[Friday] 6.21.19 Run 5 miles

PM
[A] Run 5 miles
52:48

[Thursday] 6.20.19 FM Rapid Abs + Core

AM
[A] Shoulder Mobility

[B] Superset
Reverse hyper-extension (#135) 4x10
Decline push-ups 4x15

[C] FM- Rapid Abs

[D] 3 Sets for Work
15 GHSU
10- Seated single arm- rows (#30) (Tempo 1201)

[Wednesday] 6.19.19 Recommended Routine

AM
[A] Superset
Weighted pull-ups (#10) 3x4
Bosu Goblet squats (#100) 3x 10

[B] Superset
Bat wings (#30) 3x 10
Pseudo push-ups 3x8

[C] Superset
Tucked dips 3x8
Romanian Deadlift 3x 10 (#135)

[Tuesday] 6.18.19 Power Cleans + MetCon

PM
[A] Shoulder and Leg Mobility

[B] 20 min AMRAP

30 DU
10 Dips
10 T2B
5 Shuttle push-ups

8+20

[C] Find Heavy 5 rep Hang cleans

95, 115, 135, 155, 165, 175

[Monday] 6.17.19 "Rocky"

AM
[A] Shoulder Mobility

[B] Rocky
5 minute dead hang holds
Every time you break the following:

800m run
20 push-ups

1st hold 1:20; 1:06; 1:01; 1:04:1:00

[Sunday] 6.16.19 AM 5K Time Trial

AM
[A] 5K Time trail
28:59

1st split @ 1.5 miles 14:20. Nice, cool morning. Legs were more fatigued than lunges

[Friday] 6.14.19 AM Upper Back + PM Lower Back/Legs

AM
[A] Warn-up

[B] Run 1 mile

[C] 4 Sets of max regular pull-ups
6, 5, 4, 4, 

[D] 4 Sets of back Horizontal rows
7, 5, 5, 4

[E] 4 Sets of close group pull-ups
4, 3, 3, 3

PM
[A] Shoulder and Legs band mobility

[B] 15 min AMRAP

5 DL (#225)
10 Box jumps (24")
15 Air squats

8+12

[Wednesday] 6.5.19 Run 4 Miles

PM
[A] Warm-up

[B] Run 4 miles
Ran 4.4 miles in 42:30. Large hill.

[Tuesday] 6.11.19 Hiked Butler's Trail

AM
[A] Hiked Butler's Trail
3 miles

[Monday] 6.10. 19 Run 6 Miles + Shoulder Mobility

PM
[A] Run 6 miles 
1:07:10

[B] Cross-over Symmetry 
Activation + Strength

[C] 30 minutes in sauna

[Sunday] 6.9.19 Hike Desoto State Park, AL

PM
[A] Hiked 4.5 miles of Desoto State Park, AL with #30 Ruck

[Thursday] 6.6.19 Upper Body

PM
[A] Run 2 miles

[B] 4 sets of max plank push-ups
10,10, 10, 10

[C] 4 sets of max dips
16, 13, 10, 10

[D] 4 sets of max push-ups
23, 17, 10, 10

[E] 4 sets of max leg raises 
6, 6, 5, 5

[E] 4 sets of single calf raises 

[Monday] 6.3.19 Deadlift and Core

PM
[A] Warm-up

[B] Run 1 mile

[C] 4 Rounds
10 DL (#225)
10 Dips (#25)
:30 second cliffhanger plank

10:13

[Sunday] 6.2.19 Body Attack

PM
[A] Body Attack with Lyle
60 minutes

[Saturday] 6.1.19 Hot Yoga

AM
[A] Hot Yoga- Power @ Golds Gym
60 minutes

[Friday] 5.31.19 Shred A + Core

PM
[A] Shoulder mobility

[B] FM Shred A

[C] Plank 3 minutes

[Thursday] 5.30.19 Five Golden Rings

PM

[A] Warm-up

[B]“Five Golden Rings”
One round every 5:00 for 25:00 (5 rounds)
30 Air Squats
20 Calorie Row
Run 2 laps

2:40, 2:46, 2:54, 3:03, 3:09

[C]Strength Accessory:
4 Rounds NFT
10 Inverted Rows
10 Ring Dips
Rest at least :60 between rounds

[Wednesday] 5.29.19 DL and Bench Press Max

PM
[A] Shoulder mobility

[B] Deadlift- heavy 5RM
135, 185, 225, 315, 365

[C] Bench Press Max
135, 185, 215, 225, 245, 265