2-18

DEADLIFTS= 1×8 w 220, 5×5 w 250 (PR) , last was drop set in 45 sec 1×6 w/ 220

A1- FLOOR PRESS 5X6 W 125

A2- CHINS CG 5X4-5, 2X3

A3- DECLINE SITUPS

100 BURPEES IN ABOUT 6MIN

PUSHUPS 5×5 pylo VARIOUS FEET POSITIONS

BACK BENDS 3 X 10 AND 4X 1MIN HOLDS

CHINS 2X5

STRETCHING 10MIN

LATER- 100 burpees

then 6×50 burpees with 6×30 weighted vups and med twist-

about 400-500 total today

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2/17

weaponsOff today pretty much after over 1000 burpees yesterday and weights/bodyweight

TODAY _ SUNDAY

Bike about 45 min

Burpees 100 in about 5min 50sec

chins 5×4-5

pushups hindu 5x 10

back bends 3×15 4x1min holds

another set burpees 100 in 5min 45sec

2/15-2/16

Fri- 100 burps and very light cals

Saturday) still feel worn

Burpees 100 in 5min 45sec x

3 SETS x spaced

A1- CHINS 5X5

A2- LEG RAISES 5X15

A3-  PISTOLS 5X8 EACH LEG

PUSHUPS HINDU- 5X12

LATER

BURPEES 50,

WEIGHTED SITUPS 15

X 7 ROUNDS

STRENGTH

SQUATS 5X5 W 220

A1- MED BALL PUSHUPS 8

A2- INVERT ROWS 10

A3- BURPEES 30,20

A4- VUPS WEIGHTED W/1MIN TWIST 30

X 5 ROUNDS+ 3X30 BURPEES AND 2X30 VUPS EXTRA

2/14

Thursday) OFF KINDA

Back bends 3x 10 and 4 x1min

Burpees 100 in 5min 50sec

chins 2×5

burpees 100 in 5min 55 sec

through day

4×50 burpees and 2×5 chins

Pushups 5×20

planks 2x2min oblique’s and 2min front

later

Burpees 50, vups weighted 30 x 8 rounds+ 3x 1min flutter kicks

Later

Mil press BB 75 5×5

weighted sit ups 5×15

100 burpees in sets 50,30,30

About 900 burps today

2/13

Wednesday)

Before bed Early AM)

Burpees 50

invert rows 12

vups 50

x 5 rounds

PM) Pullups 5×5, pushups 5×20, back bends 3x 10, pistols 8 5×8 each leg, 2x 50 vups, 2x1min med ball twist, 4x1min back bend holds

LATER- burpees 100 in 5min 50sec then 3×15 rollups to jump

PM2- Burpees 50, weighted situps 15 x 6 rounds

about 700 burps today

2-12

TUESDAY

DEADS’

3X3 W 250, 3X5 245, REST ON LAST SET 30-45SEC THEN 1X8 W 215

A1- FLOOR PRESS 5X6

A2- CG CHINS 5X5

A3- DECLINE SITUPS 5X12

B1- DB ROWS 5X10 EACH ARM

B1B-BURPEES 30

B2- DIPS 5X6

B3- REVERSE BENCH LEG LIFTS 5X10

CIRCUIT 1

DB/KB SWINGS 50LB ONE ARM X 15 EACH ARM

THEN 30 BURPEES IN BETWEEN (50 AT END)

100 STRAIGHT BURPEES

C1- SPIDERMAN PUSHUPS 5X10

C2- PULL-UPS WIDE GRIP 8X3

C3- BACK BENDS 3X10 AND 4X1MIN

LATER-

BURPEES 50

VUPS WEIGHTED 30 AND 1MIN MED TWIST

X 5 ROUNDS

BURPEES 50

VUPS WEIGHTED AND 1MIN FLUTTER KICKS

BAND CURLS 10

X 5 ROUNDS

PYLO PUSHUPS 5X5

1000 + BURPEES TODAY :0

2-11

MONDAY)

BIKE 2X30 MIN FIRST 30 DID 10X 20SEC TABATTAS, 2ND 30 MIN DID 3 MIN SPRINT

AT HOME 100 BURPEES IN 5MIN 50 SEC

LATER

BURPEES 3X 100

PULLUPS 5X3

LEG RAISES OFF DIP BAR 5X15

PUSHUPS 5X20-30

AIR SQUATS 3X100 IN 2MIN EACH

BURPEES 100

LATER 5X 50 BURPEES AND 5X 1MIN MOUNTAIN CLIMBERS