5-30+5-31

AM)

1)squats bb- 5×5 225    Jumps 5×3  

2) BB RDL’s 3 X 8

3A) Goblet Reverse Lunge 3 X 8-10

3B) Hanging Knee Raise 5 X 12 (2 done with dead’s)

4) Finisher X 10

a) 100-yard dashes circuit : pistols x 8 each leg, 20 pushups one leg up, 20 weighted situps/leg raises, 5-6 pull-ups x 5 rounds

iN DAY – 6X50 BURPEES, SEVERAL SETS PUSHUPS, FLUTTER KICKSX 3 ROUNDS+ WALK OUTS

5-31- NO SLEEP

100 BURPEES, 5X 20 JUMP  BURPEES AND 100 JUMPROPE, + 2X1MIN HEAVY BAG KNEEES AND KICKBOXING, BURPEES 2X50, (30MIN)TOTAL

INTO – 1. CHINS 6

              2. DIPS 8

              3. LEG RAISES OFF DIP BAR 20

              X 5 ROUNDS

             + 5X8 PISTOLS, 5X 20 PUSHUPS, 3X1MIN SIDE PLANLKS EACH SIDE, ( 1HR 10MIN)

 

LATER, 100 BURPEES, 3X 1MIN TWIST, HIGH JUMP BURPEES  SEVERAL ROUNDS IN DAY

LATER= 100 BURPEES, 100 LEG FLAT SITUPS, 3X8 CHINS LEG UP, 3X10 HINDU PUSHUPS

100 BURPEES, 2X50 SLEDGE HAMMER STRIKES

5-29

WED

AM) burpees 100

burpees 5×50 and 5×8 pistols, 5×20 weighted situps

LATER- burpees 100 and 2×5 chins, 2×8 pistols, 2×12 leg raises, 2x 10 spiderman 2×50 burps

LUNCH-

burpees 50×5, pushups 5 sets, 5sets chins, 5 sets pullups, 5sets pyol pushups, 10 sets abs, 5 sets lunge jumps

PM) bike 30 min

park 100 burpees, 100 leg flat situps, 100 flutter kicks,

bike 20 min

beach burpees 1000 , 100 vups, 100 flutter kicks

bike 35min home

100 pushups (40,20, 10,10,10,10)

 

Weeks 1-2 – Hips/Back Sets Reps Cadence Rest

 

Exercise

A. Deadlift 4 12,8,6,8

B1. RDLs 3 8 to 10

B2. Yates Row ” “

C1. Pull-ups 3 4 to 8

C2. Seated Cable Row 12 to 15

C3. Inverted Row 20

D. Hamstring Curl 5* 5,5,5,5

E. Bent-over Dumbbell Row 5,5,5,5,5

Bike to park 20min
100 burpees , then A1- back bends 3×10, a2- leg raises 5×12, planks 3x1min each side and 1min front,

bike to beach (20min)20 high jump burpees and 1min mountain climbers 5 rounds

bike 40-60  min

home 100 burpees then

10 weighted decline situps, 50 burpees x 4 rounds

5×5 pullups, 5×8 med ball pushups, 3x1min weighted flutter kicks….

5-26-27

Early 26th before bed

100 burps, 5×20 burps and 5x 20 leg raises

SUNDAY-

Today was third day on week 1 phase I

1-Dead lifts 5×3 260

2-front squats 4×6 150, 2a) leg raises 4×10

3a- pullups- 5×5 20s

3b- pushups off handles- 5x20s (15-17rep)

4a- farmer walks- 50lbs each hand-

4b- db swings- to head height- single arm- 50lbs-

5a- 20 high jump burpees x 5

5b- 20 weighted situps x 5

 In day 5×8 pistols, 4×20 pushups, 4×50 burpees

Then

a1- chins 5×6

a2- dips 5×8

a3- lsit leg raises 5×20

100 burpees and 100 heavy bag knees and punches = total time 25min

then later

100 burpees and 2x 12 roundhouses

a1- walk outs into pushups 10 walk outs and pushups 10,9,….  x 3 rounds

a2- Weighted flutter kicks x 3x 1min

8 chins

Before bed- 100 burps then (5×20 high jump burps and 5×20 leg flat weighted situps)

5-25

Day 2

Warm up 10min bike then 100 Burpees

 1) BB Military Press 5 X 5 w 85

2A) BB Rows 5 X 6 w 135

2B) Neutral Grip DB Bench Press 5 X 6 w 50’s

3A) Cable Face pulls 2 X 10

3B) decline situps 2 X 8

4A) Bodyweight Finisher

a) Dips 10,9,8,7,6,5,4,3,2,1( had to rest pause sets on all high sets)

b) Chin-ups 1,2,3,4,5,6,7,8,9,10

CONDITIONING:

Burpees 50, sit-ups weighted 10 + 1min mountain climbers x 5 rounds

Burpees 50, Leg raises 12 x 5 rounds

Also some high jumps and kickboxing mixed in

Then tabatta bike home-15min

In day 5×8 pistols, 100 Burpees, pushups

Late AM next day

Burpees 100, and sets of 5×50 in separation, sit-ups 3×20 wght, flutter kicks 3x60sec, 3×60 sec rotations, pushups, walk outs, pullups.

5/23

THURSDAY-

AM- 100 BURPEES, 10 SPIDERMAN PUSHUPS, 20 SITUPS. 100 FLUTTER KICKS, 6 CHINS, 8 PISTOLS

IN DAY 4SETS OF 50 BURPS, 10 SPIDERMAN, 8 PISTOLS, 6 CHINS, 12 LEG RAISES

LUNCH-

5 ROUNDS

50 BURPEES, 5 PULLUPS

5 ROUNDS ( 8 PISTOL SQUAT, 10 LEG RAISES, 10 INCLINE PUSHUPS, 5 HELICOPTER CHINS)

3 X 20 HIGH JUMP BURPEES

PM- 5 ROUNDS

12 EACH LEG LUNGE JUMPS, 6 PYLO EXPLOSIVE PUSHUPS, 12 L SIT LEG RAISES

2X CHIN HOLDS 30 SEC

5/22

Last days)

Burpees and cals……nothing to streneos:

WED_

Today:
AM) 100 burpees and 2×20 pushups, 1×20 weigted situps, 1×8 chins
 
PM)
Core move: BB squats 3×5 w 225
                      3×5 high box sub jumps
1) RD deads 1×8 183, 2×6 205
2a) reverse lunge 3x 8 each leg w 130
2b)- leg rasises- 3×10
FINISHER
3)- 20 sec /yrd dashes x 10
pushups into walkouts 2x ( walk out then pushups (10,9,8,7,,6,5,4,3,2,1)
flutter kicks 3x1min ankle weights
stretching + 2 x 6 pullups/chins