12.31

HLR 3x3
Press, chin, pistol 2x5
40min jog
Pull-ups 5

12.29

Press, chin, pistol, hlr 2x5
Swing 24kg 5/5, 2x10/10

12.28

Press chins pistol 4x3,5
Swing 8x10
Hlr 3x3

Done in a leisurely circuit

9min jog

12.23

Pull up 2x5
Press 2x5
40 min jog
Pull up 4x5
Press 4x5
Swing 32 10 5/5 10 5/5 10

12.21

Press 24kg 2x5 2x(3,5)
Pistol 2x5 2x(3,5)
Pull up B x 2x5 16kg x 3x(1-2), B x 5
Swing 32kg x10,11,12,13,14,15
10min jog

12.17

Pull-up 2x5
Press 24kg 2x5
Pistols 2x5
Swings 24kg 5x10/10 emom

12.16

KB Press 24kg 2x5, 32kg 1,2,1,1
Chins 4x5
Pistol 3x5
15min jog
KB Press 24kg 1x5

12.15

Pull ups 2x5
KB Press 2x5
HLR 4x3
Pistol 2x5
Swing 4x10

12.11

Pull-ups 2x5
Pistols 2x5
KB Press 24kg x5x2
HLR 2x5
Swing 32kg x10x2
15min jog

12.10

Pistol 2x5
Chin up 5
KB Press 24kg x5
KB Snatch 24kg x5
Jog to park
8 70m sprints
Jog home
Chin up 5
KB Press 24kg x5
KB Snatch 24kg x5

12.08

Parallel grip chins 2x5
Pistol 2x5
Press 2x5
Swing 32kg 2x10
Neck wrap 60 reps
Farmers 4 down and back

12.07

Pistols 2x5
Pull-ups 5
KB Press 24kg 5
Snatch 24kg 5/5
35min jog
Pull-ups 5
KB Press 24kg 5
Snatch 24kg 5/5

12.03

Ring dips 5x5
Elevated OAPU 5x5
Neck harness 50 reps
Swings 32kgx8x11

12.05

Chins 10x5
Pistol 10#x6x5

Hit my goals for this cycle time to switch gears for a few

12.04

Jog to park
8 sprints ~70m
Jog home

12.01

Farmer's 4 trips
Chins 5x10
Pistols 10#x5x5
Neck wrap 4x15
Run around the block

11.30

43min jog.

11.27

Farmer's down and back x4
Elevated OAPU 5x5
Ring dips 5x5
Neck harness 50reps
Swing 32kg x8x10

11.25

Farmer's walk 3 down and back
Chin-up 9x5
Pistol 10x5

11.24

Jog to park
70m sprints x 7
Jog home

11.23

Farmers walk 4 trips
Ring dips 4x5
Elevated OAPU 5x5
Neck wrap 50 reps
Swing 32kgx7x15 EMOM
Brisk jog around the block ~5min

11.22

40min jog

11.20

Jog 38min

11.19

Farmer's walk 4 laps
Chins 9x5

Repeat

Pistols 10x5

11.18

Jog to park
6 70m sprints
Jog home

11.17

Farmer's walk
Elevated oapu 4x5
Ring dips 5x5
Swing 32kg x13x7

11.13

Famer's walk
Chins 8x5

Repeat

Pistols 10x5

11.12

35min jog.

11.10

Farmer's walk 4 laps
Ring dips 4x5
Elevated OAPU 4x5
Swing 32kg 13x6
Neck wrap 50 reps

11.09

Jog to park
6 70m sprints

No noticeable slow-down

Jog home

11.06

Farmer's walk 4 laps 24kg & 32kg KBs
Chin-ups 7x5
Pistols 9x5
Neck harness 50reps

Repeat both chins and pistols

11.05

Jog to park
6 70m sprints
Jog home

11.04

Farmer's walk 4 laps
Ring dips 4x5
Elevated OAPU 4x5
Swing 5x13
Neck wrap 50 reps

11.03

35min jog

11.02

Chins 6x5
Pistol 8x5
Swing 5x12 EMOM

10.30

Pistol 8x5
Elevated oapu 3x5
Ring dip 4x5
Swing 32kg 5x12 EMOM

10.29

Jog 35min or so.

