11-14-18
Am: romwod
60min steady state trail run

11-13-18 Am: romwod shoulder physical therapy Underhand/back hand with cable 30 per arm Overhead/lateral swings 5lb weight 30 per arm Variety of different pushups (up and down ladder, trx, plyo, on dumbells) Trx rows Handstand walk up wall, back down, bear crawl forward 10 yards, bear crawl backward...

11-12-18
Am: romwod
30min LSS

Pm: warmup
75%
SQ- 185lbs 5x5
OHP- 95lbs 5x5
WPU- 30lbs 5x5
100 kb swings

11-11-18
Romwod
Rest day

11-10-18 Am: rodwod Front and back swings with band 30per arm Overhead and lateral swings with 5lb 30 per arm Pm: romwod Front, back swings with band 15/arm Overhead, lateral swings with 5lb weight 15/arm Air sq x30 Rest 1min Push-up x30 Rest 1min Sit-up x30 Rest 1 min Pull up x10 Rest 2 min X3 10kb...

11-9-18 Am:romwod Shoulder lateral and overhead swings 30 per arm 5lbs Had psychological exam all day.. it sucked Pm: warmup E 30min- pushed the pace Shoulder has been kind of hurting the past couple days which is pissing me off Bc it was getting a lot better. Will address this at physical therapy n...

11-8-18 Am: romwod Shoulder prehab: overhead swings and literals swings 5lb 30x per arm Stability ball pushups Band face pulls Bw strap rows Pm: romwod Warmup 90% SQ- 220lbs 4x3 OHP- 110lbs 3x3 WPU- 30lbs 3x3 35lbs 1x3.... was suppose to do 35lbs 3x3 but calculated wrong lol Finisher: 1min max pushu...

11-7-18 Am: romwod Shoulder Prehab: forward/back swings with band x30 per arm Overhead/lateral swings with 5lb weight x30 per arm Band face pull x20 Overhead rib mob x20 per side General warmup 1min mtn climbers 800m run 3 min rest x4 Pm: warmup 25 kicks on heavy bag per leg Front kick Pad work stra...

11-6-18 Am: romwod Physical therapy for shoulder: forward and back swings with 5lb weight Wheel barrel walk- forward 10ft 10 pushups Backward 10ft 10 pushups Left 10ft 10 pushups Right 10ft 5pushups Vipr front chest carry 50ft Alt leg Lunge+ overhead twist with vipr 1min x2 Vipr swing to overhead 1m...

11-5-18

AM: romwod
Warmup jumprope x200
Lss 30min
Romwod

PM: 90%
SQ- 220lbs 4x3
OHP- 110lbs 4x3
Band face pull x20
Bw strap rows x20
WPU- 35lbs 5x3

100 kb swings 20kg
Tgu 1 per arm x3 20kg