up today and said F*($% it!!!

Burpee 500

Strength:

Squats BB back- 8×3 (5 sets w/ 220)
jumps x3 in between

A1. Mil press 5×5 100LB
A2. Pullup 5×5
A3. LEG RAISES 5X10
( DID 5X6 PISTOLS IN BETWEEN )

B1. DB SWINGS 3X15 50#
B2. DB ROW 3X6-8 50#
REPLACED BATTLE ROPE WITH 100 DB BURPEES W/ 2X 25LBS
WITH BURNOUT CURLS AND PRESS AT END

SLED DRAGS 10 MINUTES BACK AND FORWARD 150′

C1. DIPS 5X6-8
C2. ROPE PULLUPS 5X5
C3. DECLINE SITUPS 5X10
C4. BURPEES 5X20
100 BURPEES
3MIN EACH SIDE PLANKS
30 SIDE TO SIDE PUSHUPS, 30 WALK OUT PUSHUPS, 30 REG PUSHUPS
3X10 BACK BENDS
2X1MIN WALL SIT

BIKE 35MIN
2X10 JUMP PULLUP BURPEES THEN JUST MORE BURPEES
BIKE 35MIN

BURPEES 100 WITH KICKS AND SOME PUSHUPS/PLANK PRACTICE…Twisted Evil

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Saturday, April 12, 2014 at 7:37 PM
Saturday-

Before bed last night- 100 burpees and 5×20 burps and 5×20 weighted v-crunches…

Todays-

400 burpees,
then
Sprints 10x 90-100 yrds
then
Put on 50lb weight vest and
ran 650 yrds to river
did 100 squats, 5 pushups, 10 burpees w/vest
ran 650 yrds back…
2minutes front plank with vest+ 100 lb heavy bag carry 50′
2x1min planks each side no vest.
3×10 spiderman pushups
3×3 sub mac pullups+ submax set pistols
100 burpees
Yoga

Biking about 30minutes around for errands

100 burpees and some kickboxing 10minutes w/l-sit holds
later
100 burpees and stretching

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Sunday, April 13, 2014 at 9:00 PM
Also did 3 rounds of band curls, band tricep, and band flys

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Sunday, April 13, 2014 at 9:08 PM
Sunday-
Last pm bedtime- 200 burpees and 100 leg flat situps,

Today-100 burps

1/ bulgarian squat 3×6-8 each leg (75lbs)

A1. Floor Press 6×3 145
A2. WIDE GRIP PULLUP 6X SUBMAX
ALSO 3 MORE SETS PISTOLS
3 SETS MED BALL WIDE PUSHUPS 3X10-15

B1. OVERHEAD BD WALK- 3X50′
B2. RACK WALK 3X50′
DID THESE NONSTOP

C1. SLED DRAG 3X150′
C2. BB CURLS 3X15
C3. TRI EXT 3X25
C4. BAND PULL APARTS 3X15/15 EACH WAY
C5. LEG RAISES 3X10

500 STRAIGHT BURPEES
Shocked
ODD BALL CIRCUIT RANDOM STYLE:
1. 2X15 BB CURLS
2. 2X15 MED BALL WIDE PUSHUPS
3. 4 MORE SETS VARIOUS LEG RAISES
4. 3XSUB MAX CHINS
5. 5X20-25 BURPEES
6. 3X10 DECLINE SITUPS
7. 3MIN EACH WAY PLANKS OBLIQUE
8. 30 SIDE TO SIDE PUSHUPS, 30 WALK OUT PUSHUPS
YOGA

300 BURPEES IN THE DAY WITH LIGHT BIKING AND SOME HEAVY BAG (3MIN)

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Tuesday, April 15, 2014 at 11:51 AM
Before bed 100 burps + 5×20 burps and 5xabs
Monday
Conditioning:
Burpees 400
DB swings 3×15 each arm, with 3×20 Burpees and then 100 Burpees
Jump rope intervals 5xsets 30sec-1min ..with 5 sets Burpees 20 in between
Then :
1.   Planks 3x 1min each side oblique
2.   2x1min wall sits
3.   Practice : 3×3 one arm pushups on incline , 3×3 fingertip pullups, 3×3-4 pistols
4.   Yoga and a little more core work and back bends
Biking around amounted to 40min
Sporadic several sets 100 Burpees and 2×20 leg L raises, more stretching.
Had a mini session of 20 Burpees +12 each leg lunge jumps x 4 rounds with 100 Burpees on end….
Interval work of Burpees 30sec, Mountain Climbers 30secx 5 rounds

Before bed- 100 burpees then
50 burpees
20 leg flat med ball situps
30 burpees
20 leg flat as above
20 burpees
20 situps
15 burpees
20 situps
10 burpees
20 situps Idea

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Wednesday, April 16, 2014 at 11:52 PM
trying to take easy last two days
Deadlift 5×5 250
A1. Mil push press 5×5 100
A2. BB row 5×5 125
B1. Dips 5x sub max
B2. Hanging leg 5×10
B- DB Cheat hammer curls 3×6-8
B+ 3×6 Pistols
100 Burpees and 2×15 back bends 1min each side planks

1set max pushups 50

One day was only 100 burpees and light pushups only

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Friday, April 18, 2014 at 3:27 AM
Thursday-
AM) 500 burpees and 5×20 burpees and 5 sets 1min Jump Rope intevals in between…

Then 3min planks each side,
3×3 practice of
one arm pushups, fingertip pullup, pistols
2x1min wall sits

later 2×100 burpees

Bedtime- 200 burpees+ 100 leg flat situps….