10.28

Farmer's walk 4 laps
Ring dips 4x5
Elevated OAPU 3x5
Chins 6x5,6

Failed go back to 6x5

Neck harness 50reps
Swings 32kg 5x11 EMOM

10.27

Jog to park 5min
6 70m sprints
Jog home

10.26

Farmer's walk - 4 laps
Chins 7x5
Pistol 7x5
Neck wrap 60 reps
Swing 32kg 5x11 EMOM

10.23

30min Jog

10.22

Pistol 7x5
Elevated oapu 3x5
Ring dips 3x5
Neck harness 50 reps
Swing 24kg 5x10/10 emom

10.21

Jog to park, 5 70m sprints, Jog back home

Let HR get down to 120 or so between sprints and the drop off in speed was much less than just walking back.

10.20

Farmer's walk 4 trips
Ring dips 3x5
Elevated OAPU 3x5
Chin-ups 6x5
Swings 32kg 5x11 emom

10.19

25 min jog
Tuck levers and wall handstands

Been sick the past few days

10.13

chins 6x5
pistol 7x5
neck harness 50 reps
swing 32kg x10x6

10.12

20min jog
Farmer's walk 4 laps

10.10

Chins 5x5
Pistols 6x5
Ring dips 3x5
Elevated oapu 3x5
Neck wrap 80 reps
Swing 32kg 5x10 emom

40min

10.09

Jog to park, 5 70m sprints, jog home

Slowed down on the 5th one, stick with 4 for now

Famer's walk, 4 laps with the 32kg and 24kg KB, stops to switch hands only

10.08

Pistol 5x5
Elevated oapu 2x5
Ring dips 3x5
Neck harness 50 reps
Swing 32kg 5x6/6 emom - too heavy, progress with 2-handed swings for awhile
A couple front tuck levers and wall handstands

Going back to Armor of War template for a bit with jogging and/or sprints with farmers walks on off days

10.07

Some handstands agains the wall
A couple front tuck levers
20min jog
Random pistols and OAPUs

10.06

Pistols 2x5
OAPU 2x5
Chins 2x5
Swing 32kgx10x3

10.05

Pull-ups 3,5
Dips 4,6
30min walk
Pull-ups 3,5
Dips 4,6

10.02

10 chin-ups, some KB presses
30min walk
10 chin-ups, some KB presses

10.01

30min walk.

09.30

5 pull-ups, 5 dips
20min walk
5 pull-ups, 5 dips

09.29

Chin/dip ladder 1-5
30min walk
Chin/dip ladder 1-5

09.25

5 pull-ups, 8 dips
30min very slow walk
5 pull-ups, 8 dips x 2

Small incision in a bad area I need to be careful with

09.22

Pull-up 3x5 various grips 16kgx1-2x2
Goblet squat 16kgx5 24kgx5
Press 16kgx5 24kgx3 32kgx5 max
Neck wrap 70reps
Pistol 12/12 max
Swing 32x2x5 2x10
Front tuck lever

09.12

Pu 5 16x3 24kg x1 1 1 5
Press 24x5x2 32x1,2,3 24x5
Pistol 2x4 16x1,1,1 4
Swing 10/10x5 every 1:00

09.21

5 pull-ups, 5 OAPU, 5 pistols
30min jog
2x5 pull-ups, 2x5 OAPU, 2x5 pistols

09.09

Pull up 6 16kgx2 2 2 2
Oapu 4 4 4 4 4
Pistol 5 24kgx1 1 1 5
Hlr 5 5
Neck wrap 70reps
Swing 32kg 5x5/5 every 1min

09.08

Jog 30min
Pull-ups 2x6
KB Press 24kgx5x2
Pistols 3x4

09.03

Wpu 24x1x6
Pistol 16x3x3
Swing 32x5/5x5
Hlr 2x5
Push up 50 reps
Farmers 4 laps

09.02

8 70m sprints
Pull-ups 2x5
OAPU 3x3

09.01

Farmer's walk 4 laps
Pull-ups 16kgx3x3
KB Press 16kgx5, 24kgx3, 32kgx2
Pistols 5, 16kgx3, 24kgx1
Neck harness 60 reps
Swing 10/10x5 every 1:00

