[A] 15.34 Mile Run
2:52:08 @ 11:13/mi
Sunday, October 24, 2021
Friday, October 15, 2021
[Friday] 10.15.21 Calisthenics- Chest
AM
[A] For Work
Regular-to-wide push-ups 18/15/12
Elevated wide push-ups 15/12/12
Bird dog crunches 15/15/15 (on each side)
Tricep push-ups 15/15/15
Incline push-ups (on chair to get depth) 3x max 16/14/20
Banded behind the neck shrugs (#green) 15/15/15
Banded front shrugs (#green)15/15/15
2 min plank
PM
[A] Plank app- Beginner Day 20
Thursday, October 14, 2021
[Tuesday] 10.12.21 Back Calisthenics
PM
[A] Run 1 mile
[B] Max pull-ups
5.5
[C] 15 EMOM
2 Pull-ups
[D] 100 Seated wide rows (#55)
[E] 4x12 Single arm kneeling lat pull-downs (#45)
[F] 4 Rounds
15 GHSU
1 Lap single arm farmer carry (#25) R/L
Pull-ups: 36
[Monday] 10.11.21 Treadmill Climb + PT Grinder
AM
[A] Shoulder mobility
[B] Treadmill Climb (Holding #15 DB)
15 minutes @ 3 mph
Minute 1-8- Elevation 8
Minute 9- Elevation 9
Minute 10- Elevation 10
Minute 11- Elevation 11
Minute 12- Elevation 12
Minute 13- Elevation 13
Minute 14- Elevation 14
Minute 15- Elevation 15
[C] PT Grinder
50 Jumping jacks (4-count)
25 Push-ups
25 Dive bomber push-ups
50 Jumping jacks (4-count)
50 Air squats
50 Monkey squats
25 Push-ups
50 Flutter kicks (4-count)
50 Mt. climbers (4-count)
25 Push-ups
25 Star jumps
50 Air squats
50 Leg levers
50 Burpees
Push-ups: 100
Air Squats: 100
Flutter kicks: 50
Burpees: 50
Friday, October 1, 2021
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