Rest Day….

Flying to Minneapolis from S. FL through Newark. Makes zero sense! 

Mutt Bar Dumbbells - Shoulders - 8x8

Lateral Raise/Overhead Raise Combo @ 20lbs

Cash Out: 

Slightly Bent-over Upright Row - 5x5 @ 20lbs

AVG HR - 138 BPM

MAX HR - 164 BPM 

“Mutt Bar Arm Day Lynne”

4 rounds of Max Reps:

Mutt Bar Curls - 66lbs

Close Grip MB Press - 66lbs

MBC - 20-20-20-20

CGBP - 20-20-20-20

80 of each. 160 reps total.  

Cash Out:

Isometric Flex 

L-Sit - 22S & 21S 

AVG HR - 130 BPM

MAX HR - 159 BPM

"Kettlebell Lynne"…

4 Rounds:

Double KB Floor Press (53), max reps

Roof Pull Ups, max reps

Note:  2 minute rest in between rounds. Score is the max reps. Pull Ups are over once you drop off the roof.

25-25

25-15

20-12

20-12

90-64*

*154 reps total in 4 rounds. (Last time:

142 in 5 rounds) 

Cash Out: 

Reverse KB Press - 2x5 @ 53lbs

Gorilla Rows - 2x6 @ 53lbs

AVG HR - 145 BPM

MAX HR - 173 BPM

Reverse Lunges…

6 sets of 10/10

Cash Out: Leg Press - 5x5 @ 180lbs

AVG HR - 126 BPM

MAX HR - 152 BPM

@ Planet Fitness Clifton Park

Rest Day…

Flew from S. FL to Albany last night. Landed at midnight. Rest day today. 

Mutt Bar - Shoulders…

5 Rounds For Max Reps

Mutt Bar Bent-over Wide Grip Upright Row - 33lbs

Band Pull Aparts (Black)

30-30-30-30-30 reps each. 300 total reps

*30 second rest in between sets. One minute in between rounds 

Cash Out:

Lateral Raises - 5x10 @ 15lbs then, 5x5

@ 15lbs - 75 reps

AVG HR - 130 BPM

MAX HR - 155 BPM

Mutt Bar- Arms...

4 Rounds - 30 reps each round

Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide 

Mutt Bar Extensions - 33lbs - Hammer Grip 

30 reps each round. 240 total reps

Cash Out: 

Isometric Static Flex

Roof Sternum Chin Ups - 3x5

AVG HR - 123 BPM

MAX HR - 150 BPM

“Mutt Bar Lynne"..

5 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 44lbs

TRX Rows - BW

Floor Press: 30-30-30-30-30

Rows: 30-30-30-30-30-30

300 total reps! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out:

Bear Push Ups - 5x5

Roof Pull-ups - 5-10 - 15 reps 

AVG HR - 139 BPM

MAX HR - 173 BPM

Rest Day…

Headed to UCF in Orlando for parents weekend. Fabiana’s BD too!

Reverse Lunges…

5 sets of 10/10 @ BW

Cash Out: Tactical Kettlebell Lunges - 5x3 @ 35lbs

Felt great to get the blood pumping in my legs after not training legs for almost two month. Those lunges are not easy! 

Shoulders: 6-12-25…

Five sets of:

SBO Mutt Bar Upright Row x 6 reps (55)

Lateral Raise x 12 reps (15)

Band Pull Aparts x 25 (Purple)

AVG HR - 122 BPM

MAX HR - 141 BPM

@ LHP

Arms - 6-12-25…

Three Rounds of :.

Biceps…

• Kettlebell Curls x 6 (35)
• Mutt Bar Curls x 12 reps (55)
• DB Curls x 25 reps (20)

Triceps…

• KB Skull-crusher x 6 reps (35)
• Mutt Bar Skull-crusher x 12 reps (55)
• Mutt Bar CGBP x 25 reps (22)

Cash Out:

Isometric Flex

"Jared - No Running”…

4 rounds of:

40 TRX Rows

70 Push-ups*

*Four sets of 35-20-15

Do ALL the rows then ALL push ups. BRUTAL. 

160 rows and 280 push ups is no joke! 

RIP Master Sergeant Jared N. Van Aalst. 

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Rest Day…

Leg is starting to feel better. Trying not to push it! 

TRX Shoulders/Traps...

TRX Rear Fly / Face Pull/ Strait Arm Pulldown Combo - 8x8 of each 

Cash Out: 

Lateral Raises @ 15lbs

Bent-over Lateral Raises @ 15lbs

Front Raises @ 15lbs

AVG HR - 126 BPM

MAX HR - 150BPM

@ LHP