DEC 23-28

UPPER BODY
1)Seated Calf raises: 10x10
2)Military press:70x4x5/ 55x8
3)Pullups- 5 minute amrap (34)
4a)DB incline chest press: 40x10/8/8
4b)1 arm DB row: 50x8/55x8/8
5)Lateral raises: 3x12(last set a drop set)
6)DB seated clean: 2x10
KB Farmer's walks: 3x60 seconds


LOWER BODY(AT HOME)
1)Bulgarian split squats: 4x8
2a)KB swings: 3x20
2b)DB squats: 25lb x3x12
3)Single leg upper elevated hip thrusts: 3x12
4)Seated band abductions 2x25
5a)Single leg reverse lunge jump: 3x8
5b)Lsit hold: 4x12 seconds

UPPER BODY
1)1 arm DB Snatch: 35x5/40x5/45x5
2)Bench press: 95x5/110x5/115x5/115x5
3a)Handstand pushups: 3x5/ DB press: 30x8+22.5x6
3b)Chinups: 3x8
4a)Cable face pull: 2x15
4b)Ball pike: 3x12
5a)Dips: 2x12
5b)DB bicep curl: 2x20

LOWER BODY
1)Squat: 155x6/165x4/165x4
2)Deadlift: worked up to one rep max of 240
3)Barbell hip thrusts: 135x12/155x10/165x8/135x15
4)Standing calf raises: 10x10
5)Band clams: 2x20
Finisher:
Tabata lunge jumps & double unders

DEC 16-21

MONDAY UPPER
1)Seated calf raise: 7x10@ 50lbs
2)Weighted neutral grip pullups: 15x3x5/ 1x8 (bodyweight)
3)Barbell military press: 70x3x5/65x6+55x4(drop set)
4a)DB incline chest press: 40x3x7
4b)1 arm DB row: 55x3x9
5a)DB lateral raises: 1x15/ 1x8+4+3(drop sets)
5b)DB seated clean: 2x12
Finisher: 30 second farmer's walks w/ dumbbells+15 reverse crunches on bench , 3 rounds
Handstand practice

WEDNESDAY LOWER
1)Standing calf raises: 8x10
2)Back squat: 135x4/155x4/165x4/135x8/Front squat 95x12
3)Bulgarian split squats: 25x3x8
4)BB hip thrusts: 135x8/155x8/155x8/135x15
5a)Back extension: 2x12
5b)Lsit hold: 3x12 seconds
6)Seated band abductions and band walks

FRIDAY UPPER
1)Barbell hang power snatch: 5x3
2)Close grip bench w/gripz: 85x6/95x6/105x6/6
3a)Handstand pushups: 2x5/ DB overhead press: 30x2x8
3b)Pullups: x7/6/ Chinups: 2x8
4)Cable face pulls: 3x12
5a)Bar dips: 2x12
5b)DB bicep curls: 2x15/ 1x20 cable rope curls
Handstand practice

SATURDAY LOWER
1)Deadlifts 175x3/195x3/205x3/205x3/185x3
2)Glute ham raise 3x5
3)Leg press 2x20
4)Single leg foot elevated glute bridge 3x12
4)Band clams 2x20
Finisher:
10 hanging leg raises
20 walking lunges(each leg)
30 double unders
3 rounds

Dec 2-7

MONDAY UPPER
1)Clean and jerk practice w/105lbs/ strict press: 75x4/75x5
1b)Standing calf raise: 7x10
2a)Handstand pushups to mat: 6/6/5/5
2b)Ring pullups: 9/7/7/7
3)1 arm DB chest press: 40x8/45x6/6/6/40x9
4)Lateral raise: 3x12(last set drop set)
5)DB seated cleans: 2x10-12
Finisher:  30 battle rope slams + 10 second Lsit hold, 5 rounds

WEDNESDAY LOWER
1)Seated calf raises: 6x10 (trying to get these things to grow by doing them 1st in my workout)
2)Back squats: 135x6/155x5/165x5/175x3
3)Front squats: 115x6/95x10
4)High step ups: 20x3x8
5)Barbell hip thrusts: one warmup set, then 135x30 (as many as possible in 90 seconds)
6)Back extensions: rest pause set x40
7)Cable abductions: 2x12
8)Reverse crunches: x15/12/10/10
http://instagram.com/p/hghd_3lCjR/


FRIDAY UPPER
1)1 arm DB snatch: 45x3x5
2)Close grip bench press: 85x6/95x5/110x6/110x6/100x8
3a)Chest supported dumbbell row: 30x10/35x10/40x8/40x8
3b)1 arm overhead press: 35x6/30x8/25x9/25x9
4a)Seated dumbbell hammer curl: 3x12
4b)Cable pushdown: 2x12-15
5)Pullaparts x50
Handstand practice-got about a 25 second hold today, the longest I've ever gotten! :)


SATURDAY LOWER
1)OH squats 2x65x10
2b)Bounds 3x5
3)Conventional Deadlifts: 135x5/155x5/175x3/195x1/205x2/210x2/215x2/215x2
4)Angled leg press: 2x20
5)Single leg foot elevated glute bridge: 3x12
Finisher:
8 hanging leg raises
12 Bulgarian split squat jumps
12 KB swings
4 rounds

Nov28-Dec2

UPPER
1)Clean + push press 105x4x3
2)Handstand pushups: 4x5
3a)1 arm DB chest press: 40x8/45x7/7/6
3b)Wide pullups: 8/8/7/ neutral grip: 2x8
4)Lateral raises: 2x12+drop set
5)Bentover lateral raise: 2x12
Finisher: FArmer's walks x40 seconds(4x) + 30 double unders(5x)


LOWER
1)Standing calf raise: 6x10
2)Back squat: 155x3x5
3)Front squat: 115x6/95x10
4)BB hip thrust: 135x3x12/ single leg x10
5)Walking lunges: 35x3x10
6)Glute kickback machine: 2x12
7)Seated band abductions: 2x30
8)Reverse crunch on bench: 3x12


UPPER
1)1 arm DB snatch: 45x3x5
2)Bench press: 115x3x5/105x8
3)1 arm OH press: 35x6/30x6/25x8/20x10
4)T-bar row: 55x10/8/45x8/8
5a)Cable pushdown: 2x12
5b)DB hammer curls: 3x10/ last set drop set
6)50 pullaparts
handstand and front lever practice

LOWER
1)Bounds 3x5
2)Seated calf raises 6x10
3)Conventional Deadlifts: 175x3/195x3/205x3/175x5(sumo)
4)Glute ham raise: 3x5
5)Single leg hip thrusts 3x12
6)Cable abductions: 2x12
Finisher:
 10 single arm KB swings
 10 lunge jumps/leg
 10 Ball pikes
 4 rounds

Nov21-26

MONDAY UPPER BODY
1)Clean and jerk
2a)Handstand pushups: 6-5-5-5-5
2b)Standing calf raise: 6x10
3a)1 arm DB chest press: 40x10-10-8-8
3b)Wide grip pullups: 7-7-7-/chinups x8
4)Lateral raises: 3x12
5)Bentover lateral raises: 2x15
Finisher: Farmer's walk x 40 seconds + Reverse crunches x 10

WEDNESDAY LOWER BODY
1)Seated calf raises: 6x10
2)Back squat: 135x6/155x6/165x6
3)Front squat: 95x2x10
4)Single leg squat to bench: 15x8/6/6
5)BB hip thrust: 135x12/155x8/8/8
6)Back Extensions: 2x15
7)Hanging leg raises: 4x8
8)Band seated abductions: 2x20

FRIDAY UPPER BODY
1)Barbell hang power snatch:80x 5x3
2)Bench press: 105x5/115x5/115x5/ 105x8
3a)1 arm overhead KB press: 30x4x8
3b)Chest supported T-bar row: 55x8/50x8/45x10/10
4a)DB bicep curls: 2x12 (last set drop set)
4b)Tricep pushdown: 2x12
5)Pullaparts x50
Front lever practice

