Monday, 8/18, a.m. 1/2 hour:

tire pull approx. 1/4 mile:
100 steps forward (sprint 50), 100 steps backward (sprint 50), 50 sidestep right (sprint 30), 50 sidestep left (sprint 30), 50 carioca right (sprint last 10), 50 carioca left (sprint last 10), skips 100x (sprint 25), sideways running right 50 steps, sideways running left 50 steps, walking lunges 10x each leg

tire pull bear crawl (with sandbag backpack) 50 steps
tire pull crab walk (with sandbag backpack) 50 steps
tire pull frog jumps (with sandbag backpack) 10x

kneeling deadlifts/squats:
with sandbag backpack 10x
with sandbag in front 10x

single leg bridges off exercise ball, 5x each leg
knee balance on exercise ball, 5x side to side
stretching

p.m. 1 hour Muay Thai
25 pushups, 15 crunches

Tuesday, 8/19, a.m. 1/2 hour:

sledgehammer (with sandbag backpack) 30x straight
weighted pullups on rings 10 total reps
sledgehammer (with sandbag backpack) 15x over each shoulder
weighted clinch pullups 5x each hand, body weight 5x each hand
sledgehammer (with sandbag backpack) single arm 30x each
weighted pushups on rings, feet elevated, 10 total reps
single arm sandbag shoulder press 10x each
leg raise/inverted pullup 5x
crunch/press (single arm) 5x each with sandbag
stretching

Thursday, 8/21, a.m. 1/2 hour:

kneeling deadlift/squats, sandbag in front, 10x
--on back, 10x

single leg stiff leg deadlifts, 50 lb dumbbell:
right leg, right hand 10x
right leg, left hand 10x
left leg, left hand 10x
left leg, right hand 10x

sandbag:
tablemakers 12x
bridges 12x, hold last one 10 count
bridge and roll 12x each way
double bridge 12x
shrimps 12x each way
situps 12x

tire pull approx. 1/4 mile:
forward 100 steps, backward 25 steps
forward 100 steps, sidestep 25 steps each way
forward 100 steps, carioca 25 steps each way
forward 100 steps, sideways running 25 steps each way

stretching






Friday, 8/22, 1 hour:

In college, I participated in a little game where we did a shot of beer a minute for an hour (I only did it once). Sounds simple, but is more difficult that it would appear to be. I got this idea from that:

9 pushups/minute for 20 minutes
8 pushups/minute for 40 minutes

total: 500 pushups in 1 hour

Saturday, 8/23, 1 hour:

weighted jumprope 100x
ran 1/4 mile
weighted pushups 10x
sandbag single arm situp/press 5x each
weighted (on back) walking lunges forward 10x each leg
weighted (on back) backward walking lunges 10x each leg
weighted sprawls 8x
weighted kneeling deadlifts/squats 10x
sandbag frog jumps 10x
sandbag shouldering 5x each side, squat jumps 5x each side
weighted jumprope 100x
backward running 1/4 mile
weighted pushups 10x
weighted (front) walking lunges 10x each leg
weighted (front) backward walking lunges 10x each leg
sandbag single arm siotup/press 5x each
sandbag frog jumps 10x
sandbag shouldering 5x each side, squat jumps 5x each side
weighted jumprope 100x
sidestep 1/4 mile
weighted pushups 10x
walking lunges (sandbag on shoulder), 5x right shoulder, 5x left
backward walking lunges (sandbag on shoulder), 5x right shoulder, 5x left
sandbag single arm situp/press 5x each
sandbag frog jumps 10x
sandbag shouldering 5x each side, squat jumps 5x each side
weighted jumprope 100x
carioca 1/4 mile
stretching

walked approx. 2 miles

Sunday, 8/24, 1 hour:

weighted jumprope on incline 100x each direction
weighted combinations on bag, 50x
weighted sledgehammer 50x straight, 50x over each shoulder, 50x each arm (single arm)
tire pull trunk rotations 10x each way
single arm sandbag overhead walking lunges 10x each leg
single arm sandbag overhead backward walking lunges 2x5 each leg
single arm sandbag situp/press, 6, 4 each arm
weighted tire pull bear crawl 50 steps
tire pull crab walk 50 steps
bag work ground and pound 50 combinations
pullups on rings 8,2
cat skinners on rings 10x
leg raises/inverted pullup on rings, 2x5
bag work 50 combinations

Monday, 8/25, a.m. 1/2 hour:

tire pull 120 steps forward
uphill tire pull sprints (jogged back down forward after each):
forward 50 steps
backward 50 steps
sidestep left 25 steps
sidestep right 25 steps
carioca left 25 steps
carioca right 25 steps
skips 50 steps
sideways running left 25 steps
sideways running right 25 steps
tire pull 3x50 steps
(total approx. 1/4 mile)

body weight squats on Bosu 15x
sandbag stiff leg deadlifts 10x
hamstring curls with exercise ball 10x each leg
hip adduction with exercise ball 10x
stretching
(having to modify some things because having too much knee pain)


p.m. ran approx. 3 miles

Muay Thai 2 hours
20 pushups, 20 crunches

Tuesday, 8/26, a.m. 1/2 hour:

weighted sledgehammer 50x straight
frog jumps (sandbag on back)
weighted sledgehammer 50x over each shoulder
frog jumps (sandbag in front)
weighted single arm sledgehammer, 50x each
weighted pullups on rings, 4,2,2,2
neck flexion, extension, lateral flexion 10x each way on exercise ball
weighted situp/press, single arm, 5x each
sandbag benchpress 10x
sandbag bridge and press 2x5
stretching

p.m. 1 hour BJJ

Thursday, 8/27, a.m. 1/2 hour:

50 pushups
50 crunches
sandbag shouldering 5x each side
single arm DB cleans, 40 lb, 10x each
ab wheel 15x straight, 5x each side

step plyos:
jumping jacks 25x
front/back 25x
single leg front/back 10x each
side/side 25x
running 25x

pushups plyos:
20x alternating hands front/back
20x front/back
20x in/out
20x side/side

weighted rocking chair 10x each way
stretch

p.m., 1 hour Muay Thai
35 pushups, 15 crunches

Thursday, 8/28, a.m. 1/2 hour:

tire pull (approx. 1/4 mile total):
50 steps forward, 50 steps forward sprint
50 steps backward, 50 steps backward sprint
25 steps sidestep left, 25 steps sidestep left sprint
25 steps sidestep right, 25 steps sidestep right sprint
40 steps carioca left, 10 steps carioa left sprint
40 steps carioa right, 10 steps carioa right sprint
50 steps sideways running left
50 steps sideways running right
skips 50 steps, sprint skips 25 steps, skips 15 steps

tire pull plyos:
double leg hop forward 10x
double leg hop backward 10x
double leg hop right 10x
double leg hop left 10x
single leg hop forward 10x each
single leg hop backward 10x each
single leg hop left 10x each
single leg hop right 10x each
skips 10x

sandbag bridging 10x
sandbag bridge and roll 10x each way
sandbag shrimps 10x each way
sandbag shouldering 6x each side
back kneeling squats/deadlifts 10x
front kneeling squats/deadlifts 10x
stretching



p.m. ran 30 mins., approx. 3 miles
1 hour BJJ

Thursday, 8/28:

35 pushups

Wednesday, 9/3, a.m. 1/2 hour:

after taking a few days off to go out of town for a concert, I needed to get back in the swing of things!

55 pushups
55 crunches
sandbag shouldering 6x each side
ran approx. 3/4 mile (around 8-9 minutes)
weighted jumprope on incline 100x each direction
sandbag single arm situp/press 10x each
sandbag bridge/press 10x
sandbag standups 20x
stretching

p.m. 1 hour Muay Thai

Thursday, 9/4, a.m. 1/2 hour:

sandbag shouldering 7x each side
tire pull approx. 1/4 mile:
forward--25 steps, 50 steps sprint, 25 steps
backward--25 steps, 50 steps sprint, 25 steps
skips--50 steps, 25 steps sprint, 25 steps
sidestep left--40 steps, 10 steps sprint
sidestep right--40 steps, 10 steps sprint
carioca left--40 steps, 10 steps sprint
carioca right--40 steps, 10 steps sprint
sideways running left 50 steps, right 50 steps

tire pull (with sandbag backpack on front) crab walk 50 steps
tire pull (with sandbag backpack on back) bear crawl 50 steps
tire pull rows 8x

kneeling deadlifts/squats:
10x sandbag in front
10x sandbag on back
10x sandbag on left shoulder
10x sandbag on right shoulder

sandbag bridges 10x, hold last 1 for 10 count
supine neck rotations 30x clockwise, 30x counterclockwise


p.m. 1 hour BJJ
25 pushups, 25 crunches

Friday, 9/5, 1 hour:

sledgehammer (weighted with sandbag backpack on) 50x straight
non-weighted sledgehammer 50x straight
tire pull crab walk 50 steps (with sandbag backpack on front)
tire pull bear crawl 50 steps (with sandbag packpack on back)
slegdgehammer (weighted), single arm, 50x each
non-weighted sledgehammer, single arm, 50x each
tire pull crab walk 50 steps (with sandbag backpack)
tire pull bear crawl 50 steps (with sandbag backpack)
sledgehammer (weighted) with rotation, 25x each way
non-weighted sledgehammer with rotation, 25x each way
weighted pushups on rings 8,2
body weight rotating pushups on rings 10x
standing neck extensions 50x
sandbag single arm situp/press 5x each
ring pullover/press 2x5
ring flyes 6,4
clinch pullups on ring, 5x each hand
pullups on rings 4x
stretching

Sunday, 9/7, 1/2 hour:

Been sick the last couple of days, so this really didn't amount to much, but basically broke a sweat:

50 combinations on bag
50 combinations ground and pound
50 weighted combinations on bag
50 combinations on bag
10 pushups on exercise ball
10 pushups, each hand on different size exercise ball
sandbag situp/press, 8x each hand
sandbag shouldering 8x each side
sandbag upkicks 10x each leg
exercise ball crunches 30x
50 standing neck extensions
50 jumping jacks
step plyos 25 jumping jacks
12 pound dumbbell shoulder front rotations 50x

Tuesday, 9/9, a.m. 1/2 hour:

tire pull approx. 1/4 mile:
50 steps forward, 50 steps forward sprint
50 steps backward, 50 steps backward sprint
25 steps sidestep left, 25 steps sidestep left sprint
25 steps sidestep right, 25 steps sidestep right sprint
40 steps carioca left, 10 steps carioca left sprint
40 steps carioca right, 40 steps carioca right sprint
75 skips, 25 sprint skips
50 steps sideways running left
50 steps sideways running right
tire pull plyos:
double leg hop forward 10x
single leg hop forward 10x each
double leg hop backward 10x
single leg hop backward 10x each
double leg hop left 10x
single leg hop left 10x each
double leg hop right 10x
single leg hop right 10x each

sandbag shouldering 8x each side
sandbag situps 10x
sandbag kneeling deadlift/squats:
sandbag on back 10x
sandbag in front 10x
sandbag on right shoulder 5x
sandbag on left shoulder 5x
stretching


p.m. 1/2 hour (would've gone for 1 hour or to BJJ, but still feeling slightly sick)
track workout:
2-1/2 miles running
180 pushups
180 crunches
(20 pushups, 20 crunches after each 1/4 mile lap)