[Saturday] 12.27.14 AM Percy Warner

AM
[A] Ruck Red trail and candy cane connector

[B] 30 minutes on ski machine

[Friday] 12.26.14 AM Upper + PM Lower Back

AM
[A] Warm-up

[B] DB Incline Bench Press 6+6 (Drop set)
55/45, 55/45, 55/45, 55/45

[C] Incline DB Bench Press 6+6+6
Steep incline, less steep incline, flat bench
40, 40, 40, 45

[D] Cable Flies 4x12
50,50, 60, 60

[E] GCBP 4 x10
135, 145, 145, 145

[F] 4 Rounds
8 Narrow push-ups
8 dips on bench
8 tricep extension (#30)
Rest 1 min

PM
[A] Warm-up

[B] Deadlift 4x4
215, 250, 285, 285

Forward grip- work on grip strength

[C] Stiff-legged DL 4 x10
135, 135, 135, 135

[D] Back Extension 4 x10
25, 25, 25, 25

[E] Sauna/Steam room recovery

[Thursday] 12.25.14- Merry Christmas- Rest Day

[Wednesday] 12.24.14 AM Upper Back

AM
[A] Warm-up

[B] Weighted pull-ups 4x4
10, 10, 10, 10

[C] DB Single arm row 4 x12
40, 40, 40, 45

[D] BW Row 4x10

[E] Incline DB Curl 4x10
25, 25, 25, 25

[F] 4 Rounds
8 Zottman Curls (#20)
8 Hammer curls (#20)
8 Preacher curls
Rest 1 min

[Tuesday] 12.23.14 AM Lower Body + PM Cardio

AM
[A] Warm-up

[B] Back Squat 4x4
205, 235, 265, 265

[C] Front Squat 4x10
135, 135, 135, 135

[D] Sinlge-legged press 4x10
95, 95, 95, 95

[E] DB Calf Raises 4x12
65, 65, 65, 65

[F] Hanging leg raise 
3x10

[G] Ab Roller
4x10

PM
[A] 1000 steps on stair master

[B] 15 minutes on ski machine

[C] Cardio Circuit at the Y
45 minutes

[Monday] 12.22.14 AM Upper Body + PM Recovery

AM
[A] Warm-up

[B] Bench Press 4x4
160,185,210,210

[C] DB Shoulder Press 4 x10
35, 40, 45, 45

[D] Behind the Neck Press 4x10
95, 95, 95, 95

[E] Cuban Press 3 x 10
15, 15, 15

[F] Tricep Dips 3x10
Done on flat bench with legs up

[G] Tricep Push-downs 3x12
80, 80, 80

[H] 4 Rounds
8 Lateral raises
8 Front raises
8 Rear flies
8 DB Overhead press
Rest 1 minute

PM
[A] 1 mile on treadmill at 6% grade

[B] 20 min on ski machine

[C] Sauna/Steam room

[Friday] 12.19.14 AM Back + PM 5 Mile Run

AM
[A] Foam Roller


[B] Deadlift 4x5
205, 225, 235, 235


[C] Stiff-legged deadlift 4x10
135, 135, 135, 135


[D] Incline sit-ups 4x10
25, 25, 35, 35


[E] Back Extension 4x12
25, 25, 25, 25


PM
[A] Run 5 miles
47:02

[Thursday] 12.18.14 AM Upper Body + PM GRT at Cumberland Park

AM
[A] Dynamic warm-up, foam roller


[B] DB Incline Drop-set 6+6
55/45, 55/45. 55/45, 55/45


[C] DB Incline/Decrease Incline/Flat Press 6+6+6
40, 40, 35, 35


[D] High to low Cable Flys 4x10
50, 50, 50, 50


[E] CGBP 4 x10
95, 115, 135, 135


[F] 4 Rounds
8 Dips
8 Tricep Extension (#30)
8 Narrow push-ups
Rest 60 seconds


Super hard- triceps are toasted. Only did 2 sets.


PM
[A] 4 Rounds
Hill Intervals across the pedestrian bridge. Start at one end and increase pace to 80-90% to 1st expansion joint, recover jog to the other side and then return. Down and back is one rep.


