9/13/2020

Took a complete day of rest and recovery. First full day off in a while.

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9/12/2020

Midday, 103° heat index, about half and half road and trail.

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9/11/2020

Due to a complete inability to keep track of my programming and maintain any semblance of deliberate method, I’ve decided to revisit my ‘Flog’. My intention is to log all my workouts, and maybe even my rants. So…..

Hot as hell, midday workout.

2 mile run


4 rounds (:20 on :10 off)
– SB swings
– Plank holds
– Push-ups

3 rounds, 1′ rest between rounds
– 1′ thrusters
– 1′ high pull
– 1′ broad jumps
– 1′ push-press
– 1′ jog

Two 4′ AMRAPs
– 12 clean and press
– 10 burpees

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June 25, 2017

​2 round of:

– 10 24kg Double KB cleans
– (5-4-3-2-1) Double KB rack squats


5 rounds of:

– 5 dive bomber push-ups
– 5 push-ups
– 5 Hindu push-ups

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June 24, 2017

No training

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June 23, 2017

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June 22, 2017

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June 21, 2017

​Bench press: 5 sets of 5 @ 225#

Tabata Intervals

– Double waves
– Double slams
– Alternating waves
– Hip to hip
  – repeat –


One minute rest

– One arm swing, left
– One arm swing, right
– Snatch,  left
– Snatch,  right
  – repeat-


One minute rest

– Double waves
– Double slams
– One arm swing, left
– One arm swing, right
– Hip to hip
– Alternating waves
– Snatch, left
– Snatch, right

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June 20, 2017

​One-arm KB swings: 20kg for 5 sets of 10L10R


TGUs
: 20kg for 10 alternating reps

3 minute rest –

Pull Ups: 1 – 5 – 1 @ BW+20#
– Ten swings between every rung w/ 32kg KB
 
3 minute rest –

Military Press: 1 – 5 – 1 @ 135#
– 5 goblet squats between every rung w/ 32kg

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June 19, 2017

6 rounds of:

– 5 minute treadmill run
– One arm KB swing w/ 24kg KB for 10L10R
– Turkish get-up w/ 24kg KB for 1L1R

(First run at 0 incline, increasing 2 degrees each round)

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