Arms - 4x16...

Dips - bodyweight*

DB Hex Press - 40lbs*

*Superset 

then, 100lbs x 10 & 18 second “Bottoms Up”  ISO Dip @ 100lbs

Barbell Kickbacks*

Box V-Sit Static Hold*

*Superset @ 2x16

Horizontal Ab-Wheel Rollouts

Finish with: ISO Biceps Holds/Prayer Hold

Gironda 8x8 - Back/Triceps...

Pull Ups - 8x8 - 32lb chains

Wide Cable Rows - 130lbs*

DB Pull Overs - 65lbs*

Dips - 4x8@ 32lb chains/4x8 @ BW*

Diamond Push Ups - 4x8 @ 32lb chains/4x8 @ BW*

*Superset

100 reps for time of:Strict Pull Ups & Dips...

“Merry Christmas Eve”...

100 reps for time of:

A1. Strict Pull Ups

B1. Dips

*When you rest switch movements 

20:48

Then, 

V-pull Ups - 3x5

Dips - 3x5 @ 90lbs

Renegade Row /Close KB Push Up - 3x5 @ 44lbs

German Volume Training - Arms/Shoulders...

A-1 Dips - 8x10 @ 35lbs

A-2 Curls - 8x10 @ 90lbs

DB  Shrugs - 3x8 @ 115lb

B-1 Cable Lateral Raises - 3x8 @ 20/25/30

B-2 Seal Rows - 35lbs 

Finished with two sets of three of one-arm assisted chin ups. 

Deload- Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x5 - 26lbs
A-2 Dips- 10x5
B-1 Cable Lateral Raises - 3x8 @ 30lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 20lbs

Cash Out: Elevated Close TRX Push Up - 5x5

German Volume Training - Arms/Shoulders...

A-1 EZ Bar Curls 10x10 - 80lbs
A-2 Dips- 10x10 - 20lbs
B-1 Cable Lateral Raises - 3x8 @ 40lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 40lbs

Cash Out: DB Shrugs - 3x10 @ 80lbs

German Volume Training - Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x10 - 44lbs
A-2 Dips- 10x10 - 15lbs
B-1 Cable Lateral Raises - 3x8 @ 30
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30

Cash Out: Seal Row - 3x8 @ 45lbs

49s Arms...

Rope Pushdowns - 120lbs - 7x7 - 49 Reps

Hammer Curls - 55lbs - 7x7 - 49 Reps

Dips - 60lbs - 7x7 - 49 Reps

Preacher Curls - 51lbs - 7x7 - 49 Reps

Cash Out; Close V Grip Hammer Curl - 4 sets @ 50lbs

4x8 Back Squat & Dips...

 4x8 Back Squat - 245lbs (+5lbs from last time)

4x8 Dips - 58lbs (+5 from last time) 

Strict Pull Ups & Dips...

75 Strict Pull Ups

75 Strict Dips

15 sets of 5 & 5

At the Pompano Beach Pier. 

4x8 Back Squat, Strict Press & Dips..

Back Squat - 4x8 - 240lbs (+5lbs from lasrt time)

Strict Press - 4x8 - 120lbs (+3lbs from last time) 

Dips - 4x8 - 53lbs 

800M Farmers Walk...

800M Farmers Walk - 2x53 - 17:27

Cash Out: 
30 One-arm KB Press (53) - 15 each side
30 Dips

Strict Muscle Ups, C2B Pull Ups & Dips...

10 strict muscle ups

100 strict c2b pull ups

50 strict ring dips 

NOT for time. Goal was 30

strict muscle ups. Went to c2b pull ups after first MU fail. Never failed on pull ups or dips! 

Snatch Grip High Pull...

Snatch Grip High Pull - 6x6 (120)

BTNSG Push Press - 6x6 (120)

Weighted Dips - 6x6 (70)

Pendlay Rows, Dips & 2K Row/Death by Burpee Combo...

Weighted Dips (44) - 4x12

Pendlay Row (175) - 4x12

Cash Out:  2K row for time with death by Burpee EMOM (1 burpee on the 1st minute, 2 on the second, etc until the 2K is done or you can't finish that minutes Burpees in the prescribed munute)

1220M + 12 rounds & 10 reps (88 Burpees) 

Deadlift 5x5 & Max Ring Dips...

Deadlift - 5x5 - 345# (10# PR)


Max Ring Dips - 22

Snatch Ladders & Dips...

I did snatch and push up ladders with the 16kg bell . I did 5 ladders with 5 rungs on each ladder. I also did 10 dips per ladder.

Snatch - L & R
1 x 3 3 reps
1 x 3 3 reps then 5 dips
1 x 4 4 reps
1 x 5 5 reps then 5 dips

I did the above 5 times.

There were 15 reps each ladder for a total of:
75 Snatch reps left
75 Snatch reps right
150 total snatch reps

50 total Dips

Snatch total: 55,892 + 150 = 56,042

"New Years Day"...

My training looked like this:

50 Kettlebell Swings (53)
50 Clubbell Hammer Swings (25)
50 Clubbell Hammer Throws (25)
50 Strict Pull Ups
50 Dips

Bodyweight & Clubbell Training...

My left shoulder and right elbow are still bothering me. I hope to make it to CFNE tomorrow but needed to work through the pain today and get some blood flowing.

My training looked like this:

Uneven Pull Ups (one-handed) - 50 reps
Dips - 50 reps
Clubbell Mills - 15lb clubbell - 50 reps

I finished with: Jump Rope (single unders) - 10x50 - 500 reps

Kettlebell, Clubbell & Bodyweight Training....

My training looked like this:

Snatch - 16kg bell - 150 reps
Dips - bodyweight - 75 reps
Gama Cast - 45lb clubbell - 50 reps

I finished with: Push Ups - 50 reps

Snatch Total - 47, 630