3/30

AM) 100 burpees in 6min then another 125 burpees with sets of 20 with 1min jumprope in between = 25min

THen a1)squats 5×6

a2) chins 5×5

b1) RD deads 5×6

b2) behind neck press 5×8

c1) dips 5×8-10

c2) decline situps 5×15

d1) BB rows 5×6

D2) leg raises 5×12

another 25 burpees with 5lb weights on feet.

PM) 150 burpees + 5×6 Floor press+ 5×8 DB hammer curls+ planks+300 vups+ 5×20 invert pushups+ mountain climbers+ med ball twist+ back bridges+ 5×15 invert chins

 

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3/27

TUES)
AM) Deads 5×5

A2) MIL PRESS 5X6

B1) CHINS 6X4

B2) FRONT SQUATS 5X5-8

C1) DIPS 5X9-10

C2) BB CURLS 5X6-10

2XMAX PUSHUPS

PM) 300 VUPS 3X15 INCLINE PUSHUPS/100 BURPEES/5X15 INVERT ROWS/100 VUPS/50 PUSHUPS/BACK BRIDGES X2MIN

3-26

MON-

AM) 30squats/30 pulls/30 pushups/

Ride to bridge 20min+ Bridge sprints 10-11×30 w/jog down=20min+bike home=30min+ 200 burpees+ 300 vups+planks

PM) 200burpees+5×15 decline situps+5×8 chins+100 pushups+mountain climbers 5sets+ 300 vups+back bridges

3/25

Took a couple (FRI/SAT of mostly rest-just 100 pushups some burps and light biking) But SAT night did Upper Push/pull

SAT- A1) 10×5 mil press A2) 10×5-8 various supported chins

SUN-Killed it again-

AM) about 200 burps throughout/ 300 vups/ 100 pushups/ planks/back bridges/mountain climbers

PM) GYM- 6×10,8,6,6,5,4,6 squats

6×5 Bench 135

RD deads 3×9 x 2×8 leg curls DROP SETS

3×10 cable press

5×12 leg raises

3×6 Dips

DB Rows x5x8 drop sets

Invert rows 3×8

BB curls 3×10 drop sets

Situps w wieght x7x15

Burpees 2×25/4×15

Dips 5×8 = EVERTHING WAS SUPERSETS OR GIANT SETS

After bike home 100 burpees / 300 vups/ 3×15 incline pushups/ 2×12 invert chins/ knees

3/22

Bikingx40-1hr

burpees 400 (spread over sets of 15-25reps)

Invert B/w rows 6-8×12-15, pushups 5×25, med ball pushups 5×9, dips 5×8, lunge jumps 3×30, 1×10, decline situps 5×12, vups 500, med ball twist 3x1min, planks/back bridges. 5×8 pistol one leg squats b/w, 5×5 chins, 5×12 leg raises.

3/21

WED

AM) bike30min+ bridge sprints 10x30sec w/jog down=18min+ bike home+200 burpees+400vups+100pushups+planks/back bridges

PM) 150-200 burpees+5x5chins+more pushups+5×15 decline situps+5×15 leg raises+ mountain climbers+heavy bag 3min+more abs/pushups+invert rows 30

3/20

TUES_

AM) Deads 5×5

A1) Squats BB 5×6

A2) Chins 5×5

B1) BB bench 5×10

B2) Invert rows 5×10

C1)┬áDips 5×8

C2) BB curls 5×8

D1) leg raises 5×12

D2) decline situps5x12

D3) Feet up shoulder pushups 5×10

D4) med ball twist 5x1min

PM)

Burpees 350 (all done in various sets 15-25 per set)-pushups 5×20- vups 500-mountain climbers 5×60-heavy bag 3x1min (circuit style)