Week 2
This week was fun. Weights were heavier and got to go out and move for a few miles.
6/14/20262 min read
Monday (Upper Strength)
Tuesday (Lower)
Wednesday (Condition)
Bench press: 3x3 @ 185#
Pull ups: 3 x max reps + single arm OH press 3x15 @ 40#
Chest supported row: 3x12 @ 55#
3-way delt raises: 2x15 each way. 10#
Dips: 3x10-15 + Curls 3x10-25 BW and 30#
GHD sit ups: 3x20
Started day w 2 mile run (20:19)
Dead lift 3x3 @ 100kg
Box step ups: 3x12 (each leg) @ body weight
RDLs: 3x15 @ 70
Goblet Bulgarian Split Squats 2x15 each (25#)
Leg curls 3x15 @ 25 #
Calfraises (Bodyweight) 2x20
Ab roll outs 3xMax reps (8,7,8)
10x100 m row
1 min break in between
Thursday (Calisthenics)
Friday (Full Body Strength)
Saturday/Sunday
Push ups 3 x max (20,18,22)
Dips:3xmax (12,10,10)
Pull ups 3xMax (8,8,5)
Plank 3x Max hold (1minx3)
Hang cleans 3x3 @ 155#
Farmer Carry + Shrugs 4x40m + 12 reps @ 55
Hammer curls + tricep push down 3x12 (50,60)
Russian twists w medicine ball (2x30)
Saturday:
Rucked 3 miles in a 20 # vest
Sunday:
Rest