SATURDAY LOWER BODY
1)Overhead squats 65x8/8
1b)Bounds: 3x5
2)Conventional deadlift: 175x3/195x3/205x3/205x3/185x5
3)Single leg foot elevated glute bridge: 4x10
4)Band clams: 2x15
Finisher:
25 rope slams
12 KB swings
10 lunge jumps/leg
10 second L-sit hold
4 rounds

Nov 11-16

MONDAY UPPER BODY

1)Clean and jerks: worked up to 130x1 

(the heaviest I've cleaned or jerked in a LONG time....like, years!)
Calf raises between warmups 6x10

2)Handstand pushups: 5-4-3-3-3-3-3

3a)Wide grip pullups: 7-6-6-6/ chin-ups x10

3b)DB chest press: 45x 8-8-8-8

4)Lateral raises: 2x12/ 1x8/6/6 (drop sets)

5)Bentover lateral raises: 2x12

Finisher: 5 rounds of :

25 rope slams + 30 double unders

WEDNESDAY LOWER BODY
1a)Glute ham raise 3x6
1b)Squat jumps 3x6
2)Seated calf raise 5x10
3)Back squat: worked up to 155x2x5
4)Step up: 30x 3x8
4)Hip thrust:135x12/145x10/155x8/8
5a)Reverse hyper: 3x15
5b)Hanging leg raises: 4x8
6)Seated band abductions 2x30

FRIDAY UPPER BODY
1)1 arm db snatch: 40x5/45x4/45x4
2)Bench press: 120x3/120x3/105x8
3a)1 arm DB oh press: 35x6/30x6/ 25x8/8+6(drop set)
3b)Chest supported row: 35x3x10
4a)DB bicep hammer curls: 2x12
4b)Cable pushdowns: 2x15
5)Pullaparts x50
handstand practice

SATURDAY LOWER BODY
1)Box jump 3X5
2)Trap bar deadlift: worked up to 220x3, then  200x5
3)1 leg glute bridge: 3x12
4)Goblet squat: 45x2x20
5)Band clams: 2x15
Finisher -15 KB swings
                10 lunge jumps/per leg
                12 ball pikes
                 3x





 

Nov 4-9

MONDAY UPPER
1)Push press 5x3
2)Weighted neutral grip pullups 4x5
3a)Pushups(feet elevated) 4x10
3b)Tbar rows 4x8
4a)Tricep pushdowns 3x12
4b)EZ bar drag curls 3x12
Finisher: offset Farmer's walks x4 sets + Lsits


WEDNESDAY LOWER
1)Glute ham raise 3x6
1b)Squat jump 3x6
2)Front squats: 125x5/5/95x10
3)Reverse single leg lunge from low box: 30lbs x3x8
4)Barbell hip thrusts: 135lbs x3x12
5a)Standing calf raise machine: 4x10-15
5b)Reverse hypers 2x15
6)Cable abductions 2x12
7)TRX ab pikes: 3x12

FRIDAY UPPER
1)Snatch practice: 75x 5x3
2)Bench press: 95x5/105x5/115x5/120x5(PR!)
3a)1 arm row: 50x8/60x8/65x7/55x10
3b)Overhead dumbbell press: 35x6/30x8/25x10/25x8+drop sets
4a)DB seated cleans: 3x8-10
4b)Lateral raises: 3x10-12
Front lever practice

SATURDAY LOWER
1)Box jump 3x5, worked up to 30" box
2)Trap bar deadlift: worked up to 220x3
3)1 leg glute bridge (upper and foot elevated): 3x10
4)Band clams: 2x15
4 rounds of :
24 1 arm overhead walking lunges
12 kettlebell swings
20 seconds battle ropes

October 28-Nov2

MONDAY UPPER
1)Weighted pullups: 15lbs x 5x5
2)Push press: 105x5x3
3a)DB chest press: 45x3x8
3b)Bentover barbell row:  100 x4x8
4a)EZ bar drag curls: 3x12
4b)Tricep pushdowns: 3x10
Finisher: 1 arm overhead carries + 30 double unders between each arm, 3 rounds

MAX chin-ups-16

WEDNESDAY LOWER
1a)Glute ham raise 3x6
1b)Squat jump 3x6
2)Front squat: 95x5/115x3/125x5/5
3)Barbell hip thrust: 135x12/145x10/155x8/8
4)Single leg reverse lunge from deficit: 30lbsx3x8/ Bulgarian squat 1x20
5a)Standing calf raise machine: 3x10/ 1x15
5b)Reverse hypers: 2x15
6a)KB swings: 50x3x15
6b)Reverse crunch/dragonfly: 3x10
Monster/sumo walks 2x10-12 each

FRIDAY UPPER
1)Hang power snatch: 75x3x5
2)Bench press: 115x5/5/4/ 95x12
3a)DB overhead seated press: 30x8/35x6/30x8
3b)1 arm DB row: 45x8/55x6/65x6/55x12
4a)TRX face pull: 3x12
4b)Lateral raises: 3x12
6->1 Ring pushups + kipping pullups

SATURDAY LOWER
1)Box jump 30" x5/ 36"x1
2)Overhead squat: 45x10/65 x10
3)Deadlift: 180x3/200x3/210x3
4)Glute bridge foot elevated, single leg: 3x12
5)Band clam raises: 2x15
6)Hanging leg raises 4x8
Finisher: Treadmill sprints, because the Prowler was gone! 12-15 second sprint, about 60 second rest

Oct 21-26

MONDAY UPPER
1)Weighted neutral grip pullups: 4x5 w/15lbs/ 1x8 bodyweight
1)Push Press: 105x3/3/3/ Push jerk: 115x2/2
3a)DB chest press:45x8/8/8
3b)Bentover barbell row: 80x10/90x10/100x8
4a)EZ bar drag curls 3x12
4b)Rope pushdowns 3x12
5)Pullaparts x50
Finisher: Battle ropes-20 seconds on, 40 seconds off(approx.) x5 rounds
Front lever practice


WEDNESDAY LOWER
1a)Ball leg curl 2x12
1b)Squat jumps 3x8
2)Front squat: 115x3x5
3)BB hip thrust: 155x3x8
4)Reverse single leg lunge from deficit: 30(each hand)x3x8/Bulgarian split squat 1x20
5a)Reverse hyper: 3x12
5b)Standing calf raise machine: 5x10-12
Finisher: 15 KB swings + 8 hanging leg raises, 4x


FRIDAY UPPER
1)Hang power snatch: 80x3/4/4/4
2)Bench press: 95x5/105x5/115x5/115x5/95x10
3a)HSPU 2x5/ OH DB press: 35x5/ 30x6/ Drop set 30x6/27x4/25x3
3b)1 arm DB row: 60x8/8/ 55x10
4a)TRX "W"row: 3x12
4b)Lateral Raises: 3x12
Ring pushups + bar chin-ups 5-->1-->5


SATURDAY LOWER
1)Box jump 3x5/ OH squats
2)Sumo Deadlift 195x3/3
3)1 leg glute bridge: 3x12
4)Band clams: 2x15
Prowler push x12 seconds 160lbs x6, Farmer's walks x4

October 14-19th, 2013

MONDAY UPPER
1)Weighted neutral grip pullups: 4x5 w/15lbs
2)BB push press: 85x3/95x3/105x3-3-3
3a)DB chest press: 45x6/45x6/40x10
3b)1 arm DB row: 60x6/60x6/55x10
4a)EZ bar drag curls: 3x12
4b)Tricep pushdowns: 3x12
5)Pullaparts x50
Offset farmer's walks(~45 seconds, 50lb & 60lb) + L-sits x4
Handstand practice

