Nov 29th + Dec 1

Nov 29th:

Shoulder and leg mobilizers (multidirectional swings, McKenzie pressups, iron crosses, scorpions, etc) warm up.

5 rounds of 15m of 3x weighted strict press-ups (elbows pointed forward, weights resting below your chin; straighten arms straight up, drive your head forward through your arms), then 3 steps, then repeat. Alternate rounds with a partner. Every round, try to increase the weight. Arms should be failing by the 5th round.

2 rounds of the following:

60m heavy farmer's carry

15 (each leg) reverse lunges

60m farmer's carry

15x weighted goblet squats (use one of your weights)

60m farmer's carry

15x frog squats (hands touch the ground when in full squat, small jump off the ground when standing)

60m farmer's carry

15x kettlebell swings

Roll out on foam rollers.

Dec 1 - check any agility night I've posted. Ladder exercises, most likely. Bout this weekend.

Nov 22nd (sorry, I worked late on the 17th!)

Nov 10th - light and hard!

Since we had a bout this weekend, we did a light workout involving ladder drills, 5x5 weighted box squats, 5x5 weighted single-leg, low-box lunges and 15m single lead deadlift/balance/lunge between each for 4 rounds.

The harder workout for the rest of the gym was this:

Nov 8th

lighter night - bout this weekend. I did 25lb for the DB complex, 25/30 for the box squats, box lunges (which reads 6x per leg).

Nov 3rd

Thursdays workout, pretty much as written. 45 lb kettle below were standard with a few using up to 70 lbs