12032020

Thursday (off)
4 Rounds
:30 Ankle Crush
:30 Runner's Stretch
5 Quadruped Breaths
15 Asymmetrical Calf Raise
10 Breaths Heels Over Head

Knock Dust Off
10 +10 Roll Forward & Back (rt shoulder)
10 +10 Roll Forward & Back

4 Rounds
5 Backspins
:30 Random Stretches

12012020

Morning 
Asymmetrical Calf Raise  x15x4
Staddle Stretches 

3 Rounds 
100 Skip Rope (high in rhythm)

15 Seated Hip(s) Lift 

10 Push Ups 

15 Ant Tib Wall Flex 
10 Breaths+ Feet Over Head (FOH) Straddle 

KB BOR 25Lbs x12x4
(pull + re-squeeze)

4 Rounds 
Headstand x 00:21

15 Rotation

11282020

Morning
100 Jump Ropes
10 35Lb Knee Exten
50 JR "Boxer" x4

Afternoon
3 Rounds
Ankle Crush
Runner's Stretch
Twisting Hip Opener

Clean and Jerk 115x3x2, 165x2x2, 175x2
Split Snatch 75x3, 95x2x2
A. Squat 155x5, 185x5, 205x5, 225x5
B. DB BOR 65x5x3
C. DB Shrug 65x5x3
Afterparty
A. BB Curl 45x15x2
B. DB Shrug 65x10x2

11262020

Pre Turkeyday

Warm Ups
10 Arm Circles
10 KOT Supported Lunge
10 Asymmetrical Calf Raise
10 Side Lunges

4 Rounds
10 Scap Pinches
6 Knee Ups
3 -25Lb Banded Pull Ups
3 -25Lb Banded Chin Ups
(Rest as Needed)

Horizontal Row x6
Horizontal Chin x6

11272020

Warm Ups
20 Thoracic Extension Over Rollers
Straddle Stretch
10 Arm Circles

Piked Handstand Walk Around Box x180degrees x2
Handstands x:15x2
EccHSPU + KIP HSPU + EccHSPU
1+1+1, 1+0+1
1/4 Coin Drop + Coil x3x4

Rope Elbow Ext (down + over) 60x10+10, 70x10+10

11232020

Morning
Asymmetrical Calf Raise x15x4
Staddle Stretches


2 Rounds
10+10 Single Leg Exten Ankle Rotation
(SLEAR)
15 Ant Tib Flex

4 Rope Slips + 10 Rope Skips x10x3
Skip Rope (high in rhythm) x125x3
4 Rounds
KB BOR 25Lbs x10
:30 Runner's Stretch
(pull + re-squeeze)
5 Rounds
Headstand x10 Breaths
10 35Lb BB Curl

11202020

Warm Ups
Leaning Tib Raise x15
Leg Extension 30x15
Supported Dude Squats x15
Arm Circles x15

Jump Rope
4 Side Swipes +15 Skips x4
1-2-1s x 40x2
Boxers x20x2

Vaults
Hip Turns x10 (ew)
Two Hand x10 (ew)

Mat Work
Roll Over Shoulder There and Back
Over Left 10...Over Right 10

Headstand + Hip Swivel x1x4

Squat Clean 115x3x2
Power Clean 155x1x3
Squat 155x3x3

11192020

Warm Ups
20 Thoracic Extension Over Rollers
Rotation
Straddle Stretch
15 2.5 Arm Circles 15
Neck Bridge
RVS Neck Bridge

1/4 Coin Drop + Coil x4x3
Atomic Sit Ups (scaled /hands) x4x3
Tripod + Twist x10
Headstand Clocks x4x3
(weak sauce but one best topple over)

Power Snatch #95x4x3
Eccentric HSPUS :04x3x2

Run to ferry.

11162020

Straddle Stretch
Quadruped Breathing x5 (mssked)
V-Sit Hold x :24
Shoulder Circles x10x2

Snatch 95x3x2, 115x2+1 OH SQ x3
Squat 155x5, 185x5, 205x5x3
Split Snatch Bar x 5x2, 75x5x2

Samson Stretch x3
Handstand 5 Breaths x3
Headstand + Trunk Flexion x3x3

11152020

Morning
Asymmetrical Calf Raise x15x4
Staddle Stretches

4 Rounds
Skip Rope (high in rhythm) x100
Single Leg Exten Ankle Rotation
x10+10
(SLEAR)
Ant Tib Flex x10
3 Sets of 4 Rounds
4 Rope Slips
(promotes looseness and many "starts")
20 Rope Skips