WEDNESDAY LOWER
1a)Glute ham raise: 3x6
1b)Vertical jump: 3x6
2)Front squat: 115x6/6
3)BB hip thrust: 145x10/155x8/8
4)1 leg reverse lunge with dumbbells: 30x8/8/8
5a)Standing calf raise
5b)Hanging leg raise: 3x8
6)Band clam raises: 2x15
Finisher: Kettlebell swings, 4x15 w/50lbs

FRIDAY UPPER
1)BB hang power snatch: 5x3 w/80lbs
2)Bench press: 95x5/105x5/110x5/5/
3a)Handstand pushups: 2x5/ DB overhead press: 30x8/7
3b)DB chest supported row: 30x10/10/ Wide grip pullups: 2x7
4a)TRX face pull 3x12
4b)DB lateral raise 3x10-12
5 minute burpee pullups, amap: 35

SATURDAY LOWER
1)Box jumps: 3x5  /OH squats warmup
2)Trap bar deadlift: cluster sets, 5x1 with 20 second rest, 2x w/200lbs
3)Single leg glute bridge: 3x10
4)Seated band abductions 2x30
Finisher: Prowler pushes @140lbs
15 seconds, 60 second rest, 8 rounds

Sept 30-Oct 5

MONDAY UPPER
1)Hang power clean + push press: 95x5 (5 hang cleans, then 5 push presses) x3 sets
2a)Handstand pushups: 5x5
2b)Ring pullups: 8-7-6-5-4-3-2-1
3a)DB chest press: 3x10 w/40lbs/ Pushups 1x12
3b)DB chest supported row: 30x10/10/12/12
Finisher: Farmer's walks x45 seconds+Ring Lsit holds x10 seconds, 3x


WEDNESDAY LOWER
1)Overhead squats: 2x8
2a)Trap bar deadlift: 180x5/190x5/200x5
2b)Jump squats(between deadlift warmups): 3x6
3)Barbell Bulgarian split squats: 3x10 w/50lbs
4)Barbell hip thrusts: 3x10 w/135lbs / Single leg hip thrust 1x10
5a)Reverse hypers: 2x15
5b)Calf raises: 4x12-15
6)Hanging leg raises: 3x8
*75 Double unders(consecutive)
Finisher: 100 walking lunges

FRIDAY UPPER
1)Barbell hang power snatch: 80x3/3/3 - I am stuck at this weight!!!
2a)DB standing overhead press: 35x7/35x6/30x8/25x8 +4 push press
2b)Chinups: 3x9
3)Dips: Giant set to 30 reps
4a)Cable face pull: 3x12
4b)EZ bar drag curls: 3x12
5)Lateral raises: 15x12/12x12/ Drop set-x10/6/6 decreasing weight
Front lever practice
*20 second handstand hold

SATURDAY LOWER
1)Glute ham raise: 3x6
2)Squats: 3x5 w/155lbs
3)Single leg glute bridge: 3x10
4)Side lying clams with band: 2x15
Finisher: Sled push- 140lbs x15 seconds, 1 minute rest, 10x

Next week will be a deload!

Sept 23-28

MONDAY UPPER
1)Clean and press practice: 115lbs, 3x1
2)Push press: 3x6 w/95lbs
3a)Bench press with fat gripz:95x5/105x5/110x4/95x8
3b)Wide pullups: 5 sets of 6
4a)Chest supported T-bar rows:  4x8 w/45lbs
4b)L-sit hold: 4x10 seconds
Finisher:
20 seconds alternating battle ropes
1 arm overhead carry right arm 35lb KB
20 seconds ropes
1 arm carry left arm
20 seconds ropes
1 arm Farmer's walk right arm 50lbs
20 seconds ropes
1 arm Farmer's walk left arm
20 seconds ropes

WEDNESDAY LOWER
1)Jump squat(between warmup sets of deadlifts) 3x6 explosively as possible
1b)Trap bar deadlift: 185x5/5/155x10
2)Bulgarian split squat:  3x8 w/135lbs
3)Barbell hip thrusts:  3x8 w/135lbs
4)Reverse hyperextensions: 3x12
5a)Machine calf raise: 130x10-10-10/110 x 15
5b)Ball pikes: 3x12
6)Seated band abductions: 2x30

FRIDAY UPPER
1)1 arm DB snatch: 40x5/5/45x5/5
2a)Overhead dumbbell standing press: 30x8/8/7/25x9+6 push pres
2b)Chinups: 10-8-8
3a)Dips: 3x10
3b)Front lever tuck hold: 3x10 seconds
4)Cable face pull: giant set x40
5a)Ez bar drag curls: 40x12/12/10
5b)Lateral raises

SATURDAY LOWER
1)Back squat: 155x5/155x5/135x10
2)Single leg hip thrust: 3x10
3)Band clam raises: 2x12
Finisher: sled push + KB swings, 5 rounds

SEPT 16-21

MONDAY UPPER BODY
1)Clean & jerks: 85x3/95x3/105x3/115x1/120x1
2)Strict barbell press: 75x5-5-4/65x8
3a)Close grip bench with fat gripz: 85x5/95x5/105x5-5-5
3b)Wide grip pullups: 5x6
4a)L-sit hold: 4x10 seconds
4b)Tbar chest supported row: 45x8-8-8
Finisher: off-set Farmer's walks w/50&60lbs, 4 sets

WEDNESDAY LOWER BODY
1)Overhead squats(warmup)
2)Trap bar deadlifts: 135x8/155x5/175x5/185x5
3)Bulgarian split squats: 22.5lbs, 3x10
4)Barbell hip thrusts: 115x12/125x10/135x8/8
5)Back extensions: Giant set to 40 reps
6a)Standing calf raise machine: 3x12
6b)Hanging leg raises: 3x8
Monster/sumo walks with band
Finisher: 100 walking lunges(50/leg)

FRIDAY UPPER BODY
1)Barbell snatch: 80x3-3-3
2a)Handstand pushups: 5x6
2b)Neutral grip pullups: x8-8-8-6
3a)Dips: x10-10-8
3b)Modified front lever: 3x10 seconds
4a)EZ bar drag curl: 3x12
4b)Cable face pull: 3x12
5)Lateral raise giant set to 30 reps

SUNDAY LOWER BODY
1)Box jump: worked up to 1 set of 3 high jumps
2)Glute ham raise: 3x5
3)Single leg foot elevated glute bridge: 3x10
4)Back squats: worked up to 145x6/145x6/135x8
5)Side lying clam w/band: 2x12
Finisher: Prowler push+KB swings x12 -4 rounds

Sept 9-14

MONDAY UPPER
1)Clean and press practice- 4x3 w/95lbs
2)Strict barbell press w/fat gripz: 75x4/65x6/65x6+6 pp
3a)Bench press w/fat gripz: 85x5/95x5/100x5/100x5
3b)Wide pullups: 5x6 (last set chinups)
4a)Tbar chest supported row: 45x8-8-6-6
4b)L-sit: 4x10 seconds
Finisher:
1 arm overhead carry(35lbs) + battle ropes(20 seconds) between each arm, 3 rounds

WEDNESDAY LOWER
1a)Jump squat 3x6
1b)Overhead squat 2x6
2)Trap bar deadlift: cluster sets 5x5(x2) w/150lbs
3)Bulgarian split squat: 3x10 w/20lbs each hand
4)Hip thrust: 3x8 w/135lbs
5a)Standing calf raise
5b)Reverse crunches
6)Back extension: giant set to 40 reps

FRIDAY UPPER
1)Barbell snatch: 3x5 w/75lbs
2a)Pullups on rings: x8-6-6-6
2b)Handstand pushups(to mat): x8-6-6-6
3)Dips: Giant set to 30 reps-10-6-5-5-4 (20 second rest)
4a)Face pulls: 3x12
4b)EZ bar drag curls: 3x12
5)Lateral raise drop set
Front lever practice

