Workout Journal
Workout of the Day ME Lower Body
Shrug Bar DL: 3RM 135, 185, 225, 275, 315, 325, 365lbs.
Split Squat w/Front Foot Eleveated: 3sx8rx20kg kettlebells
Good Morning: 3sx8rx115lbs.
Grip Work:
Fat Bar Reverse Curls: 3sx10rx55lbs.
Bottoms Up Hold: 1sx1minx16kg kettlebells, 1sx20secx20kg kettlebells
Workout of the Day ME Upper Body
Floor Bar Press: 3RM 135, 185,225, 245, 265lbs. (only 2 clean reps)
Elevated Push Ups: Max Reps 42r, 27r 69reps Total
Combo:
Renegade Rows: 1sx10rx16kg Kettlebells 2sx8rx24kg Kettlebells
Band Pull Aparts 3sx15rxminiband
Blast Strap BW Bicep Curls: 3sx12rxBW
Hanging Knee Raises: 3sx15rxBW
Workout of the Day Strength and Conditioning Friday
Thick Bar Clean and Press: 3sx5rx100lbs.
Double Kettlebell Swings: 3sx20rx16kg
Runners Sit Ups: 3sx20rx20lb Med Ball
Bench Press w/Chains: 3sx10rx135 +chains
Pull Ups: 3sx8rxBW
Battle Ropes
103lb Push Up Challenge 5 reps each 6 chains, 35lb plate)
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