Lower....

KB Romanian Deadlift…

10x10 @ 90lbs (180)

Cash Out: Double Kettlebell March - 5x10 @ 53lbs

The Kettlebell March is a kettlebell carry movement. It’s a full body blaster, that will engage your core, lower and upper body. 

As you inhale, bring your right knee up towards your chest in a march. As you exhale, return your leg to the ground. Repeat on the other leg.

The Kettlebell March is a full-body exercise with an emphasis on the following muscle groups:

• Core
• Back
• Shoulders
• Biceps
• Legs

AVG HR - 124 BPM

MAX HR - 145 BPM

5 Mile Power Walk …

Time was 1:11:38. That’s a 14:19 pace.  

*On treadmill at hotel in Tarrytown. 

AVG HR - 122 BPM

MAX HR - 144 BPM

2 Mile Power Walk...

Just wanted to move. 

*At the hotel on treadmill. NO VEST! 

Time was 28:13. That’s a 14.06 pace.  Want to get that under 27:00

"Life is movement. Once you stop moving, you're dead. Choose life." - Eugen Sandow

AVG HR - 112 BPM

MAX HR - 137 BPM

Rest Day...

In W. MA and Upstate NY. 

Upper...

TRX Fly - 8-8 

Low-to-High Fly - 8-8 @ 35lbs

TRX Row - 8-8

KB High Pull - 8-8 @ 35lbs

Band Curl - 8-8-8 @ Purple

Band Pushdown - 8-8-8 @ Purple

Band Lateral Raise - 8-8-8 @ Black

Cash Out: 

Band Pull Apart - 8-8-8 @ Black

AVG HR - 126 BPM

MAX HR - 167 BPM

@ LHP

Kettlebells - Lower...

Double Cleans - 

2x8 @ 70lbs (140)

1x2 @ 90lbs @ 1x3 @ 90 (180)

Cash Out: Romanian Deadlift - 2x8 @ 90 (180)

AVG HR - 125 BPM

MAX HR - 150 BPM

@ LHP

Rest Day...

Been pushing hard lately. Need a rest day. 

Upper...

KB Floor Press - 1x8 @ 70/1x6 @ 90

KB Reverse Floor Press - 1x8 @ 53/1x5 @ 70

A-T-W Pull Ups - 6L&6R/5L&5R

KB Gorilla Row- 1x8 @ 70/1x5 @ 90

Strict Kettlebell Curl - 8-8-8 @ 35

KB Skull-crusher - 8-8-8 @ 35

Band Lateral Raise - 8-8-8 @ Black

Cash Out: 

Band Pull Apart - 8-8-8 @ Black

AVG HR - 123 BPM

MAX HR - 151 BPM

@ LHP

3 Mile Power Walk - 20lb Vest…

Just wanted to move. 

Time was 42:24 - 14:08 pace.

Last time was 45:39 - 15:13 pace. 

AVG HR - 129 BPM

MAX HR - 146 BPM

Cash Out: 

KB Romanian DLs - 3x8 @ 90 (180)

@ LHP

Rest Day...

Smoked from the last two days of training. Also, SE Meeting in Coral Gables. 

Upper...

KB Floor Press - 1x8 @ 70/1x8 @ 70

KB Floor Fly - 1x8 @ 53/1x8 @ 53

Archer Pull Ups - 8L&8R/7L&7R

Yates KB Row - 1x8 @ 70/1x8 @ 70

TRX Pelican Curl - 8-8-8

TRX Skull-crusher - 8-8-8

TRX Face Pull - 8-8-8

Cash Out: 

Band Pull Apart - 8-8-8 @ Black

Band Lateral Raise - 8-8-8 @ Black

AVG HR - 129 BPM

MAX HR - 161 BPM

@ LHP

Kettlebells - Lower...

Double Cleans - 

2x8 @ 53lbs

2x8 @ 70lbs

Cash Out: Double Snatch - 1x8 @ 53lbs

AVG HR - 121 BPM

MAX HR - 148 BPM

@ LHP

Rest Day...

Flying back to S. FLA. 

Upper...

Legend Bench Press - 1x8 @ 300/ 1x6 @ 350

Low-to-High Fly -  1x7 @ 50/1 x @ 50

Weighted Pull Up - 1x10 @ 45/1x8 @ 45

Seal Row - 1x8 @ 85/1x7 @ 85

Band Curl - Blue x8/White x8/White x8

Band Push Downs - White x8/White x8/White x8

SBO DB Upright Row - 1x8 @ 50/1x8 @ 60/1x8 @ 60

Cash Out: 

Band Pull Aparts - 3x8 @ White 

Band Press - 3x8 @ White 

AVG HR - 123 BPM

MAX HR - 151 BPM

@ Metfit

Lower...

KB Sumo Deadlift - 1x10/1x10 @ 203 

KB Romanian Deadlift - 1x10/1x10 @ 140lbs

One-arm KB Clean - 5x1/1 @ 97

Cash Out:

Russian Swings - 3x8 @ 97

AVG HR - 119 BPM

MAX HR - 141 BPM

@ The Trails 

Upper...

Reverse KB Bench - 1x7 @ 70/1x7 @ 70

Seal Row - 1x8 @ 70/1x8 @ 70

Two-handed KB Curl - 1x8 @ 97/1x8 @ 70

KB Skull-crusher - 1x8 @ 53/1x8 @

97

KB Rear Delt Row - 1x8 @ 70/1x8 @ 70

Cash Out:

Ring Face Pull - 5x5

Ring Pelican Curl - 5x5

Band Pull Aparts - 3x15 @ Blue

AVG HR - 123 BPM

MAX HR - 145 BPM

@ The Trails

Rest Day...

Lower...

Leg Press - 1x8 @ 360/ 1x8 @ 450

Hamstring Curls - 1x8 @ 70/1x @ 90

Calf Raises - 1x8/1x8 @ 210/300

Cash Out: 

KB C&J - 5x5 @ 53 (106)

Double KB Snatch - 3x3 @ 53 (106)

AVH HR - 114 BPM

MAX HR - 148 BPM

@ Metfit 

Upper...

Legend Bench Press - 1x8 @ 290/ 1x7 @ 340

Machine Fly -  1x7 @ 100/1 x @ 110

CG Pulldown - 1x8 @ 210/ 1x6 @ 220

Horizontal Row - 1x8 @ 210/1x8 @ 230

Band Curl - Blue x8/Blue x 8

Rope Pushdown - 1x8 @ 130/1 x  8 @ 140

Hammer Shoulder Press - 1x8 @ 165/1x8 @ 190/1x5 @ 210

Cash Out: Plate: Curl - OH Raise - Sweeps - 3x3 @ 35

AVG HR - 125 BPM

MAX HR - 154 BPM

@ Metfit

Lower...

Leg Press - 1x8 @ 270/ 1x7 @ 360

Leg Curls - 1x7 @ 145/1x5 @ 165

Leg Extensions -  1x8 @ 110/1x8 @ 120

Calf Raises - 1x8/1x8 @ 180/270

AVH HR - 122 BPM

MAX HR - 138 BPM

@ Metfit 

Rest Day...

Going to the Fenway Bowl with Jack!