Ranger Up

[JonnyGunns]

Training 03 September 2016

 

1a. 30" Depth Drops landing on balls of feet and holding this position for 5 count 4x5 Drops@BW. No rest. 

1b. Twist Wrist Radial and Ulnar Deviation 4x48"@10# each direction. Rest 30 seconds. 

 

2a. 24" Box Jumps from Seated Position 4x5@BW+3# DB each hand. No rest. 

2b. Wrist Roller Flexion and Extension 4x48"@10# each direction. Rest 15 seconds. 

 

3a. Seated Barbell Overhead Press 8x40kg, 3x5@50kg. No rest. 

3b. L-Sit Pull-ups 3x8@BW. Rest 90 seconds. 

 

4a. Flat Back Barbell Good Mornings 3x5@135. No rest. 

4b. Single Arm Farmers Walks 3x20m@140 each direction. Rest 60 seconds. 

 

5a. Farmers Handle Ab Twists 3x10@50. 

5b. Barbell Curls 3x3@135. 

 

Time 56:20 (my bride brought home a new table, so took a few minutes to carry it upstairs mid-workout). 

[JonnyGunns]

Training 06 September 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Barbell Incline Bench Press 6x45, 6x95, 6x135, 3x6@185. No rest. 

2b. 1 Arm MedBall Throw 3x4@15#. Rest 90 seconds. 

 

3a. Uneven DB Reverse Lunge 4x70 each leg, 3x4@90each leg. Rest 30 seconds. 

3b. 1/2 Kneeling KB Press 3x8@53. Rest 60 seconds. 

 

4a. Snatch Grip High Pull 3x10@165. Rest as needed. 

4b. Wide Grip Pull Ups 4x8,6,6,5@BW. Rest 75 seconds. 

 

5. Triple Broad Jump + Chest Pass x 10 reps total @20#. 20 seconds rest between jump series. 

 

Total time 60:41. 

[JonnyGunns]

Training 07 September 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Overhead Squat 5x45, 5x65, 10x95, 10x115, 10x120. No rest. 

2b. Cook Squat 3x1@BW. Rest as needed to slow HR, but not a full recovery. 

 

3a. Barbell Back Squat 3x10@205. No rest. 

3b. 1/2 Squat Jumps 3x20@BW. Rest 120 seconds. 

 

4a. Push-ups 3xmax reps @BW (26, 16, 15). No rest. 

4b. Dips 3xGoal of 20@BW (15, 7, 5). Rest 120 seconds. 

 

5a. Bear Crawls 3x50m@BW. Rest 30 seconds. 

5b. Mountain Climbers 3x50@BW each leg. Rest 120 seconds. 

 

Total Time 58:47

[JonnyGunns]

Training 08 September 2016

 

AM Track Session

 

1. 400m Warmup

 

2.  8 Laps of walking the turns and sprinting straightaways. Go as fast as possible on sprints. 

 

3. 400m cool down. 

 

Time 32:17

 

This was kind of weird this morning, as i was at the track around 04:45, the lights weren't working. Didn't want to use a weapon light I had to do sprints with, so i tried to be as "wide-eyed" as possible. Made sprinting a little more interesting. As i live in a coyote dense area, i definitely had my head on a swivel. 

[JonnyGunns]

Training 12 September 2016

 

Nighttime wilderness hike. 3 miles total distance. No flashlight, just the glow of  yonder pale moon to light my path. 

[JonnyGunns]

Training 12 September 2016

 

1. Barbell Complex Warmup 100x45

 

2a. Weighted Push-ups 5xBW, 4x5@45#+Manual Resistance. No rest. 

2b. MedBall Drop Punch 3x8@18#. Rest 60 seconds. 

 

3. KB Lateral Lunge with Press Out 2x4 each way at 53#. Rest 90 seconds. 

 

4a. Russian Leans 4x3@BW. No rest. 

4b. Banded Leg ISO Hold 3x20 seconds @Black Average Band. Rest 75 seconds. 

 

5a. Clock Push-ups with Band 2 rounds each way@BW+Blue Miniband. No rest. 

5b. Knees To Bar 2x6@BW. Rest 45 seconds. 

 

6a. Dips 3x4-4-4@BW. 4 reps explosively, 4 reps super slow, 4 reps explosively. Rest 90 seconds. 

6b. 4 Way Manual Neck x 16@Manual Resistance. No rest. 

 

7a. DB Lateral Raise 2x12@30. No rest. 

7b. DB Front Raise 2x12@30. Rest 75 seconds. 

 

Time 56:19

[JonnyGunns]

Training 14 September 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Overhead Barbell Squats 5x45, 5x65, 5x95, 5x125, 2x5@135. No rest. 

