Monday 8/25/19 Low Spinal Compression Workouts

100 yard STRICT bear crawl.
5 sets: 5-ring pullups / 5- floor bench press R/L 16k / 5- R/L floor curls (15# db)

40 yard on ball of feet long arm swings./ again long arm swings.
up- 13:55 long arms w/long steps / short arm 9:90 / short arm down 9;23.

Tuesday 8/20/19 Workout

5 sets: 5- pullups (2-bands) / 30 sec holds (full squat/ half squat, (16k) / 3- burpees/wOHP 1 5# dbs.

Friday 8/16/2019 Workout

5 rds: (5)  3-bands assist pullups / 30 sec full squat/ half squat holds (16k) /  5- R/L OHP (12 k)

5 rds: (5)  2-bands assist pullups / 30 sec full squat/ half squat holds (16k) /  5- R/L OHP (16 k)

Wednseday 8/14/2019 workout

 5 sets: 15 sec elbow hangs/ 5-R/L snatchs (12k)/ 3 second in place runs.
100 yard Bear craw, drag 16"tire./. return backward
60 yard forward.

Monday 8/5/2 019 40 dash workouts

37 yard crawl  17" tire on grass/ return /  40 yard walk return.
40 yard dash (17'tire)
40 yard alt tire toss (17"tire) 14 reps
40 yard clean/slam 17" tire (15 reps)
40 yard dash, (16") tire: up 13:91 / dn 11:06 /  up12:12 / dn 10:11/ up 11:93
                                        /up 11:93 / dn 9:90 / up 8:04

free 40 dash:  dn 7:54 pulled upper right thigh

Saturday August 3 40 yard dash Workout

40 yard dash (17" tire), up 18:30/ return backwards / 
   "               (16" tire), up 11:61 / 10:03 Dn ) 11:71 up

  "        "    timed by Tom.  7:72 dn / 7:47 db   

Friday August 2 40 yard dash workout

40 yard Bear crawl, (112 reps) w/17" tire./ return backward
40 yard dash, 17" tire. up  21:50 / return backward. / up 18:30

Thrusday August 1 2019 40 yard dash workout

160 bear crawl dragging 17" tire to mail box.
40 yard dash (17" tire) up-22:19 / dn 14:65 / up 17:23 / dn 13:93
very hot, felt nausea, cancelled free 40 yrd dashes.