Birddog Becoming Bulletproof!

[Birddog]

W25D4 Deload

Morning...
30m Zone 2 Echo Bike
Intense Foundation Training

Afternoon...
Quick WALRUS...with 16lb vest

1 mile echo bike
5 chins
10 pushups
20 squats
5rd...
1 mile echo bike

 

[Birddog]

W26D1 -New Training Cycle
"Simple Strength for Difficult Times Pt2 +"

Morning...
45m Zone 2 Echo Bike

9 Minute Challenge:
3m Leopard Crawl
3m Deadbugs
3m Suitcase Carry 24kg

Afternoon...
SSFDT
Front Squat 165lb 2x(1,3,4)
Dips 2x(5,6,11)
Chins 2x(3,4,7)

4m Tabata 8 Point Plank

Brisk 1 mile walk

 

[Birddog]

W26D2

Morning...
30m Intense Foundation Training
30m Ruck 35lb
9 Minute Challenge:
-3m Indian Club March
-3m Crawl
-3m Farmers Carry 20kgs

Afternoon...
Timeless Simple and Sinister
100 1 Hand Swings 32kg
10 TGU 32kg

10m Battling Ropes

3x30s Hollow Hold/30s Plank

 

[Birddog]

W26D3

Morning...
45m Zone 2 Echo Bike

Afternoon...
KBBSS 24kg 2x(3,4,7)
Bench 165lb 2x(1,3,4)
KB Row 24kg 2x(5,6,11)

10m Sandbag Pull/Drag 145lb

4x10 Leg Raises

 

[Birddog]

W26D4

Morning...
30m Intense Foundation Training
30m Ruck 35lb

Afternoon...
Timeless Simple
100 1H Swings 32kg
10 TGU 32kgs

10m: Leopard Crawl 30 paces walk back

10m: Chest Carry 24kg

8 Point Plank Tabata

 

[Birddog]

W26D5

Morning...
45m Zone 2 Echo Bike

Afternoon...
DbKB Ft Squat24kgs 2x(5,6,11)
DbKb Press 24kgs 2x(2,3,5)
Wt. Pullup 20kg 2x(1,2,3)

10m Sledge Hammer Tire Strikes

9m Challenge:
Deadbugs
Leopard Crawl
Waiter carry 20kg

45 Ab wheel rollouts

 

[Birddog]

W26D6

30m Intense Foundation Training
9m Challenge

4x4x4 VO2 Max Protocol (32m)
Just 4 mins on, 4 off, 4 times.

Recently got a HR monitor and its fun to watch during things where you expect certain HR behavior and it visual matches that expectation.

 

[Birddog]

W27D1

Morning...
45m Zone 2 Echo Bike
9m Challenge:Crawl/Deadbugs/Suitcase Carry 24kg

Afternoon...
Front Squat 170lb 2x(1,2,3)1,2
Dips 2x(5,6,11)5,6
Chins 2x(3,4,7)3,4

10m Backwards Crawl dragging 100lb sandbag / bear hug carry back to start

3x30s Hollow Hold/30s Plank

 

[Birddog]

W27D2

Morning...
30m Intense Foundation Training
30m Ruck 35lb
9m Challenge: March, Crawl, Farmers 20kgs

Afternoon...
Timeless Simple 32kg
100 2H Swings
10 TGU

4x5 Toes to Bar

 

[Birddog]

W27D3

Morning...
45m Zone 2 Echo Bike
9m Challenge: Deadbugs, March, Chest carry 20kg

Afternoon...
KBBSS 24kg 2x(3,4,7)3,4
Bench Press 170lb 2x(1,2,3)1,2
KB Row 24kg 2x(5,6,11)5,6

10m:
50ft Sled Rope Pull 100lb sandbag
50ft Backwards Sled drag 100lb sandbag
50ft Crawl

 

[Birddog]

W27D4

Morning...
30m Intense Foundation Training
30m Ruck 35lb

Afternoon...
Timeless Simple
100 1H Swings
10 TGU

9m Challenge:Crawl, Deadbugs, Farmers Carry 20kgs

3x30s Hollow hold/30s plank

 

[Birddog]

W27D5
Bad storm knocked down some trees. Spent all day cutting and loading wood. Skipped my zone 2 for today

Afternoon...
Goblet Squats 32kg 2x(5,6,11)5,6
DbKB Press 24kgs 2x(2,3,5)2,3
Wt. Pullup 20kg 2x(1,2,3)1,2

9m Challenge: March, Crawl, Suitcase 24kg

2x5 Standing Ab Wheel

 

[Birddog]

W27D6

Morning...
30m Intense Foundation Training
9m Challenge: Deadbugs, March, Farmers 20kgs

Later..
Vo2 Max in Echo Bike 4x4x4
4m hard
4m recovery
4 rounds

 

[Birddog]

W28D1

Morning...
60m Zone 2 Echo Bike
9m Challenge: Crawl, Deadbugs, Rack Carry 20kg

Afternoon...
Ft. Squat 170lb 3x(1,2,3)
Dips 3x(5,6,11)
Chins 3x(3,4,7)

8 Point Plank Tabata

10m Battling Ropes

 

[Birddog]

W28D2

Morning...
30m Intense Foundation training
30m Ruck 50lb

Afternoon...
Timeless Simple
100 1H Swings
10 TGU

4x5 Toes To Bar

9m Challenge: March, Crawl, Farmers 20kgs

 

[Birddog]

W28D3

Morning...
60m Zone 2 Echo Bike
9m Challenge: Deadbugs, March, BU Carry 16kg


Afternoon...
KB BSS 24kg 3x(3,4,7)
Bench 170lb 3x(1,2,3)
KB Row 24kg 3x(5,6,11)

10m Jump Rope

3x30s hollow hold/30s plank

 

[Birddog]

W28D4

Morning...
30m Intense Foundation Training
30m Ruck 50lb

Afternoon...
Timeless Simple
100 2H Swings
10 TGU

9m Challenge:
3m Forward/Backward Crawl
3m Deadbugs
3m Suitcase 20kg and Shoulder Carry 50lb bag

 

[Birddog]

W28D5

Early morning...
45m Zone 2 Echo Bike

Did some duck hunting all morning but woke up early enough to get some Z2 in

Afternoon...
Goblet Squat 32kg 3x(5,6,11)
Db KB Press 24kgs 3x(2,3,5)
Wt. Pullup 20kg 3x(1,2,3)

10m:
Sandbag clean to shoulder
Walk
Hinge to set down
Repeat

25-20-15-10-5 Ladder
Med ball Russian Twist
Leg raises on floor

 

[Birddog]

W28D6

Morning...
30m Intense Foundation Training

Afternoon...
4x4x4 Zone 2 Workout Echo Bike
4m Sprint
4m Recovery
x4 Rounds

I truly hate this workout.

 

[Birddog]

W29D1

Morning...
Hour mountain bike ride with my youngest riding along

Afternoon...
Front Squat 170lb 3x(1,2,3)1,2
Dips 3x(5,6,11),5,6
Chins 3x(3,4,7)3,4

10m:
20 Sledge Hammer Tire Strikes
75lb Sandbag carry

3 x 30sHollow hold/30s plank

Have to travel for work this week. Going to have to get creative for training.

Happy Labor Day!