and Wim Hof Breathing
15 walking lunges
Bear crawl back
15 walking lunges
Crab crawl back
4 rounds of jogging and sprints
Deck of cards (group work):
Grab heaviest weight you can curl 12-15 times. Use that weight for every card:
S Shoulder presses
Whoever has the most cards wins.
Grab a barbell and get a partner. Do your set and pass to your partner
-Partner curls ascending ladder to 14.
-Partner shoulder presses descending from 10.
Close it out:
36 hanging leg lifts.
#luke16 – 17
1/2 mile #run
5 rounds of
1/2 mile run
I only have about 25m with the recruits, so a quarter #MURPH was the workout of the day.
Shot 21 arrows
#luke13 a 15
Back at it.
Up at 0425 – Cold shower and stretching.
10 rounds of 10 reps
100 incline press
100 tricep push downs
#TricepPressDown 10 rep: 37, 37, 37, 37, 37, 37, 32, 32, 32, 32lb
#InclineBenchPress 10 rep: 81, 81, 81, 81, 81, 81, 70, 70, 70, 70lb
#PeckFlys 10 sets: 10×20lb
#PushUp 10 sets: 10 rep
150 crunches to finish the night.
Returning home from vacation. In car all day. Got home. Grabbed the bow and hit the pull-up bar.
14 rounds: 5 pull-ups, 3 arrows
Total: 70 pull-ups, 42 arrows
Still on vacation. But there’s a gym. Killing it while everyone else relaxes. No days off.
#ShoulderPress 6×140lb, 7×130lb, 8×120lb, 9×110lb, 10×100lb, 14×90lb
#LegPress 6×220lb, 7×205lb, 8×190lb, 9×175lb, 10×160lb, 12×145lb
#ConcentrationCurls 4×80lb, 5×70lb, 8×60lb, 10×50lb, 12×40lb, 15×30lb
#OverheadTricepsExtension 4×50lb, 5×45lb, 6×40lb, 7×35lb, 8×30lb, 20×25lb
No reading today.
Today is my 37th birthday. I woke up this morning at 0530 and drove my bike 10 miles away. Locked it up and drove back home. Grabbed my pack and hiked 10 miles to the bike and rode back.
When I got home, my wonderful wife surprised me with a a 2 night stay at a resort in the OBX. This is our first vacation in YEARS. We checked in and went to dinner. I dined on steak.
On the way back I asked her to drop me off at the gym. And I got at it. Today was chest day after all. Just because I did a hike n bike it’s no excuse not to stay on track. Found the dumbbell rack and ran it into the ground.
#PushUp 7 sets: 20 rep
#InclineBenchPress 6×6lb, 7×60lb, 8×50lb, 10×40lb
#BenchPress 8×100lb, 9×90lb, 10×80lb, 12×70lb, 14×60lb, 16×50lb, 18×40lb
It was a good day. Very surprised by my wife’s graciousness and planning. Looking forward to a great weekend.
#whatdoesntkillus – @sgcarney @iceman_hof
#AbdominalCrunch 2 sets: 50 rep
#PullUp 9 sets: 6 rep
#Deadlift 4 rep: 205, 205, 205, 205, 205, 205, 185, 185, 205lb
Shot 40 arrows