2b. Cook Squats 4x1@BW. Rest 90 seconds. 

 

3a. Barbell Front Squats 6x135, 6x165, 3x6@175. No rest. 

3b. Split Squat Jumps 3x4@BW each side. Rest 120 seconds. Once these are finished, rotate 3c into the progression. 

3c. Pistol Squat ISO Hold 2x20 seconds @ BW each leg. Rest 120 seconds. 

 

4a. Behind The Neck Push Press 8,6,6@155. Rest 15 seconds. 

4b. Banded Lateral Shuffles 3x20 seconds continuous each side using double black average band. Rest 120 seconds. 

 

Time 53:43

 

 

Track Workout

 

So, i have been up since 03:00 the last two mornings and it's catching up with me. Therefore, my track work was done en route to the house tonight after weight training. 

 

20m Sprint Repeats starting from lying on the deck. Explode up and immediately into a 20m sprint. Hit the deck. Rest 30 seconds. Repeat for 3 total sets of 10 sprints each. Rest 120 seconds between each set of 10. 

 

3x10 repeats@20m

 

Time 23:17

 

Hope to sleep on to maybe 05:30 tomorrow!!!

[JonnyGunns]

Training 15 September 2016

 

1. Barbell Complex Warmup 100x45

 

2a. Barbell Floor Press (Close Grip) 5x45, 5x135, 5x165, 3x5@175.

2b. Chinups 6x5@BW (vary the grip from pinkies touching to very wide). 

 

3a. Barbell Bent Over Row 5x165, 4x5@195. 

3b. Banded Tricep Pushdowns 100 Reps at Heavy Black Band (30, 23, 26, 21). 

 

4a. Banded KB Barbell Curl  5x5@101(18# KB hanging off each end of barbell on average band). 

4b. Banded Kneeling Ab Pulldowns 4x12@Black Heavy Band (band around forehead, touch forehead to the deck). 

 

5. Goliath Set of Arms

3 rounds of the following, no rest between movements:

A. DB Hammer Curls 6x75 each hand. 

B. Wrist Curls rolling weights to finger tips 3x8@40 each hand. 

C. Reverse Wrist Curls 3x10@15 each hand. 

D. Dips 12xBW. 

E. Band Pull-a-parts 20xBlack Average Band. 

 

Time: 1:09:35

[JonnyGunns]

Training 16 September 2016

 

1. 6 Rounds of the following, non-stop. Each movement done for 60 seconds:

A. Jump Rope

B. Double-ended Bag

C. Abs (Fingertip planks, side planks, 20kg legs up plate crunches)

 

Time 18:24 (some time to transition between each movement, but it was absolutely minimal). 

[JonnyGunns]

Training 19 September 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Barbell Incline Press 10x45, 6x45, 6x95, 6x135, 6x165, 3x6@185. No rest. 

2b. Single Arm Med Ball Throw 2x5@20# MB. Rest 90 seconds. 

 

3a. Uneven DB Reverse Lunge 4x4@90#. No rest. 

3b. Extreme Fat Gripz 1/2 Kneeling KB Press on Airex Pad 3x8@53#. Rest 90 seconds. 

 

4a. Snatch Grip High Pulls from Hang 3x10@185. 

4b. Wide Grip Pull-ups 4x8,8,4,5@BW. 

 

5. Triple MB Broad Jump + Chest Pass 10 Triples@25#MB. 20 seconds rest between jumps.

 

Time 1:10:43

[JonnyGunns]

Training 20 September 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Barbell Overhead Squat 5x45, 10x95, 2x10@115. No rest. 

2b. Cook Squats 3x1@BW. Rest 120 seconds. 

 

3a. Barbell Back Squats 3x10@215. No rest. 

3b. 1/2 Squat Jumps 3x20@BW. Rest as needed. 

 

4a. Max Rep Push-ups (32, 24, 20) @BW. No rest. 

4b. Dips (8, 10, 8) @BW. Rest as needed. 

 

5a. Bear Crawls 3x50m@BW.

5b. Mountain Climbers 3x50 each leg @BW.  Rest 75 seconds. 

 

Time 59:59

[JonnyGunns]

Training 21 September 2016

 

1. 10, 40m sprints starting on belly. Walk back to starting line and immediately repeat. 

 

2. Rest 3 minutes. 

 

3. 10, 40m sprints starting on belly. Walk back to starting line and immediately repeat. Pulled right hamstring pretty badly on #8. Stopped sprints immediately, iced the muscle, applied compression, took fish oil, used some EAAs and stretched my quads, glutes. 

