11-4-18
Romwod
Rest day

11-3-18

Romwod
Warmup
10min of pushup (various hand positions)
10min of situps/crunches/flutter kicks etc..
5min of pull ups (various grips)
5min burpees

2x20 band face pulls
2x20 strap rows

11-2-18 Romwod Warmup Standard hills x5 Jog down- 20 sec RI 1min max pushup 1min mad sit-up Push-up variations and core on knock off trx straps I got yesterday Curious on how big the hills are that you guys use. The one I use is about 200m long and gradually gets steeper. It’s a real slow burner.

11-1-18 Am: Gave my grandpa a ride to the doctor. While waiting for him to be done I jogged for about 25min. Ended up finding a decent sized hill. Did 4 hill sprints with a walk down. Jogged back to my car. Pm: 80% SQ- 195 lbs 3x5 OHP- 100lbs 5x5 Band face pulls 2x20 WPU- 30 lbs 3x5 1min max pushups...

10-31-18
Romwod
Warmup
45mim fun run (10 burpees/ 10 mtn climbers 15 squats)

Shadow boxing 5min
Alternating Speed bag & top and bottom bag- 3 1 min rounds each
Pad combinations 3 2min rounds
Defense drill 3 1min rounds

10-30-18 Am: physical therapy for shoulder Pushups on stability ball Pushups on balance board Overhead walking lunges 16kg Bear crawls Star jump from push-up position 3x30 sec Pushups with varied hand position Pm: Romwod Jump rope x200 5k-2min easy 1min fast 27:15 1min max situps x2 Romwod Chest is ...

10-29-18

Am: romwod
30min lss

Pm: 80%
SQ- 195lbs 4x5
OHP- 100lbs 4x5
WPU- 30lbs 3x5

Band face pull 2x30
100 kb swings 20kg

10-28-18
Romwod
Rest day

10-27-18

Romwod
Warmup

20 min of:
3 pull ups
10 pushups
10 sit-ups
10 burpees

(Varied hand position on pull ups and pushups)

Band face pulls 2x20

10-26-18 Romwod Warmup Hill sprint 10 pushups Jog down X4 Interesting session today... hit the hill and planned to do 7 sprints with a walk down. When I got there the highschool cross country team was doing hill repeats. So the ego monster got me and I decided to jog down instead. On the 3rd sprint ...