update on my workouts and approach: - learned how to use ab-wheel to have some results, - bulgarian bag spins are good, almost like running in place & boxing, - halos and around the worlds actually do work. and it's not just for warmup, - coach Luka have combined calisthenics with kb's better than I did, so I'm doing it his way(ladders), - Dan's ABC are perfect as 'something' on days when I'm unable to do a full metcon workout, - I've started exploring emoms... they don't take that much time and give good results, - bulgarian bag ground drills give me similar feeling to rolling with someone, - coach's one plate wrestler's workout is awesome, will be doing it, - trx and clubbell have been only catching dust lately, - started learning turkish getup and I like it, it's hard - will be doing it Wed: 6 min emom - 1ea single 24kb (clean+thruster+row), 3x10 swing, 6ea around the world, 2x(3ea halo), 3x goblet ohp, burpee ladder 1-5, heavy resistance band: chest presses (3x to failure), rows 1 set to failure, Thur: floor goblet press, pullover (both to failure) 2xAbc, 8x ohp, bulgarian bag 3x 8 ea spins, light res. band T,Y,I, face pull, 2rnds of rings pushups drop set, Fri: [pushup, pull-up, squat]- ladder (1,2,3), 3x10 swings Sat: stretching 10s+5s+5s bridge hold, 4x5s L-sit hold, 20s ea twist hold, MC6HC Upper 9 phase 1, 2 rnds kb 24+22, 1ea tgu kb 22 Sun: wrestling with kids - games, triangles, armbars, chokes, Mon 2x5 single arm swing, 4ea halo, 8x dl, 5xABC single kb 22, Tue: 11 am - MC6HC Upper 9 phase 2, 2 rnds kb 16+16, evening: bulgarian bag- 5 cleans, 8+8 spins, emom 10 min [3x clean, 2x jumping lounge-press, 2x seoi-nage, 2x squat], Wed: 5ea snatch, 2x goblet walk on stairs (up and down) w/kb 24, MC6HC Lower 9 phase 1, 3 rnds kb 24+22, 3x10 heavy rb rows, 3 rounds of ab wheel, 2x5 seio-nage drills with rb,

02092026 AM AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM LIT Axis Resistance Bands x 10 Min. 55 Sec. 9935 lbs., 272 Reps Each 3 Sec. Hold at Top, 10 Min. 36 Sec. Time Under Tension, 41 Cal. Included all banded exercises: high pulls, low pulls, lat pulls, front raises, side rotations L and R, curls, chest press, chest fly, punches, OH triceps extensions. Heavyhands 2 DB 6 lbs. x 0.43 Miles in 12 Min. (4608 lbs.). Shinbox Switch Twist x 1 Min. (450 lbs.). Wrist Push Up x 4, no rest, Wrist Plank x 30 Sec. (3400 lbs.) TactFit Yoga 6 Exercises x 1 Min Each: Standing Forward Fold, (1500 lbs.), Twisted Chair R & L (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.), After Supper (Finger Extension Black Web x 30 with 3 Sec. Hold On Each Rep) x 2 Each (18000 lbs.). Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Isometric Grip L 57 lbs. x 6 Sec. (342 lbs.), 60 lbs. x 6 Sec. (360 lbs.) + R 53 lbs. x 6 Sec. (318 lbs.), 57 lbs. x 6 Sec. (342 lbs.). Squegg Isometric Lumbrical Pinch L 41 x 6 (246 lbs.), 42 lbs. x 6 Sec. (2 52 lbs.) + R 42 lbs. x 6 Sec. (252 lbs.), 41 lbs. x 6 Sec. (246 lbs.). Zynex NMES to Abs x 40 Min. up to 80 mA. Zynex NMES to R Forearm x 10 Min. up to 28 mA. Another 19 flights. Workout Total = 54,651 lbs.

2/06/2026 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. 4. Rope reverse presses – 3 sets of 20 reps – 45 pounds. 2/07/2026 Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. KB pullovers – 3 Sets 15 reps with 35 ds, super stetted with 10 kb flyes -3 sets 2/08/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 2/09/2026 Shoulders 1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds. 2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds 3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds. 4. KB Shrugs with 50, 60 and 70 pounds for eight reps. 5. Spinner bike – 55 minutes 100 bpm. 6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds. 2/05/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps.

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Israeli Special Forces Recruit Entry Level 1: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions II- (EMOM Springing Tripod x 10 (1000 lbs.) + Swinging Plank x 5 (500 lbs.) + Knee Drop Spinal Rocks to Butterfly x 5 (500 lbs.) + Quad Hops to Flat Foot Squat x 5 (500 lbs.) = 2500 lbs. per Round) x 5 = 12,500 lbs. Automatic Exerciser 35 lbs. (equivalent to 2245 lbs.) Health Lift x 10 Sec., brief rest, x Health Lift Hold x 22 Sec. (71,840 lbs.). III- Yoga Cool Down x 1 Min. Each - Drill Bit Cobra (3000 lbs.), Downward Dog (6000 lbs.), Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon both sides (1500 lbs.), Standing Side Bend R & L (1500 lbs.). Another 19 flights. After Supper Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 55 lbs. x 12 Sec. (660 lbs.). Pull 31 lbs. x 12 (420 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 104,109 lbs.

02/07/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 7 flights. PM Another 1 flight.