Keifer Posted September 21, 2020 Author Report Share Posted September 21, 2020 KB Ladders 4 Rungs (1,2,3,4=10) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows 24 kg DB KB Floor Press (Neg on the last one of each rung.) That is it for today. Started feeling it a little bit in my ear and don't want to push it. 😅 1 Quote Link to comment
Keifer Posted September 24, 2020 Author Report Share Posted September 24, 2020 9/22 2.49 mi in 30:03 min Quote Link to comment
Keifer Posted September 24, 2020 Author Report Share Posted September 24, 2020 KB Ladders 3 Rungs (1,2,3=6) 28 kg DB KB Clean/Press 28 kg DB KB Squats 28 kg DB KB Rows 28 kg DB KB Floor Press (Neg rep at the end.) 1 Quote Link to comment
Keifer Posted September 26, 2020 Author Report Share Posted September 26, 2020 2.55 mi in 29:18 min Quote Link to comment
Keifer Posted September 28, 2020 Author Report Share Posted September 28, 2020 3 Rungs (1,2,3=6) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows 24 kg DB KB Floor Press (Neg on the last one of each rung.) Quote Link to comment
Keifer Posted September 29, 2020 Author Report Share Posted September 29, 2020 2.56 mi run in 30:13 min Quote Link to comment
Keifer Posted October 1, 2020 Author Report Share Posted October 1, 2020 KB Ladders 3 Rungs (1,2,3=6) 28 kg DB KB Clean/Press 28 kg DB KB Squats 28 kg DB KB Rows 28 kg DB KB Floor Press (Neg rep at the end.) Quote Link to comment
Keifer Posted October 5, 2020 Author Report Share Posted October 5, 2020 KB Ladders 3 Rungs (1,2,3=6) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows 24 kg DB KB Floor Press (Neg on the last one of each rung.) Quote Link to comment
Keifer Posted October 6, 2020 Author Report Share Posted October 6, 2020 2.59 mi in 30:00 min Quote Link to comment
Keifer Posted October 16, 2020 Author Report Share Posted October 16, 2020 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 Quote Link to comment
Keifer Posted October 19, 2020 Author Report Share Posted October 19, 2020 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 Quote Link to comment
Keifer Posted October 22, 2020 Author Report Share Posted October 22, 2020 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 1 Quote Link to comment
Keifer Posted October 24, 2020 Author Report Share Posted October 24, 2020 3 mi in 35:19 (1st mile in 10:04 min) Quote Link to comment
Keifer Posted October 26, 2020 Author Report Share Posted October 26, 2020 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) Quote Link to comment
Keifer Posted October 28, 2020 Author Report Share Posted October 28, 2020 3 mi in 36:27 min Quote Link to comment
Keifer Posted October 29, 2020 Author Report Share Posted October 29, 2020 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 1 Quote Link to comment
Keifer Posted November 8, 2020 Author Report Share Posted November 8, 2020 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! 😀 1 Quote Link to comment
Keifer Posted November 9, 2020 Author Report Share Posted November 9, 2020 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 Quote Link to comment
Keifer Posted November 11, 2020 Author Report Share Posted November 11, 2020 Speed rope for warm up 3.01 mi in 37:37 min Quote Link to comment
Keifer Posted November 12, 2020 Author Report Share Posted November 12, 2020 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 Quote Link to comment
Keifer Posted November 19, 2020 Author Report Share Posted November 19, 2020 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! 😅 Quote Link to comment
Keifer Posted November 22, 2020 Author Report Share Posted November 22, 2020 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3 mi in 34:08 min Quote Link to comment
Keifer Posted November 23, 2020 Author Report Share Posted November 23, 2020 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 Quote Link to comment
Keifer Posted November 25, 2020 Author Report Share Posted November 25, 2020 Speed rope for warm up Pick a song from my play list and jumped until it ended. 3.06 mi in 34:49 min Quote Link to comment
Keifer Posted November 30, 2020 Author Report Share Posted November 30, 2020 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 lb KB Sit Ups 2x25,15 Quote Link to comment
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