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Keifer

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About Keifer

  • Rank
    Revolter
  • Birthday December 25

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  • Location
    Florida

Class

  • Class
    warrior

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  1. Speed rope for warm up Pick a song from my play list and jumped until it ended. 3.06 mi in 34:49 min
  2. 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 3x5 Chin Ups 2x5 Push Ups 2x20,15 15 lb KB Sit Ups 2x25,20
  3. Speed rope for warm up Pick a song from my play list and jumped until it ended. 3 mi in 34:08 min
  4. Well back at it. We did "Group PT" at drill this weekend (Sun1 11/15). 30 mins of HIT training with bodyweight exercises. Everyone was sore for most of the week and walking like a duck. lol 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) Had to cut it short tonight. I am still sore in spots! 😅
  5. 28 kg DB KB Press 2x5 28 kg DB KB Squats 2x5 28 kg DB KB SL Roman Deadlift 1x5,3 (L/R) 28 kg DB KB Rows 2x5
  6. Speed rope for warm up 3.01 mi in 37:37 min
  7. 24 kg DB KB Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB SL Roman Deadlift 2x5 (L/R) 24 kg DB KB Rows 3x5 Chin Ups 2x5 Push Ups 2x20,15 15 lb KB Sit Ups 2x25,15
  8. Been a long week of work and stomach bug. 😪 So back at it. Just did single set of AF style push ups and sit ups to see where I am at for my test in Jan. Didn't really got all out on that one set. Push Ups 1x37 Sit ups 1x40 3 mi in 36:08 min. Didn't really push my run, just kind of enjoyed the fresh air! 😀
  9. Speed Rope warmup 28 kg DB KB Press 2x5 28 kg DB KB Squats 2x5 28 kg DB KB SL Roman Deadlift 1x5 (L/R) 28 kg DB KB Rows 2x5 Chin Ups 2x5 Push Ups 2x20,15 15 lb KB Sit Ups 2x20,10
  10. Speed Rope warmup 24 kg DB KB Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB SL Roman Deadlift 1x5 (L/R) 24 kg DB KB Rows 2x5 Chin Ups 2x5 Push Ups 2x10 15 lb KB Sit Ups 2x10, 10(No weight last set)
  11. 3 mi in 35:19 (1st mile in 10:04 min)
  12. Speed Rope warmup (Not timed yet just getting warmed up) 28 kg DB KB Press 2x5 28 kg DB KB Squats 2x5 28 kg DB KB SL Roman Deadlift 1x3 (L/R) 28 kg DB KB Rows 2x5 Chin Ups 2x5 Push Ups 2x10 15 lb KB Sit Ups 2x10
  13. Sun 10/18 (Drill Group PT) 1 min Push Ups 1 min Sit Ups 1 mile run Mon 10/19 Speed Rope warmup (Not timed yet just getting warmed up) 24 kg DB KB Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB SL Roman Deadlift 1x5 (L/R) 24 kg DB KB Rows 2x5 Chin Ups 1x5 Push Ups 1x10 15 lb KB Sit Ups 1x10
  14. It been a crazy couple weeks. Everybody bring the crud in the house and things coming up. Going to rework my program to for something different. Taking it easy working back into too bodyweight exercises. I have been slacking lately on them. 24 kg DB KB Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB SL Roman Deadlift 1x5 (L/R) 24 kg DB KB Rows 2x5 Chin Ups 1x5 Push Ups 1x5 15 lb KB Sit Ups 2x
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