10.15.2024

Tuesday 10.15.24

Strength Training:

Legs Superset (every 3:00):
- Supine Leg Curls: 18.75 x 5x10
- Heels Elevated Squats: 18.75 x 5x10

Single Leg Hamstrings with Upper Back Recovery (every 3:00):
- Landmine RDL's: 91.75 x 5x8
- Band Pull Aparts: 5x20

Single Leg Quads with Upper Back Recovery (every 3:00)
- Bulgarian Split Squats: 91.75 x 5x8
- No Moneys: 5x20

Calves with Squats and Core (every 3:00)
- Standing Calf Raises: 121.75 x 5x10
- Safety Bar Squats: 121.75 x 5x10
- GHD Sit-Ups: 4x7, 1x6

10.14.2024

Monday 10.14.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):
- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 212 x 5x8
- Banded Neck Extensions: 8x10
- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):
- Kelso Shrugs: 222 x 3x10
- Band External Rotation: 2x10 (with first 2 sets of shrugs)
- No Moneys: 2x10 (with first 2 sets of shrugs)
- Push Ups: 1x11 (with last set of shrugs)

 Upward Pull with Push Recovery (every 3:00):
- 1-Arm Cable High Pulls: 35x 3x10
- Push Ups: 3x10

Downward Pull with Push Recovery (every 3:00):
- Lat Pulldowns: Stack+Band+20x 3x10
- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):
- GHD Preacher Curls: 80.5x 3x10
- Push Ups: 3x10

Sunday 10.13.24

Rest day. Rucked 4 miles with the dog wearing a 20.5 lbs vest.

10.12.2024

Saturday 10.12.24

Strength Training:

Push with Upper Back Recovery (every 3:00):
- Dips: 0 x13, 10x12, 20x11, 30x10, 37.25 x9, 42.25 x 5x8
- Cable Face Pulls: 71.25 x 10x10

Triceps and Rear Delts (every 3:45):
- JM Presses: 85 x10, 115 x 4x9
- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):
- 1-Arm Crossover Cable Pushdowns: 32.25 x 3x10
- DB Lateral Raises: 35's x 3x11

Friday 10.11.24

Strength Training:

Legs Superset (every 3:00):
- Supine Leg Curls: 18.5 x 5x10
- Heels Elevated Squats: 18.5 x 5x10

Single Leg Hamstrings (every 3:00):
- Landmine RDL's: 91.5 x 5x8

Single Leg Quads (every 3:00)
- Bulgarian Split Squats: 91.5 x 5x8

Calves with Squats and Core (every 3:00)
- Standing Calf Raises: 121.5 x 5x10
- Safety Bar Squats: 121.5 x 5x10
- GHD Sit-Ups: 3x7, 2x6

10.10.2024

Thursday 10.10.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):
- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 211.75 x 5x8
- Banded Neck Extensions: 8x10
- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):
- Kelso Shrugs: 221 x 3x10
- Band External Rotation: 2x10 (with first 2 sets of shrugs)
- No Moneys: 2x10 (with first 2 sets of shrugs)
- Push Ups: 1x10 (with last set of shrugs)

 Upward Pull with Push Recovery (every 3:00):
- 1-Arm Cable High Pulls: 33x 2x10, 37x1x10
- Push Ups: 3x10

Downward Pull with Push Recovery (every 3:00):
- Pike Pull Ups: 2.25 x 3x10
- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):
- GHD Preacher Curls: 80.25x 3x10
- Push Ups: 3x10

10.09.2024

Wednesday 10.09.24

  Rest day. Rucked 4 miles with the dog wearing a 20.25 lbs vest.