08.31

OAPU 2x5
Pull-ups 2x5
Pistols 3x3
Jog 30min

08.27

Pull-ups 5, OAPU 3
Sprints 70m x8
OAPU 3, Pull-ups 5

08.26

Pull-ups 5, 16kgx3, 24kgx1,1
OAPU 2x5
HLR 2x5
Pistol 5, 16kgx1,2
Neck wrap 70 reps Swing 24kgx5x10/10 every 1:05

08.25

Jog 30min

08.20

8 70m sprints

08.19

The ladder 1-2,1-3,1-2,1-3
Neck harness 50reps
Swings 5x10/10 every 1:05

08.18

30min jog
Waiters walk 24kg

08.17

Ladder 1-2x3, 1-3
Swing 32kg 5x10
Neck wrap 60 reps

08.15

30min jog
Farmer's walk

08.14

The ladder 1-2x4
Neck harness 50reps
Swings 24kg 10/10x5 every 1:05

08.13

Sprints 70m x 7
Farmer walk 5 laps

08.11

WCU, OAPU, HLR, Pistol ladders 1-3x3,1
Tabata 24kg swings 6 sets - new and not bad

08.10

30min jog.

08.09

WPU, OAPU, HLR, Pistol ladders 3x1-3 with set of 5 32kg swings on every rung - about 22min
Farmer's walk 4 trips

08.07

Weighted pull-up, OAPU, HLR, Pistol ladders 1-3,1-2,1-3,1-2
Waiter walk 24kg 4 trips

08.06

70m sprint x6
Swing 32kg 5x10 Neck harness 50 reps

08.05

40 dips and 40 body rows in 5min
Farmer's walk 4 laps

08.04

Weighted Pull-up, OAPU, HLR, Pistol Ladder 1-3x2 1-2x2
Neck wrap 2x16, 2x17
Swing 24kgx5x10/10 every 1:10 go up

08.03

Jog 30min
Farmer's walk 4 trips

08.01

Jump rope for warm ups
Swing 24kg x5x10 every 1:10

07.31

16kg pull-up, one-arm push-up, hanging leg raise, pistol ladders 1-3,1-2,2,1-2,1-2
Framers walk 6 laps
Pistol with 16kg 1/1 - not easy

07.30

Sprints 5x70m
Body rows 3x15
Neck harness 3x16

07.29

Pull-up, OAPU, HLR, Pistol ladder 4x1,2
Neck wrap 4x16
Swing 24kg x 5/5, 32kg x10 x2

07.28

KB Press 24kg 8,8,8,7,8
Duty called. Tired of the high rep stuff for now.

07.27

Jog 30min
Weighted chins 16kgx3
OAPU, Pistol 1x1

07.24

Pistols 88878
Chins 88878 Fail
Wrap 4x17
Swing 5x10 1:10

07.23

Jog 20min

07.22

Chins 88878 barely
Press 87878
Harness 3x16
Farmers 6min

07.21

30min jog
Kneeling ab wheel 14,2x15

07.20

Press 87878
Pistols 87878
Neck wrap 2x16, 2x17
Swing 5x10@1:05

07.17

Jog 30min 2.5 miles

07.16

Pistol 87878
Chins 87878 barely
Harness 15 2x16
Farmers 5min

07.15

Jog 30min 2.5 miles

07.14

Chins 87878
Press 78778 Up
Wrap 2x16,2x17
Swing 5x10 @1:10

07.13

Jog 30min
Kneeling ab wheel 2x14,15

07.09

Jog 30min
Farmer's walk 5 laps

07.08

KB press 24kg 78778
Box pistols 78778
Neck wrap 2x16, 2x17
Swings 5x10 every 1:15

07.07

Jog 30min
Kneeling ab wheel 3x14

07.06

Box pistols 78778
Neutral grip chins 78778
Neck harness 15, 2x16
Swings 5x10/1:15