SATURDAY LOWER
Box jumps-worked up to a set of 3 to a high box
1)Glute hamraise: 4x5
2)Squats: working sets-145x6/135x6/115x10
3)1 leg foot elevated glute bridge: x12-10-10
4)Side lying clam raises: 2x12
Finisher:
Sled push x10 seconds
KB swings x12 50lbs
5 rounds

Sept 2-7

MONDAY UPPER
1)Clean & Jerk practice 105lbs
2)DB overhead press: 27.5lbs x 8-8-7-6
3)Close grip bench: 4x5 w/95lbs
4)Wide grip pullups: 4x6
5)Chest supported T-bar row: 40(added) x8-7-7-7
Finisher:
Farmer's walk x45seconds w/50lbs + hanging leg raises x8, 3x
Handstand practice

WEDNESDAY LOWER BODY
1)Trap bar deadlift: cluster sets 5x5 with 135lbs- 30 second rest between sets, rest 2 minutes & repeat
2)Bulgarian split squat: 3x10 w/40lbs
3)Barbell hip thrust: 3x10 w/115lbs
4)Back extension: Giant set to 40 reps
5a)Standing calf raise machine: 4x10
5b)L-sit 4x10 seconds
Band monster and sumo walks

UPPER BODY
1)Handstand pushups 5x4
2a)Dips: 4x8
2b)Neutral grip pullups: 8-8-8-6
3a)Cable face pulls 3x12
3b)Lateral raise 3x12
4)EZ bar drag curls 3x12
Front lever practice

SATURDAY LOWER
1)Back Squat:145x6/125x8/115x10
2)1 leg glute bridge: giant set to 40 reps each leg
3)Side lying clam raises 2x12
Finisher: 
Sled push x8 seconds + KB swings x12, 3 rounds

Trx ab pike 3x12/10/10

Aug 19-23

MONDAY UPPER BODY
1)Clean and push press: 2x5(85lbs)/2x3 (95lbs)
2a)Bench press: 4x6 w/95lbs
2b)Wide pullups: 6x5
3)Cable face pulls: 3x12
4)Lsit hold on rings: 3x10
Finisher: 15 seconds of battle ropes + 45 seconds of Farmer's walks, 4 rounds

Tuesday: 30 minute fasted walk

WEDNESDAY LOWER BODY
1) Box jumps(worked up to set of 3 to a high box)
2)Single leg front loaded reverse lunge: 65x8/75x8/80x8/80x8
3)Trap bar deadlift(low handles): 2x8 w/135 (first time doing these in months, so I'm pretty weak!)
4)Barbell hip thrust: 3x10 w/115lbs/ 1x10 single leg (bodyweight)
5)Cable abductions: 2x12
6a)Standing calf raise machine: 4x10-15
6b)Reverse hypers: 2x12
Finisher: Tabata kettlebell swings(40lbs) + double unders(that was brutal!)

Thursday: 30 minute fasted walk

FRIDAY UPPER BODY
1a)Ring pullups 5x6
1b)Handstand pushups 4x5
2a)Chest supported DB row: 4x8 w/30lbs(hold at top)
2b)Pushups: 4x10(first two sets feet elevated)
3a)EZ bar curl 3x12
3b)Tricep pushdown 3x12
3c)Bentover lateral raise 3x12
Handstand and front lever hold, 1 arm overhead carries-2 sets
10 minutes low intensity cardio

SATURDAY LOWER BODY:
1a)Squat jumps 4x10
1b)1 leg glute bridge 4x10
2a)Walking lunges 3x10
2b)Ab wheel 3x15

Sunday: 30 minute fasted walk

August 12-17(vacation)

In New York this week, visiting the in-laws!

MONDAY 8/12 UPPER BODY:

1)Overhead barbell press: 75x5/5/5/65x8

2a)1 arm row: 50x8/60x8/52x10/10

2b)Feet elevated pushups: 4x10

3a)Overhand pullups: 6-5-4-3-2-1

3b)Reverse bench crunch 3X12

Finisher-1 arm overhead dumbbell carries x5 

TUESDAY 8/13: 30 minute walk+10 minutes of 30:10 intervals:
burpees, jump rope, mountain climbers

WEDNESDAY 8/14 LOWER BODY:

1)Lying leg curls: 3x10
2)Squat: 3x6 w/135lbs

3)Front loaded single leg reverse lunge: 4x8 w/65lbs

4)Single leg hip thrusts(upper and foot elevated)3x8-10

5)Cable abductions: 2x15
6)Calf raises(single leg) 3x12
7)Hanging leg raises: 3x8-10

THURSDAY:40 minute fasted walk

FRIDAY 8/16 UPPER BODY:
1)1 arm DB snatch: 4x5, worked up to 45lbs
2)Overhead DB press: 30x7-7-6/22x10
3a)DB floor press: 4x8 w/40lbs
3b)Chinups: 4x8/ wide grip 1x6
4a)Bicep curls: 3x8-10
4b)Tricep pushdowns: 3x10-12
4c)Bentover lateral raises: 3x8-10

Saturday: 30 minute fasted walk

SUNDAY 8/17 LOWER BODY:
1)Single leg squat to chair: 3x10
2)Single leg glute bridge, foot elevated: 3x12
3)Reverse sled/tire drags: 20seconds x8, 70lbs
4)Ab wheel rollouts: 1 giant set to 40 reps

 

July 29-Aug 3

7/29 MONDAY UPPER

1)Muscle ups on rings x5(one at a time)

2)Military press: 75lbs x 5-5-5 / 65x8

3a)1 arm DB row: 60lbs x7-7 /55x10/50x12

3b)Bar dips: 4x8

4)Wide neutral grip pullups(3 minutes as many as possible): 22 reps

5)3 rounds:
    Ring L-sit hold x10seconds

    Farmer's walks x 45seconds w/50lbs

    Battle ropes x15 seconds 

*Handstand practice

7/31 WEDNESDAY LOWER

1)Glute ham raise 4x5 (these suck!!!)

2)Reverse front loaded barbell single leg lunge: 3x8 @75lbs

3)Squat: 135x6/135x6/115x10

4)Barbell hip thrust: 3x8 w/135lbs/ Single leg: 1x10

5)Cable Abductions 2x12

6a)Standing calf raises 

6b)Ab wheel rollouts
7)KB swings: 4x10 w/45lbs

Thursday: 12 minutes jump rope intervals

8/2 FRIDAY UPPER

1)Hang power snatch 3x5 w/75lbs

2)Close grip bench press w/fat gripz; 95x5/105x5/110x5/95x8

3a)Chinups:  8-7-6-5
3b)DB overhead press: 30x7/30x7/25x9/27.5x7+5 push presses

4)Bentover lateral raise: 3x12
5)Seated bicep curls 2x8/ 1 run the rack drop set
6)Tricep pushdowns w/rope: giant set to 30 reps
*Front lever and handstand practice

8/3 SATURDAY 
1)Single leg foot elevated glute bridge: 3x10
2)Walking lunges: 3x8 w/30lbs each hand
3)Back Extensions: one giant set to 40 reps
As many rounds in 10 minutes:
Heavy sled push x ~8-10 seconds
Tire flips x5
=7 rounds

 

July 22-26

7/22 MONDAY UPPER
1)Hang power cleans: 95x5/105x3/110x2/110x2 (+ one split jerk each set)
2)Military press: 65lbs x8-8-8-6 (finally got 3 sets of 8!)
3a)1 arm DB row: 55lbs x8/8/8/55x15(kroc row)
3b)DB incline chest press: 40x8/40x8/35x8/ Pushups 1 x12
4)Pullups(one giant set to 20 reps-15-30seconds rest)8-4-3-3-2
5)L-sit hold 4x10 seconds/ muscle ups x2
Farmer's walks 2x45 seconds w/50lbs
Handstand practice

