Shoulders & Traps - Kettlebells…

KB Iron Cross / Military Press Combo - 8x8/8 @ 35lbs*

Slightly Leaning KB Upright Row - 3x8 @ 35lbs

Cash Out: TRX Face Pull - 5x8

AVG HR - 124 BPM 

MAX HR - 147 BPM

Muttbar - Arms…

Mutt Bar DB Zottman Curls - 2x16 @ 20lbs

Mutt Bar DB Triceps Extensions - 2x16 @ 20lbs

Mutt Bar Curls - 4x16 @ 44lbs

Mutt Bar Triceps Extensions - 4x16 @ 44lbs

Cash out: ISO Dynamic Contrast Biceps Curls…

Kettlebell Curl / Isometric Curl Hold / Kettlebell Curl - 3x 5 reps / 10 second hold / 5 reps @ 35lbs 

“Static holds are the unused key to gaining muscle and strength. Pulling or pressing against an immovable object, or even resisting a load over extended duration are great ways of triggering large amounts of mechanical tension and metabolic stress. They’re brutal, they’re hard. But hell will they result in muscle growth”. 

AVG HR - 119 BPM

MAX HR - 161 BPM

Gironda 8x8 - Chest & Back…

Ab Wheel Push Ups

Kettlebell Row: 35lbs*

*Superset

Low-to-High KB Fly - 5x5 @ 35lbs

Kettlebell High Pull - 5x5  @ 35lbs

*Superset

Cash Out: 

Around-the-World Pull Ups - 3x3

AVG HR - 116 BPM

MAX HR - 156 BPM

*Just pushed though today. Not the best workout after an 8 hour round trip to get Jaiden in Tampa and not getting back till 12:30 am. 

Something is always better than nothing. 

Double KB Thrusters & Double KB Snatches…

KB Thrusters - 5x10 @ 35lbs (70) 

KB Snatches - 5x10 @ 35lbs (70) 

*Threw 7000lbs overhead! 

AVG HR - 117 BPM*

MAX HR - 167 BPM*

*The strap on my Fitbit broke during one of the rounds of Thusters. I stopped and used an elastic band to hold it on. 

@ LHP

TRX Shoulders/Traps...

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

Cash Out: 

TRX Fall Outs  8x8

Kettlebell Iron Cross - 5x5 @ 53lbs

AVG HR - 113 BPM

MAX HR - 144 BPM

@ LHP

Arms - 8x8….

Banded Curls - Blue

Standing Band Triceps Extensions - Blue

Kettlebell Curl/Triceps Extension Combo - 3x5/5 @ 35lbs

Cash Out:  Sternum Chin Ups - 5x5

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

*The beginning of the movement is more like a classical chin.

*The midrange resembles a pullover motion.

*The end position duplicates the finishing motion of a rowing movement.

This is an advanced exercise to say the least!

- T Nation

AVG HR - 120 BPM

MAX HR - 157 BPM

Rest Day…

Drove Jaiden to U Tampa. 8 hours round trip. 

Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press/Kettlebell Pullover Combo - 8x8 @ 35lbs*

TRX Fly/TRX Row Combo - 8x8*

*rest 20-30 seconds between combos 

Cash Out: 

Front Lever Pulls - 5x5

Headbanger Pull Ups - 3x5

AVG HR - 129 BPM

MAX HR - 158 BPM

Kettlebell Swings…

10x10 @ 70lbs*

*Did a mix of Overhead Swings and Russian Swings. 

AVG HR - 115 BPM

MAX HR - 147 BPM

Mutt Bar - Shoulders…

5 Rounds For Max Reps:

Mutt Bar Klokov Press - 44lbs

Mutt Bar Bent-over Wide Grip Upright Row - 44lbs

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

Cash Out: Mutt Bar OH Raise - 5x5 @ 44lbs

AVG HR - 120 BPM

MAX HR - 153 BPM

Mutt Bar- Arms...

4 Rounds - 30 reps each round

Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide 

Mutt Bar Extensions - 44lbs - Hammer Grip 

30 reps each round. 240 total reps

Cash Out: 

Isometric Static Flex

Blue Band Curl/ Reverse Curl Combo - 4x8

AVG HR - 117 BPM

MAX HR - 156 BPM

Mutt Bar Lynne"...

5 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 44lbs

Mutt Bar Rows - 44lbs

Floor Press: 30-30-30-30-30

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

300 total reps! (Used neutral grip for rows). .  

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

Cash Out:

Around-the-World Pull-ups - 3x3/3

Bear Push Ups - 5x5

AVG HR - 121 BPM

MAX HR - 146 BPM

“Boss Man”…

5 rounds for Time:

One-arm Devils Press - 5/5 @ 25lbs

400M Run

18:21 - 6 second PR! 

First attempt: 20:31 on 9/23/22

Last attempt 18:37 on 2/21/23

That’s a burner. 

The Devil Press is a potent, full-body movement that combines the movement pattern of a Burpee with the load of a dumbbell or kettlebell. The athlete will challenge their strength, flexibility, and—when performed at higher speeds—cardiovascular endurance

AVG HR - 147 BPM

MAX HR - 167 BPM

Rest Day…

Moving Jack into UCF. I need a rest day bad anyway. Timing is perfect. 

Mutt Bar Dumbbells - Shoulders - 8x8

Lateral Raise/Overhead Raise Combo - 8x8 @ 20lbs

Cash Out: 

Dumbbell Iron Cross - 5x5 @ 20lbs

Slightly Bent-over Upright Row - 5x8 @ 20lbs

AVG HR - 118 BPM

MAX HR - 143 BPM 

Arms - 8x8….

Kettlebell Curls @ 35lbs (2 second eccentric)

Standing Kettlebell Triceps Extensions @ 35lbs

TRX Pelican Curls - 3x8

TRX Triceps Extensions - 3x8

Cash Out:  Roof L-Sit Chin Ups - 5x5

AVG HR - 126 BPM

MAX HR - 150 BPM

@ LHP

Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press: 35lbs*

Double Kettlebell Row: 53lbs*

*Superset

KB Power Fly - 5x8 @ 53lbs*

Alternating KB Row - 5x8 @ 53lbs*

*Superset

*rest 30 seconds between exercises 

Cash Out: 

Typewriter Pull Ups - 3x3

TRX Fly - 3x8

AVG HR - 139 BPM

MAX HR - 162 BPM