Week of 7/31 - 8/6 - Spider Bite Recovery Week

Friday 8/5

A1. BS x 5 @ 45-95-135-185-205-225-245-265-285-285

A2. Band pull-a parts and Face Pulls

B1. Press x 8 @ 45-65-85-105-125(7)

B2. DB Rows x 8 @ 70-100-100-100-100

C. Sandbag training - 50 dead Bodies w/ 70# bag

Time: Approximately 7:20ish

Week of 7/24 - 7/30 - Vacay Week, Deloading

 Monday 7/25 - Sea Day 1

A. 500m Row + Bands + Shoulder Prehab

B. 10-1 w/ 50# DB of

DB Swing

GS

SLDL

Kosick Row

Walkout to push-up

5 rounds of:

C1. 30 sec Hollow Rocks

C2. 30 sec Windshield Wipers

C3. 30 sec Superman holds

C4. 30 sec ME Planks

Rest :30 sec

Thursday 7/28 - Roatan Island, Honduras

A. 500m Row

B. 12 min EMOM of

Even - 10 GS - 75# (10 x 10)

PUs - 8-10 Pull-ups (10-10-8-8-8-8-8)

C. 14 min EMOM of

Even - 10 DB Swings- 75#

Odd - 10 Push-ups

D. 10 min of Alternating Suitcase Carries - D/B Right, D/B Left

E. 5 rounds of Goblet Carries; 2 x D/B; rest 1 min

Friday 7/29

500m Rows

A. 3 sets of Tabata Rows 8; rest 3 min

B1. Hollow Rocks/Holds 

B2. Windshield Wipers 

B3. Superman 

B4. ME Plank hold

Saturday 7/30

A. 16 min EMOM of 

Odd - 10 Goblet Squat @ 75#

Even - 10 DB Swings @ 75#

B. 14 min EMOM of

Odd - 11 Push-ups

Even - 10 DB Rows/Arm

C. 10 min of Alternating Suitcase Carry - 75#

D. 5 rounds of Goblet Carry; 1min on, 1 min off

Week of 7/17 - 7/24 - Mad Cow Week 6, Cycle 2

Monday 7/18 

A. BS x 5 @ 45-95-135-185-230-255-280-305-330

B. PC x 5 @ 95-135-170-175-180-185-190

C1. Press x 8 @ 45-75-95-115-115-115-115

C2. DB Rows x 12 @ 70-100-100-100-100

D1.  Ab Wheel x 25-25-25-25

D2. Turkish Sit-ups - 4 x 10/side @ 45#

Wednesday 7/20

A1. BS x 5 @ 45-95-135-185-230-255-280-280

A2. Wtd Pull-ups 80x3x5+2-2-2 (21)

B. Clean Pulls x 5 @ 135-170-190-210-225

C1. 5 Rope Kips 

C2. 8 Wtd Push-ups - BW-10-20-30-40-50-60(5)-10@BW-10@BW

D1. 20 Sledgehammer swings

D2. 5 Tire-Jump Throughs

Friday 7/22

A. BS x 5-5-5-3-8 @ 45-95-185-235-260-285-310-340-280

B. PC x 5-5-5-3-8 @ 95-135-175-180-185-190-200-185

C1. 10 Ring Rows + 6-8 FB BB Rows @ 115#

C2. 1 min HS Holds (getting easier)

C3. BU KB Press x 5 (3sets @35#)

D. Big Boy Shuttle (or shuffle...)

5 rounds, rest while partner goes, but keep rolling between the two.

90# Prowler push - 25 yds (paces)

Sprint back and grab 100# DB and goblet carry 25yds

90# Prowler push (back to start)

Sprint back to get 100# DB and Goblet carry back to start.

The "sprint" to get the DB became more of a shuffle/jog. The last couple rounds I was able to open my stride a bit more than the first two.