[JonnyGunns]

Training 22 September 2016

 

1. Hip/Hamstring ISO work. Focus on that pulled right hammie. 

 

2. Barbell Complex Warmup 100x45. 

 

3a. Floor Seated Overhead Press starting in front rack position 5x45, 3x95, 1x115, 1x135, 1x145, 1x150. Stopped here as i was getting pain in the right hamstring. 

3b. Chinups 3xBW, 3xBW+35, 3xBW+45, 3xBW+50, 3xBW+55, 3xBW+65. 

 

4a. Pendlay Rows 5x185, 3x5@200

4b. Dips 6xBW+45, 3x6@BW+55
4c. Standing Calf Raise in Dip Stand Double/Single 4x20@BW+55 

5a. Banded Straight Arm Pulldown 3x12@Heavy Black Band. 

5b. DB Incline Lateral3x5@25 with 5 second eccentric. 

5c. Banded Ab Pulldown 3x12@Heavy Black Band

 

6a. One Arm Barbell Incline Curl 3x5@45. 

6b. DB Bent Over Rear Raise 2x12@25. 

[JonnyGunns]

Training 25 September 2016

 

1. Jump rope X 3 minutes. 

 

2a. Depth Drops from 30" Box 4x5@BW. No rest. 

2b. Radial and Ulnar Deviation 4x4'@10# both directions on 4" pipe. No rest. 

2c. Wrist Flexion and Extension 4x4'@10# both directions on 2" pipe. Rest 30 seconds. 

 

Tried to do seated box jumps but that right hamstring stopped me after just one jump. 

 

3. Single Arm Farmers Walk 5x20m@140# each side. Rest 90 seconds. 

 

4a. Diagonal MB Throws 4x5@35#. No rest. 

4b. Farmers Handle One Arm Row 4x6@140. Rest 120 seconds. 

 

5a. Close Grip Floor Press 8x135, 8x155, 8x165. Rest 15 seconds. 

5b. L-Sit Ring Pull-ups 8, 8, 6@BW. Rest 60 seconds. 

 

6a. Sledgehammer Side Slams 2x10 each way. No rest. 

6b. Sledgehammer Overhead Slams 2x10. Rest 60 seconds. 

 

7. Tire Flips 2x5@400#. Rest 45 seconds. 

 

Time 1:15:19

[JonnyGunns]

Training 27 September 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Push-ups 5xBW, 5xBW+Manual Resistance, 3x5@BW+45# Plate+Manual Resistance. No rest. 

2b. Med Ball Drop Presses 4x8@18#MB.  

 

3a. Lying Banded ISO Leg Curl 5x20 second holds@Black Average Band. No rest. 

3b. Lateral KB Lunge with Pressout 2x4 each way@53#. Rest 90 seconds. After these are completed, do 3c. 

3c. Clock Push-ups 2x9@Blue Mini Band each direction. Rest 90 seconds. 

 

4. Dips. 3x4-4-4@BW.  4 Dynamic Dips-4 Super Slow Dips-4 Dynamic Dips. Rest 75 seconds.

 

5a. DB Single/Double Front Raise 2x12@30. No Rest. 

5b. DB Lateral Raises 2x12@30. Rest 90 seconds. 

 

6. DB Skullies 25x30. Rest 45 seconds. 15x30. Done!

 

Time 58:33 (with three work calls interrupting). 

 

[JonnyGunns]

Training 28 September 2016

 

1a. OH Squat 5x45, 5x75, 5x95, 5x115, 5x135, 5x145. No rest. 

1b. Cook Squat 5x1@BW. Rest 120 seconds. 

 

2a. Barbell Front Squats 6x135, 6x165, 6x175, 2x6@185. No rest. 

2b. Split Squat Jump 3x4@BW+10#. Rest 120 seconds. 

 

3a. Behind The Neck Push Press 4x8@145. No rest. 

3b. Pistol Squat ISO hold in bottom position 2x25 seconds@BW each side. Rest as needed. 

 

4. Resisted Lateral Shuffles 2x20 seconds each way@2 Average Black Bands. 

 

Time 1:10:21

[JonnyGunns]

Training 01 October 2016

 

Warmup was a couple of hours on the range shooting with the Brutes!  

 

1a. Floor Presses 10x165, 8x175, 6x185. No rest. 

1b. Neutral Grip Ring L-Sit Pull-ups 3x8@BW. Rest 120 seconds. 

 

2a. Seated Prowler Rope Pulls 3x25'@135. No rest. 

2b. Low Handle Prowler Sprint 3x25'@135. Rest 60 seconds. 

 

3a. Single Arm Farmers Walk 4x25m@140# each side. No rest. 

3b. Diagonal MB Tosses 4x5@35# each side. Rest 120 seconds. 

 

4a. 4" Wrist Ulnar and Radial Deviation 3x4'@10# both directions. No rest. 

