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!