Heavy Metal - A 3rd Go at Greyskull LP

[SoldierSailorHybrid]

Week of 28 January 2019

Monday:

A.M. Unit PT, Touch Football

Throughout the Day:

Pullups: 30
Pushups: 32
Knee Tucks: 32
Squats: 22

Tuesday:

A.M. Rolled a '2' on the dice.

Warmup:

Turkish Getups @ 16KG, 1/Arm
KB Swings @ 16 KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lifts:

KB Military Press @ 16KG, 2x10/Arm
KB Goblet Squat @ 16KG: 2x10
One Arm KB Swings @ 32KG, 10 reps, EMOM for 12 minutes: 120 KB Swings

P.M. Muay Thai Bag Work

5 x 3 minute rounds on the heavy bag

Throughout the Day:

Pullups x 10
Pushups x 16
Knee Tucks x 16
Squat x 11

Wednesday:

P.M. Muay Thai

Throughout the Day:

Pushups x 32
Knee Tucks x 32
Squats x 22

Thursday:

A.M. Brazilian Jiu Jitsu
P.M. Boxing

Friday:

A.M. Muay Thai

Saturday:

A.M. Brazilian Jiu Jitsu Fundamentals Class (1 hour), one hour break, then another BJJ class (1.5 hour).

[SoldierSailorHybrid]

Week of 04 February 2019

Monday:

A.M.

Warm-up:

Turkish Getup @ 16KG, 1/Arm
KB Swings @ 16KG, 3x10
KB Goblet Squat @ 16KG, 3x3

Lifts:

Press: 107.5x5x2/107.5x10x1
Squat: 215x5x2/215x11x1

Circuit:

5 Rounds of:

DB Bench Press x 10 (35#, 40#, 35#, 35#, 35#)
Pullups x 3
Knee Tucks x 10
Bulgarian Split Squat: 5/5

Interval:

3 Minutes of Muay Thai Bag Work, entirely focused on jab, lead knee, teep, and low kicks. My coach says he's won entire fights on just those alone when he trained in Thailand so I figured it was worth experimenting with just those strikes alone for bag work that day.

Throughout the Day:

Pullups x 20
Pushups x 32
Knee Tucks x 32
Squats x 22

Tuesday:

A.M.

Warmup:

KB Turkish Getups @ 24KG 1/1
KB Swings @ 24 KG 3x10
KB Goblet Squat @ 24KG 3x3

Lifts:

Power Snatch: 75x1x1/80x1x2/85x1x1/90x1x1
Snatch Grip Deadlift: 280x12x1

Interval:

30 Minute Foot March, 2.93 KM, keeping heartrate aerobic (between 100 BPM and 145 BPM, my numbers according to the Big Book of Endurance Training by Dr. Maffetone).

Throughout the Day:

Pullups x 10
Pushups x 32

Wednesday:

A.M.

4x400M Interval Run

Throughout the Day:

Pullups x 16
Pushups x 32
Knee Tucks x 32
Squat x 22

Thursday:

A.M.

Warm-Up:

KB Turkish Getup @ 16KG: 1/1
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Bench: 165x5x2/165x11x1
Squat: 220x5x2/220x9x1

Throughout the Day:

Pullups x 24
Pushups x 48
Knee Tucks x 48
Squat x 33

Friday:

A.M.

Warm-up:

Turkish Getups @ 16KG 1/1
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift: Power Clean @ 112.5#: 5x3

Interval:

5 Minutes of Prowler Pushes on 22.6M Course: 1 trip at Sled + 90#, 1 trip @ Sled + 140#, .6 trip @ Sled + 210#

Throughout the Day:

Pullups: 22
Pushups: 32
Knee Tucks: 32
Squat: 22

Saturday:

A.M. 5 KM footmarch, remaining between 100-142 BPM IAW my heart rate monitor.

P.M. Kettlebell Swings: 3 x clusters, each cluster consisting of 10x two arm swings and 10x one arm swings per arm, @ 24KG. 2 Pullups done after each cluster.

Throughout the Day:

Pullups: 4
Pushups: 16
Knee Tucks: 16
Squat: 11

Sunday: Rest

[SoldierSailorHybrid]

Week of 11 February 2019

Monday:

A.M.

