[Thursday] 6.23.22 Calisthenics- Back

AM

Banded Warm-up

Supersets

[A.1] Pull-up 3x max

[A.2] Knee raises on dip bar 3x15

[B.1] Close grip chin-ups 3x max

[B.2] Ab roll outs 3x6

[C.1] Inverted rows (W-M-C) 5-5-5 x3

[C.2] Back extension 3x10 (#10)

[D.1] Straight arm lat pull downs (banded) 3x15

[D.2] Seated close grip rows 3x15 (#75)

[E.1] Banded pull aparts 3x15

[E.2] TRX biceps curls 3x10

[Tuesday] 6.21.22 Lunch Run

AM

[A] Run 5 miles

4.5 miles-59:08 [13:09/mi]

[Monday] 6.20.22 Building Blocks

AM

:30 second each exercise complete all 3 then rest 45 seconds. Complete all 4 tri-sets then rest 2 minutes. Complete 3 rounds.

Tri-set 1

Superman

Hindu push-ups

Cliffhanger plank

Tri-set 2

Psuedo push-up

Diamond push-up

Triceps dips

Tri-set 3

Bear crawl

Around the world

X plank

Tri-set 4

Plyo push-ups

Cobra pushup

HR push-ups

[Thursday] 5.5. 22 Calisthenics- Chest

AM

[A] Warm-up

[B] 15 Minutes Treadmill- Holding #15 DB

8 Incline @ 2.8 for 8 minutes

8 Incline @ 3.0 for the remaining time

[C] 4 Rounds for work

Parallette push-ups x8

1 Arm KB walk- R/L

[D] 3 Rounds for work

10 Bench dips

12 Incline push-ups

[E] Plank App- Beginner- Day 3

[Wednesday] 5.4.22 Calisthenics- Back

AM

[A] Warm- up

Shoulders and band work

[B] 4 Rounds

10 Scapula- Hanging shrugs

30 Jumping jacks

[C] Max Pull-ups

3, 3, 2, 2

Half reps, cannot get a single rep.

[D] Australian rows x 4

5 Wide + 5 Normal + 5 Narrow

Superset with 5 ab roll-outs

[E] Plank App- Beginner- Day 2

[Tuesday] 5.3.22 5 Mile Ruck

PM

[A] 5 Mile Ruck

1:26:45

[B] Plank App Beginner- Day 1

[Monday] 5.2.22 5 Mile Run

AM

[A] 5 Mile Run

5.3 Miles- 1:05:50