Deadlift 135 x 6 followed by
Hangcleans 135 x 6 followed by
Push Press 135 x 6
5 Sets as quickly as possible.
Close Grip Pull Ups 5
Wide Dips 5
2 Rapid sets (no rest)
This Isn’t Too Bad – On Paper
Wall Ball 60lbs x 10
Kettlebell Swing 60lbs x 8
Box Jump 10
(5 Sets)
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Resolutions?
Trying a mix if old school and modified Crossfit. Today:
Squat
135×10
185×8
225×6
250×4
275×2
Bench
135×10
185×8
225×6
250×4
275×2
Seated Row
90×10
105×8
120×6
135×4
150×2
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Tuesday 2
Warm Up
2 Sets
Shoulder pass through x 10
Body weight squat x 10
Sit ups x 10
Good morning x 10
Max pull ups
Max push ups
5 Sets x 7
Floor Snatch 65, 65, 65, 65, 85
2 Sets x 7
Hang cleanx 85
Shrug x 85
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Monday 2
Warm Up
20 minute walk. I was caught unprepared in 33 degree weather at 15 mph winds.
Shoulder Pass Throughs
Body Weight Squats
Sit Ups
Good Morning Bent Overs
(2 sets of 10 each)
5 Pulls Ups
10 Push Ups
15 Box Jump
(5 Sets as fast as I could)
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Thursday 1
No warm up. (I know – poor form.)
7×7
Floor Clean Snatch / Full Drop Squat
65 pounds.
If I said I was working on form would you forgive the ridiculous light weight?
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Wednesday 1
20 Minute Walk
5 Sets as fast as possible
4 handstand push ups
10 35 pound Kettlebell swings
10 alternating leg bench step ups
Tri standing hamstring stretch.
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Tuesday 1
Shoulder Pass Throughs
Good Motnings
2 sets of 10
4 pull ups
6 wide dips
7 Burpee
5 sets as fast as possible
(Did it in 18 minutes.)
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Monday 1
2 mile hike
10 Good Mornings
10 Shoulder Pass Through
10 Crunch
(2sets)
5 Pull ups
10 Push ups
15 Bodyweight squats
(6 sets)
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It’s Always Good To Start on a Sunday
December 1st. A Sunday. Seems like a perfect time to start a new routine and diet set. I’ll be working on the details all day today. Tomorrow, it’s back in the gym.
Kevin Driscoll 