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I don't bench. lol

5.20 5:10-6:10p 1 min Run > 10 Push Up > 15 Squat x 4 round : no rest 8 min EMOM: Shoulder bag (185) > Jump over box (38") > Shoulder bag (175) > Jump over (38") > Shoulder bag (165) > jump (38") Broad Box Jump (40" from 5-6ft) 10 / 8 / 7 / 8 Chin Up 5 / 5 / 5 / 5 15 min EMOM...

Where you live that it's still snowing? Get Well Soon Butt

5.19 2:50-3:50p All Outdoor Heat Session Dual KB Gunslingers (18kg) 3 x 12 Band Pull Apart (red) 3 x bunch Push up > 32" Jump 3 x 10 H2H Snatch (22kg) 3 x 10 Box Jump (40") 7 (44") 7 / 7 Dual KB Clean & Squat (18kg) 3 x 5 Training Bag - Clean - Push Throw - Repeat for 80ft (80)...

Realization phase. That I don't need to carry 200lbs on a 5'8 frame. Everytime I start lifting heavy, something snap/pop/pulls . Feel better and move better at 180 and still have most of the strength. It was a trade from looking like you workout with a shirt on, to looking like you workout...

There are 5 extra hours in a day that people don't know about. They spend it staring at a piece of glass.

Only way to make up for it is tie to to ceiling fan for 10 minutes

5.17 5:45-6:15p Much needed Active Rest for beat up parts. Shoulder @ collar bone hurts to the touch. Run 5 min . Distance 0.76 mile Hanging Leg Raises 2 x 15 Plank 2 x 1 min Hollow Rocks 2 x 20 Alternating Lunges 2 x 20 Para Bars Knee Tucks 2 x 15 Dead Bugs 2 x 20 Mile at decent pace...

5.16 5:30-6:45p Broad Jump over 32" hurdle ... 6-7ft 12 / 12 / 20 Reverse Grip Decline Push Ups (54") 10 / 10 / 20 / 10 / 10 / 10 Bag Pullover (50) 10 / 10 / 10 Dual KB Hollow Rocks (18kg) 10 High Bar - Shoulder Opening Swings 10 / 10 Hand 2 Hand pipe climbing 12 / 10 / 10 Para Bars...

5.15 5:30-6:30p 15 min of .... Jumping to a swing bar and dismounting at high speed. Hella fun, able to land a good distance away. Box Jump Over (20") 12 / 12 / 10 Dual KB Gunslingers (18kg) 10 / 12 / 10 Push up to Yoke Jump Over (56") 5 / 5 / 5 Para Bars Reverse Shrugs 3 x 20 Handstand...

5.14 5:20-6:30p The powers of sidetracked 5 min run . Distance 0.80 mile KB Clean to Press to Windmill (18kg) 5 ea / 10 ea (22kg) 5 ea Jump 32" Hurdle into Push up x 10 Lat Pulls (115) 12 / 10 / 12 Dual DB C &P (40#) 3 x 10 FG Ring Pull Ups 4 Scratch everything else. Started doing...

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He's not very good at it if you're paid. Maybe he's new and was supposed to ship 1st.

5.13 5-6p Banded V-sit ups (Purple) 2 x 20 Jumping Lunges (20" Box) 6 x 10 Para Bars Push Up Shoot thru 2 x 10 Bags Over 56" Yoke (165 / 175 / 185 / 215 / 220) x 3 Side Plank Crunches 2 x 10 ea Dual Rope Climb x 2 Rings Face Pulls 2 x 10 Flying Ladder Pull Ups x 4 Wide Grip...

5.12 Mothers Sunday 5:40- 6:30p Burpee Over Box (20") 3 x 10 (30") 10 Cleans (135) 5 / 7 / 7 / 7 Dual Rope Pull Ups 6 / 7 / 7 Banded Push Ups (purple) 20 (Green) 20 /15 Pipe Close Grip Pull Ups 3 x 10 Dual KB Cleans (28kg) 3 x 10 Weighted Push Ups (45#) Deadstop 3 x 10 Box Jumping...

Did a 5K on the curve mill and calves were on fire for an hour after. They were trying to cramp up in the pool everytime they straightened out. Road work was the answer on a pretty Saturday evening.

Higher threshold and faster recovery between burst? Fatigue yourself with heavy punches for 5 minutes straight. Then lay on the ground with a BW sandbag and try to get up 5 times.

Sometimes life doesn't allow the transfer for 4 days. So you look lazy, and then super human 5 minutes apart.

5.11 6-7p Active Recovery - More cardio Run 5 min + Vest . Distance 0.65 mile 5 Push Up + 1 Pull Up in Vest 10 rounds Lose Vest + 10 more rounds Dual KB Clean, Snatch, Press (18kg) 5 / 5 / 5 Yoke Jump Over (56") 3 x 10 Casual 5K - comfortable pace. Time 22 m 55 sec

5.10 Fri 4:20-5:30p Alt Elbow to Knees 3 x 30 sec Pipe Climbs 14ft 8 / 8 / 8 Bag Over Yoke (150) , then Jump Over Yoke , Repeat 2 x 6 rounds Jumping Knees 50 total Push Up with Feet in Rings Ab Tuck 3 x 10 Rings Shoulder stretch - Front Flip to Back Flip x 10 Lever Arms H2H...