[Wednesday] 7.24.19 Pull-ups + Core

PM
[A] Run 1 mile

[B] 4 sets max pull-ups
8, 7,6, 5

4 sets max Handstand hols against the wall

[C] 10 minute elliptical  

[D] 4 Rounds for work
10 Ring inverted rows
:15r/:15l star plank holds

[Tuesday] 7.23.19 Deadlifts + Pushing

PM
[A] Warm-up- Shoulder mobility

[B] 5 Rep heavy Deadlift
135, 185, 225, 275, 315, 365

Superset with 15 dips

[C] Max DL reps #225
13

[D] TABATA :20w/:40rest (8 Rounds)
Plyo- box push-ups

[Monday] 7.22.19 Core + Sprint Cyling

PM
[A] Warm-up- Shoulder Mobility

[B] 4 Rounds
Max Pulls
10 Ab roll outs
:30/:30 Side planks

7,6,5,5

[C] Sprint Cycling
30 minutes

[Sunday] 7.21.19 Body Attack @ Golds Gym- Murfreesboro South

PM
[A] Body Attack - Murfreesboro -South Golds Gym
60 minutes

[Saturday] 7.20.19 Hot Yoga @ Golds Gym North

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

[Friday] 7.19.19 Pull-ups Back

PM
[A] Warm-up

[B] Max pull-ups- 4 sets
7, 6, 5, 5

Superset with 10 leg levers

[C] Max 90 degree L-sit in chin up

Superset with 12 back extension (#25)

[Thursday] 7.18.19 Core

PM
[A] Warm-up

[B] 3 Rounds
20 Burpee knee-tucks
25 Explosive push-ups
45 second diagonal mt. climbers
45 second seated flutter kicks
45 second  hollow hold

[Tuesday] 7.16.19 Parrallette Work (12"0

PM
[A] Warm-up

[B] 3 Rounds for Work
10 Plank get-ups
15 Seated dips
20 Over unders
10 Tricep extensions
20 Russian twists
10 Push-ups
12 Single leg kick-outs
5 Shoot throughs
10 Pike push-ups
50 Toe taps
10 Burpees


[C] 10 minutes of stairs

[Monday] 7.15.19 Push-ups

AM
[A] Warm-up

[B] Shoulder mobility

[C] Elevated push-ups 4 x max reps
37, 24, 21, 20

[D] Tucked dips- 4 x max reps
7, 7, 6, 5, 

[E] Regular push-ups 4 x max reps
17, 14, 12, 12

Super set with 10 leg levers

[F] Decline push-ups- 4 x max reps
8, 7, 7, 6

Super set with 25 calf raises

[Friday] 7.12.19 Back + Core

PM
[A] Warm-up

[B] Regular pull-ups- 4 x max reps
7, 6, 5, 4

[C] Inverted Rows- 4 x max reps
9, 8, 7, 7, 

[D] Close grip pull-ups 4 x ma reps
3, 3, 3, 3

[E] Core
2 Rounds of the following:

30 second Single leg/arm plank
30 second Side bridge
30 second plank
15 Plank to forearm

[Saturday] 7.6.19 5 Mile Run

AM
[A] 5 mile run
55:58

Super hot- and humid. Slower than normal but overall a decent run

[Sunday] 7.7.19 Body Attack @ Golds Gym

PM
[A] Body Attack @ Golds Gym- Murfreesboro South
60 minutes of HITT with Lyle