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Keifer's Daily Battles


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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. 😅

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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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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

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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! 😀

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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! 😅

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