session 16? kinda

warm up
10 rds
5 push ups
5x y+l @5#
5x sit ups

10 miunte test of the knee...
2 mins walking, 8 mins running at 5 mph
felt fine during, some light pain after. Iced the knee back home.

8 rds
8x bench press
95,95,105,105,115,115,125,125,115

hadn't done bench since high school... feels stupid...

ride for 5 mins easy.

1-12-12 session 15

warm up
6 rds
5x box squat
5x horizontal pull ups
5x seated kb swings @ 35#
5x sit ups


6 rds
5x seated kb clean, stand, press @ 35#
10x sit ups

6 rds
5x stiff leg dead lift @95#
5x toes to sky

session 14

warm up:

5 rds

5x push ups

10x sit ups

6 rds

15x seated kb swings @ 35#

15x sit ups

4 rds

10x wtd sit ups @ 45#

5x knees to elbow (left, right, center = 1 rep)

30 sec single leg glute bridge

1 min plank

1-9-12 sesion12

warm up:

5 rds

3x burpees

3x push ups

3x dips

3x box squats

3x y+l @ 2.5#

10 rds

8x horizontal pull ups

5x seated clean and press @ 35# kb

3x knees to elbows (1 rep = knees to left, knees to right and knees to center)

10x side to side hops

10x front to back hops

10x sit ups

1-5-12 session 11

3 rds
30x jump rope
8x box squat @ 35#
8x push ups

6 rds
4x stiff leg dl @ 135
2x floor angel (shoulder mobility stretch)

6 rds
8x kb floor press @ 35#
4x clapping push up

6 rds
5x seated kb clean, stand, press @ 35#
5x y+l @ 5#
30x glute leg lift

1-4 session #10

4 rds
10x seated kb swings @ 35#
5x push ups
5x upright row @ 2x 25#
5x sit ups

1-2-3-4-5-6-7-8-9-10
horizontal pull ups (feet same height as bar)
seated keg lift @ 35# (each side)
burpees

rest 5 mins

10-9-8-7-6-5-4-3-2-1
push ups
seated keg lift @ 35# (each side)
burpees

4 rds
5x knees to elbows
30 sec glute bridge (each leg)
5x russian twists @ 35#
10x sit ups

3 rds
5x y+l @ 2.5#
30x glute leg lift

jan 3rd session #9

4 rds
7x hamstring curl very small range of motion @ 40#
7x box squat @ 35#
7x horizontal pull ups

6 rds
4x seated military press @ 2x 25# kb
4x horozontial pull ups (legs same level as bar)

6 rds
6x seated double kb cleans @ 2x 25# kb
6x burpees

sat 12-31

felt lazy and just did this...

4 rds
15x toes to sky
30 sec plank
5x russian twists @ 35#
5x good mornings @ 45#

fri 12-29 session #7

6 rds
5x box squat @ 25#
5x upright rows @2x 25#
8x seated kb swings @ 35#
10x sit ups

6 rds
4x seated kb clean to stand to press@ 35#

6 rds
4x stiff leg dl @ 45#
6x hang cleans @ 45#
10x push ups

thurs 12-29 session # 6

5 rds
5x plank walk up
10x sit ups
10x push ups
10x toes to sky

11 rds
5x burpees
20x hops in place w/ 45# plate

4 rds
15x sit ups
30 sec plank
10x seated half moons @ 35#
20x supermans

3 rds
30x glute leg lift
5x y+l @ 2.5
prisoner stretch

wed 12-28 Session # 5

4 rds
5x plank walk ups
5x bent over row @ 2x 25#
30 sec plank
10x supermans

6 rds
4x kb floor press @ 35#kb
4x seated kb clean and press @ 35# kb
8x stiff leg dl @ 45#