07.02

Jog 30min
Farmer's walk 4 laps

07.01

Chins 78778 Repeat
press 78778 Repeat
Neck wrap 4x16
swing 5x10 every 1:20

06.30

Jog 30min
Kneeling ab wheel 2x13,14

06.29

KB press 24kg 78778 repeat
Box pistols 78778 repeat
Neck harness 2x15,16
Swings 24kg 5x10 1:20

06.28

Jog 30min
Farmer's walk 5 laps

06.26

Pistol 4x7,8
Chins 78778 - near miss
Swing 5x10 every 1:20

06.24

Jog 20min

06.23

Neutral grip chins 4x7,8
KB press 24kg 4x7,8
Swing 24kg 5x10 every 1:25

06.22

20min jog
Kneeling ab wheel 3x8

06.21

Neutral grip pull-ups 3x5
Box pistols 3x5
KB press 24kg 3x5
Swing 32kg 3x5
Famer's walk 4 trips

06.19

Box pistol 3x5
KB Press 24kg 3x5
Neck wrap 4x8
Swing 32kg 3x5

06.18

OAPU, pistol, weighted pull-up
20min jog
OAPU, pistol, weighted pull-up
Kneeling ab wheel 3x6

06.17

Box pistol 3x5
Chin-ups 3x5
Neck harness 3x8
Swing 32kg 3x5

06.16

2 OAPU, 2 pistols, 2 weighted pull-ups
Jog 20min or so
2 OAPU, 2 pistols, 2 weighted pull-ups
Farmers walk 6 laps
2 OAPU, 2 pistols, 2 weighted pull-ups

06.15

Neutral grip chins 5x7
Neck wrap 4x16
KB press 24kg 3x5
Band pull a-parts 3x10-15
Swing 5x10 every 1:25

Starting a back off week

06.13

Jog 20min
Kneeling ab wheel 3x13
Neck harness 3x15

06.11

KB Press 24kg 5x7
Box pistol 5x7
Neck wrap 4x16
Swing 5x10 every 1:25

06.10

4 pull-ups, 3 pistols, 3 OAPU
Jog 20min
4 pull-ups, 3 pistols, 1 OAPU
Farmer walk 5 laps

06.09

Box pistol 67777
Neutral grip chins 67777
Neck harness 15,2x16
Swings 5x10 every 1:25

06.08

5 pull-ups, 4 OAPU, 4 pistols
20min jog
5 pull-ups, 3 OAPU, 3 pistols
Kneeling ab wheel 15, 2x16

06.05

Neutral grip pull-ups 76767
KB press 24kg 67777
Neck wrap 2x15, 2x16
Swing 24kg 5x10

06.04

6 pull-ups
Jog 15min or so
5 pull-ups
Famer's walk 5min
5 pull-ups

06.03

KB press 24kg 67767
Box pistols 76767
Swing 24kg x10x4, 9 every 1:30
Pull-ups 6

06.02

4 one arm push ups and pistols
6 pull-ups
15min jog
Kneeling ab wheel 10,2x12
3 one arm push ups and pistols
6 pull-ups

05.30

Box pistols 76767
Neutral grip chins 76667
Neck wrap 4x15
Swings 3x10,2x9

05.27

Kneeling ab wheel 2x10,12
Neck harness 2x15,16
Jump rope 30 count between sets

05.26

Neutral grip chins 67667
Neck wrap 4x15
KB press 24kg 66767
Band pull-a-parts 3x10
Farmer walk 5min

05.22

KB Press 24kg 4x6,7
Box Pistol 4x6,7
Swings 24kg 2x10,3x9

05.21

Kneeling ab wheel 2x10,12
Neck wrap 4x12
30 count jump rope between sets
Farmer's walk 5min

05.20

Box pistol 5x6
Neutral grip chins 4x6,7
Swings 24kg 10,4x9

05.19

Kneeling ab wheel 3x10
Neck wrap 4x15
30 count jump rope between, 100 turns or so
Farmer's walk 4min

