Keifer Posted December 28, 2019 Author Report Share Posted December 28, 2019 Chin Ups 3x5 Push Ups 3x25,16,11 Sit Ups 3x30,16,10 Close Hand Push Ups 2x10 Pull Ups 2x5 3.18 mi at 37:17 min Quote Link to comment
Keifer Posted December 30, 2019 Author Report Share Posted December 30, 2019 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.) Quote Link to comment
Keifer Posted December 31, 2019 Author Report Share Posted December 31, 2019 Chin Ups 3x5 Push Ups 3x27,15,7 Sit Ups 3x25,15,10 Close Hand Push Ups 2x10 Pull Ups 2x5,3 3.05 mi at 33:39 min Quote Link to comment
Keifer Posted January 7, 2020 Author Report Share Posted January 7, 2020 Had a bug this weekend. Still a little run down. Chin Ups 3x5,5,3 Push Ups 3x20,15,10 Sit Ups 3x25,15,10 Close Hand Push Ups 2x10 Pull Ups 2x3 1.15 mi at 13:20 min Quote Link to comment
Keifer Posted January 13, 2020 Author Report Share Posted January 13, 2020 AF PT test on Thursday, so did a easy workout today to see where I am at. Push Ups 1x35 Sit Ups 1x39 1st mile 9:21 min 2.25 miles 23:38 mins Quote Link to comment
Keifer Posted January 17, 2020 Author Report Share Posted January 17, 2020 PT test today 42 Push Ups 46 AF Sit Ups 1.5 Miles in 12:52 mins Quote Link to comment
Sloth the Enduring Posted January 17, 2020 Report Share Posted January 17, 2020 I assume that means you passed. 1 Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Keifer Posted January 19, 2020 Author Report Share Posted January 19, 2020 Yep, don't have to worry about it for another year. I don't know why I stress about it. 1 Quote Link to comment
Keifer Posted January 20, 2020 Author Report Share Posted January 20, 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.) 1 Quote Link to comment
Keifer Posted January 23, 2020 Author Report Share Posted January 23, 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.) 28 kg DB KB Crunch 2x5 Quote Link to comment
Keifer Posted January 27, 2020 Author Report Share Posted January 27, 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.) 24 kg DB KB Crunch 2x5 Quote Link to comment
Keifer Posted January 28, 2020 Author Report Share Posted January 28, 2020 Pull Ups 3x5 CH Push Ups 3x15,15,5 Sit Ups 2x20,15 3.02 mile in 33:27 mins Quote Link to comment
Keifer Posted February 3, 2020 Author Report Share Posted February 3, 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.) 24 kg DB KB Crunch 3x5 Quote Link to comment
Keifer Posted February 5, 2020 Author Report Share Posted February 5, 2020 Pull Ups 3x8,4,4 CH Push Ups 3x20,15,5 Sit Ups 2x20,15 Dips 2x5 3.00 mile in 35:39 mins Quote Link to comment
Keifer Posted February 6, 2020 Author Report Share Posted February 6, 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.) 28 kg DB KB Crunch 3x5 Quote Link to comment
Keifer Posted February 8, 2020 Author Report Share Posted February 8, 2020 Pull Ups 3x7,4,4 CH Push Ups 3x15,10,5 Sit Ups 3x15,10,5 Dips 2x5 3.03 mile in 35:19 mins Quote Link to comment
Keifer Posted February 10, 2020 Author Report Share Posted February 10, 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.) 24 kg DB KB Crunch 3x5 1 Quote Link to comment
Keifer Posted February 17, 2020 Author Report Share Posted February 17, 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.) 24 kg DB KB Crunch 3x5 24 kg KB Snatches 2x5 Haven't done snatches in a while. Forgot how touch they are on your cardio system! Felt pretty good though with explosive from the bottom. 1 Quote Link to comment
Sloth the Enduring Posted February 17, 2020 Report Share Posted February 17, 2020 A 24 kg snatch is impressive. I can believe it got your cardio up. 1 Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Keifer Posted February 17, 2020 Author Report Share Posted February 17, 2020 Yea they are tough. I want to get them light enough to play with the 28 kg ones. I think they key is the explosion from the bottom that makes them light. 1 Quote Link to comment
Keifer Posted February 24, 2020 Author Report Share Posted February 24, 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.) 24 kg DB KB Crunch 3x5 24 kg KB Snatches 2x5 Quote Link to comment
Keifer Posted February 28, 2020 Author Report Share Posted February 28, 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.) 28 kg DB KB Crunch 3x5 28 kg KB Snatches 2x5 Quote Link to comment
Keifer Posted March 2, 2020 Author Report Share Posted March 2, 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.) 24 kg DB KB Crunch 3x5 24 kg KB Snatches 1x5 (Ran out of gas! lol) Quote Link to comment
Keifer Posted March 3, 2020 Author Report Share Posted March 3, 2020 I have been slacking on my bodyweight, so starting with low reps today. Pull Ups 2x8,5 CH Push Ups 2x10 Sit Ups 2x10 Dips 1x5 Helping a lady at work get better at running, so we started off slow today ran for much as she could. 30 min jog 1 Quote Link to comment
Keifer Posted March 6, 2020 Author Report Share Posted March 6, 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.) 28 kg DB KB Crunch 3x5 Quote Link to comment
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