02/26/2018 Workout

10 sets:  5- pullups / 5- burpees.

02/28/2018 Workout

100 yard bear crawl
40 lunge walks

02/27/18 Workout

5 sets: 5- pullups / 5- burpees w/ OHP (2-25# dbs)
5 sets: 5- pullups / 5- burpees w/OHP (2-20# dbs)

02/21/2018 Workout

5- sets: (5) pull ups / (5) burpees w/ OHP Press (2-15# dbs)
5 sets (5) pull ps / (5) burpees w/OHP press (2-20# dbs)
5 (10) sec finger hold (2-20# dbs)
3- 1 min crab position hold
1-min L/R OH hold (16k)
2- 30 sec L/R out/in hold 3# hammer
1 minute left hand pistol hold (3# hammer)

02/19/18 Workout

Rds 1-3: (5x)- (5) pullups / 20 bear crawls / (5) burpees / (6) stair lunge walk(skip other step)
Rds 2-4    "            "         "       '    ''''                      ''''           (6) stair bear crawl ( '"         ""       ' )
Total: 100 pullups / 100 burpees / 400 bear crawls / 60 stair lunge steps // 60 stair bear crawls

Wednesday 2/14/18 Workout

10 rds: 5- pullups / 5- sit-up to squat, stand, slam ball (25#)
140 bear crawls
 2  res:  1 min Crab postion hold/ door jam 1/2 over head hold stick against door jam.

Tuesday 2/13/18 Workout

5 rds: 5- pullups / 5- burpees w/ohp (2-15#dbs)
5 rds: 5-pullups / 5- burpees w/ ohp )2-20#dbs)

02/12/18 Workout

Min 1-10 (8) burpees / Min 11-15 (7) burpees = 115

02/9/18 Workout

3- rds: 5- pullups / 100 bear crawls
2 rds:  5- pullups / 35 lunge walks

2/8/18 Workout

10 rds: 5-pullups /1- R/L "T" press (10# db) / burpee w/ curl-OHP
Min 1-5 (30 sec) finger hold (2-15# dbs)
100 bear crawls w/ 2-15# dbs.

2/5/2018 Javorek’s Isometric-Dynamic Combination Dumbbell Complex Exercise # 3

Hold 8 seconds total body musculature isometric tension Followed by
Parallel Curls x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Squat Upright Rows & Up Un Toes x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Straight Knees Raise To Armpit & Up On Toes x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Bent Over Fly x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Parallel Dumbbells Overhead Swing & Up On Toes x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Bent Over “Kick Back” Triceps Curls x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Quarter Squat Raise To Armpit & Up On Toes x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Linear Bent Over Row x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
From wide Lunge Parallel Curls x 4+4; x 5+5; x 6+6; x7+7; x 8+8;

Hold 8 seconds total body musculature isometric tension Followed by
From wide Lunge Raise To Armpit x 4; x 5; x 6; x 7; x 8;

Hold 8 seconds total body musculature isometric tension Followed by
Squat Jump Raise To Armpit x 4; x5; x6; x7; x8;

2/2/2018 Workout

Min 1-10 (8) Burpees // Min 11-15 (7) Burpees =115