Veterans Day, Pelican Public Service Announcement

Squatober 30th! The END And just like that Squatober has come to an end. I finished with a +11.5% PR and ,thanks to eating #Paleo all month, lost 11lbs of body fat. Good riddance. Back Squats IS my Cardio 😁 Thanks to the #31days crew for following along! Next up? Planksgiving of course 🤪

Squatober 29th, #31days Easy day BATTLE: "Trickle Charge" A) 3 × 5 BACK SQUAT @ 55% B) 4 ROUNDS: 10 DB Lateral Raise 10 RKBS 25 M Farmers Carry INTERRUPTOR @ Min 20 TABATA × 2 A) Arch/Hollow Hold (alternate each round) B) High Plank/Low Plank (alternate each round) *After TABATA: finish workout, foam roll or slow row, bike, jog (don't do too much!.... we are slowing down to get ready to PR) RECOVERY: Steak, 30 min walk, High level of Sleep

Squatober 28th, #31days Goooood Mirnin’ STRENGTH 1: Snappy Strong *move weights FAST & SNAPPY 5 ROUNDS: 2 BACK SQUAT @ 70% 3-6 SLOW STRICT CHIN UPS • STRENGTH 2 5 ROUNDS: 3 BENCH PRESS @ 70 % (Be "snappy") 5/arm one arm DB ROWS BATTLE: in time remaining AMRAP; 15 HEAVY OH TRICEP EXTENSIONS 10 RKBS

Squatober 27th! #31days Short on time this am and only could get through the squats and chins. BUT..was able to put up some good numbers 👍🏼 STRENGTH: "The Dress Rehearsal" 10 Total Sets: SKIT 1: #1: 5 reps @ 60% #2: 4 reps @ 70% #3: 3 reps @ 80% #4:2 reps @ 85% #5:1 rep @ 90%** SKIT 2: #6: 3 reps @ 82% #7:2 reps @ 88% #8:1 rep @ 93% ** SKIT 3**: #9:2 reps @ 90% #10:1 rep @95% BATTLE: in time remaining A) 5 × 5 BENCH PRESS @ 70% *rest as needed between sets B) 4 x 3-6 SLOW STRICT CHIN UPs *chest to bar-full range of motion C) AMRAP (if time) 10 PUSH UPS 10 BICEP CURLS RECOVERY: 30+ min walk, SLEEP DEEP

Squatober 25th! #31days 3 hour walk along a river walk Squatobers got me feeling like….

Squatober 24th, #31days Another week done! BATTLE: Cool Down the Biscuits A) 5 ROUNDS: 5 BACK SQUATS @ 65% 25 M FARMER'S CARRY @30-40% Bodyweight/hand) *rest as needed between sets B) 4 ROUNDS: 5 BB RDLS 10/leg WALKING Bodyweight LUNGE *rest as needed between sets C) EMOM (in time remaining) 10 RKBS RECOVERY: Protein, Walk 30 min, Heavy Sleep

Squatober 23rd! #31days More fun BATTLE: Pressure Cooking (again) (35+) "Check yourself, cause we are about to stare adversity right in the face"- Sorinex A) Warm up BACK SQUAT to 80% doing sets of 3 BACK SQUAT @ 80% Perform as many sets of 2 REPS as possible in 10 MIN B) Warm up BENCH to 80% doing sets of 3 BENCH PRESS @ 80% Perform as many sets of 2 REPS as possible in 10 MIN C)* IF TIME REMAINING: * AMRAP: 5 BB BENT OVER ROWS 15 SKULL CRUSHERS 15 DB REAR LATERALS RECOVERY: EAT! Food is fuel, Heavy Sleep, Walk 30+ min

Squatober 22nd, #31days Managed both A& B. Old school bicep curls. Not really my thing …but maybe it should be 😏 BATTLE: Hard Hat & Work Boots (35 min) 7 ROUNDS: 3 BACK SQUAT @ 70% 3 DB BULGARIAN SPLIT SQUAT @ light to mod weight *rest as needed between sets BATTLE: Cont'd YOU DECIDE: Choose A or B to complete. If time, begin the other. A) 5 × 3 DEADLIFT @ 70% B) 4 ROUNDS (If time remaining): 5 DB RDLs 10/arm DB Concentration Curls 20 Lying DB Flys RECOVERY: Eat, Walk, Sleep

Squatober 21st! #31days This was a fun one. BATTLE: The Pressure Cooker 1. Quick Warm up BACK SQUAT to 75% w/ sets of 3 BACK SQUAT @ 75%. Perform as many sets of 3 REPS as possible in 10 MIN. 2. Quick Warm up BENCH to 75% BENCH PRESS @ 75% Perform as many sets of 3 REPS as possible in 10 MIN 3. AMRAP (In time remaining) 3-6 Slow STRICT CHIN-UPS 20 Banded TRICEP PUSH DOWNS 20 DB SHRUGS 10 PUSH UPS RECOVERY: extra meat, 30 min walk, sleep like a bear

Squatober 20th, #31days I neeed a cold plunge BACK SQUAT: E2.5MOM x 4 (10) Back Squat for load: #1:7 reps @ 60% #2:7 reps @ 65% #3: 7 reps @70% #4:7 reps @ 72% BATTLE: the Forgotten Reps (approximately 25 min) 4 ROUNDS: 9 BENCH PRESS @ 55%, 60%, 65%, 70%) 9 BB BENT OVER ROWS *rest as needed between sets 3 ROUNDS: 11 DB REAR LATERAL RAISE 11/leg DB REVERSE LUNGES 11 DB RDLs *rest as needed between sets FINISHER (If time remaining) AMRAP: 13 Skull Crushers 13 Bicep Curls *rest as needed between sets RECOVERY: 30 min. walk, Deep Sleep