Warmup:

KB Turkish Getup @ 16KG, 1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lifts:

Press: 110x5x2/110x11x1
Squast: 225x5x2/225x10x1

Interval:

7 Minutes of Heavy Bag work Boxing Focused.

Throughout the Day:

Pullups x 24
Pushups: x 64
Knee Tucks x 16
Squat x 11

Tuesday:

A.M.

Warmup:

KB Turkish Getup @ 24KG, 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lifts:

Power Snatch: 75x1x1/80x1x1/85x1x1/90x1x1/95x1x1
Snatch Grip Deadlift: 285x14x1

Throughout the Day:

Pullups x 42
Pushups x 48
Knee Tucks x 48
Squat x 33

Wednesday:

P.M.

Swim Ladder: (25m/50m/75m/100m)
1 x 25m length

Throughout the Day:

Pullups x 22
Pushups x 48

Thursday:

A.M.

Warmup:

KB Turkish Getup @ 16KG, 1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lifts:

Bench: 170x5x2/170x11x1
Squat: 230x5x2/230x8x1

Interval:

3 Minutes of Trap Bar Loaded Carries over a 25m Course. 1 x trip @ 135 lbs, 1 x trip @ 225 lbs, and a 1.5m partial @ 225 lbs

Throughout the Day:

Pullups x 20
Pushups x 32
Knee Tucks x 32
Squat x 22

Friday:

A.M.

Warmup:

KB Turkish Getup @ 24KG, 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lift:

Power Clean @ 117.5, 5x3

Throughout the Day:

Pullups x 8
Pushups x 16
Knee Tucks x 16
Squat x 11

Saturday:

Noon: Mini-workout of pullups, As many sets of 2x as possible to the tune of Deshi Basara from Dark Knight Rises

P.M.

30 Minute Footmarch, 2.54 km covered, though my heart rate did hit 147 BPM, 2 beats above aerobic when I went up a hill too fast.

3 x clusters of KB Swings:

1 x Cluster: 10 x overspeed swings @ 24KG, 10 x R. Arm Swings @ 32KG, 10 x L. Arm Swings @ 32KG

Throughout the Day:

Pullups x 8
Pushups x 16
Knee Tucks x 16
Squat x 11

Sunday:

Rest

[SoldierSailorHybrid]

Week of 18 February 2019

Monday:

A.M.

Warmup:

KB Turkish Getup @ 16KG 1/Arm
KB Swings @ 16KG, 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Press: 112.5x5x2/112.5x10x1
Squat: 235x5x2/235x9x1


Throughout the Day:

Pullups: 30
Pushups: 64
Knee Tucks: 64
Squat: 44

Tuesday:

Warmup:

KB Turkish Getup @ 24KG 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x1/85x1x1/90x1x1/95x1x1/100x1x1
Snatch Grip Deadlift: 290x14x1

Throughout the Day:

Pullups: 16
Pushups: 32
Knee Tucks: 32
Squat: 22

Wednesday:

A.M. 6 KM Run

Throughout the Day:

Pullups: 8
Pushups: 16
Knee Tucks: 16
Squat: 11

Thursday:

A.M.

Warmup:

KB Turkish Getup @ 16KG: 1/Arm
KB Swing @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Bench Press: 175x5x2/175x10x1
Squat: 240x5x2/240x9x1

Interval: 5 Minutes of Muay Thai Bag Work

Throughout the Day:

Pullups: 16
Pushups: 32
Knee Tucks: 32
Squat: 22

Friday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Clean @ 122.5#, 5x3

Interval: 7 Minutes of Sled Drag (Backward) on a 22.6m course, 5x trips, 1 each at 45#, 90#, 135#, 175#, 225#

Throughout the Day:

Pullups: 40
Pushups: 80
Knee Tucks: 80
Squat: 55

Saturday:

A.M.

Swim Ladder (25M, 50M, 75M, 100M)
3x 25M lengths, I tried something new and counted strokes to get 25M, I got two at 26 strokes and one at 25, the last is because I worked a decent pushoff then kicked three times before I started strokes.Next time I'll kick four kicks then start strokes and go from there.

Throughout the Day:

Pullups: 8
Pushups: 16
Knee Tucks: 16
Squat: 11

Sunday: Rest

[SoldierSailorHybrid]

Week of 25 February 2019

Monday:

A.M. Rolled a '5' On the Dice.