05.18

Neutral grip chins 5x6
KB press 24kg 5x6
Neck harness 3 sets
Swings 5x9

05.11

Neutral grip chins 87778 - hard
Pistols 87878 - hard

Fighting off some sickness since Friday. Time to back off too

05.08

Box pistols 87778
KB press 24kg 87778
Farmer's walk 5min

05.07

Kneeling ab wheel 4x10
Neck wrap 4x10
1-2min jump rope between sets

05.06

Neutral grip chins 5x7
KB press 24kg 87778
Swings 24kg 10, 4x9
Neck harness 3x15 between sets
Band pull-a-parts 3x10 between sets

Chins and presses where hard

05.05

Neck wrap 4x15 every 1.5 min, jump rope for rest
Farmer's walk 5min
Kneeling ab wheel 4x10 every 1.5 min, jump rope for rest

05.04

Neutral grip chins 77677
Neck harness 4x12
Box pistols 5x7
Band pull-a-parts 3x8 KB Press 24kg 5x7
Swing 24kg 5x9

05.01

Box pistol 77677
Neck wrap 4x15
Swings 99998

04.30

Neutral grip chins 77667
KB press 24kg 77677

04.29

Jump rope, every 2min the following:

• Kneeling ab wheel sets of 10, 3 total
• Neck harness 12, 3 sets total

Farmer's walk 5min

04.28

Box pistol 77667
Neck wrap 4x12
Neutral grip chins 76667 - hard
KB Press 24kg 77667
Swing 24kg 99988

04.24

Neutral grip chins 5x6
Box pistols 7, 3x6, 7
Neck wrap 5 sets between stuff
KB Press 24kg 7, 3x6, 7
Farmer walk 5min

04.22

15min beginner flexibility yoga
5min jump rope mixed with...
Neck harness 3 sets
Swing 99888
5min jump rope mixed with..
Kneeling ab wheel 3x10

04.21

Chins 66566
Neck wrap 4 sets
Pistol 66666
Press 66666
Farmer walk 5min

04.18

Chins 66556
Press 66566
Pistol 66566

04.16

Neutral grip chins 66556
Box pistol 66556
KB press 65556
Swings 98888

Just under 40min without pressing the pace

04.14

Some jump rope and ab wheel work 15min or so.

04.13

Box pistol 6,5,5,5,6
KB Press 24kg 6,5,5,5,6
Neck harness 3 sets
Farmer's walk 5min

04.12

Rope 15min - 130 Ahr
Standing ab wheel practice 2x5
Knee raises on dip bar 12 reps

04.11

Box pistols 5x5
Neutral grip chin 5x5
KB press 24kg 5x5
Swing 24kg 5x8 every 1:30

04.06

Pistols 4x5 6
Press 5x6
Neck wrap 4 sets
Swing 3x9 2x8

04.04

Chins 5x6

04.02

Chins 5, 4x6
Kb press 5x6
Farmers 5 min

03.31

Kb press 5, 4x6
Box pistol 5x5
Swing 2x9 3x8

03.27

Neutral grip chins 2x5, 3x6

03.26

Shrimp 5x10
Standing ab wheel 2x5
Kneeling 10
Farmer walk 5min

03.25

Kb press 2x5, 3x6
Neutral grip chins 2x5, 3x6
Neck harness 3 sets
Swing 9, 4x8

03.24

Shrimp 9,4x10
Standing ab wheel practice 2x5
Kneeling 10
5 min farmer walk
5min rope

03.23

Neutral grip chins 3x5, 2x6
Kb press 3x5, 2x6
Neck wrap 4 sets
Swing 24kg x 5x8

03.20

Kb press 4x5 6
Shrimp 2x9 3x10
Farmer walk 5min

03.18

Neutral grip chins 4x5,6
Standing ab wheel practice 2x5
Kneeling ab wheel 1x10
Neck harness 5 sets
Swing 24kg 4x8,7

03.17

KB press 24kg x5x5
Shrimps 3x9, 2x10
Neck wrap 4 sets
Farmer walk 7min

3.15

Shrimps 4x9 10
Neutral grip chins 5x5
Swing 3x8, 2x7

3.10

One arm ring row 4x9, 10 sloppy
Elevated OAPU 3x8
Ring dips 8,8(9) sloppy
Swings 2x8, 3x7

