blargh

about an hour of stretching
 Day 2 of the Bad Yogi 30 day yoga challenge

Some modest band pull apart work (overhead pull aparts and elbows at sides thumbs out pull aparts, the latter were awesome for mid to upper back activation).

Did the "Bad Yogi" 30 day challenge, Day 1

ab work (knee tucksx20, 15), crunches and plank

Shoulder bridgex30, 1 hold

grip work

9 minutes of jumping jacks, jump rope and high knees

Tried to do  yoga but was fried.

4/4/16

Incline PU, 50lb SB row, Stool abs
1-15 in ~20 minutes

claw grip towel hold 16kgx3:00
Sledge work
Finger tip PU (on knees)

Squat thrust 1:00 on/1:00 off

4/3/16

Ugh, still sick. Horrible taste in my mouth.

Squat thrusts
1-20, 1-6 in 30:00, 231 reps total ~7.7 reps/min

Minor grip work.

3/29/16
Sick, coughing up green stuff. Three hours of sleep 8 at night. Well fuck it.

Squat thrusts 8/min*20:00= 160 reps in 20 minutes

Hard. Very hard. Could have done more, maybe an RPE of 8? Definitely sweating and laying on the floor afterwards though....

3/21/16 9AM 

Squat thrust
110 in 10:00

2PM
sq.thrust 7/minx 15min=105 in 15 min
2:00 rest

Bench PU ala CC
60 took 3:35=~17 rep/min
2:00 rest

Shoulder stand squat ala CC
29 took 1:35= ~19 reps/min
2:00 rest

50lb SB bent row
23 took 0.43= ~23 reps/min
2:00 rest

Shoulder bridge ala CC
62 took 1:50=~31 reps/min
2:00 rest

stool abs ala CC
30 took 0:40=~30reps/min

Arms overhead curnches+50lb xblah

3/22/16
Sq thrust 7/minx20minutes=140 reps in 20 minutes
dislocates with yellow band
5:00 rest

SHstand sq
30 with 0:10 hold on 10
stool ands
20 with 0:10 hold on 5

25lb DB curl 15/15

50lbDB SB 10/10 with 0:10 hold on on10

Claw grip towel hold
16kgx2:00

Sledge work
Shoulder dips

total time was 38:50 minutes

8PM
Sq thrust 7/minx10=70 reps in 10:00
Shoulder stand squat and stool abs
1-10,9-1=11:20 100 total reps each

3/24/16
Sq thrust 7/minx30min=210 in 30:00
2:00 rest

Bench pu ala CC
0:10 hold on 10
40 took 1:05
2:00 rest

50lb SB bent row
0:10 hold on 10
14 took 0:50

Should stand sq ala CC
1-5

Claw grip towel hold 16kgx3:00

5PM
Bench pu +50lb sb bent row
1-12, 11-1= 144 total in 15:00
2:00 rest

sq thrust
1-12, 1-6 in 10:00, 99 total

3/25/16 4AM
par shrugsxblah

Sq thrust 8/minx10min=80 reps in 10:00
2:00 rest
Should bridge 0:10 hold on 10
40 in 1:48
2;00 rest

Should stand sq
21x1:00

prayer squat holdx3

16lb sledge work

claw grip towel holdx16kg
0:45x5 with 0:15 second rest between sets

Noon
squ thrust ladder
1-10=55total 4;30
1-9=45 8:30
1-8=36 12:07
1-7=28 15;20
1-6= 21 17:42
1-5=15 19:13
210 total reps in 19:13

Shoulder bridge
1-10
1-9
1-3

50lb SB bearhud and high kneesx1:00

3/28/16 sick as a dog
sq thrust 8/minx15:00=120 reps in 15:00
2:00 rest

Should stand sq
3x20
stool abs
3x10 took a total of 4:30