Warmup:

Kettlebell Turkish Getups @ 16KG, 2x1/Arm
Kettlebell Swings, @ 16KG, 3x10
Kettlebell Goblet Squats @ 16KG, 3x3

Lifts:

KB Military Presses @ 32KG, 6x1/Arm
Uneven Front Squat, 24KG+16KG, 4x2

Throughout the Day:

Pullups x 8
Pushups x 16
Knee Tucks x 16
Squat x 11

Tuesday:

A.M.

Warmup:

Kettlebell Turkish Getups @ 24KG, 2x1/Arm
Kettlebell Swings, @ 24KG, 3x10
Kettlebell Goblet Squats @ 24KG, 3x3

Lift:

12x Rounds of 10x 1 Arm KB Swings @ 32KG EMOM

P.M.

5 x 3 minute rounds of boxing on the heavy bag with 60 seconds rest.Wednesday

Round 1: Jabs only
Round 2: Jab and Hooks
Round 3: Go to combinations (Jab-cross/jab-jab-cross/jab-cross-hook)
Round 4: Jab-Cross-Hook (Head)-Hook (Body) and Jab-Hook (Head)-Cross-Hook (Body)
Round 5: Free round.

Wednesday:

A.M. 6.05 KM run
P.M. Muay Thai

Thursday:

A.M. Brazilian Jiu Jitsu
P.M. Boxing Class

Friday:

P.M. Boxing Class

Saturday:

A.M. Brazilian Jiu Jitsu Fundamentals Class (1 hour), one hour break, then another BJJ class (1.5 hour).

[SoldierSailorHybrid]

Week of 04 March 2019

Monday:

A.M.

Warmup:

KB Turkish Getup @ 16KG 2x1/Arm
KB Swings @ 16KG 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Press: 115x5x2/115x10x1
Squat: 245x5x2/245x7x1

Circuit:

5 Rounds of:

DB Bench Press @ 35lbs, 5x10
Pullups x 3
Knee Tucks x 10
Bulgarian Split Squats x 5/5

Interval:

3 Minutes of Heavy Bag Work (Boxing)

Throughout the Day:

Pullups x 20
Pushups x 32
Knee Tucks x 32
Squats x 22

Tuesday:

A.M.

Warmup:

Warmup:

KB Turkish Getup @ 24KG 2x1/Arm
KB Swings @ 24KG 3x10
KB Goblet Squat @ 24KG: 3x3

Lifts:

Power Snatch: 75x1x2/80x1x2/95x1x2
Snatch Grip Deadlift:300x8x1

Circuit:

5 Rounds of:

Pushups x 10
Pullups x 3
Knee Tucks x 10
Split Squat x 5/5

Interval: 30 Minute Easy Ruck at an Aerobic pace, covered 2.77 KM.

Wednesday:

A.M.

Track workout:

1 x 450M easy jog
3x 60s/120s. My sprints covered 289M, 257M, and 273M respectively

Throughout the Day:

Pullups x 2

Thursday:

A.M.

Warmup:

KB Turkish Getup @ 16KG 2x1/Arm
KB Swings @ 16KG 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Bench: 180x5x2/180x12
Squat: 250x5x2/250x7x1

Throughout the Day:

Pullups x 16
Pushups x 32
Knee Tucks x 32
Squat x 22

Friday:

A.M.

Warmup:

Warmup:

KB Turkish Getup @ 24KG 2x1/Arm
KB Swings @ 24KG 3x10
KB Goblet Squat @ 24KG: 3x3

Lifts:

Power Clean: 127.5# for 5x3

Circuit:

5 Rounds of:

Pushups x 10
Pullups x 3
Knee Tucks x 10
Squat x 11

Interval:

5 Minutes of Trap Bar Carries, total distance, 67.3M and total weight: 415#

Trip 1: 22.6M @ 185 lbs
Trip 2: 22.6M @ 205 lbs
Trip 3: 22.6M @ 225 lbs

Throughout the Day:

Pullups x 10
Pushups x 16
Knee Tucks x 16
Squat x 11

Saturday:

A.M.

