February Workouts 1-4: (Patreon)

10 minute incline warm up or just do this on a field you know

3 minutes walking at 15min below pace, 3 minutes jogging, 2 minute increase speed every 15 seconds, 1 minute easy jog, 1 minute walk easy. 

A lot of my core is sometimes the same so I don't always jot it down. 

I also do a lot of shit I forget to write about and hike just about everyday. 

Dynamic stretching 

Workout 1:

4x: 

40 high knee toe taps 

15 eccentric barbell deadlifts 

20 jump squats 

4x

20 walking kettlebell lunges (heavy)

10 single arm cleans w/kettlebell 

4x

10/10 single leg squats w/ single kettlebell 

12 kettlebell row, set down, pick up into dead lift, (a row plus a deadlift pull is one rep)

4x:

20 leg extensions 

10 single leg glute raises 

10/10 raised clams 

after fourth set, 15, 15, 15, 15+ drop set 

c/d and stretch big time. 

Workout 2:

6x

150m ski 

10 burpees 

40 walking lunges 

4x

6 single leg RDL's 

after last set, 30 jump squats 

3x

heavy load:

12 front barbell squats 

8 back barbell squats 

rest appropriately and increase weight on squats if able. 

4x

5 slow, 5 fast to 50 reps on leg curls 

4x

20 supermans 

20 donkey kicks 

10/10 fire hydrant 

10/10 clams 

Workout 3:

4x

200m row at sub 145pace 

20 walking barbell lunges 

10 ab roll up and toss w/medicine ball 

20 slam balls

4x

20 bent over barbell rows 

40 Russian twists w/med ball 

20 kettlebell upright rows 

4x:

6/6 single arm dumbbell chest press 

10 barbell back squats 

3x ez bar:

15 skull crushers 

15 bicep curls 

15 military press

Workout 4:

4x

12 dumbbell chest press 

150m row at sub 145 pace 

5x

15 dumbbell shoulder seated press

15 lateral raises 

20 running arm w/weights 

4x

12 dumbbell front raises 

12 upright rows w/ ez bar curl 

20 bench dips 

3x

12 chest flyes w/3 second hold at bottom of every rep 

10 clapping pushups 

5x

5-8 eccentric pull ups 

12/12 lateral cable raises 

60 second plank