Afternoon
Plate Pull Overs 35Lbx20x2
Feet Over Head (FOH) Straddle Stretch x10 Breaths x2
Straight Leg Raise x20x2
KB BOR 25Lbs x10x4
(pull + re-squeeze)
4 Rounds
Headstand x10 Breaths
Plate Curl 35x10
Or
Slamball Curl 50x10

18" Stay Low Step Over (SLSO) x10
25" Glute Vault x10
25" Two Hand Vault

Then rest as needed:
Forward to Backward Roll (FBR) x10R rest then x10L
Humpty Roll x20
Backspin x10
1/4 Coin Drop x10
Staddle to Shoulder Spin (STSS) x10

051220

(am)
2.97 Miles
60 Abs

(pm)
Clean and Press Bar Warm Ups
Squat Stretch

Bulgarian Split Squats x8x2
DB Split Squats #20x8x3
BB Hang Clean 95x8x3
Straight Leg Deadlift 145x8x3

051320

(am)
3.11 Miles
To Lengths at sub 09:00 Pace

Arm Circles
Hanging Pinch x6x3
Eccentric Loading Pull Ups
Thumb Around :03/:03x1x2
Thumb Over :03/:03x1x2
Trunk Rotations (Standing, bent, box) x6x4

(pm)
Arm Circles
Runner's Stretch x:45x2
Curled Headstand x:30x2
Piked Handstands x:30x2
RVS Neck Bridge x:12x2
Piked HS Taps x8x2
Headstand x:30x2

3 Rounds
5 Piked HSPU
5 Band Row Holds #50x5x3

Band Curls x8x3
Abs x60

050820

(am)
2.23 Mile Walk
#irunwithmaud

(mid afternoon)
Fst workout in

050720

(am)
3 Rounds
10 Hand Release Push Ups
10 Supine Trunk Rotation (ft up + Knees bent)
3 Rounds
15 Toeing Shoulder Circles Each Way
30 Multi-Directional (Hydra) Crunches

Death by Step Master
1 Sigma Single Foot Balance (each side :10)
1 Zombie Squats
2 Sigma Single Foot Balance (each side :10)
2 Zombie Squats
... up to 5

(late morning)
Piked HSPU x5x6
Walk 1 Mile
Dips x5x3
Walk 1.23 Miles
( #irunwithmaud )
Chins x3x2
Hanging Scaption x6x3

Grab groceries and walk home.

(pm)
2 Rounds
20 Quick Band Squats
20 Band Curls
20 Band Deadlifts

050420

(am)
2.98 Miles Walk
w
4 Rounds 15 Bulgarian Split Squats

(mid afternoon)
30 Toeing Arm Circles
:45 Runners Stretch
Standing Twists

3 Rounds
10 Deep Squat Rock the Boats
(for 6-step)
10 Piked HSPU
10 Rotations

3 Rounds
10 50Lb Band BOR
10 Spider-Man Side Lunges
(less scaled)

1 Round
1-1-2
"Groove Me" by Guy
(Rt foot/Hip weak)
Immediately into
1 Round
"You're Not My Kind of Girl"
New Edition

040320

(pm)
Bilateral 25Lb Band Row x20x3
25Lb Band Curl x15x3
Gripper 60Lb x 15x3

050320

(early am)
Walk 4.2 miles leisurely
Light lower body stretching + Shoulder Mobility

(before noon)
2 Rounds
00:42 Piked HS Hold
20 Tip Toeing Arm Circles
20 25Lb Banded Upright Row
00:42 Seated Glute + Scap Activation Hold


2 Rounds
20 Banded OH Squats (barefoot)
20 (total) Piked HS Head Taps
20 (total) L-Sit Over Ball Swivel (OBS + Assisted No Palm)

042620

(pm)

.5 mile walk in the rain

20 Arm Circles 

:45 Squat Stretch 

20 Single O-Band Pull Apsrts 

2 Rounds 

20 DBL O-Band Pull Apsrts 

20 Band OH Squats 

2 Rounds

20 DBL O-Band Supinated Pull Down 

20 40# Vest + DB F Squats 

2 Rounds 

20 3x O-Band Standing Twisted Row

15 5"  Target (Single Leg) Touches

2 Rounds 

20 3x O-Band Standing Incline Press 

15 50# Purp Band Deadlift

Cool Down 06:00

Sent from my iPhone

042620

(pm)

