I sprints, jumps/pushups, band work

Workouts have and will be spotty from here on - living in queenstown and looking into local gyms. In the mean time, lots of field work.

1400

1) pawu

2) intensity sprints - 100 yds
4 x barefoot accelerations
3 x max sprints (14:01 best time)

3) broad jump/pushup 100 yd cycle
broad jump 10 yds
10 x pushups

repeat 10 times as fast as possible

4) 3 rounds:
30 x purple band seated rows (10 x double arm/10 x L arm/10 x R arm)
20 x overhead tricep extensions, light band
10 yd crab walk

• Notes: Lots of hiking in the routine lately with very little strength/mobility work. Now that we are slightly more settled with a place to live hopefully I can get back into some more consistent work. Mobility could use some help especially. Plan to do lots of sprinting and basic upper body band work.

D - DB circuit, carries, horizontal work

1700

1) warmup - lunge twists, plank leg lifts, bicep and tricep openers (10 and 5# respectively)

2) DB circuit - 6 squat/6 step ups/6 hang muscle cleans/6 squats
20,30,40,40,40#

3) 3 rounds:
2 x 30 yd waiter carry each arm, 30#
5 x single arm deadlift each arm, 30#

4) bicep and tricep openers, 10 and 5#

5) horizontal pull/push
max reps supinated bent over rows, 95# - 24
max reps pushups - 34

*No rest between exercises - only 1 warmup set allowed

• Notes: Random unstructured workouts continue. Feels pretty good to improv it though. Really working on the shoulder openers from Julian, especially that tricep opener, which my shoulder does not like very much. 5lb is the max for me on that, but I really feel that both of them are helping. Like the push/pull as a quick burnout finisher and would like to work up to 135# on the rows and a weighted back on the pushups.

C - stair sprints

Saturday
1700

1) work up to max speed stair sprints
~100 yd section

Sunday
1000

1) trunk - 3 rounds
60 seconds deadbug iso
5 x captain morgans w/ 10# R
5 x captain morgans w/ 10# L
10 x get up situps + 10 floor press, 20kg

B - squats, press, grip

1400

1) deadbugs, empty bar squats

2) safety bar squat to 5rm
2x5x165
2x5x215
2x5x235
2x5x255#

3) julian tricep opener, 8# db's

4) 5 rounds:
10 x bar dips
10 x empty bar press

5) grip work - plate tosses, 25#

• Notes: First time doing safety bar squats, really liked it.
• Body: Hammies and adductors very sore from yesterday.

A - carries, lunges, and accessory

Long car ride the other day - trying to get unfucked from it

1) pawu

2) 3 rounds:
30 yds single arm walking lunges w/ high kick, 30# DB
20 x DB bench, 30#

3) 3 rounds:
30 yd waiter carry, 30#
5 x single arm DB RDL, 30#

4) 3 rounds:
100 yd single arm farmer carry, 20kg
5 x KB cleans, 20kg

5) strongfit bicep opener, 10#

6) plank leg lifts