TUES-10 minutes jump rope intervals 45 seconds on, 30seconds off for 10 minutes

7/24 WEDNESDAY LOWER
1)Glute ham raise 4x5
2)Reverse front loaded barbell single leg lunge: 3x8 @75lbs
3)Squat: 3 minutes as many reps as possible with 95lbs: 35 reps
4)Barbell hip thrust: 1x10 @115lbs/3x10 @125lbs
5)Cable Abductions 2x12
6a)Calf raises 3x10-12/1x20
6b)Ab wheel rollouts

7/26 FRIDAY UPPER
1)Snatch practice-just did a couple sets
2)Bench press(close grip with fat gripz): 95x5/105x5/105x5/110x5 (fat gripz defninitely make it harder!)
3)As many sets in 10 minutes:(something a lil' different today!)
5 wide grip pullups
5 handstand pushups
     (x6)
4)DB bicep hammer curls: 2x10/1 x run the rack drop set
5)Bentover lateral raises: 3x12

SATURDAY 7/26-AT HOME
1)Single leg glute bridge 3x10
2a)Walking lunges 3x10
2b)1arm swings 3x10 each hand
3)Monster walks (side and forward x2)
4)Reverse sled drags x15seconds 10x

July 15-20

7/15 MONDAY UPPER
1)Hang power cleans: 3x5 w/95lbs
2)Military press: 65lbs x8-8-6-6
3a)1 arm DB row: 55x8/8/8/45x13
3b)Pushups with feet elevated: 4x8/1x12
4)Neutral Grip Pullups(giant set to 20 reps-15-30seconds rest)7-4-4-3-3
5b)L-sit hold on rings- 3x10 seconds
Finisher: 20 seconds battle ropes + 1 arm Farmer's walks x 30seconds, 3x
Handstand practice

7/17 WEDNESDAY LOWER
1)Reverse front loaded barbell single leg lunge: 3x8 w/65lbs
2)Squat: 3x10 w/115lbs
3)Barbell hip thrust: 3x10 w/115lbs
4)Cable Abductions 2x12
5)Calf raises and reverse hypers


7/19 FRIDAY UPPER
1)1 arm hang power snatch 3x5 40lbs
2)Bench press: 3x5 w/105
3a)Wide grip overhand pullup: 5x6
3b)1 arm OH DB press: 4x8 w/30lbs
4)DB seated clean 3x10
5a)DB bicep hammer curls 3x10-12(last set run the rack drop set)
5b)Skullcrushers 2x12
Handstand and front lever practice

7/20 SATURDAY
1)Monster walks w/band
2)Single leg foot elevated glute bridge 3x12
3)Sled push + farmer's walks(50lb kbs for 40-45ish seconds) x5
   Sled push + TRX pikes x5 (135lbs on sled)

July 8-13

7/8 MONDAY UPPER

1)Hang power cleans 3x3 w/105lbs
2)Military press: 65lbs x8-7-7-6+4 push press
3a)1 arm DB row: 50x8/55x8/8/50x15(kroc row)
3b)Pushups with feet elevated: 4x10
4)Pullups(giant set to 20 reps) w/ wide neutral grip
5a)DB seated clean: 3x10
5b)L sit hold 3x10 seconds
Finisher: Battles ropes 5x15 seconds

7/10 WEDNESDAY LOWER

1)Glute ham raise: 3x6
2)Reverse single leg lunge: 3x10 w/30lb dumbbells
3)Barbell hip thrust: 4x8 w/135lbs
4)Back squat: 3x10 w/115lbs
5)Calf raise: 4x12
6)Hanging leg raises: 3x8

7/12 FRIDAY UPPER

1)Hang power snatch practice(just went light on these)
2)Bench press: 85x6/95x6/105x6/105x6
3a)Wide grip overhand pullup: 5x6
3b)1 arm OH DB press: 4x8 w/30lbs
4)Bentover seated lateral raise: 3x10
5a)DB bicep curls 3x10-12(last set run the rack drop set)
5b)Skullcrushers 3x10
Handstand and front lever practice

7/13 SATURDAY LOWER-AT HOME WORKOUT
1)Single leg squats to chair 3x10
2)Single leg glute bridge 3x10
3)Side lying clam raises
Reverse sled drags 10x~15 seconds

July 1-6

7/1 MONDAY : UPPER

*DELT* FOCUS

1)Hang power clean and jerk practice: 95x3/105x3/105x3/115x1

2)Military press: 65lbs x8-8-7-6

3a)1 arm press: 3x8 w/30lbs/ 1x10 w/25lbs

3b)Wide grip pullup: 5sets x6

4a)Cable face pull: 3x12

4b)Reverse crunch on bench: 3x12

5) Lateral raise: giant set to 40 reps

*FINISHER*: 4x30 second farmer's walks w/55lb dumbbells

Lsit-3x10 seconds

Handstand practice

7/3WEDNESDAY LOWER BODY

1)Glute ham raise: 3x6

2)Seated calf raise: 4x15-20

3)Bulgarian split squat: 3x8 w/27.5lbs each hand

4)Barbell hip thrust: 4x10 w/115lbs

5)Goblet squat: 45lb -1x20

6)Cable abduction: 2x12

7)Hanging leg raise: 3x8

7/5 FRIDAY-Upper
*Chest focus*

1.1 arm DB snatch: 35x5/40x5/40x5

2. Close grip bench press: (with fat grips) 85x6/95x6/100x6/105x6

3a. Chest supported row:4x10 w/30lbs

3b. DB incline chest press: 2x8 w/40lbs/ 1x12 w/30lbs

4a.Pushups: 2x10

4b.Neutral Grip Pullups: 3x10-8-6

6a. DB curls: 3x10-12

6b.Skullcrushers: 2x10
Handstand and front lever holds

7/6 SATURDAY

Sled pushes 10x10seconds
Glute stuff

June 24-29

6/24 MONDAY : UPPER
*DELT* FOCUS

1)Hang power clean and jerk practice:95x3/105x3/110x3/115x1
2)Military press: 65lbs x8-8-7-6
3a)1 arm press: 30x7/30x7/25x10/25x10
3b)Wide grip pullup: 5sets x6
4a)Cable face pull: 3x12
4b)Reverse crunch on bench: 3x12-15
5) Lateral raise: drop set
DB crucifix hold w/8lbs-50 seconds
*FINISHER*: Lsit hold 10 seconds + 30 second farmer's walks w/55lb dumbbells


6/26 WEDNESDAY LOWER BODY

1a)Machine leg curls: 3x12
1b)Standing calf raise: 4x10-12
2)Bulgarian split squat: 3x8 w/25lbs each had
3)Barbell hip thrust: 4x10 w/115lbs
4)Leg press: 1x50
5)Cable abduction 2x12
6)Hanging leg raise: 3x8

6/ 28 FRIDAY-Upper Body Chest Focus & Arms

1.BB hang power snatch:75x5/80x5/80x5
2. Close grip bench press: (with fat grips) 85x6/105x4/105x4/95x8
3a. Chest supported row:4x8 w/35lbs
3b. DB incline chest press: 3x8 w/40lbs/ 1x10 w/35lbs
4a.Pushups: 3x10
4b. Pullups: 3x10-8-6
6a. Cable rope curls: 3x10-12
6b.Tricep cable extensions: 3x12


6/29 SATURDAY-LOWER+CONDITIONING(AT HOME WORKOUT)
1)Single leg squat to chair 3x10
2)Single leg foot elevated glute bridge 3x12
3)Single leg calf raise: 3x12/1x30
4)Monster walks
FINISHER: 1-2-3....10 Goblet squat + 10-9-8....1 arm KB swing w/25lbs