.5 mile walk in the rain

20 Arm Circles 

:45 Squat Stretch 

20 Single O-Band Pull Apsrts 

2 Rounds 

20 DBL O-Band Pull Apsrts 

20 Band OH Squats 

2 Rounds

20 DBL O-Band Supinated Pull Down 

20 40# Vest + DB F Squats 

2 Rounds 

20 3x O-Band Standing Twisted Row

15 5"  Target (Single Leg) Touches

2 Rounds 

20 3x O-Band Standing Incline Press 

15 50# Purp Band Deadlift

Cool Down 06:00

022420

(midday)

Garage 

Arm Circles

Squat Stretch

Dynamic Run Warm Ups 

16 Walking Lunge 

4 Rounds

16 20Lb Vest Walking Lunge 

20 20Lb Kneeling DB OHP 

Or

20 20Lb Kneeling DB OH Ext

- then

16 Walking Lunge 

Extra Left Arm Set of 

20 20Lb Kneeling DB OHP 

4 Rounds 

5 4  Orange Band Single Arm  MU Pull Down 

(hard to grip and control)

4 Tuck Jumps 

Or

4 Broad Jumps (45-55")

4 Rounds 

8 2 Band 1/4 Sq and Twist

:30 Handstands (facing out)

3 Rounds 

3 Tempo Eccentric HSPU (:05)

Rest as needed (+02:00)

042120

(pm)
Loosen Up

4 Rounds
5 Piked HSPU
8 50Lb Band BOR
8 50Lb Band Shrug
24 3-Way Crunches

4 Rounds
5 Hindu Squats for Quality
5 Tempo Push Ups (:03/:01/:03/:01)
8 25Lb Band Curls
8 25Lb Band Upright Rows

041520

(am)
5400 Steps

(midday)
Apartment WDW
Arm Circles
2 Rounds
:18 Piked Handstands
20 Tahitian 2-Step
4 Rounds
5 Piked HSPU
Kid-n-Play or Chubb 2-Step
2 Rounds
5 6-Step Beach Chairs
Def 1-2-1-2
2 Rounds
5 6-Step Squat + Leg Hook
Def 1-2-1-2

(later pm)
Garage
4 Rounds
8 3 Band Standing Twisted Row
8 50Lb Band BOR
8 25Lb Band Upright Rows
8 Tuck Jumps

4 Rounds
8 3 Band Standing Alternating Horizontal Push
8 Jabs
8 Slip(3)+Hooks

3 Rounds
8 25Lb Band Curls
8 Right Hands (2)

042120

(am)
Walk 2.85 Miles

(pm)
2 Rounds
:45 Bridge
15 Simple Rotation
30 Curl Ups
3 Rounds
6 One Leg Supported Airplanes
15 Quadruped Pinch
Or
15 No Palm Quadruped Pinch
:15 No Palm Plank
Wrist Stretches
Arm Circles
Wrist Circles
:30 Squat Stretches

042220

(am)
Walk 3.1 Miles
10 Dislocates
15 Band Pull Apsrts
Front Squat Prep x8x4
20 Arm Circles
Spider-Man Side Lunges (supported) x6x4
20 Toeing Arm Circles

O41720

(midday)
Walk 2.85 Miles
Sit still 08:00

Arm Circles
Dynamic Run Warm Ups
Knee Hugs Walk, Butt Kicks, Skips
(some cramping right Hip)

4 Rounds
4 Broad Jumps
20 20# Kneeling DB OHP
20 20# Kneeling DB OH Tricep Ext
(DB work with focus on torso and posture)

6 Rounds
5-6 (:05/:05/:03) Kneeling 3 Band MU Pull Down
4 25' Run to Lateral Stop
(hard to stop to the right)
OR
4 25' Skip for Height

Main Event:
3 Rounds
3 00:04 Eccentric HSPU
Long Standing Hambstring Stretch

*MU = Muscle Up (prep)

041520

(am)
5400 Steps

(pm)
Apartment WDW
Arm Circles
2 Rounds
:18 Piked Handstands
20 Tahitian 2-Step
4 Rounds
5 Piked HSPU
Kid-n-Play or Chubb 2-Step
2 Rounds
5 6-Step Beach Chairs
Def 1-2-1-2
2 Rounds
5 6-Step Squat + Leg Hook
Def 1-2-1-2

(later pm)
Garage
4 Rounds
8 3 Band Standing Twisted Row
8 50Lb Band BOR
8 25Lb Band Upright Rows
8 Tuck Jumps

4 Rounds
8 3 Band Standing Alternating Horizontal Push
8 Jan's
8 Slip(3)+Hooks

3 Rounds
8 25Lb Band Curls
8 Right Hands (2)

041320

(am)
Arm Circles
3 Rounds
15 Push Ups
15 Scap Squeeze (3 angles
90/60/30 Jump Rope

