12/24 - Phase 1.3 Day 4

Plate Carry w/2 45lb plates 4x30yards
Low Pulley Drag w/170 4x100 yards
Bear Crawls 4x50yards
Jump Rope Intervals 30sec work, 15sec rest 8 rounds

12/23 - Phase 1.3 Day 3

Squats 185x15,15,15
Straight Legged DL 135x12,12,12
DB Walking Lunges w/30lb dbells 4x30yards

12/22 - Phase 1.3 Day 2

Farmer's Walk w/2 60lb barbells 4x100 yards
Power Upright Rows 4xAMAP in 90 secs 39,31,29,29
Jump Rope Intervals 30sec jump, 30sec rest - 10 rounds

12/21 - Phase 1.3 Day 1

Bench Press 155x15,14,9

Incline DB Press 40x15,15,15

Superset:

Pulldowns 135x12,12,10
Seated Rows 135,12,12,10

Superset:

Tricep Pressdowns 110 15,15,13
DB Curls 35x13,12,10

Swiss ball crunches 10,8,8,8 - Those were harder than I thought!

Phase 1.2 Day 3

Squats 235x5,4,4,4,4

Straight Leg DL 135x10,10,10

DB Walking Lunge w/30lb dbell 4/30yards

Superset:

Dead Hang (35sec, 35sec, 35sec)
Weighted Ab Crunches w/10lb plate (15,15,15)

12/15 - Phase 1.2 Day 2

Farmer’s Walk w/2 60lb barbells 4 x 100yards
Power Upright Rows 90x25,25,20,20
Elliptical Sprints 30 seconds sprint, 30 seconds rest - 5 rounds

12/14 - Phase 1.2 Day 1

Bench Press 205x7,5,5,5

Incline DB Press 55x10,10,10

Superset:

Pulldowns 135x12,12,9
Seated Rows 135x12,12,10

Superset:

Tricep Pushdowns 100x15,15,15
Standing DB Curls 30x15,15,15

Knees to Elbows 8,5

12/11 - Phase 1.1, Day 5

Band Pushups 20,13,10

Chinups 5,5,5

DB Overhead Press 30x17,15,13

Superset:

Cable Face Pulls 50x20, 60x15,15
Rear Delt Raises 20x15,15,15

Superset:

Band Expanders 20,20,20
Wide Grip Barbell Curls 45x20,20,20

12/10 - Phase 1.1, Day 4

Aerator pull (thing weighs about 300lbs) 40yards forward, 40 yards backward
3 rounds

Keg overhead carry (keg has water in it) 40 yards
Keg clean and press 10
3 rounds

Log toss (3 foot section of railroad tie) 2 from right shoulder, 2 from left shoulder, 2 underhand from the right, 2 underhand from the left
3 rounds

rock carry (~80lb) 80 yards x 1

aerator pulls (lats) 60 yards
3 rounds

12/8 - Phase 1.1, Day 3

Squats 225x6,5,5,5,5

Straight Leg DL 135x8x8x8

Walking Lunges w/25lb dbells 4x30yards

Superset:

Dead Hang for time 35sec, 30sec, 30sec
Weighted Crunches w/10lb plate 15,15,15

12/8 - Phase 1.1, Day 2

Dbell Shrugs w/70lb dbells 4x60 seconds (15,15,15,15)
Hang Cleans w/95lb barbell 4x60seconds (20,13,12,11)
Sprints 5x40yards

12/7 - Phase 1.1, Day 1

Bench Press 200x8,4,4,4,4

Incline Dbell Press 50x10,10,10

Superset:

Lat Pulldowns 135x12,10,8
Seated Rows 135x12,10,8

Superset:

Triceps Pressdowns 90x15,15,15
Alt. Dbell Curls 30x10,10,10

Knees to Elbows 8,7,6,6

12/1 - lhm bt w3, d5

Stupid work, couldn’t get to the gym for day 4 either. Luckily, the madness is over. Work will be less hectic through the end of January!

Stupid work, couldn’t get to the gym for day 4 either. Luckily, the madness is over. Work will be less hectic through the end of January!

Overhead Holds w/135lb barbell 3x30 seconds
Bench Crunches 3x25
Plate Swings w/35lb plate 3x20

Finisher:

30sec jump rope/15sec rest, 8 rounds

12/1 - LHM BT W3, D3

Missed day 2, couldn't get to the gym... :(

Circuit 1:

DB Squats (15lb dbells) 20
DB walking lunges (15lb dbells) 10/leg
DB Lateral Stepups (7 height, 15lb dbells) 10/leg
Lower Body Twists 10

3 rounds

Circuit 2:

Inverted Rows (12,10,8)
Standing Dbell Press w/35lb dbells (14,10,10)
Bicycles 40
Walkouts 10

3 rounds

Finisher:

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