High bar squat
225 3x5
With bands
185 + 2 purple 3x3
Box jump
3x3
Yoke walk
290 x 4x20yards
310 x 4x20yards
310 x 4x20yards
Sled push and drag
330 x 20/20/20/20
330 x 20/20
Kettlebell swing with goblet squat
3x10/10 with 50lb bell
Leg raises
3x10
Deload on the squats tried bands for the first time
3 rounds 2:1 (2:30 to 1:15) work to rest
Pull up x 8,6,4
Sled row x 20 yards 260lbs
Sled rope pull x 20 yards 260lbs
Kettlebell farmers carry x 50 yards 80lb bells
Sledgehammer x 20
Rest 5min
3 rounds 1:1 (60:60)
Inverted row x 5,5,5
Hang clean 95 x 5,5,5
Kettlebell Row 50x10,10,10
3 rounds 2:1 (2:30 to 1:15) work to rest
Pull up x 8,6,4
Sled row x 20 yards 260lbs
Sled rope pull x 20 yards 260lbs
Kettlebell farmers carry x 50 yards 80lb bells
Sledgehammer x 20
Rest 5min
3 rounds 1:1 (60:60)
Inverted row x 5,5,5
Hang clean 95 x 5,5,5
Kettlebell Row 50x10,10,10
Forearms
Neck
Incline walking 5degrees 3.0 x 20min (1mile)
Keeping it old school still. Nice. Interesting to see the contrast from your workouts when you started this Journey and what you do now. We all change and grow or else we don't survive. Keep it up.
Rack pull 4”
135x5
185x3
225x3
275x1
315x1
365x1
405x1x3
Atlas stone 175lbs
10 total reps
Farmers carry trap bar
135x40yards
185x40
225x40
275x40
315x40
335x40
One arm B.B. farmers
135 x 20/20 x 2
Kettle bell farmers complex 80lb bells x 1
One arm B.B. shrug 135 / face pulls
Behind the back wrist curls
205x8x2
Reverse DB wrist curls 30x8x2
Probation / radial deviation x 3
Chins
BWx8
+25lb chain x 5
+50lb chain x 5 x 2
Power clean
135x3
155x1
175x1
185x1
205x1
225x1
225x miss
225x1
DB clean and press
70x3
80x3
90x3
DB Row
80x8
90x8
100x8
DB seated press
70x8
75x8
80sx8
Rogue sled row and rope pull
260x20/20
305x20/20
305x20/20
Nautilus pullovers up to 190 / lateral raises / face pulls x 3
Front plate raises 45/35/25 x 2
DB tricep complex x 2
Deadlift 4”
135x5
185x3
225x3
275x3
315x3
365x3
405x3
Atlas stone
175lbs x 7 reps
Farmers walk hex bar
135x40yards
225x40
315x40
365x40
Yoke zercher carry
200x40yards
250x40
250x40
One arm farmers with barbell
135x20/20
135x20/20
Kettlebell farmers complex with 80lb bells x 1
Back extension 2x15
BTB wrist crurls 185x10x2
Reverse wrist curls 30x10x2
Probation with rope up to 80lbs and radial deviation with sledgehammer x 3
DB curls 20s 25s 30s 35s 40s
Neck flexion and extension 35lb plate x 2
Neck complex x 1
Incline press
135x10
185x5
205x5
225x5
245x3
265x3
Incline DB press
110s x 8
95s x 10
Log bench press
5x10 with 185lbs
Banded push ups 3x8 w/ 2 green minis
Skulls 3x8 with 115lbs
Push downs 3x10 160lbs
Giant set x 3
Cable crossover x 20
DB laterals x 20
DB skulls x 10ish
Front plate raise x 10ish