June 17-22

6/17 MONDAY : UPPER
*DELT* FOCUS

1)HANG POWER CLEAN & JERK: 3x3 w/95lbs
2)BB MILITARY PRESS: 65lbs x8-8-6
3a)1 ARM DB PRESS: 30x7-7-6(drop set)+ 25x4
3b)WIDE GRIP PULLUP: 4x6
4a)CABLE FACE PULLS: 3x12
4b)BENCH REVERSE CRUNCH: 3x12-15
5) LATERAL RAISE: one giant set to 40 reps
*FINISHER*: 15 seconds of battle rope slams + 30 double unders (x4)
L-sits and handstand practice

6/19 WEDNESDAY LOWER BODY

1)SQUAT: 3x5 w/ 135lbs  *feeling weak!!
3)TRAP BAR DEADLIFT: 135x6/155x6/165x6
4)BB HIP THRUST: 3x12-10-10 w/115lbs
5)BULGARIAN SPLIT SQUAT: 1x10/ DB single leg reverse lunge: 2x10 w/20s
6)CABLE ABDUCTIONS: 2x12
7a)STANDING CALF RAISE: 4x10
7b)AB WHEEL ROLLOUTS: 3x12


6/ 21 FRIDAY-Upper Body Chest Focus & Arms

1.BB hang power snatch: 3x5 w/75lbs
2. Close grip bench press: (with fat grips) 85x6/95x6/105x6/95x6
3a. Chest supported row: 3x10 w/30lbs
3b. DB incline chest press: 3x8 w/40lbs/ 1x10 35lbs
4a.Pushups: 3x8
4b. Pullups: 3x8
6a. EZ bar curls: 3x10-12
6b.Tricep extensions: 3x12
-Front lever practice-

6/22 SATURDAY-LOWER+CONDITIONING
1a)Leg curls 3x10-12
1b)Seated calf raises 5x15
2)Single leg squats to low bench 4x8
3)Single leg foot elevated glute bridge 3x10
4)Monster/sumo walks
6)Reverse sled drags 5x

Back After A Deload Week

6/10 MONDAY : UPPER
*DELT* FOCUS

1)HANG POWER CLEAN: 3x5 w/95lbs
2)BB MILITARY PRESS: Clusters: 5 sets of 5 w55lbs, 20 second rest between sets, x2(had to drop second set to 50lbs)
3a)1 ARM DB PRESS: 35x5-30x8-30x7-25x10
3b)WIDE GRIP PULLUP: 4x6
4a)CABLE FACE PULLS: 3x12
4b)BENCH REVERSE CRUNCH: 3x12
5) LATERAL RAISE: one giant set to 30 reps-12-8-6-4
*FINISHER*: 20 battle rope slams + 20 seconds of mountain climbers x4
Front lever holds: 3x10 seconds

6/12 TUESDAY: LOWER BODY

1)SQUAT JUMPS 3x5
2)BOX SQUAT: 3x6 w/125
3)TRAP BAR DEADLIFT: 2x6 w/ 155
4)BB HIP THRUST: 3x10-12 w/115
5)BULGARIAN SPLIT SQUAT: 3x10 w/20s
6A)STANDING CALF RAISE: 4x10
6B)AB ROLLOUTS: 3x12
7)CABLE ABDUCTIONS: 2x12
8)BACK EXTENSIONS-one giant set to 30 reps
*Handstand practice*


FRIDAY-Upper Body Chest Focus & Arms

1. 1 arm DB snatch: 35x6-6-6
2. Bench press: (with fat grips) 95x6-6-6-6
3a. Cable row: 3x8
3b. DB incline chest press: 3x8 w/40lbs
4a.Pushups: 3x8
4b. Pullups: 8-6-6-5
6a. Bicep curls: 3x12-10-10
6b.Tricep Extensions: 3x12
-Front lever practice-

SATURDAY-LOWER+CONDITIONING
1)Leg curls 3x10
2a)Seated calf raises 5x15
2b)Single leg squats to bench 3x6
4)Single leg foot elevated glute bridge 3x10
5)Monster/sumo walks
6)Reverse sled drags ~12 seconds x2, 1minute rest (5x)

May 27-June1

Monday
UPPER

1)BB hang power snatch: 3x5 w/80lbs
2a)1 arm OH press: 30 x 8-8-8/25x11
3b)Pullups: x 9-8-7-6-5
3)Dips: Rest pause set to 30 reps-9-5-5-5-6
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
Finisher:
*10 slams + 30 sec farmer walk w/ 50lb dumbbells x 3 rounds*

Wednesday
LOWER

1)Ball leg curls 2x12
1b)Standing calf raises: 4x10
2)Front squats: 125x6/125x5/115x8
3)Barbell hip thrusts:4x10 w/115lbs
4)Walking lunges: 50 reps(each leg) with 25lb dumbbells
5)Back extensions/reverse hypers-1 set each
Finisher:
*8-7-6-5-4-3-2-1 squat jumps + 15 rope slams between sets*

Friday
UPPER

1)Pullups(wide grip) 5x3 w/20second rest x2
2a)1 arm DB row: 60x7-7-7/55x12
2b)Handstand pushups: 4x6
3a)Incline DB chest press:45x6-45x6-40x8-Pushups x15
3b)DB hammer curl: 3x10-12
4a)Seated DB cleans: 3x10
4b)Tricep psuhdown 3x12
5)Lateral raises-drop set
*Handstand practice: 1x12 seconds, 1x14 seconds, 1x20 seconds!

Saturday
LOWER

1)Seated calf raise 5x15
2)Glute ham raise: 3x6-8
3)Sled push: 10 sets of 8-10 seconds w/160lbs
4)Hanging leg raises: 4x8-10

May 20-25

Monday
UPPER

1)BB hang power snatch: 3x4 w/80lbs
2)1 arm OH press: 30lbs x 8-7-7 / 1x 11 w/25lbs
3a)Chinups: x 9-7-7-6
3b)Dips: 4x8
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
*Incline Treadmill Sprints 6x12 seconds


Wednesday
LOWER

1)Ball leg curls: 2x12
1b)Standing calf raises: 4x8-10
2)Front squats: 95x6/115x6/125x5/125x5
3)Barbell hip thrusts:4x10 w/115lbs
4)Walking lunges: 4x10 w/25lb dbs
5)Hanging leg raises: 3x8 (toes all the way up to bar)
*1 arm KB swings x12 + 15 seconds of mountain climbers, 3x*

Friday
UPPER

1)Pullups(wide grip)6-4-3-3-3-3-3 (rest pause set, 20 seconds rest)
2a)1 arm DB row: 60x7-7-7/ 55x12
2b)Handstand pushups: 5x5
3a)Incline DB chest press:40x8-8-8/ Pushups x12
3b)DB bicep curl: 3x10-12
4a)Seated DB cleans: 3x8
4b)Tricep pressdown 3x12
5)Lateral raise rest pause set: 12lbs x12-6-6

*L-sits and handstand practice(best was a 15 second hold)

Saturday
LOWER
1)High Box Jump: 2x3
2)Glute ham raise: 3x6-8
3)Seated calf raise: rest pause set to 50 reps
6 rounds of:
Heavy sled pushes x 10-ish seconds & 12 KB swings
 + a couple extra sled pushes

May 13-18

WEEK OF: 5/13-5/18

Monday
UPPER

1)BB hang power snatch: 3x5 w/75lbs
2)1 arm OH press: 4x7 w/30lbs/ 1x9 w/25lbs
3a)Chinups: x8-7-7-6
3b)Dips: 4x8
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10

*Battle ropes 5x15 seconds + handstand practice

Wednesday
LOWER

1)Cable pull-throughs: 3x15
1b)Standing calf raises: 4x8
2)Front squats: 95x6/115x6/125x6
3)Barbell hip thrusts: 3x10 w/115lbs
4)Walking lunges: 3x10 w/25lb dbs
5)Ab rollouts 3x8-12

*Treadmill incline sprints x6

Friday
UPPER

1)Pullups(wide grip on bar) x6-6-6
2a)1 arm DB row: 55x8-60x6-60x6-55x12
2b)Handstand pushups: x6-6-5-5
3a)Incline DB chest press: 35x10-40x8-40x8-Pushups x 12
3b)DB bicep hammer curl: 3x10-12
4a)Seated DB clean 3x8/ 1 set of lateral raises x20(drop set)
4b)Tricep pressdown 3x12
*Handstand practice

Saturday
LOWER
1)High Box Jump: 3x3
2a)Glute ham raise: 3x6-8
2b)Seated calf raise: 5x20
5 rounds:
12 KB swings
90lb sled push ~15 seconds

Back At It!

