Monday, June 3rd
random kettlebell practice (snatches, swings, presses, windmills)
start of 10 day deadlift cycle – M-F daily deadlifts, add 5 lbs. each day
Wednesday, June 5th
pistol
military press
pull up
windshield wiper
walk
Thursday, June 6th
Floor press
Renegade row
Snatch
Kung fu stances
Standing meditation
Friday, June 7th
Front squat
Pull up
Bent press
curl
Monday, June 10th
Military press – 3 sets 3 reps
Pull up – 2 sets 5 reps
Front squat – 3 sets 5 reps
Hanging knee raises – 2 sets to failure
long walk
Tuesday, June 11th
Floor press – 5 sets of 5 reps
Crush curl with kettlebell
Renegade row – 3 sets of 3
splits
Thursday, June 12th
Windmill – 3 sets of 5
chin up heavy – one set of 3 / back off, 1 set of 5, 1 set of 3
pistol – 2 sets of 5
Friday, June 13th
splits
single arm row – 3 sets of 3
door stretch – pecs
Saturday, June 14th
“systema” run – relaxed face, recovery type run
Monday, June 17th
Pull up – 2 sets of 5
Swings – 2 sets of 15, 2 sets of 10, 3 sets of 5 – ascending weight
Military press – 3 sets of 3 – lower weight and 1 set of max
Front squat – 3 sets of 5
Get up sit up – 3 sets of 5
Friday, June 21st
Floor press – 3 sets of 10
pistol – 5 sets of 3
chin up – 3 sets of 2
bottom up press – 3 sets of 3
Jungle gym row – 3 sets of 10
Tuesday, June 25th
Heavy swings – 3 sets of 10
Pull up – 2 sets of 5
Military press – 5 sets of 3
Bent press – 3 sets of 2
Front squat – 3 sets of 10
calf raise – 2 sets of max (single leg)
Wednesday, June 26th
* done to feeling, didn’t track sets/reps
Halos
Pass around body
pass between legs
snatches
windmill
overhead squat
Friday, June 28th
Bench press – 3 sets of 5
Renegade row – 3 sets of 5
Pistol – 2 sets of 5