8-30-15

Warm-up: 10 mile bike ride
Rock carry 0.4 miles
Military Press: worked up to a single: was ok, back was fried from rock carry

8-27-15 Dynamic Lower

Warmup

6x50 jump rope

foam roller

reverse hyper 3x8

Box squat 6x2 on minute with 3 chains per side

Speed Deads on minute raw weight 6x2

8-25-15

5 round warmup up
50 jump rope
ankle on knee hip mobility
banded shoulder mobility

Barbell rows worked up to 4x3: went up in weight each set
Incline Press: 3x3 then 2x3
BB shrugs 4x10
Front plate raises 3x10

8-25-15

Today was a very light day, just wanted to get blood flowing, definitely an accessory/recovery day

5 rounds

100 jump rope

ankle on knee hip stretch: 30 sec

roll quads, hamstring, and calves

banded shoulder mobility

10 reverse hyper

10 barbell curls

10 pushups

3 rounds

100 jump rope

10 preacher curls

15 banded pushdowns

:30 second plank

10 glute ham abs

10 kb swings

Slipknot is one of my favorite bands of all time and you cannot find a better band to listen to while training

If you're boyfriend doesn't listen to Slipknot because it's too loud,  then you have a girlfriend

Slipknot: "Duality"

Slipknot:  "Snuff"

weird video, but great song

Slipknot  "People=s**t"

8-23-15

10x50 jump rope

rode bike .6 miles to training site

2 rounds of object carries for time

4x5 tire flips

3 rounds: 5 stone throws, 10 pushups

rode bike back to farm

log carry

Skip working on stone carry

8-21-15

Jump rope 10x50

Reverse Hyper 5x6

Zercher squats: worked up to 2 singles

BB curls pyramid: 10-8-6-4-2-2-4-6-8-10:   went up or down 10lbs with every set, only rest was time it took to add or remove weights

I know this is narcissistic and I'll regret posting this, but am pumped since I have finally achieved 19inch arms and over a 20inch neck

Not bad for a old, fat, bald, ugly guy

Hatebreed: I will be heard

Hatebreed: Before Dishonor

8-19-15

10 rounds: 50 jump rope then 3 military press (speed)

5 rounds: 10 hang cleans---10 pushups

2 mile ruck with bricks

I need to increase water and protein intake as I get deeper into my strongman training

 Not there yet, but always working hard