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