This my garage/ workout area/ dungeon
Thursday 1st
Joint mobility & shoulder dislocates
Halo (w/16kg k/bell) 2 sets x 10 reps
Windmill (w/24kg k/bell) 2 reps; 3 reps
Clubbells (15 pounds) all with 2 clubs except behind head circles
Swipe & press 2 sets x 5 reps
Shield cast (both ways) 2 sets x 5 reps
Behind head circles 2 sets x 5 reps
York blob deadlifts #35 x 1
#40 (added 2 x 2.5 plates) 2 sets x 1 rep
Plate curls #10 x 10 reps (flip over at rep 5)
Thumb gripper x 2 reps
GTG
Millitary press (2 yellow + 1 red) bands 2 x 3 reps * switch back to 2 red and 1 yellow*
Friday 2nd
Joint mobility & shoulder dislocates
Halo (w/16kg k/bell) 2 sets x 10 reps
Windmill (w/28kg k/bell) 2 sets x 2 reps
Elbow raises (w/28 kg k/b) 5 reps
Circuits
Tire flips (#417) x 4 reps
Sledge hammer tire (#16) x 5 reps
Med ball holds (#100) x 30 seconds
Times
Work 1:35; 1:30; 1:25; 1:29; 1:28
Rest 1:00; 45 sec; 30 sec; 30 sec
Tire flips (417) x 4 reps
Chins (16kg k/bell) x 2 reps (3 chins on last two times)
Push press (#50 sandbag) x 30 seconds (Reps: 16; 18; 20; 19; 21)
Times
Work 1:25; 1:20; 1:22; 1:21; 1:25
Rest 30 second breaks for all
Walk to corner and back
Sandbag carry (#50) overhead up, Zercher back
X-vest (#88) + Farmers handles (#60) up & back with no rest
Saturday 3rd
Joint mobility & shoulder dislocates
Bodyweight squats x 20 (fast)
Turkish get up (#70 k/b) 1 rep; (88) x 1; (70) x 1; (88) x 1
Chins with k/b (56) x 1; (70) x 1; (88) x 1; (70) x 2
GTG
M/P (2 red + 1 yellow) 3 sets x 5 reps
Monday 5th
Skipping x 100
Joint mobility
Hindu squats x 20
Body weight squats x 20
Halo (w/16kg k/bell) 2 sets x 10 reps
Windmill (w/28kg k/bell) 2 sets x 2 reps
Sledge levering
#8 1 set x 1 rep
*didn’t feel right today so stopped there*
Grippers
IM #1 x 3 reps
HG200 x 2 reps
BBSM x 1 forced rep
Med ball clean & push press
#100 x 3 reps
#150 x 1 (fail ¾ lockout); 2 sets x 1 rep
Tuesday 6th
Unplanned day off
Approx 40 mins Tai Chi
Wednesday 7th
Skip (blue rope 2 pounds) x 100 reps
Joint mobility + dislocates
Hindu squats x 25
Halo (w/16kg k/bell) 1 set x 10 reps
Windmill (w/28kg k/bell) 1 set x 2 reps ( palm to ground)
Squats: Three times through
Front k/b (#70’s) x 4 reps
Shoulder med ball (#80) x 2 reps (l+r)
Zercher sandbag (#100) x 4
Dbl k/b snatch (28’s) x 3 reps; (32’s) x 3 reps; (28’s) x 3 reps; (32’s) x 3 reps
Groove felt better 2nd time through, haven’t done them in a while though.
Farmers walk (handles #110) to corner and back NO REST
GTG
M/P (2 red + 1 yellow) 4 sets x 5 reps
Thursday 8th
Skip (#2 blue rope) x 150
Joint mobility + dislocates
Halo (w/16kg k/bell) 1 set x 10 reps (5 clockwise,5 anti-clockwise, 5 clockwise and 5 anti)
TGU (#70) 1 rep; (#88) 3 sets x 1 rep (Got groove a lot better by last set)
Circuit ladder
Sledge tire hits (#16) x 3,6,9,12,9,6,3
Chins (24kg k/b) x 1,2,3,4,3,2,1
Glute ham raises (red band) x 2,4,6,8,6,4,2
Push press med ball (#100) x 2,4,6,8,6,4,2
Med ball slams (#10) x 3,6,9,12,9,6,3
Total time 16:33
P.M approx 1 hour Tai Chi
GTG
M/P (2 red + 1 yellow) 5 sets x 5 reps
