11/29 - Lean Hybrid Muscle BT W3, D1

Circuit 1:

DB Squats (15lb dbells) 20
DB lunges (15lb dbells) 10/leg
DB Stepups (7 height, 15lb dbells) 10/leg
Burpees 10

3 rounds

Circuit 2:

Chinups (I did 5,5,4)
Band Pushups (I did 12,12,12)
Situps 20
Jump Rope 100 jumps

3 rounds

Finisher:

Front plank 30 seconds
Right plank 30 seconds
Left plank 30 seconds

11/26 - Lean Hybrid Muscle BT W2, D4

Dbell Farmers Walk w/70lb dbells 2x100yards
Power Cleans w/115lb barbell 2x15
Bear Crawls 2x45meters

11/26 - Lean Hybrid Muscle BT W2, D4

Dbell Farmers Walk w/70lb dbells 2x100yards
Power Cleans w/115lb barbell 2x15
Bear Crawls 2x45meters

11/25 - Lean Hybrid Muscle BT W2, D3

Circuit 1:

Bodyweight Squats 20
Walking Lunges 30meters
Bodyweight Lateral Step-ups (7 height) 10 per leg
Floor Wipers (no weight) 10

3 times through

Circuit 2:

Inverted Rows 10
Standing dbell press w/40lb dbell (I did 10,10,8)
Bicycles 40
Walkouts 10

3 times through

Finisher:

30 seconds front plank
30 seconds right plank
30 seconds left plank

11/24 - Lean Hybrid Muscle BT W2, D2

Dbell Farmer's Walk w/70lb dbells 2x100yards
Power Cleans w/115lb barbell 2x15
Bear Crawls 2x45meters

11/23 - Lean Hybrid Muscle BT W2, D1

Circuit 1:

Bodyweight Squats 20
Bodyweight Lunges 10 per leg
Bodyweight Step-ups (7 height) 10 per leg
Burpees 10

3 times through

Circuit 2:

Chinups (i did 5,5,4)
Pushups 15
Situps 20
Jumping Jacks 20

3 times through

Finisher:

30 seconds front plank
30 seconds right plank
30 seconds left plank

11/20 - Lean Hybrid Muscle BT W1, D5

Overhead Carry w/80lb barbell 2x45meter

Legless Wheelbarrow 2x30meter

Plate Swings w/35lb plate 2x20

11/19 - Lean Hybrid Muscle BT W1, D4

Dbel Farmer's Walk 70lb x 100 yards x 2
Power Cleans 115 x 15r x 2s
Bear Crawls 2x45meters

11/18 - Lean Hybrid Muscle Basic Training Week 1, Day 3

Circuit 1:

Bodyweight Squats 20
Walking Lunges 30meters
Bodyweight Lateral Step-ups (7 height) 10 per leg
Floor Wipers (no weight) 10

3 times through

Circuit 2:

Inverted Rows 10
Standing dbell press w/35lb dbell (I did 12,12,10)
Bicycles 40

3 times through

11/17 - Lean Hybrid Muscle Basic Training Week 1, Day 2

Dbell Farmers Walk w/70lb dbells 3x100yards
Sandbag or MB loading * 3x15
Bear Crawls 3x50yards

*Don't have a sandbag, and I have no clue what MB loading is. So, I couldn't do this part. I'm looking to see if I can find out what MB loading is.

11/16 - Lean Hybrid Muscle Basic Training Week 1, Day 1

Circuit 1:

Bodyweight Squats 20
Bodyweight Lunges 10 per leg
Bodyweight Step-ups (7 height) 10 per leg
Burpees 10

3 times through

Circuit 2:

Chinups (i did 5,5,4)
Pushups 15
Situps 20
Jumping Jacks 20

3 times through

Finisher:

30 seconds front plank
30 seconds right plank
30 seconds left plank

11/12 - Squat DELOAD

Work Sets:

155x5, 155x5, 155x5

Assistance:

Lunges 3x14 per leg

Last workout in the deload cycle. Since my schedule is going to be whacky until the new year, I'm going to try out the hybrid training Charles sent the review about today. I'll plan to return to strength training via 5/3/1 in January.

11/10 - Bench DELOAD

Work Sets:

135x5, 135x5, 135x5

Assistance 1:

30 seconds jump rope
10 pushups

4 rounds

Assistance 2:

30 seconds jump rope
30 seconds rest

10 rounds

11/7 - Overhead Press & Deadlift DELOAD

Overhead Press:

60x5, 75x5, 90x5

Deadlift:

135x5, 155x5, 175x5

Followed this up with 2 hours of basketball

11/5 - Squat

Work Sets:

195x5, 220x3, 245x4

Assistance:

Lunges 6x14 per leg
Jump Rope 3x100 jumps (~1 min per set)

11/3 - Bench

Work Sets:

165x5, 190x3, 210x7 (PR)

Didn't get to the gym until 10, so no assistance work today.

11/1 - Overhead Press & Deadlift

Standing Overhead Press

110x5, 125x3, 140x3 (PR)

Deadlift

215x5, 245x3, 275x5 (PR)

Assistance (superset):

Dips 15,12,10,10,8,10,10
Chins 3,3,3,3,3,2,2
Glute-Ham Raise (GHR) 4,4,4,4,4,4,4