5.13 KM Foot March

Kettlebell Swings, 3 x Clusters of
- 10 x Overspeed Swings @ 16KG,
- 10 x Right Arm Swings @ 24KG
- 10 x Left Arm Swings @ 24 KG

Throughout the Day:

Pullups x 4
Pushups x 32

Sunday:

Rest

[SoldierSailorHybrid]

Week of 11 March 2019

Monday

A.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lifts:

Press: 117.5x5x2/117.5x10x1
Squat: 252.5x5x2/252.5x6x1

Circuit:

5 Rounds of:

DB Bench x 10 @ 35 lbs
Pullups x 3
Knee Tucks x 10
Bulgarian Split Squat 5/5

Interval: 7 Minutes of Muay Thai Bag Work

Throughout the Day:

Pullups x 24
Pushups x 32
Knee Tucks x 16
Squat x 11

Tuesday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lift:

Power Snatch: 75x1x2/80x1x1/90x1x2/115x1x1
Snatch Grip Deadlift: 305x8x1

P.M. Easy Conditioning: 30 minute Easy Run, 3.35 KM

Throughout the Day:

Pullups x 2
Pushups x 112
Knee Tucks x 16
Squat x 11

Wednesday:

A.M.

Swimming Ladder x 1 of (25m, 50m, 75m, 100m)
3 x 25m Swimming golf games (25 strokes, 24 strokes, 24 strokes)

Throughout the Day:

Pullups x 2
Pushups x 32

Thursday:

A.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lift:

Bench: 185x5x2/185x8x1
Squat: 253x5x2/253x7x1

Throughout the Day:

Pullups x 8
Pushups x 32
Knee Tucks x 32
Squat x 44

Friday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lift:

Power Clean @ 132.5#: 5x3

Throughout the Day:

Pullups x 6
Pushups x 32
Knee Tucks x 16

Saturday:

A.M. 30 minute easy run, 3.77 KM (162 BPM Max HR (Too high), 123 BPM AVG heartrate)

Throughout the Day:

Pullups x 42
Pushups x 112
Knee Tucks x 32
Squat x 22

Sunday:

Rest, I was travelling for emergency leave due to my grandfather's passing.

Week of 18 March 2019

Monday:

Arriving on a redeye flight.

A.M. Rolled a '3'

Military Press @ 24KG: 5,7,4 per arm
Goblet Squat @ 24KG: 5,7,4

Cooldown, because I forgot to warm up:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Throughout the Day:

Pushups x 16

Tuesday:

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

A.M. Rolled 2 dice getting a total of '4'

4 Minutes of KB Snatches @ 24KG: 60x reps (did one set of 10 outside 4 minutes for balanced development.)

Throughout the Day:

Pushups x 64
Knee Tucks x 16
Squat x 11

Wednesday: Rested, as it was my grandfather's funeral that day.

Thursday:

A.M. 30 Minute run: 3.32 KM (Max HR: 145 BPM, 132 BPM AVG HR)
P.M. Muay Thai Class

Throughout the Day:

Pushups x 32

Friday:

P.M. Rolled a '5'.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lift:

KB Military Press @ 32KG: 6x1/Arm
KB Uneven Front Squat 24KG+16KG: 4x2

Throughout the Day:

Pushups x 16
Knee Tucks x 16
Squat x 11

Saturday:

A.M. Brazilian Jiu Jitsu Lesson

Sunday:

A.M. Rolled two dice, sum of '7'

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

7 Minute Snatches: 80 reps @ 24KG, 74 within the 7 minutes, my last six reps were done to balance out, as the bell rang during the last set.

[SoldierSailorHybrid]

Week of 25 March 2019.

Monday:

A.M. 30 minute easy run, 3.23 KM. Max HR: 149 BPM, AVG HR: 132 BPM

Throughout the Day:

Pushups x 32

Tuesday:

Rest

Wednesday:

P.M. Muay Thai

Throughout the Day:

Pushups x 16

Thursday:

P.M.

No-GI Brazilian Jiu Jitsu Class
Boxing Class

Throughout the Day:

Pushups x 48
Knee Tucks x 48
Squat x 33

Friday:

A.M. Muay Thai

Saturday:

A.M. Brazilian Jiu Jitsu Fundamentals Class (1 hour), one hour break, then another BJJ class (1.5 hour).

[SoldierSailorHybrid]

Week of 01 April 2019

Monday:

A.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Press: 120x5x2/120x8x1
Squat: 253.5x5x3
Practicing some Muay Thai on the Heavy Bag

Throughout the Day:

Pullups x 24
Pushups x 32
Knee Tucks x 32
Squat x 11

Tuesday:

A.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lifts:

Power Snatch: 75x1x1/80x1x2/85x1x1/90x1x2
Snatch Grip Deadlift: 310x5x1

P.M. 3.3 KM easy run.