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Friday, April 18, 2014 at 9:25 PM
A1- Below parallel a*s to ground BB squats 3x3warm up 150 then 5×5 with 200
A2- Floor press 5×5 MAxs 150-155
A3- Pullup 5×5

Burpees with 2x25lb DB into curls at top 100 straight
(i did this to sub battle ropes in program)
B1- DB swings 3×15
B2- DB rows 3×6-8
B3- Hang leg raises 3×10
Sled drags 10min straight (150′ forward backwards switches)

2x 150′ one arm alternating sled rope pull/row
(like a hand over hand rope pull)
3×10 med ball pushups
2×10 hang leg raises

3min planks

later 300 burpees with jumps

Living as Opportunity is the only garantee

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 RE: Brandon-Primal Training!
Posted Saturday, April 19, 2014 at 8:19 PM
PM) last night- 100 burpees
a1. pistols 5×6
a2. weighted situps 5×12
a3. burpee jumps 5×20
3×15 dual med ball pushups

later 100 burpees

today)

100 burpees
10x 100yrd sprints
with 50 burpees
then
100 burpees

Rest with 50# vest on

run 600 meters
100 prisoner squats
5 pushups
run 600 meters
5 pushups
10 burpees w/vest x 10 sets
10 each leg lunge jumps x 5 sets
10 situps x 5 sets
15-20 body pulls to chin x 3 sets
5 pushups 2 sets

took vest off
100 burpees and planks 3min

later 200-300 sporadic burpees and sub max work and biking.

 

3-26

500 burpees

then 25 blg one leg lunge/squats each leg, 50 prisoner squats, 100 heavy bag flips, 25 each leg blg one leg lunges/squats, 3×5 deep pistols, 25, pushups, 100 burpees, 25 pushups, 100 jumpropes, 100 each knee heavy bag strikes, with 5×20 burpees, 30 side arm raise pushups, 30 walk out pushups, 3×3 pullups, 2x1min squat holds, 3x1min each side planks, 3x failure L-sit holds, Stretching

total time about 55minutes

bike 35-45min

burpees 100

bike35-45min

burpees 100 + 30min yoga/core

several sporadic sets burps

100 leg flat situps

(1000+ burps today)

 

 

 

 

 

 

 

 

 

=

3-25-Tuesday

500 burpees

stretching
Then
1a. Back squats in sets of 5 for 3 sets then 3 for rest – about 10 total sets in between this:
1b, pullups 5×5,
1c, dips 5x 8
then : 10 minutes sled drags forward and backwards
then : burpees 100 and 3×15 DB swings, 5×10 leg raises, 3×4 pistols in deep, 5×10 jump burpees and lunge jumps
then: 5×5 one arm DB push press, 4×10 invert rope rows, 5×10 decline situps,
planks 3min (1xeach side 3 rounds) =6min + pushups
Bike w pack (20min or so back and forth hauling stuff)
100 burpees and 3×4 pistol practice
100 burpees and some get ups
sporadic burpees several hundred…….

This week- 21st

100_1817 100_1818

3-18

Rode MTN bike and stuff on weekend

Monday-Deadlifts. Mil press, rows, DB swings…..Burpees

Tuesday-

AM_ 500 burpees + 100 burpees and pistols, abs

PM_ Squats 5×5 210, pistols 3×8

Bench 5×5 135

Pullups 5×5

10min sled drags,

Dips, Chins 5×5- 6 each

Leg raises 5×10

200 burpees…planks

Back at recording this :

3/12
Aggressive Strength Run:
Squats 5x3w 235
milpress 3×5 100
rows 3×5 w 120
bb snatch 5×5 75
swings 3×15 nonstop finisher
5×10 wghted situps
100 burpees
later more 100 burpees

3/13
100 burpees
3×8 single leg lunge squats w 100lb
5×5 DB swings each arm
bench 531 style- 1,1,1,1,1,1,2 w/85%
pullups 5×5-3
burpees w/ 2x50lb 3×10
one leg pistol 3×8
one arm pushup practice 3×5
swings finisher 3×15
100 burpees, later 100 burpees

3/14
300 burpees
10x 100yrd sprints
100 burpees
5×20 burpees and 5x jumprope interval
3min each side planks
pushup/chin practice 3sets each
3x pistol practice
core 5min
later- 100 burpees
long jump 5×10 w some burpees and pushups
5×10 knee to elbow hanging ab raises

11-19

Sat

Did burpees and jumps+ BW (6×6 weighted pistols , 6×5 pullups, 5×8 dips, 5×20 l sit lef raises)
Lunge jump burpees 5×20
Chins 5×6, jump burpees 5×20, med ball pushups 5×10+ decline situps 5×15, planks 3x1min each side+ 3x1min front
back bridges 3×10

Strength- Deadlifts 3×5 w250, 3×3 255
Floor press BB 5×6 140
Recline rows 5×15

Sprints 10x20sec (100yrd)
broad jump burpees 5×10 then 50 burpees
Kickboxing and burpees 15min

Burpees 20
band curls 10-12
band chest fly/press 10-15
vups w/ med ball 4×25+ 1×10 roll outs
x 5 rounds

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