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Birddog Becoming Bulletproof!

W45D2

Morning...
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

20m Ruck 35lbs

Afternoon...
Back Squat 115lbs 8x8
Band Leg Curls 8x8
Slant Board Goblet Squats 16kg 6x8
Seated BB Calf raises 225lb 2x32
Plank 1x3 minute
 
W45D5

Got sick with a nasty bug for a couple days. Took a bit of rest but felt better today

10m Foundation Training
Humane Burpee 28kg
20m Ruck 35lb
 
W46D1

Super disappointed. Was intending to begin Mass Made Simple today after a 21 day lean out (lost 7 lbs). On Friday I was picking up toys and my back went out something terrible. Been hardly able to walk or bend since. Back to square 1 as I work on rehabilitating it. I dont remember the last time I hurt it like this.. anyway, onward I suppose

Morning..
40m Zone 2 Echo Bike

Afternoon... (very carefully)
OS Resets

1m 6 Point Rocking
1m Elevated Rocking
4 Rounds

7m AMRAP
10 BW Squat
5 Pushups

5 Wide Grip Pullups

100 Cross Crawls

10m Suitcase Carry 20kgs
 
W46D2 Rehab

Morning...
40m Zone 2 Echo Bike

Afternoon...
OS Resets

1m Windshield Wipers
1m Frog Roll
5 rounds

8m BW Getups (changed the way I got up every time)

5 Wide Grip Pullups

100 Deadbugs

10m Goblet Carry 20kg
 
W46D3 Rehab

Morning...
VO2 Echo Bike Training
1m Sprint
1m Rest
10 Rounds


Afternoon...
OS Resets

BW SLDL Left Leg 30s
BW SLDL Right Leg 30s
5 Rounds

Gait Bug 1m
Lateral Crawl 1m
7 Rounds

5 Wide Grip Pullups

Single Leg Rocking 25 reps per leg

Brisk 20m walk

Back is still sore but even just 3 days of training like this has made major improvements. Its helping my mental frustrations as well still being able to move daily.
 
W46D4 Rehab

OS Resets

1m Rocking Hands and Knees
1m Elevated Rocking
4 Rounds

10 Squats
5 Pushups
7 Minutes

5 Wide Grip Pullups

100 Cross Crawls

10m Suitcase Carry 24kg

30m Fobbit Zone 2
2m Echo Bike
1m Crawling
Avg HR 126bpm
 
W46D5

Morning..
Successful hunt with added walking and dragging


Afternoon...
OS Resets

1m Windshield Wipers
1m Frog Rolls
5 Rounds

BW Getups 8 Minutes (constantly changing method)

5 Wide Grip Pullups

100 Deadbugs

10m Goblet Carry 24kg
 
W46D6

V02 Max Echo Bike
4m Work
3m Rest
4 Rounds


OS Resets
30s SLDL Left Leg
30s SLDL Right Leg
5 Rounds

1m Gait Bug
1m Lateral Crawl
7 Rounds

5 Wide Grip Pullups

25 Single Leg Rocks per leg
 
W46D1

Early Morning...

OS Resets

1m 6 Point Rocking
1m Elevated Rocking
5 Rounds

10 Hindu Squats
5 Hindu Pushups
8 Minutes

126 Cross Crawls

10 Wide Grip Pullups

10m Suitcase Carry 24kg
 
W46D2

OS Resets

1m Windshield Wipers
1m Elevated Rolls
5 Rounds

10m BW Getups

10 Wide Grip Pullups

126 Deadbugs

10m Goblet Carry 24kg

30m Zone 2 Echo Bike
 
W46D3

OS Resets

30s SLDL Right Leg
30s SLDL Left Leg
8 Rounds

1m Gait Bugs
1m Axis Crawl
8 Rounds

10 Wide Grip Pullups

25 Single Leg Rocks per Leg

15m Incline Treadmill Walk
 
W46D4

OS Resets

1m Rocking
1m Elevated Rocking
5 Rounds

10 Hindu Squats
5 Hindu Pushups
8 Minutes

10 Wide Grip Pullups

126 Cross Crawls

10m Suitcase Carry 24kg
 
W46D6

OS Resets

30s BW SLDL Right Leg
30s BW SLDL Left Leg
8 Rounds

1m Gait Bug
1m Axis Crawl
8 Rounds

10 Wide Grip Pullups

25 Single Leg Rocks per Leg

20m Ruck 35lbs
 
W46D1

Morning...
OS Resets/Daily 21s

Afternoon...
5m OS Resets

10m:
10 Goblet Squats 32kg
6+6 Landmine Press 35lbs

10m Leopard Crawl

10m Battling Ropes

100 Deadbugs

20m Ruck 35lbs
 
W46D2

Morning:
OS Resets/Daily 21
40m Zone 2 Echo Bike

Afternoon:
OS Resets

10m:
KB Swings x 15 24kg
Pullups x 5

10m Suitcase Carry 28kg

10m Weight of Water

100 Birddogs
 
W46D3

Morning...
OS Resets/Daily 21 Strength
30m Ruck 35lbs

Afternoon...
OS Resets
10m TGU 32kg
10m Backwards Infinity Crawl
10m Sledge Hammer Tire Strikes 10lb
3x10 Hanging Knee Raises

Pin Fire Chinup Protocol:
20 sets of 3 rep Chins

Dealing with some lingering golfers elbow. The Pin Fire worked well for me last time so I am going to try it again.
 
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W46D6

10m OS Resets
Daily 21s Strength and Wellbeing
10m Lateral Crawling
10m: Swings x 15 24kg and Pullups x 5
100 Birddogs
10m OS Resets
 
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