[A] For work:
Diamond push-ups 15/12/10
Clap push-ups 15/12/10
Hindu push-ups 15/12/10
Staggered push-ups 15/12/10
Banded wide push-ups (Black) 15/12/10
Banded front shrugs 15/15
Banded back shrugs 15/15
Thursday, September 24, 2020
[Tuesday] 9.22.20 Calisthenics- Back
PM
[A] Banded shoulder and leg mobility
[B] For work
Max pull-ups 7/6/5/5
Australian rows (Wide-Normal-Close) 5/5/5 x4
Back extension on GHSU (#10) 15/15/15
TRX biceps curls 15/15/15
Neutral grip max holds x2
Machine close grip rows 4x12 with supersets
[C] 10 minutes stair master
[D] 10 minutes on row for max meters
2, 344 meters
[E] Suana + Steam room + hot tub
50 minutes
[Monday] 9.21.20 AM Core + PM Krav Maga
AM
[A] Shoulder and leg mobility
[B] For work:
Knee raises of dip bar 15/15/15
Bear knee taps 15/15/15
Ab roller 15/15/15
Banded single arm pulldown (red) 15/15/15
Banded wood chopper (red) 15/15/15
Laying windshield wipers 15/15/15
Rainbow wipers 15/15/15
PM
[A] Krav Maga- Knife Cycle
60 minutes
Tuesday, September 15, 2020
[Tuesday] 9.15.20 Calisthenics- Chest + Sauna
PM
[A] Banded shoulder and leg mobility
[B] For work:
Diamond push-ups 15, 12, 10
Hindu push-ups 15, 12, 10
Plyo- push-ups 15, 12, 10
Dips 15, 12, 10 (Had to break)
Declined sit-ups 12, 12, 12
Medicine ball push-ups 8/8, 6/6, 6/6
[C] Sauna
20 minutes
[Monday] 9.14.20 Back Calisthenics + PM Krav Maga
AM
[A] Banded shoulder and leg mobility
[B] For work:
Max pull-ups- 7, 6, 5, 4
Single arm lever rows (#25) 12/12, 12/12, 12/12
Banded single arm pull-downs (Red) 12, 12, 12
Back extensions (#25) 15, 15, 15
PM
[A] Krav Maga- Groundwork
Friday, September 4, 2020
Thursday, September 3, 2020
[Thursday] 9.3.20 Murph
PM
[A] Banded shoulder and leg mobility
[B] "Murph"
Partitioned- 20 rounds of
5 Pull-ups
10 Push-ups
15 Air squats
58:23
[Tuesday] 9.1.20 Back- Calisthenics
PM
[A] Banded shoulder and leg mobility
[B] Plank App- Intermediate- Day 20
[C] For work:
Max close grip pull-ups 8, 7, 5
Single arm banded pull-downs (red) 15/15/15
Ab roller 15/15/15
Australian rows (Wide+ Normal+ Close) 5/5/5, 5/5/5, 5/5/5
Back Extension (#10) 12/12/12
Single- leg KB DL (#30) 10/10, 10/10, 10/10
High rope pulls (#60) 12/12/12
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