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