January

Practicing the Wim Hof method right on my back deck.

Practicing the Wim Hof method right on my back deck.

01/01

Rest

01/02

20 minute EMOM armor building complex. Alternated between a 5 yard crawl forward and back and 3 ab rollouts after each round.

01/03

Rest

01/04 TM= DL 365, MP 160
Deadlift: 3 x 5/3/1 @ 275, 315, 345, 365, 405

Military Press: 3 x 5/3/1 @ 120, 135, 155, 165

DB bench press: 3 x 8 @ 80lbs

Machine row: 3 x 8 @ 190

Belt squat march: 3 x 1 min @ 140lbs

Reverse hyper: 3 x 15 @ 100lbs

01/05

Rest

01/06

Rest

01/07 TM= S 275, B 240

Squat: 3 x 5/3/1 @ 205, 235, 260, 275, 295, 315

Bench: 3 x 5/3/1 @ 180, 205, 230, 245, 270

Seated DB press: 3 x 8 @ 60lbs

Weighted Dip: 3 x 5 @ 75lbs

Weighted Chin: 3 x 5 @ 50lbs

Belt squat march: 3 x 2 min @ 100lbs

Reverse Hyper: 3 x 20 @ 100lbs

01/08

Rest

01/09

Did some carries and KB snatches at the track with the family.

01/10

Rest

01/11 TM= DL 375, Press 165

Deadlift: 3 x 5 @ 245, 280, 315 x 8

Press: 3 x 5 @ 105, 125, 140 x 6

DB Bench press: 3 x 8 @ 85

Machine Row: 3 x 8 @ 200

01/12

Rest

01/13

Rest

01/14 TM= S 285, B 245

Squat: 3 x 5 @ 185, 215, 240 x 8

Bench: 3 x 5 @ 160, 185, 210 x 10

Chin: 3 x 5 @ 55

Dip: 3 x 5 @ 80

Belt March: 3 x 30sec @ 230

Reverse Hyper: 3 x 10 @ 150lbs

01/15

Rest

01/16

Rest

01/17

Rest

01/18 TM= DL 375, Press 165

Deadlift: 3 x 3 @ 265, 300, 335 x 7

Press: 3 x 3 @ 115, 135, 150 x 4

DB bench press: 3 x 8,6,6 @ 90lbs

Machine row: 3 x 8 @ 210

01/19

10 KB swings @ 55lbs

5,4,3,2,1 Goblet squats, @ 55lbs

5,4,3,2,1 Push-ups

5,4,3,2,1 TRX rows

01/20

Rest

01/21 TM= S 285, B 245

Squat: 3 x 3 @ 200, 225, 255 x 8

Bench: 3 x 3 @ 170, 195, 225 x 7

DB press: 3 x 8 @ 60

Weighted Dip: 3 x 8 @ 60lbs

Weighted Chin: 3 x 5 @ 60lbs

01/22

Carried rocks around the backyard for 20 minutes.

01/23

Rest

01/24

Rest

01/25 TM=DL 375, P 165

Deadlift: 3 x5/3/1 @ 280, 320, 355, 415

Press: 3 x 5/3/1 @ 125, 140, 155, 175

DB Bench press: 3 x 5 @ 95lbs

Row machine: 3 x 5 @ 220

01/26

Armor building complex 20 min EMOM

01/27 TM= S 285, B 245

Squat: 3 x 5/3/1 @ 215, 245, 275, 325

Bench: 3 x 5/3/1 @ 185, 210, 235, 275

Incline bench: 3 x 5 @ 185

Chin up: 3 x 8 @ bodyweight

01/28

Rest

01/29

Rest

01/30

01/31 TM= DL 385, P 170

Deadlift: 3 x 5 @ 250, 285, 325 x 10

Press: 3 x 5 @ 110, 125, 145 x 6

Incline: 3 x 8,8,7 @ 185

Chin up: 3 x 10 @ bodyweight

Belt squat: 3 x 8 @ 180

Previous
Previous

February

Next
Next

December