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Birddog Becoming Bulletproof!

W41D2 Park Bench Week

Morning:
OS Resets
Foundation Training
Super Joints


Afternoon:
10m OS Resets

Circuit..
100 Hindu Squats
50 Rocking Pushups
25 Chins

21 Hope Lunges
21 Track Starters

10m KB Carry 20kg
5m OS Resets
 
W42D3 Park Bench Week

Morning...
OS Resets
Foundation Training
Super Joints

Afternoon...
10m OS Resets
100 Hindu Squats
50 Rocking Pushups
25 Chins
50 Track Starters

21 Hop Lunges per leg

10m Farmers Carry 24kg

5m OS Resets
 
W42D4 Park Bench Week

10m OS Resets
10m Sandbag Carry 50lbs
10m Leopard Crawl
1m Side Planks
5m OS Resets
 
W42D5

I attempted The Eagle workout from Dan John. Had to set the bells down twice. Severely underestimated this.

Did some other OS work as well
 
Birddog said:
W42D5

I attempted The Eagle workout from Dan John. Had to set the bells down twice. Severely underestimated this.

Did some other OS work as well
Click to expand...
Good work. I did it years ago with 2 16kg bells and it murdered me.
 
ShawnM said:
Good work. I did it years ago with 2 16kg bells and it murdered me.
Click to expand...
Yeah I should of started with lighter bells. The 24kgs front rack sucks the soul from you ha. On paper it doesn't look too bad but wow I have been humbled.
 
W43D1

Starting a 3 week lean out before Mass Made Simple. Pretty strict diet and some rest pause work with added cardio circuit.

Morning...
9 Minute Challenge
20m Weight Vest Walk

Afternoon...
30s Rest between all excercises
DB Bench 50lbs 8x8
Landmine Row 75lb 8x8
DbKB Press 16kg 8x8
Band Curls 6x8
KB Skullcrusher 6x8

Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne
 
W43D2

Morning...
Foundation Training
20m Ruck 50lbs

Afternoon...
KB Wall Squats 20kgs 8x8
Banded Leg Curls 8x8
Reverse Nordic Curls 6x8
Seated Calf Raise 100lbs 8x8
Planks 30s 8x8

Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne
 
W43D4

Morning..
20m Ruck 50lbs

Afternoon...
Incline DB Bench 40lbs 8x8
Band assisted pullups 8x8
Seated DB OHP 30lbs 8x8
BB Curls 45lb 6x8
Band Tricep Pushdowns 6x8

Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne
 
W43D5

Morning...
Foundation Training
20m Echo Bike Fobbit swings/snatches 24kg


Afternoon...
KB Hack Squat 20kg 8x8
KB SLDL 24kgs 8x8
Goblet Squats 28kg 6x8
Standing BB calf Raises 135lb 8x8
Hanging Knee Raises 6x15

Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne
 
W44D1

Morning...
Foundation Training

Afternoon...
30s Rest between all excercises
DB Bench 50lbs 8x8
Landmine Row 100lb 8x8
OHP 70lb 8x8
DB Curls 25lbs 6x8
KB Skullcrusher 20kg 6x8

Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne
 
W44D2

Morning..
30m Zone 2 Echo Bike


Afternoon...
KB Wall Squats 20kgs 8x8
Banded Leg Curls 8x8
KB Leg Extensions 8kgs 8x6
Seated Calf Raise 150lbs 8x8
Planks 30s 8x8

Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne
 
W44D3

Morning...
Foundation Training
15 to 1 Glute Bridge and Clamshells

Afternoon...
10m Leopard Crawl
10m Suitcase Carry 28kg
 
W44D4

Morning..
Foundation Training
20m Ruck 50lbs

Afternoon...
Incline DB Bench 40lbs 8x8
Band assisted pullups 8x8
Seated DB OHP 30lbs 8x8
BB Curls 50lb 6x8
Band Tricep Pushdowns 6x8

Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne
 
W44D5

Morning...
Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne

Afternoon...
KB Hack Squat 16kg 8x8
KB SLDL 24kgs 8x8
Goblet Squats 28kg 6x8
Standing BB calf Raises 135lb 8x8
Hanging Knee Raises 6x15
 
W44D6

OS Resets
10m Leopard Crawl
10m Suitcase Carry 28kg (did not set bell down)

Busy day, got in just enough to feel good
 
W45D1

Morning...
Circuit 5 Rounds
10 Pushups
20 Jumping Jack
10 Burpees
30s Airdyne
20 Lying Knee Raises
10 Jump Squats
40 Mountain Climbers
30s Airdyne

Afternoon...

DB Bench 50lbs 8x8
Landmine Row 90lb 8x8
OHP 65lb 8x8
DB Curls 25lbs 6x8
KB Skullcrusher 20kg 6x8

20m Ruck 35lb
 
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