Throughout the Day:

Pushups x 80
Knee Tucks x 16
Squat x 11
Pullups x 6

Wednesday:

P.M. 4x25 m Swim, Abbreviated session. Played 'golf' insomuch as I went with as few strokes as possible per length. I got three at 22 strokes and one at 24 strokes.

Throughout the Day:

Knee Tucks x 32
Squat x 11
Pullups x 4
Pushups x 16

Thursday:

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

A.M.

Bench: 187.5x5x2/187.5x7x1
Squat: 253.5x5x5
3 Minutes punching the heavy bag

Throughout the Day:

Squat x 66
Pullups x 8
Pushups x 48
Knee Tucks x 16

Friday:

A.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Clean @ 137.5, 5x3

Saturday:

A.M. 3x 60s/120s sprints

Throughout the Day:

Pullups x 12
Pushups x 16
Knee Tucks x 32

Sunday: Rest

[SoldierSailorHybrid]

Week of 08 April 2019

Monday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lifts:

Press: 105x5x2/105x12x1
Squat: 210x5x2/210x12x1

Interval:

5 Minute Trap Bar Carries: 3 @ 22.6m/carry: 135 lbs x 1, 155 lbs x 1, 175lbs x 1

Throughout the Day:

Pushups x 72
Knee Tucks x 18
Squat x 14
Pullups x 6

Tuesday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lift:

Power SnatcH: 75x1x1/80x1x1/85x1x1/90x1x1/95x1x1/105x1x1/110x1x1
Snatch Grip Deadlift: 285x11x1

Throughout the Day:

Knee Tucks x 90
Squats x 42
Pullups x 10
Pushups x 180

Wednesday:

A.M.

30 Minute Ruck, 2.82 km
Max Heart Rate: 142 BPM
AVG Heart Rate 129 BPM

KB Swings: 4x clusters of 10x two arm swings, and 10x one arm swings/arm @ 24KG

Throughout the Day:

Squat x 14
Pushups x 36

Thursday:

A.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lift:

Bench: 170x5x2/170x11x1
Squat: 215x5x2/215x11x1

Throughout the Day:

Pullups x 18
Pushups x 54
Squat x 28

Friday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lift:

Power Clean @ 105 lbs: 5x3

Interval: 7 Minutes of Muay Thai bag work

Throughout the Day:

Pushups x 108
Knee Tucks x 18
Squat x 14
Pullups x 6

Saturday:

A.M. 45 minute easy run. Heart rate too high at 161 BPM

Throughout the day:

Knee Tucks x 108
Squat x 14
Pushups x 18

Sunday: Rest

Week of 14 April 2019

Monday

A.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lift:

Press: 110x5x2/110x12x1
Squat: 220x5x2/220x10x1

Interval:

3 Minutes of Backward Sled Drags 25M, 1 @ Sled + 45lbs, 1 @ Sled + 90 lbs, 1 @ Sled + 115 lbs

Throughout the Day:

Squat x 56
Pullups x 12
Pushups x 18
Knee Tucks x 18

Tuesday:

A.M.

Warmup:

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x1/90x1x1/95x1x1/110x1x1/125x1x1
Snatch Grip Deadlift: 290x10x1
Barbell Rollout: 95 lbs: 1x5

Throughout the Day:

Pullups x 18
Pushups x 54
Knee Tucks x 18

Wednesday

A.M.

1 Hour Ruck: 6.13 km
AVG Heart Rate: 128 BPM
Max Heart Rate: 144 BPM

KB Swing Clusters, 3 sets of 10x 2 arm, 10x 1-arm swings/arm @ 24KG.

Throughout the DAy:

Pushups x 108
Knee Tucks x 18
Squat x 14


Thursday:

A.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lift:

Bench: 172.5x5x2/172.5x10x1
Squat: 225x5x2/225x11x1

Throughout the Day:

Knee Tucks x 18
Pullups x 18


Friday:

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lift:

Power Clean @ 110 lbs: 5x3

Interval:

5 Minutes of Boxing heavy bag work.

Throughout the Day:

Knee Tucks: 90
Squat: 14
Pullups: 16
PUshups x 36

Saturday:

A.M.

Swim:

6x50m Intervals
3x25m Intervals where I counted strokes, an average of 22.3 strokes/25m.

Sunday: Rest. Happy Easter.