[Saturday] 7.31.21 AM Krav Maga + PM Deadlifts

AM

[A] Shoulder mobility

[B] Krav maga- knife cycle

60 minutes

PM

[A] Mow yard

[B] Cross-over Symmetry

[C] Deadlifts 5x10

135, 155, 185, 205, 225

[D] For Time:

10-9-8-7-6-5-4-3-2-1

Deadlifts #155

T2B

18:03

[E] Plank app- Beginner Day 14

[Friday] 7.30.21 4 Mile Run

AM

[A] Run 4 Miles

4.25 miles @  46:19 (10:52/mi)

[Friday] 7.23.21 Grinder PT

AM

[A] Shoulder mobility

[B] Plank app- Beginner day 10

[C] Grinder PT

50 4 count jumping jacks

50 Push-ups

25 Dive bomber push-ups

50 4 count jumping jacks

50 Air squats

50 Monkey squats

25 Push-ups

5 Minutes plank

50 4 count flutter kicks

50 4 count mtn. climbers

25 Push-ups

25 Star jumps

25 Air squats

50 Leg levers

50 Burpees

48 minutes. On plank- had it on a continuous clock- not stopping when I broke. As I progress, and get more in shape, going to stop plank clock when I break

[Thursday] 7.22.21 "Rocky + EMOM

AM

[A] Shoulder Mobility

[B] Plank app- Beginner Day 9

[C] "Rocky"

Dead hang for 5 minutes

Every break*

400m

10 push-ups 

15 air squats

30+ minutes- 6 breaks

[D] 10 EMOM

10 Box jumps (24")

6 BJ, 4 box step-ups

[Wednesday] 7.21.21 Chest Calisthenics

AM

[A] Shoulder mobility

[B] Chest- Calisthenics

Tempo 3-2-1 push-ups 15/12/10

Tricep push-ups 12/12/12

Banded wide-push-ups  (#black) 15/12/12

Banded front shrugs (#green) 15/15/15

Banded behind neck shrugs (#green) 15/15/15

[Monday] 7.19.21 Krav Maga- Ground

PM

[A] Mobility

[B] Krav Maga- Ground

60 minutes

[Saturday] 7.17.21 Krav Maga- Boxing

PM

[A] Flexibility

[B] Krav Maga- Boxing Cycle

60 minutes

[Friday] 7.16.21 Shoulders + Core

PM

[A] Shoulder mobility

[B] Crossover Symmetry- Activation

[C] Crossover Symmetry- Workout

[D] 4 Rounds

10 Inch worms

:30 Dead hang

20 Big circles

[E] 10 minutes working on handstand holds

[F] 4 Rounds

30 DU

:30 second side plank R

:30 second cliff hanger plank

:30 second side plank L

[Wednesday] 7.14.21 Calisthenics Back

AM

[A] Shoulder mobility

[B] Calisthenics- Back

Scapula pull-ups 6/6/6/6

Pull-ups max 3/3/3/3

Australian rows 10/10/10/10

TRX Bicep curls 10/10/10/10

Kneeling single cable lat pull downs (#35) 10/10, 10/10, 10/10

Banded pull-aparts  (#red) 15/15/15

[Tuesday] 7.13.21 PM Chest Calisthenics

PM

[A] Shoulder mobility

[B] Plank app- Beginner Day 4

[C] Chest

4-2-1 Tempo push-ups 15/12/10

Incline wide push-ups 15/12/10

Dips 8/6/5  (Really hard- shoulder pinch)

Decline push-up 9/8/8 (Fatigue set-in)

Kneeling tricep extension 10/8/8

Banded front shrugs 15/15 (#green)

Banded behind-neck shrugs (#green)

Max hold at bottom- 0:22 seconds

[D] 20 minutes on elliptical

[Monday] 7.12.21 AM "Jerry" + PM Krav Maga

AM

[A] Shoulder mobility

[B] "Jerry"

Run 1 mile

Row 2,000m

Run 1 mile

29:42 (Row @ 8:01)

[C] Core- 4 Rounds

15 GHSU

1 Lap single KB farmer carry R/L (#35)

[D] 25 minutes suana

PM

[A] Mobility

[B] Krav Maga- Boxing Cycle

60 Minutes

[Thursday] 7.8.21 Recovery

AM
[A] Shoulder mobility

[B] Chiro adjustment

[C] Plank App- Beginner Day-3

[Wednesday] 7.7.21 AM Calisthenics Back + PM Krav Maga

AM

[A] Shoulder mobility

[B] Deadlift 4x10

135, 185, 195, 205

[C] Plank App- Beginner Day 2

[D] Back

4x Max static pull-up holds :09/:08/:08

4x Max pull-ups  2.5/2.5/2  Can only get half way

4x12 Single arm banded pull downs (#red)

4x12 Banded pull apart (#red)

4x12 Seated machine close grip row (#75)

PM

[A] Stretch

[B] Krav Maga- CQB

60 minutes

[Tuesday] 7.6.21 "Rocky" + Metcon

AM

[A] Shoulder mobility

[B] Plank App- Beginner- Day 2

[C] "Rocky"

5 min dead hang hold

Every time you break 

400m run

10 Push-ups

15 Air squats

7 breaks- 35:57

[D] Core- 4 Rounds

15 KBS (#35)

12 Back extensions (BW)

10 Straight arm supine raises (#7.5)

PM

[A] Skill Work- Planche

3x pseudo push-ups 6/5/4

3x pseudo planche lean :14/:13/:10

3x leg raises 15/14/14

3x Superman 15/15/15