4b. Fat Gripz Strict Overhead Press 3x3@135. No rest. 

4c. Fat Gripz Overhand Barbell Shrug 3x10@135.  Rest 90 seconds. 

 

Time 38:43

[Sloth the Enduring]

Wow. Serious farmers walks.

Sent from my iPhone using Tapatalk

[JonnyGunns]

Thanks StE!!  One of the highest carryover movements out there. 

 

[JonnyGunns]

Training 02 October 2016

 

1. Jump rope warmup x 3 minutes. 

 

2a. Depth Drops 4x5@BW from 30" Box. Land on balls of feet and hold for 5 count. No rest. 

2b. Wrist Roller Extension and Flexion on 2" Pipe 4x1 each way over 4'@10#. Rest 45 seconds. 

 

3a. Farmer Handle 1 Arm Row 5x5@150 each arm. No rest. 

3b. MedBall Overhead Throw with MB starting on the deck 5x5@35#. Rest 90 seconds. 

 

4a. Zercher Squats starting from the deck 5x2@150. Oh. My. Goodness!  No rest. 

4b. One Arm Fat Gripz Barbell Curl 5x5@45 each side. Rest 120 seconds. 

 

5. Barbell RDLs 3x10@185. Rest 90 seconds. 

 

6a.  Sledgehammer Diagonal Chops on Tire 2x10 each way. No rest. 

6b. Tire Flips 2x5@400#. Rest 60 seconds. 

 

Time 49:55

 

Time to go and break the fast. i decided yesterday to go at least 24 hours without food crossing my lips. i got to 25.5 hours before i chose to add some food. i felt great during this time and will do this occasionally, not only for body composition benefits, but also for longevity and mental toughness. 

[JonnyGunns]

Training 04 October 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Barbell Incline Bench Press 10x45, 6x45, 6x95, 6x135, 6x165, 3x6@185. No rest. 

2b. One Arm MedBall Throw 3x4@25#. Rest 90 seconds. 

 

3a. Uneven DB Reverse Lunge 4xBW+10# Vest, 4x4 each leg @90#+10# vest. No rest. 

3b. 1/2 Kneeling Extreme Fat Gripz KB Overhead Press 3x8@53# each arm. Rest 60 seconds. 

 

4a. Snatch Grip High Pulls from Hang 3x6@195. Rest 30 seconds. 

4b. Wide Grip Deadhang Pull-up 4x8, 8, 5, 6 @BW. Rest as needed. 

 

5. Triple Broad Jump + MB Chest Pass 10 triples @20# MB. Rest 10 seconds. 

 

Time 58:41

[JonnyGunns]

Training 05 October 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Barbell Overhead Squats 10x45, 10x95, 10x115, 10x125. No rest. 

2b. Cook Squats 4x1@BW. Rest 120 seconds. 

 

3a. Barbell Back Squats 3x10@225. No rest. 

3b. 1/2 Squat Jumps 3x20@BW. Rest 180 seconds. 

 

4a. Push-ups 3x36, 18, 13@BW. Rest 30 seconds. 

4b. Dips 3x12, 7, 7@BW. Rest 90 seconds. 

 

5a. Bear Crawls 3x50m. Rest 30 seconds. 

5b. Mountain Climbers 3x50 each leg. Rest 90 seconds. 

 

Time 56:52

[JonnyGunns]

Training 06 October 2016

 

1. Barbell Complex Warmup 100x45. 

 

2a. Seated on Floor Overhead Press 5x45, 5x75, 5x95, 5x115, 3x125, 3x130, 2x135. 

2b. Chin-ups 5xBW, 5x3@BW+53#. 

 

3a. Banded Bent Over Barbell Rows 5x5@135+Average Black Band Doubled. 

3b. DB Pullovers 3x15@30# each hand. 

4a. Banded AB Pulldowns 3x12@Black Heavy Band. 

4b. Banded Tricep ISO Hold in Extended Position 3x30 seconds@Black Heavy Band. 

4c. DB Hammer Curls 3x8@60 each hand. 

 

Time 58:42 

[JonnyGunns]

Training 07 October 2016

 

8 Rounds of 3 minutes each, non-stop:

 

A. Jump Rope x 60 seconds. 

B. Double Ended Bag Work x 60 seconds. 

C. Core (fingertip planks, side planks, ring rows, barbell side bends, face pulls, barbell good mornings, elbow planks, weighted plate crunch into toe touches) x 60 seconds. 

 

Time 24:00

 

Great way to kick off a Friday!!!

[JonnyGunns]

Training 09 October 2016

 

1. Disc Golf. 3 mile course, done with running up (no, no sprinting.....hamstring still healing) each hill. 490' of elevation gained over the 3 mile course.