Back from a week off!!

Monday 5/6/13
UPPER
 
1)BB hang power snatch: 3x6 w/65lbs
2) 1 arm OH press: 3x6 w/30lbs 1x9 w/25lbs
3a)Pullups x8-7-6-5
3b)Dips: 3x8
4)Hanging leg raises 4x8

*Treadmill incline sprints 6x

Wednesday 5/8
LOWER

1)Ball leg curls 3x10
2)Front squats: 3x6 w/ 115lbs
3)Barbell hip thrusts: 3x8-10 w/ 115lbs
4)Walking lunges: 3x10 w/25lb dumbbells
5a)Standing calf raises: 4x8
5b)Ab wheel rollouts

*10 KB 1 arm swings(each arm), 15 seconds battle ropes, 3x

Friday 5/10
UPPER

1)Wide grip pullups: 6-5-5-5-5
2a)1 arm DB row: 4x8 w/55lbs
2b)Handstand pushups: x6-5-5-5
3a)Incline DB chest press: 3x10 w/35lbs + 1 pushup set x12
3b)DB bicep curl w/twist: 3x10-12
4)Seated DB clean/ lateral raises

Saturday 5/11
LOWER
1a)Seated calf raise 3x15-20
1b)Glute ham raise: 3x6
2)Kettlebell swings: 4x12 w/ 45lbs
3)Incline Treadmill Sprints 6x

Last Week! 1 Rep Maxes

MONDAY APRIL 22

1) Hang Power Snatch 6x2 w/ 85lbs

2) Push Press 1 RM: 130lbs Watch here

3a) Pronated Low Incline Dumbbell Row (w/2 second hold) 3x6 w/35lbs/3x8 w/30lbs

3b) Close Grip Low Incline Press 1 RM: 135lbs

4a) Front Lever Hold 4x10 seconds

4b) Handstand Hold 3 x ALAP(as long as possible)
*Battle ropes: 5x15 seconds*

WEDNESDAY APRIL 24

1)Box Jump 3x5 22"

2) Back Squat 1 RM: 225-PR!!! So excited!

3) Deadlift 1 RM: 235lbs(could've went heavier but decided not to push it)

4) Pistol Squat 5 x 8 ( to a bench, holding a 15lb dumbbell at my chest)

5) L-Sit Hold 4 x 10 seconds

6)Standing Calf Raise 5x8-10

2 plate club!

FRIDAY APRIL 26

1) Handstand Pushup 6 sets: 5-5-5-5-4-3

2) 45° Incline Dumbbell Press 6 x 6 w/45lbs

3) Parallel Bar Dip 3 x 8

4a) Incline Hammer Curl 3 x 10 w/20lbs

4b) Front Lever Hold 3x10 sec.
*Double undersL: 55-45-35-25-15
 

SATURDAY APRIL 27

1) Heavy Sled Push 5x18 seconds w/135lbs

2a) 2 Arm KB Swing 4x12 w/45lbs

2b)TRX Ab Pike 4x10

3) Farmers Walk 5 x 30 seconds

4)Seated Calf raise 5 x 20

Month 4, Week 3

MONDAY APRIL 15

1) Hang Power Snatch 6x2 w/ 85lbs

2) Push Press 5 x 2  w/ 115lbs

3a) Pronated Low Incline Dumbbell Row (w/2 second hold) 6x8 w/30lbs

3b) Close Grip Low Incline Press 5 x 2 120lbs

4a) Front Lever Hold 4x10 seconds

4b) Handstand Hold 3 x ALAP(as long as possible) + double unders

WEDNESDAY APRIL 17

1)Box Jump 3x5 22"

2) Back Squat 4 x 2 w/  180lbs

3) Deadlift 3 x 2 w/  200lbs

4) Pistol Squat 5 x 8 (holding onto TRX handles)

5) L-Sit Hold 4 x 10 seconds

6)Standing Calf Raise 5x8-10

 

FRIDAY APRIL 19

1) Handstand Pushup 6 x 5-5-5-4-4-4

2a) 45° Incline Dumbbell Press 6 x 6 w/45lbs

2b)Chinup 10 x 6

3) Parallel Bar Dip 2 x 9

4a) Incline Hammer Curl 3 x 10 w/20lbs

4b) Front Lever Hold 3x10 sec.

SATURDAY APRIL 20

1) Heavy Sled Push 5x18 seconds w/135lbs

2a) 2 Arm KB Swing 4x12 w/45lbs

2b)TRX Ab Pike 4x10

3) Farmers Walk  5 x 30 seconds w/60lbs

4)Seated Calf raise 5 x 20

Month 4, Week 2

MONDAY APRIL 8
1) Hang Power Snatch 6x2 w/ 85lbs
2) Push Press 8 x 2  w/ 110lbs
3a) Pronated Low Incline Dumbbell Row (w/2 second hold) 6x8 w/25lbs
3b) Close Grip Low Incline Press 8 x 2 115lbs
4a) Front Lever Hold 4x10 seconds
4b) Handstand Hold 3 x ALAP(as long as possible)

WEDNESDAY APRIL 10
1)Box Jump 3x5
2) Back Squat 6 x 2 w/ 175lbs
3) Deadlift 3 x 2 w/ 195lbs
4) Pistol Squat 5x8 (to a bench holding 10lb dumbbell at chest)
5) L-Sit Hold 4x 10 seconds
6)Standing Calf Raise 4x8-10

FRIDAY APRIL 12
1) Handstand Pushup 6 x 5-5-5-5-4-4
2a) 45° Incline Dumbbell Press 6x8 w/40lbs
2b)Chinup 9x6 (first 2 sets did 8 reps)
3) Parallel Bar Dip 1x10+6
4a) Incline Hammer Curl 3x10
4b) Front Lever Hold 3x10 sec.

SATURDAY APRIL 13
1) Sled High Pull 8x3
2) Heavy Sled Push 5x16 seconds w/135lbs
3a) 2 Arm KB Swing 4x12 w/45lbs
3b)TRX Ab Pike 4x10
4a) Farmers Walk  5 x 30 seconds w/60lbs
4b)Seated Calf raise 5 x 20

Month 4, Week 1

MONDAY:
1) Hang Power Snatch 6x2 80lbs
2) Push Press 6x2  110lbs
3a) Pronated Low Incline Dumbbell Row  w/2 second hold 6x8 w/25lbs
3b) Close Grip Low Incline Press 6x2 115lbs
4a) Front Lever Hold 4x10 seconds
4b) Handstand Hold 3 x ALAP(as long as possible)-got 20 seconds on one set

WEDNESDAY:
1)Box Jump 3x5
2) Back Squat 5x2 175lbs
3) Deadlift 3x2-did BB hip thrusts instead 3x8 w/135lbs
4) Pistol Squat 5x6 (I attempted pistols...they were UGLY!)
5) L-Sit Hold  4x 10 seconds
6)Standing Calf Raise 4x8-10

FRIDAY
1) Handstand Pushup 6x5-5-5-5-4-4
2a) 45° Incline Dumbbell Press 6x8 w/40lbs
2b)Chinup 8x6 (6 sets w/a 10lb dumbbell)
3) Parallel Bar Dip 1x10
4a) Incline Hammer Curl 3x10
4b) Front Lever Hold 3x10 sec.