(pm)
2 Rounds
15 2 Band Standing Twist
15 2 Band Pull Apsrts
15 OH Squats
2 Rounds
15 2 Band(per) Pull Down
15 Lunges
2 Rounds
15 2 Band(per) Pull + MU Squeeze
15 50Lb Band RDL
2 Rounds
15 50Lb Band Curl

041220

am...
8,100 steps

pm...
Arm Circles
Wrist Circles
Squat Holds (rt knee wonky)
Roll

2 Rounds
:24 Piked HS
20 Squats
4 Rounds
8 Piked HSPU to 4"
15 One-Foot Tags to 10"
4 Rounds
4 6-Step Beach Chairs
:12 Sigma Stork
4 Rounds
:12 No Palm Plank
Stretch Hip
2 Rounds
12 60Lb Gripper at Arm's Length

040720

Workout 1:
(am)
7200 Steos
4x 15 21" Step Ups

Workout 2:
(5:30pm)
4 Rounds
5x Spider-Man Side Lunge
5x 6-Step Hans Switch

4 Rounds
10x BOR 50Lb Band Row
10x Lunges (To)

4 Rounds
10x One-Leg Floor Touch
10x 2-Orange Band Horiz Rear Fly

Conditioning;
2 Rounds
15x Seated 50Lb Band Row
15x Straight Leg Lift (Palm Up)
2 Rounds
10x 50Lb Band Curl
:24 Seated Banded Hip Abduction

040620

Workout 2:

7150 Step Walk (11:30am)

Workout 3:

(7:00pm)

2 Rounds 

10 Rocking Heels over head 

10 Rocking Table Tops

2 Rounds 

:30 Straddle  Stretch

Palm Up Rocking L-Sit (butt down)

2 Rounds 

Heels over head 

Asymmetric Single Oalm Plank 

6- Step Drills;

5?Rounds 

3 x 1-6 (walk throughs)

Strength (Upper):

5 Rounds 

5 Piked HSPU to 4" Mat

Rest as needed (00:45+)

Conditioning:

2 Rounds 

10 25Lb Band Curls + 1 ISO 

10 Push Ups 

2 Rounds 

25 Ab Curl UPS

10 60Lb Gripper +1 ISO 

Showers

040620

Warm Ups
Single Arm Circles
Qui Gong Push Pull

2 Rounds
:12 Periscope Wrist Plank
:24 Runners Stretch
6 Rocking Switch

2 Rounds
12 Rocking "Runners" Plank
6 Switch + Leg Wrap
3 6-Step Balance

6- Step Drills;
3 Rounds
3 x 1-2-3
3 x 6-Step Balance/ Wave

2 Rounds
5x 3-4
5x 3-4-5

General
2 Rounds
20 Barefoot OH Squats
:36 Piked Handstand

Hero Workout Arnie

With a single 2 pood (32 kg) / 1,5 pood (24) kettlebell:

• 21 turkish get-ups, right arm
• 50 swings
• 21 overhead squats, left arm
• 50 swings
• 21 overhead squats, right arm
• 50 swings
• 21 turkish get-ups, left arm

Full Body March-May

Day 1.

Head Stands

Power Snatch 

Snatch Pulls (volume) 

2 Rounds 

15 DB Side Press or Cable Fly 

15 Lunges (To)

15 Horizontal Pull Ups 

15 Tuck Jumps 

15 Machine Dips 

15 Side Step Ups 

15 Heavy Hammer Curls 

(Row)

Day 2. 

Pre-Game:

Hanging Scap Pinch *8-10*4

Handstands *8-10:00

Meat & Sweet Potatoes 

Squat Clean *4*4

Front Squat *4*4

Chin Ups *4*4

Russian Leg Curls *4*4

Farmers Walk 100m*3

(Jog)

Day 3. 

Fatnastics:

Pull Ups 

Head Spins and Shoulder Rolls

Single (& double?) Sensations 

Snatch Singles 75-85kg

Jerks 6, 5, 4, 3, *2*4

Rack Pulls *2*5

Timed Holds 00:24-36

(jump rope) 

Joshua Peters
Strength to Spare
All Social: strengthtospare
joshuapeters.art

010220

Snatch #95 *3*2, 115*3, 135*2*4

Clean 115 *3, 155*2, 175*1, 185*1*4

Front Squat #135*3, 185*3, 205*2, 215*2*4

BB Thruster #45*2

OH Squats 44*10*2

Tuck Jumps *8*5

Still 04:00

Stretch

All Social: strengthtospare
joshuapeters.art