May 2016 – JR

Saturday: 4/30

10-1
16k Strict Overhead Press
Foot Up Lunges – BW only
straight Leg Body Rows (hip height handles – heels on floor)
Mamba Jump Rope x 10

Monday: 5/2

Small set of 20/10 x 5 rounds
– Invisible Chair
– Side Plank Left
– Side Plank Right

Tuesday 5/3

Walked A to Park and back

Wednesday 5/4

Bear Complex – 5 Rounds
7 reps each on left then switch to right using 24k
– Bent Row
– Deadlift
– Cleans
– Front Squat
– Push Press
– Swing

** Getting over Hand Mouth Foot Virus from last week. Was pretty tired yesterday

Thursday 5/5

1 hr hike towards water treatment plant. Did some video at bottom then back up.

Friday 5/6

4 x 6 Strength

  • Around The World Pull-ups – 3 each way
  • Get-Up Sit Up – Dbl 24ks
  • 150 Mamba JR

Saturday 5/7

25-20-15-10-5
Push-ups

Sunday 5/8

4 x 6 Strength

Monday 5/9

Sprints
12 x 60m

Wednesday 5/11

4 x 6 Strength

  • Pole Vaulters Pull-ups on Bar
  • Weighted Dips 28k
  • SL Step Downs (24″ box + Cinderblock)

Finisher:
20/10 x 8
– Hammer Left
– Hammer Right
– Plank pull throughs (32k)

Thursday 5/12

Low level walking with A

Friday 5/13

Top of the Min x 10
– 10 x KB Swings (106 Beast)
– 15 x High Knees DB Press (8# DBs) L+R=1

Saturday 5/14

4 Sets
– 15 x PW Rollouts
– 20 x close Grip Bench Dips

Tuesday 5/17

Long Walk with A in Stroller

Wednesday 5/18

15/15 x 10

  • 24k KB swings: 10
  • 10# Ball Slams
  • For Lunges (Alternate legs each round: 8
  • Push-ups (Alternate type): 10
  • Mamba Jump Rope: 40

Finisher: Tabata x 6

  • Rotating Sit-ups: 16
  • Center Plank

Thursday 5/19

5 x 5
Pistols using pink band (8foot lengths from pole)
Side to side Pull-ups

Sunday 5/22

10-1
– One Arm Military Press 20k
– Feet higher than handles body rows
– Mamba x 10

Monday 5/23

1 hr Hike with FailSafe and Moab 6

Tuesday 5/24

15/15 x 10 – Isometrics

  • Bottom PB Dip
  • Top Pullup
  • Invisible Chair (single leg alt ads)

Monday 5/30

Tabata Core Circuit x 4 rounds

  • Left Plank (top foot up)
  • Center Plank
  • Right Plank
  • SL Toe touch crunches: 13

5 x 6r

  • Clapping Pull-ups
  • Ply PB Dips (Hard)

Conditioning:

20 rounds of all out Kickboxing Combos
20 sec work all out / 40 sec rest

 

About the Author

Justin is a Functional Strength & Conditioning Coach who serves clients in Private and Small Group Training throughout the Conejo Valley including Newbury Park, Thousand Oaks, Agoura, Camarillo. He is certified as a Performance Enhancement Specilaist through NASM, Kettlebell Instructor through IKFF, Monkey Bar Gym CNT2. He is also the author of the “Real World fitness System Ebook “.