November
A beautiful sunset I enjoyed out hunting the late rifle season.
General Outline.
M,W,F- morning walk (unweighted) 30-60min, evening lifting session.
T,T,S- Morning walk (weighted 20lbs) 30-60 min, followed by a KB complex (10-15min) once or twice a week.
S- Recovery
Week 1:
10/30
Barbell Incline Bench Press: 3 x 5 (5RM=190lbs), 6 (175lbs), 8 (155lbs)
Military Press: 3 x 5 (5RM=135), 8 (105lbs), 10 (95lbs),
Weighted Dips: 3 x 6 (20lbs), 8 (15lbs), 10 (10lbs)
Flyes: 4 x 12,10,8,6
Lateral Raises: 4 x 12,10,8,6
Rope Extension: 4 x 12,10,8,6
Belt squat march: 3 x 1 min @ 90lbs
Reverse Hyper: 3 x 15
10/31
Walk + Humane Burpee
15 swings @ 20kg
Goblet Squat 5,4,3,2,1 @ 20kg
Push-up 5,4,3,2,1
Total time= 6:27
11/01
Rest
11/02
Trap Bar Deadlift: 3 x 2(405lbs), 5(365lbs), 8(315lbs)
Weighted Chins: 3 x 5(5RM=35lbs), 6(25), 8(10)
Incline DB curls: 3 x 6(45), 8(35), 10(30)
Cable or Machine row: 4 x 12,10,8,6
Rope curls or hammer curls: 4 x 12,10,8,6
Belt Squat march: 3 x 2 min @ 45lbs
Reverse Hyper: 2 x 20 @ 70lbs
11/03
Walk
11/04
Military Press: 5 x 4 (140lbs +1 pp), 6 (125lbs), 8 (95lbs), 8 (95lbs), 8(95lbs)
Bench Press: 3 x 1 (225lbs), 5 (185lbs), 8 (155lbs), 10(145lbs)
Dips: 3 x 6(25), 8(20), 10(10)
Lateral Raises: 4 x 12,10,8,6
Rope Extension: 4 x 12,10,8,6
Belt Squat Walk back + forward: 1 x 5 min @ 90lbs (could barely stand at the end of this. brutal.)
Reverse Hyper: 1 x 50 @ 50
Week 2:
11/05
15 min AMRAP @ 20kgs
1 DB KB swing
1 DB KB clean
1 DB KB Snatch
1 see-saw press
1 front squat
21 total rounds. Finished with 3 x 5 on the ab wheel just to balance out.
11/06
Belt Squat: 3 x 5(5RM=), 6(), 8()
Weighted Pull-up: 3 x 5(), 6(), 8()
Incline DB curls: 3 x 6(45), 8(35), 10(30)
Cable or Machine row: 4 x 12,10,8,6
Rope curls or hammer curls: 4 x 12,10,8,6
Belt squat march: 2 x 5 min, 2.5min @ 90lbs
Reverse Hyper: 2 x 50 @ 50lbs
11/07
Walk
11/08
Rest
11/09
Barbell Incline Bench Press: 3 x 4 (195lbs), 6 (180lbs), 8 (160lbs)
Military Press: 3 x 5 (5RM=135), 8 (105lbs), 10 (95lbs),
Weighted Dips: 3 x 6 (50lbs), 8 (35lbs), 10 (25lbs)
Flyes: 4 x 12,10,8,6
Lateral Raises: 4 x 12,10,8,6
Reverse Hyper: 2 x 20 @ 90
Suitcase carry: 2 x 20 yards @ 80lbs
Belt squat march: 1 x 3 min @ 140lbs, 90lbs, 45lbs
11/10
Rest
11/11
Trap Bar Deadlift: 3 x 2(405lbs), 5(370lbs), 8(320lbs)
Weighted Chins: 3 x 5(55lbs), 6(30), 8(25)
Incline DB curls: 3 x 6(40), 8(35), 10(30)
Cable or Machine row: 4 x 12,10,8,6
EZ bar curls: 4 x 12,10,8,6 @ 70lbs
Belt Squat march: 1 x 5 min @ 90lbs. Every time I paused I did 5 ass to grass squats.
11/13
Military Press: 5 x 5 (140lbs), 6 (130lbs), 8 (100lbs), 8(95), 8(95)
Barbell Bench Press: 3 x 2 (225lbs), 6 (185lbs), 8 (175lbs)
Weighted Dip: 3 x 6 (50lbs), 8 (35lbs), 10 (25lbs)
Machine Incline: 4 x 12,10,8,6
Lateral Raises: 4 x 12,10,8,6
DB Extension: 4 x 12,10,8,6
11/14
Rest
11/15
Rest
11/16 Gym shut down.
KB complex
DB clean x 5
Single Snatch x 5 (each arm)
DB front squat x 5
See-saw Press x 5 ( each arm)
DB row x 5
Pushups x 5
5 rounds @ 20kgs
11/17
Walk with vest
11/18
Armor building complex with carry.
11/19
Rest
11/20
EMOM 20 minutes.
5 clean and press @ 20 kg
5 Double Front squat @ 20kg
11/21
Rest
11/22
Rest
11/23
Armor building complex w/ carry.
11/24
DB KB clean x 10
11/25
DB KB clean x 1
DB KB press x 1,2,3,4,5,6,7,6,5,4,3,2,1
DB KB front squat x 1
DB KB renegade row x 1
5 min snatch test @ 20kg. 70 reps.
11/26
Rest/Eat and drink
11/27
Rest
11/28
Modified “Eagle” 8 Goblet squats, 20 yard suitcase, Repeat x 8 without putting the weight down. @ 20kg
10 Min EMOM
5 KB clean and press @ 20kg
10 min EMOM
10 swings @ 75lbs
11/29
Rest
11/30
5 Gorilla rows
5 DB cleans
5 DB front squats
5 Half kneeling press (each arm)
5 rounds.