Month 2 Week 3

MONDAY 2/18  UPPER BODY

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

2a) Push Press- 3 sets of 4 w/ 105lbs

2b) Parallel Grip Pullup- 9 sets of 4 (Did 4 sets with a wide grip, last 5 sets were chinups holding a 10lb weight)

3a) Close Grip Bench Press-  2 sets of 4 w/110lbs

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

4) Handstand Hold- 2 sets free standing/1 x 30seconds against wall

WEDNESDAY 2/20 LOWER BODY

1) Standing Broad Jump- 3 x 5

2) Squat- 2 x 4 w/ 165lbs

3) Deadlift- 1 x 4 w/ 195lbs

4a)Single Leg Dumbbell Reverse Lunge- 4 x 8 w/ 35lbs each hand

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

5a)Standing Machine Calf Raise: x20-16-15-13

5b) Back extensions: 2x15

Battle ropes: 4 sets of 20 seconds

FRIDAY 2/22 UPPER BODY
 

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

1b) Suspended Pushup- 5 x 8 (Feet elevated)

2a) Handstand Pushups - 3x5 / 1 set eccentric only x 5(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)

*Max consecutive double unders: 72-PR! :)

SATURDAY 2/23 LOWER/CONDITIONING

1) Sled High Pull: 5 x 6 w/80lbs

2) Heavy Sled Push- 5 x 14 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

Month 2 Week 2

MONDAY 2/11  UPPER BODY
1) 1 Arm Dumbbell Snatch- 5 x 4 w/40lbs

2a) Push Press- 6 sets of 4 w/ 95lbs

2b) Parallel Grip Pullup- 8 sets of 4 (Last 5 sets w/ 15lbs added)

3a) Close Grip Bench Press-  5 sets of 4 w/105lbs

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

4) Handstand Hold- 2 x 15-20 seconds free standing/1 x 30seconds against wall

WEDNESDAY 2/13 LOWER BODY

1) Standing Broad Jump- 3 x 5

2) Squat- 5 x 4 w/ 155lbs (focusing going slow and getting deep)

3) Deadlift- 3 x 4 w/ 185lbs

4a)Single Leg Dumbbell Reverse Lunge- 4 x 8 w/ 35lbs each hand

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

5)Standing Machine Calf Raise: Rest pause-13-9-9-7(30second rest) w/ 110lbs

*5 sets of double unders amap*

FRIDAY 2/15 UPPER BODY
1a) 1 Arm Dumbbell Row- 5 x 6  w/ 60lbs

1b) Suspended Pushup- 5 x 8 (Feet elevated)

2a) Handstand Pushups - 5-5-4/ 1 set eccentric only x 4, 8 seconds 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)

SATURDAY 2/16 LOWER
1) BB Hang Power Clean: 5 x 3 w/95lbs

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

3) 1 Arm KB Swing- 15-12-12 w/35lbs

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

Uncaged: Month 2 Week 1

MONDAY  2/4  UPPER BODY
1) 1 Arm Dumbbell Snatch- 5 x 4 w/40lbs

2a) Push Press- 4 x 4 w/ 95lbs

2b) Parallel Grip Pullup- 7 x 4  (5 sets w/15lbs added)

3a) Close Grip Bench Press- 3 x 4 w/105lbs

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

4) Handstand Hold-  2 x 15-20 seconds free standing/2 x 30seconds against wall

*Jump rope tabatas*

WEDNESDAY 2/6 LOWER BODY

So cool that someone made this of me! Ha!

1) Standing Broad Jump- 3 x 5

2) Squat- 3 x 4 w/ 155lbs (focusing going slow and getting deep)

3) Deadlift- 2 x 4 w/ 185lbs

4a)Single Leg Dumbbell Reverse Lunge- 4 x 8 w/ 30lbs each hand

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

5)Standing Machine Calf Raise: Rest pause-12-8-8-6(30second rest) w/ 110lbs

*Finished with some glute "burnout" stuff

FRIDAY 2/8 UPPER BODY
1a) 1 Arm Dumbbell Row- 5 x 8 w/ 55lbs

1b) Suspended Pushup- 5 x 8

2a) Handstand Pushups - 1x5 /3 x 3 Eccentric only-8 seconds lowering

2b) Front Lever Hold- 4 x 10sec. x 45 sec. rest

3a) EZ Bar Curl- 3 x 8-10

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

SATURDAY 2/9 LOWER
1) DB High Pull- 4x6 w/25lbs

2a) Heavy Sled Push- 5 x 10 seconds w/ 135lbs

2b) TRX  Pike- 3x10

3) 1 Arm KB Swing- 3 x 12 w/35lbs

4) Farmers Walk- 3 x 30 seconds-2 sets offset(60lb and 80lbs/) 1 set w/60s

Farmer's Walkin' It

1) KB 1 arm high pulls: 5x6 w/40lbs

2)Sled pushes: 5x14seconds w/135lbs

3)1 arm KB swing: 3x15 w/35lbs

4)Farmer's walks: 3x30 seconds w/ 60lbs each hand

Upper: Rows, Pushups & Other Stuff

1a) TRX inverted row: (feet elevated)5x8

2b)Pushups on dumbbellss: 5x8

2a)Eccentric handstand pushups: 3x6

3b)Front lever hold: 3x10 seconds on TRX

3a)Hammer curl: 3x8 w/25lb DBs

3b)Ab wheel rollout: 3x8 (negatives)

Jump rope-1 minute on, 30 seconds off- 5x