[B] GRT Welcome Party Style
1 hour and 30 minutes of Ruck PT  (#40) with Ivan, Zach, Evan, Karl,

[Wednesday] 12.17.14 AM Cardio+ PM Back

AM
[A] 35 min on Ski machine

PM
[A] Weighted Pull-ups 4x5 
10, 10, 10, 15

[B] Single Arm Rows 4x12
25, 25, 25, 25

[C] Ring Rows 4 x10

[D] Incline DB Curls
15, 15, 15, 15

[E] 4 Rounds 
8 DB Zottman Curls (#15)
8 Crossing curls (#15)
8 Pronated curls with #45 bar
60 second rest

[Tuesday] 12.16.14 AM Lower Body

AM
[A] Dynamic Warm-up + foam roller

[B] Back Squats 4x5
185, 205, 225, 225

[C] Front Squat 4x10
95, 205, 135, 135

[D] Single Leg- Leg Press 4x10 each side
90,90,90,90

[E] Calf Raises 4x12
90, 90, 90, 90

[F] Hanging Knee Raises 4x12

[G] Ab Roller 3x10

[Monday] 12.15.14 AM Upper Body + PM Cardio

AM
[A] Warm-up

[B] Bench Press 4x5
135, 160, 175, 175

[C] DB Shoulder Press 4x10
30, 35, 40, 40

[D] Behind the Neck Press 4x10
65, 65, 65, 65

[E] Cuban Press 3x10
15, 15, 15

[F] Superset
Tricep Dip 3 x10 (Bodyweight)
Tricep Push-Downs (90,90,90)

[G] 4 Rounds (#5)
8 Lateral Raises
8 Front Raises
8 Rear flyes
8 DB Overpress

PM
[A] Run 3 miles
26:04

[B] 10 min AMRAP
5 T2B
10 HPC (#95)
10 Ring rows
15 KBS (1.5 pd)

3 Rounds

[Sunday] 12.14.14 AM 5 Mile Run + PM Yoga

AM
[A] 5 mile run

[B] Power Yoga

[Wednesday] 12.10.14 AM 1RM + PM Cardio

AM
[A] Warm-up- Foam Roller

[B] 20 minute ski machine

[C] Find 1RM on Squat
135, 225, 245, 285, 305, 315

[D] Find 1RM on Bench Press
135, 155, 185, 205, 225, 245

PM
[A] Warm-up

[B] 45 min circuit

1 min on AD
1 min max rep on lower body excerises

[Monday] 12.8.14 Cardio + Circuit

AM
[A] 35 minute on ski-machine

[B] 45 min. Circuit

1min. AD between each exercise
1 min max reps of random upper body exercise

[Sunday] 12.7.14 25 Endurance

AM
[A] 10 minute warm-up

[B] Right out of bed ab routine practice
10 Crunches
10 Reverse crunches
10 Double crunches
10R/L Elbow-to-knee
10 Bicyle
30 sec plank

[C] 25 min AMRAP
300m row
5 Burpee-PU-KTE
12 (#12) Ball Slam

6+ 300m+3

[D] 10 minute bike

[Saturday] 12.6.14 5 Mile Run

AM
[A] Run 5 miles
47 minutes

[Thursday] 12.6.14 Atoka Fitness

PM
[A] 10 minute warm-up

[B] 8 Rounds
Run 200m (0.125 miles)
1 DL (#225)
Run 200m
2 DL (#225)
Run 200m
3 DL
...
8 DL

[C]10 minutes on the bike

[D] AMRAP in 25 minutes
30 DU
10 Flutter Kicks (4-count)
10 Burpees
5/5 KB (#25) Slashers
5/5 KB (#25) 8 Figure Swings
5/5 KB (#25) Strict Press
30 sec plank

6 Rounds

[Tuesday] 12.2.14 PM Shoulders + Cindy/Omron Body Fat %

PM
Before doing anything use OMRON Device
Body Fat % = 19.7%
Body Weight= 218
BMI= 29.7

[A] Foam Roller + Warm-up

[B] Find 1RM on Strict Press in 15 minutes
95, 115, 135, 145, 155

[C] Cindy
AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

12 + 24

[Monday] 12.01.14 PM Shoulder + Circuit

PM
[A] 5 minute jog

[B] Find 1RM on DL in 10 minutes
135, 225, 245, 285, 305, 315, 335 

[C] Circuit
1 minute AD between each 1 minute max rep exercise

Jane Fonda (R/L)
Man Maker
Superman hold
Back extension (#25)
Plank
Pull-up
Burpee
KB Slasher-to-Halo (R/L)
Circle push-ups
Flutter kicks (4-count)
Wheel hold
Side Planl (R/L)