HSN:  30 mins @ 12 kg; 10 rpm

 12/30

Goblet SQ:  100 @ 16kg

Curls:  3x8 @ 16kg

Halos:  3x12 @ 16kg

 Warmup

HSN:  4x 10/10 @ 28kg

Trx pushup:  3x25

Chins:  3x4

Run:  4 miles, 10:10/mi

FSQ:  10x4 @ 2x24kg

Curls:  3x25

Band tri:  2x25 (heavier band)

Stretching

 Warmup

HSN:  10 mins @ 22kg; 12 rpm

Band push-ups:  3x10

Row: 3x8 @ 2x16kg

hold position for 5 secs

Run:  4 miles; 10:18/mi

Run:  1.5 miles,  08:19/mi

Stretching

 Warmup

Band curls:  3x25

Band tris:  2x50

SQ:  100 reps @ BW 

 Warmup

HSN:

4x 2 mins @ 28kg; 10 rpm

TRX push-ups:

3x12

Chins:

3x4

Dog walk:  1.5 miles

Ice skating with family.

 Warmup

HSN:

10 mins @ 22kg; 12 rpm

Band push-ups:

3x15

Rows:

3x12 @ 2x22kg

Run:

3 miles, 09:36/mi

 Back on the whole doing day and night shift.  Taking a toll with the adjustment period.

Warmup

SQ:

100 reps @ BW

Gada swing:  3x20 @ 30 lbs

Gada curl:  3x10 @ 30 lbs

Dog walk:  1 mile

 Legs are dead from FSQs yesterday.  I’m not surprised seeing as I took a week off and did double volume from what I normally do.  Oh well, definitely an eye opener to how week I’ve gotten.

Warmup

HSN:

3x 2 mins @ 28kg; 12 rpm

TRX push-up:

3x12

Chins:

3x4

Run:

3 miles, 10:20/mi 

Stretching

 Warmup

FSQ:  EMOM

10 mins 4 reps @ 2x24kg

Curls:

3x25

Band tris:

2x50

Walk:

1.5 miles

Stretching

Took the last week off while I was working in Germany.  12 hrs of flying this weekend has me gummed up, but up and at’em.

Warmup

HSN:  

8 mins @ 22kg; 12 rpm

Band push-ups:

3x12 

Rows:

3x12 @ 2x24kg

Run:

3 miles, 09:16 avg

Stretching and some chins while doing yard work

 Sleep has been trash this week due to meetings on the day gig and working the night gig.  On that note something simple and easy.  

Warmup

LCPP:  6 mins @ 28kg; 8 rpm

Stretching and mobility work.

Warmup

SQ:
50 @ bw
175 @ bw + 20 lbs

Curls:
3x25

Band Tri:
2x50

Stretching