Start of workout log

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