SATURDAY
1) BB Hang Power Clean 5x3 w/95lbs
2) Heavy Sled Push 5x14 seconds
3) 2 Arm KB Swing 4x10 w/50lbs
4) Farmers Walk  5 x 30 seconds w/55lbs

3 Rep Max Week

MONDAY MARCH 25

1) Barbell Snatch- 5 x 3 w/ 85lbs

2a) Push Press- 3RM : 120lbs

2b) Chin Up- 7 x 7

3a) Close Grip Low Incline Press- 3RM: 120lbs

3b) Front Lever Hold- 4 x 10sec.

4) Handstand Hold- 3 x as long as possible

Battle ropes: 15 seconds, 5x


WEDNESDAY MARCH 27

1) Depth Jump- 5 x 3

2) Squat- 3RM : 195

3) Deadlift- 3RM : 210

4) High Step Up- 4 x 6 w/50lb barbell

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing calf raise machine: 4x10


FRIDAY MARCH 29

1a) Mixed Grip Suspended Inverted Row- 5 x 10

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/ 40lbs

2a) Handstand Pushup- 5 x 5

2b) Front Lever Hold- 4 x 10 sec.

3a) Standing Dumbbell Curl- 3 x 10 w/ Fat Gripz

3b) Power Wheel Rollout- 3 x 8 (negatives)


SATURDAY MARCH 30

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 18 sec.

3) KB Swing- 4 x 12

4) Farmers Walk- 4 x 30 sec.

Month 3, Week 3

Monday March 18

1) Barbell Snatch- 5 x 3 w/80lbs

2a) Push Press- 5 x 3 w/105lbs

2b) Chin Up- 9 x 6

3a) Close Grip Bench Press- 3 x 3 w/115lbs

3b) Front Lever Hold- 4 x 10sec.

4) Free Standing Handstand Hold- 3 x 5-15 seconds (as long as possible)

10 minutes of jump rope

Wednesday March 20

1) Depth Jump- 5 x 3

2) Back Squat- 3 x 3 w/ 175lbs

3) Deadlift- 2 x 3 w/ 205lbs

4) High Step Up- 4 x 6 w/50lb barbell

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing Calf Raise 4x10

6a)Single leg glute bridge x38

6b)Monster walks 3x12

Friday March 22

1a) Mixed Grip Suspended Inverted Row- 5 x 8

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/40lbs

2a) Handstand Pushup-  4x5

2b) Front Lever Hold On Straps- 4 x 10sec.

3a) Standing Dumbbell Curl- 3 x 10 w/Fat Gripz

3b) Power Wheel Rollout- 3 x 6 (out to wall)

 

Saturday March 23

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 16 sec. w/135lbs

3) KB Swing 4 x 12

4) Farmers Walk- 3 x 30 sec.

Month 3, Week 2

Monday March 11

1) Barbell Snatch- 5 x 3 w/80lbs

2a) Push Press- 8 x 3 w/100lbs

2b) Chin Up- 8 x 6

3a) Close Grip Bench Press- 6 x 3 w/110lbs

3b) Front Lever Hold- 4 x 10sec.

4) Free Standing Handstand Hold- 3 x 5-15 seconds (as long as possible)

Wednesday March 13

1) Depth Jump- 5 x 3

2) Back Squat- 6 x 3 w/165lbs

3) Deadlift- 4 x 3 w/ 195lbs

4) High Step Up- 4 x 6 w/25lb DBs

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing Calf Raise 4x10

Reverse lunge jumps x8 each leg
Single leg foot elevated glute bridges x8
3x

Thursday March 14

1a) Mixed Grip Suspended Inverted Row- 5 x 8

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/40lbs

2a) Handstand Pushup-  x 5-5-5-4-4

2b) Front Lever Hold On Straps- 4 x 10sec

3a) Standing Dumbbell Curl- 3 x 12 w/Fat Gripz

3b) Power Wheel Rollout- 3 x 8-6-8 (out to wall)

Double unders-5 sets of 30

Saturday March 9

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 12 sec. w/135lbs

3) KB Swing 4 x 12

4) Farmers Walk- 3 x 30 sec.

*Had to skip this workout because I was out of town. We did a long hike up into the Smoky Mountains!*

Month 3 Week 1

Monday March 4

1) Barbell Snatch- 5 x 3 w/75lbs

2a) Push Press- 6 x 3 w/100lbs

2b) Chin Up- 7 x 6

3a) Close Grip Bench Press- 4 x 3 w/110lbs

3b) Front Lever Hold- 4 x 10sec.

4) Free Standing Handstand Hold- 3 x 5-15 seconds

Wednesday March 6

1) Depth Jump- 5 x 3

2) Back Squat- 4 x 3 w/165lbs

3) Deadlift- 3 x 3 w/ 195lbs

4) High Step Up- 4 x 6 w/25lb DBs

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing Calf Raise- 4x10 115lbs

Finisher:
12 Back Extensions
8 single leg Hip Thrusts
6 Lunge Jumps 
3x

Friday March 8

1a) Mixed Grip Suspended Inverted Row- 5 x 8 

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/40lbs

2a) Handstand Pushup- 5 x 4

2b) Front Lever Hold- 3 x 10sec

3a) Standing Dumbbell Curl- 3 x 12 w/Fat Gripz

3b) Power Wheel Rollout- 3 x 6 (out to wall)

*10 minutes of jump rope

Saturday March 9

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 12 sec. w/135lbs

3) KB Swing 4 x 12

4) Farmers Walk- 3 x 30 sec.

5)Seated Calf raises-5x20

4 Rep Max Week!

MONDAY 2/25  UPPER BODY
 

1) 1 Arm Dumbbell Snatch- 5 x 4 w/45lbs

2a) Push Press- 1 x 4 RM: 115lbs Watch here

2b) Parallel Grip Pullup- 6 x 5 (wide grip first 3 sets)

3a) Close Grip Bench Press-  1 x 4 RM: 115lbs

3b) Front Lever Hold- 4 x 10sec (on rings)

4) Handstand Hold- Free standing x 15-20 seconds (almost got to 25 seconds on one set!)

WEDNESDAY 2/27 LOWER BODY

1) Standing Broad Jump- 3 x 5

2) Squat- 1 x 4 RM : 190lbs

3) Deadlift- 1 x 4 RM : 205lbs

4a)Dumbbell lunge- 4 x 8 w/ 35lbs each hand(first two sets did walking lunges, last two were alternating reverse lunges) Just glad it's the last week for these!!

4b) L-Sit Hold- 4 x 10 seconds

5a)Standing Machine Calf Raise: 3x20

5b)Back Extensions: 2x15

FRIDAY 3/1 UPPER BODY

1a) 1 Arm Dumbbell Row- 5 x 6 w/ 60lbs

1b) Pushup- 5 x 8 (with pushups handles and a pause at the bottome)

2a) Handstand Pushups - 3 x 6-6-5 / 1 set eccentric only x 6 (8 second lowering phase)

2b) Front Lever Hold- 4 x 10sec, on rings

3a) EZ Bar Curl- 3 x 10 w/45lbs

3b) Power Wheel Rollout- 3 x 6 (on toes, rolling out to wall)

*80 double unders in a row!* PR :)

SATURDAY 3/2 LOWER/CONDITIONING

1) Sled High Pull: 5 x 6

2) Heavy Sled Push- 5 x 16 seconds w/ 135lbs

3) 1 Arm KB Swing- 3x12 w/40lbs

4) Farmers Walk- 3 x 30 seconds-2 sets offset(60lbs in one hand, 80lbs in the other)/ 1 set w/60 lbs both hands