03.09

Standing ab wheel practice 3x5
Kneeling ab wheel 10
Neck harness 4 sets
Farmer walk 6min
Jump rope 5min

02.27

Shrimps 8, 4x9
One arm ring row 5x9
Swings 5x7/7 every 1:30 -

03.08

Dips 3x8
Oapu 2x8
Shrimps 5x9
Swing 8,4x7 130 sec

02.26

Rebounding
Standing ab wheel practice 2x5
Kneeling ab wheel 1x10
Neck harness 3 sets
Farmer walk 6min
Rope 5min

02.25

One arm ring row 8, 4x9
Elevated one arm push-up 7, 2x8
Ring dips 2x8
Swings 5x6/6 every 1:20

02.24

5min rebounding
Leg raise 3x5
Neck wrap 4 sets
Farmer walk 4min
Jump rope 5min

02.23

Ring dips 2x7,8
Elevated OAPU 2x8
Shrimps 2x8,3x9
Swings 5x5/5
Neck harness 3 sets

02.19

Shrimps 3x8, 2x9
Pull-ups 2x5
KB press 24kg 2x5

02.17

One-arm ring row 3x8, 2x9
Elevated OAPU 3x7
Ring dips 2x8
Pistols 2x5

02.13

Ring dips 3x7
Elevated OAPU 2x8
Shrimps 3x8, 2x9
Farmer's walk 4min

02.12

One-arm Ring Row 4x8,9
Neck wrap
Swings 4min 80reps

02.11

Elevated OAPU 3x7
Ring Dips 7,8
Shrimps 4x8,9
Neck harness
Pull-ups 2x5

02.06

Shrimps 5x8
One arm ring row 5x8 - hard
Neck wrap 55 reps
Swing 24kg 5min 90 reps

Getting over a cold

01.31

Oarr 7,4x8
Ring dip 3x7
Elevated oapu 2x7 repeat
Farmer walk 7min

01.30

Oapu 6,2x7
Dip 2x7
Shrimp 7,4x8
Farmer walk 7

01.28

Rope 5
swing 6min 115
Rope 5
Ab wheel mixed in 3x5

01.27

shrimp 2x7, 3x8
oarr 2x6, 3x7
Rebounding
Knee ups 3x10

01.26

One arm ring row 3x6, 2x7
Dips 2x6, 7
Elevated one arm push up 2x7
Farmer's walk 6min, 18 or so trips - lost count

01.24

Elevated OAPU 3x6
Ring dips 2x7
Shrimps 3x7,2x8
Neck harness 3 sets
Swing 12min 174 reps

01.23

5min jump rope with 3x5 kneeling abwheel mixed in
8min farmers walk
5min rebounding 3x10 knee ups

01.22

Shrimps 4x7,8
One arm ring row 4x6,7

01.20

Oarr 5x6
Ring dip 3x6
Elevated oapu 6,7
Neck harness 3 sets
Swing 24kg 9Min 150reps

01.15

Elevated OAPU 3x6
Ring dips 2x6
Shrimps 5x7
Farmer's walk 24kg/32kg 5min 13 lengths

01.13

Gobblet squat 16kgx10, 24kgx5,6,7
One arm ring row 8, 3x6
Swing 11min 24kg 150 reps

1.04

Pull-ups 8,7,6,5,4 every 3min; rebounding and JM between
Neck wrap 4x12
Swings 24kgx6min - 120+ reps, lost count

01.03

KB C&P 32kgx1-4x3
Pistols 1-4x3
Pull-ups 7,7,6,5,4

• About a half hour or so.

01.01

So close to working out more days than not last year, this will be my goal for 2015. The term workout is purposely loosely defined and will be decided on the fly based on exertion and duration of an activity. Secondary goal will be the ETK ROP. Today
KB C&P 32kg 1-3x4
Pistol 1-3x4
Pull-ups 7,6,5,5,4
Swing 32kgx6/6x3