Tues: April 10th - Recovery

Yoga and relaxed stretching

Couple long hot showers.

Little sleep last night and legs were toast.

Mon: April 9th, 4 Horseman - Power Endurance

During Lunch:

Counting DB like sheep to the rythem of a war drum

AMRAP x 20 min w/ 2 x 30# kbs
4 x stationary lunges (2/2)
5 x push press

then:
8 x 30/30 jingle jangles (averaged 11 cone touches per sprint)

Sun: April 8th - 4 Horseman - Job Specific (F**K)

In the afternoon:

Yoga and breathing x 20 min

then:
Leg blasters
20 x squats
5/5 x lunges
5/5 x jumping lunges
10 x squat jumps
10 x pushups

AMRAP x 20 min

then: Immediately after leg blasters
10-1 descending ladder
Pushups
Squats

then: cool down
20 min x yoga and box breathing

Comments:
Legs are going to be sore tomorrow....

Sat: April 7th - 4 horseman - rest

Rest and recovery

Fri: April 6th - 4 horseman - recovery

Yoga and joint mobility

in the PM:
Relax into stretch

Wed: April 4th, 4 Horseman - Recovery day

Stretching and joint mobility throughout the day

Shovel snow after April snow storm with my boys (heavy wet snow)

Ate a lot. Too much sugar, too much coffee.

Thurs: April 5th 4 horseman - STRENGTH

Over Lunch:

TONGUE LASHING

Relaxed stretching to warm up

then:
Work up to a heavy standing military press (155# PR)

then:
6 rounds:
3 x military press @ 75% (115#)
10m OH walking lunge @ 45# plate overhead

then:
5 rounds:
5 x Curtis P @ 2 x 30# kbs
8 x chinups
(10:00 flat)

then: cool down
6 min x cook drill carries @ 2 x 30# kbs

Tue: April 3rd - 4 horseman - STRENGTH

In the PM:
Warm up:
5 deadlift @ 135, 225
5 bench press @ 135, 155

then:
Well done is better than well said

EMOTM for 10 minutes
3 x deadlift @ 75% (300#)
3 x bench press @ 75% (175#)

then:
10 x 30m sled push (approx EMOTM)

then: cool down
Farmer carries @ 2 x 60# kbs

Mon: April 2 - 4 Horseman - warm up - No SMMF

In the morning:
Joint mobility

Foundation drills

In the afternoon:
3 rounds w/ 45# kb
5 x goblet squat
15 x swing
inchworm out to 10 pushups

then:
5 rounds:
10 x deadlift @ 135
5/5 x 1h c&p @ 45# kb
5 x dhnk chinups

then: cool down
Short relaxed stretch
Coach 90 min of strength and conditioning classes

Sun: April 1st, 4 Horseman - Recovery day

In the AM:
Joint mobility
Foundation drills

In the afternoon:
Yoga x 25 min

Comments:
Ate quite a bit today. Still very sore from the increase in volume. Love training again with is a plus.

Sat: March 31, 4 horseman day 3 - P/E

Early AM:

Hot shower 

Joint mobility / RIS 

Afternoon: 

SSST (10 min) 

170 x kb snatch @ 45#

(Mix between reg kb snatch and health snatch)

Then: cool down

25 x rafter pull-ups (perfect reps, 1-3 ladders)

Yoga / breathing work

Fri: March 30, 4 horseman day 2 - job specific

In the afternoon:

Jonesworthy:

Squat: 80-64-48-32-24-12

2h swing: 40-32-24-16-12-6 @ 60# kb

Push-up: 20-16-12-8-6-3

Done in 17:44

Then:

Yoga x 15 min (very unfocused)

Thursday, March 29th, 4 horseman day 1 - strength

Warm up: 

3 rounds: 

5 x goblet squat @ 45 

15 x 2h swing @ 45 

10 x push-up 

Then: 

Work up to a heavy front squat (4 x 1 @ 185)

Then:

5 rounds

3 x front squat @ 135 

3 x high box jump 

10m db crawl @ 55’s 

Then:

4 rounds:

10 x thrusters @ 2 x 30# kbs

30m sled push 

15 x 2h swing @ 60# kb 

Then: 

5 rounds: 

5 x perfect chin-up 

5 x perfect dip 

5 x perfect push-up 

Then: cool down

Band stretch 

Monday, Feb 12th, 2018, MMS Day 1

Mass Made Simple Day 1

Warm Up:
Dynamic stretch

then:

KB play @ double 45's (cleans and front squats)

Workout:
Bench Press: work up to a heavy 5 (185#)

Batwing rows: 3 x 10 sec holds @ 45's

1h Press: 3 x 5/5 @ 45

BB Complex: 3 x 3 of each @ 95

Back Squat: 1 x 30 @ 95

then: Cool down
Arm work with bands

Sprints: 5-1 down and back ladder (1 min rest between rungs)