Monday 9/23/19 Workout

120 bear crawls/ w/16" tire.
5 x 6 atomic pushup.
Speed: ladder:  3x up/ back:
1-2's forward
1-2's sideways
icky shuffle
step behinds
step over
1-4's hops
in-outs.
                       
           

Thursday 9/19/19 Workout

5 sets:  6- burpees / 5-  R side L side  pullups (3 bands assist) / Alt-Low squat/ 1/2 squat (16k) /
             5- (ladder) floor curls / 5- standing curls (2-15# dbs) / R/L floor press (16k)
5-sets: 6 burpees /  5-R/L knee raise (10# bell)

Monday 9/16/19 Workout

Min 1-15 6 burpees.=90
5x5 R/L emphasize on 1.  R- side up/down, L- up/down.  Support with other hand.
30 sec hold.  alt. Low squat/ kibadachi next time. 16k
5- ladder curls from floor
5- standing curls (2-15# dbs)
5- R/L floor bench press 16k

Monday 9/9/19 Workout

100 yard bear crawl 290 reps.
40 yard skips.
5- Alt. R/L Sit ups
5- R/L roll to sprint.  last rep 40 yard sprint.
5 sets: 6- burpees / 5-pullups (2-bands) / alt-30 sec hold Alt full squat-1/2 squat /
   / 5- ladder curl pulls / 5- standing curls (2-15# dbs) /  5 R/L floor bench press (16k)

Wednesday 9/5/19 Workout

5 sets: 5- burpees /  5- pullups, 2-assist bands / 30 sec squat hold, alt low squat/med-squat, 16k /
              /5- R/L floor bench press (16K) / 5- curls 15# dbs.

2- Same as above except 20 k bell and 20# dbs.

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