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

WED-Thurs-

So I basically did a ton of burpees, bodyweight circuits, DB cleans, snatches, presses, weighted burpees, over 100 manmakers, core work

About every hour for 40 hrs straight + 2x (2x30min) bike rides and then another 20-30min = 50miles total

FRIDAY I basically rested and did some burpees and yoga

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