Tuesday September 1 - Variety
1L DL 5x5
20 minute TGU
10 minute clean practice
pull up singles between most exercises.
Wed September 2 - Medium
3 ladder 3 sets 16 kilo
2 ladder 2 sets 16 kilo
Pull Up Negatives - 3,2,2,1
5 min. swings/ 17 per minute = 85
1660/2975 = 4635
Thu September 3 - Variety
10 minutes TGU
10 minutes burpee / pullup negative - 26
Fri September 4
20 minute easy run
Xingyiquan
Sat September 5 - Heavy
4 ladder 4 sets 16 kilo
3 ladder 1 set 16 kilo
Pullups 3,2,2,1,1 almost deadhang
2 handed swings - 16 kilo- 6 min. - 25 pm - 150 swings
3220/5250 = 8470
Sun September 6
Pullups 3,3,2,1,1
30 minutes row machine 6.4k
Mon September 7 - Light
2 ladder 4 sets 16 kilo
1 ladder 1 set 16 kilo
8 minutes snatches - 13pm - 104
910/3640 = 4550
Tue September 8 - Variety
5x5 1L DL
5x5 Cleans
Pullups 4,3,2,1,1
15 minutes TGU - both ways.
Wed September 9 - Medium
3 ladder 4 sets 16 kilo
2 ladder 1 set 16 kilo
Pullups 4,3,2,2,1
3 minutes swings - 19pm - 57
1890/1995 = 3885
Thu September 10 - Variety
5x5 1L DL
Pullups 4,3,3,2,1
Squat Flip Clean/Tactical Lunges 10/10 10 minutes - 3 1/2 rounds
Burpee/Pullup Negative 10 minutes - 32
Friday September 11
Xingyiquan
Sat September 12 -Heavy
4 ladder 5 sets 16 kilo
Pullups 4,4,3,2,1
7 minutes swings - 26 pm - 182
Bataan Death March
3500/6370 = 9870
Mon September 14 - Light
2 ladder 5 sets
Pullups 5,4,3,2,1
6 minutes snatches - 14 pm - 84
1050/2940 = 3990
Tuesday September 15 - Variety
5x5 1L DL
Pullups 5,4,3,2,2
TGU - 10 minutes
Squat Flip Clean/ Tactical Lunges 10-10-10 - 4 rounds
Wed Sept 16 - Medium
3 ladder 5 sets 16 kilo
Pullups 5,4,3,3,2
6 minutes swings - 20pm - 120
2100/4200 = 6300
Thu September 17 - Variety
Xingyiquan
TGU 20 minutes
20 bottoms up tgu
15,20 tgu
20,35 half tgu
farmers carries 20,35
overhead carries 20,35
more Xingyiquan
Fri September 18
Xinyiquan
Sat Sept 19 -Heavy
5 ladder 1 set 16 kilo
4 ladder 4 sets 16 kilo
Pullups 2-2-1-2 - with 5 second hangs
7 minutes swings - 27pm - 189
presses stronger, grip toast at end of swings
3850/6615 = 10,465
Sun Sept 20
1 1/2 hours full court
Mon Sept 21 - off
left forearm and right heel have issues taking day off
Tue Sept 22 - Light
3 ladder 1 set
2 ladder 4 sets
10 minutes snatches 20lb - 20pm - 200
left forearm is better but still not 100%
1260/4000 = 5260
Wed Sept 23 - Medium
4 ladder 1 set 16 kilo
3 ladder 4 sets 16 kilo
strict chins 3,2,1,1
5 minutes swings 16 kilo - 21pm - 105
2380/3675 = 6055
Thu Sept 24 - Variety
TGU 15 minutes
C2 - 30 minutes - 6.3k
left forearm still ailing but much better
Sat Sept 26 - Heavy
5 ladder 2 sets 16 kilo
4 ladder 3 sets 16 kilo
6 minutes swings - 30pm - 180 - absolute limit
had to stop at 180 due to grip failure - forearm again
4200 /6300 = 10,500lbs
Sun Sept 27
C2 rower - 30 minutes - 6345 meters
Mon Sept 28 - Light
3 ladder 2 sets 16 kilo
2 ladder 3 sets 16 kilo
7 minutes snatches 16 kilo - 15pm - 105 - absolute limit
1470/3675 = 5145
Tuesday Sept 29 - Variety
1L DL 3x3 - 16k and 20lb
TGU 16 kilo - 20 minutes
Tactical Lunges 4x10
Wed Sept 30 - Medium
4 ladder 2 sets 16 kilo
3 ladder 3 sets 16 kilo
10 minutes swings 16 kilo - 20pm - 200
forearm problems lingering but made it through all of the sets
2660/7000 = 9660
