Monday, July 9th 2018

7PM, Sam's class - 45 mins

25 TUR - sets of 5/ 50 Double 50lb kb snatch - sets of 10/ 100 double 50lb kb cleans - 20,20,10 x2 - 32 mins

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Sunday, July 8th 2018

730AM, Gym with Steve. +25lb weight vest

10x High hold 72lbs kb squat/ 10x 72lbs kb swing/ 10,10 45lb kb walking lungs - 2 rounds

80 reps. crippling workout!

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Wednesday, June 27th 2018

1015AM, Gym with Steve. +25lb weight vest, ~25 mins

1 min bike/ 1 min jump rope x2

76 lunges down driveway/ sprint back up

Push Ups/ Rope pull ups

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Monday, June 25th 2018

1PM, Rancho, 20 mins

25,25x 360 Bulgarian bag spins/ 25,25x bag 180 spins/ 25x bag squat to behind neck

KB cleans etc

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Sunday, June 24th 2018

1015AM, Gym with Steve. +25lb weight vest, ~20 mins (~5 mins of actual work!!)

2 min bike ~55 +15x high hold kb squats + 15x squat swings + 20 walking kb lunges

2 min bike ~55 +15x hh kb squats + 15x kb squat swing + 10 walking kb lunges

Absolutely brutal. Could not even start the last 10 walking lunges. One of the hardest workouts ever. Less than 100 reps.

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Friday, June 22nd 2018

715AM, Gym with Steve. +25lb weight vest

5x TUR/ 5x Double push renegades/5x ball slam/ 5x wall walks

TUR + weight vest is the limit. Not possible to do more.

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Monday, April 23rd 2018

230PM, Brentwood

10 mins 15lb mace combinations

0.25 @9.0-10.0-11.0-12.0 +8x 75lb renegades/ 8,8 kb cleans/ 16x 45lb db lunges/ 8,8 kb snatches: 4 rounds - <30 mins

530PM, WeHo with Sam

3x 10sx 45lb kb + 10 min stretch

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Wednesday, March 14th 2018

230PM, Brentwood with Sam

5(l,r)x 35lb,45lb kb upside down press/ 3(l,r)x 67lb kb strict press/ 5(l,r)x 48lb kb strict press/ 20x 40lb/45lb db walking lunges/ 20x 65lb/75lb db rows

5 rounds - <7 min rounds

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Thursday, February 1st 2018

430PM, WeHo with Sam

2 min mace/ 10,10 50lb KB snatch + drop lunge/ 10x 25lb kb ovh walking lunge/ 2x glider drag/ 20x 45,50lb kb clean

4 rounds - <10 min rounds

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Wednesday, January 31st 2018

3PM, Brentwood with Joe and Danny

5,5x KB snatch + drop lunge/ 10x (75/65/55)lb db renegades/ 5x glider drag/ 0.2 sprint

5 rounds, <5 mins per round, 25 mins total work

The gliders were hell.

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Tuesday, January 30th 2018

4PM, WeHo with Sam

2 min jump rope/ 30 sec break/ 90 sec mace/ 50lb KB Get Up + 5x windmill + 5x press

4 rounds @ 7 mins each for 28 min total of work

90 sec mace/ 45lb db snatch (20/20, 15/15, 10/10, 5/5)

4 rounds for 14 min total of work

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Thursday, January 25th 2018

10AM, Climb with Kris and Sam, ~1 hour

1230PM, Surf with Sam, 100 paddle sprint x5, ~1 hour

5PM, WeHo with Sam, ~50 mins

50x  Snatch/ Pull/ Clean/ Swing/ Windmill/ Press

All sorts of combinations to get the numbers done. Total of 300 reps.

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Wednesday, January 24th 2018

7AM Gym with Steve

4 mins bike - 60 cal, >50

Bear crawl 5 push/ reverse crawl/ 45degree wall push/ 2 nose touch/ 5 finger tip push/ 5x pull ups + 3 x negatives/ 50lb pullovers/ 15x db: push-raise-flye/ 15x 35lb db curls

1 round with vest/ 1 round without

Excruciating!

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