July 14-19

MONDAY UPPER

1)Hang power clean and jerk: 115x4x3 (1 jerk every set)
2)OH barbell press: 80x3x5/75x7
3)Weighted neutral grip pullups: 20x5/25x5/30x5/0x6(wide grip)
4a)DB incline chest press: 50x5(hard!!)45x 6/40x9/ 35x10
4b)Cable row: 90x 4x10
5a)Farmer's walk: 70lbs x 3 x40ish seconds
5b)Smith machine calf raise: 5x8-12 (worked up to heavy set of 8)
6)Reverse crunches: 3x12-15

Wednesday Lower
1)Squat jumps(between warmup sets of squats) 3x6
2)Squats: 135x5/155x5/160x5/145x10
3)Hip thrust: 135x10/155x8/185x8/205x6/225x6-PR!
4)Leg press: 230x12/280x12/300x12/300x12
5a)Reverse hyper: 3x15
5b)Seated band abductions: 3x20
Finisher:
10 lunge jumps/leg
12 second L-sit
3x

FRIDAY UPPER
1)BB hang power snatch: 85x3x3
2)Bench press: 95x5/105x5/115x5/110x7
3)Landmine press: Bar+25x8/ +15x3x10
3b)Chinups: x10/8/8/8
4a)TRX reverse fly: 3x12
4b)Standing DB curl: 10/12/15
5)Hanging leg raise: 4x8( suck at these!!)
6)Lateral raises: 1 giant drop set to 30 reps with no rest

SATURDAY LOWER
1)Sumo deadlift: 195x3/205x3/205x3/185x6
2)Single leg front loaded reverse lunge: 65x10/75x10/75x10
3)BB hip thrust: 145x12/150x12/150x12
4)Leg curls: 3x15
4b)Lateral band walks: 3x15/side
Prowler push: 270 x 6 (12-15 seconds, approx. 1 minute rest)
Calf raise-giant set to 50 reps (2:29)

July 7-11 Lots Of Muscle Ups!

 Upper Body
Muscle ups x3(in a row)

1)BB overhead press: 5x5 @ 70-75-80-85-80
3)Weighted neutral grip pull-ups: 15lbs x 4 x 6
4a)Cable row: 4x10
4b)DB incline bench press:40x8/45x8/40x8/35x12
5a)Farmers walks: 70lbs x 3x 40 seconds
5b)Standing calf raises: 5x8-12
6)Reverse crunch on bench: 3x15

Tues- got 5 muscle ups in a row-(just playing around shooting some vidoes to send to MuscleTech)

Lower Body
1)Squat jumps: 3x6
2)Box Squat: 135x6/155x5/165x5/165x5/ No box-135x12 (I wimped out!)
3)BB hip thrust: 135x12/165x8/195x8/215x6/175x12
4)DB walking lunges: 30x2x10/ DB single leg reverse lunge: 30x2x10
5a)Reverse hypers: 3x15 (with just 10lbs added)
5b)Seated band abductions: 3x20
Finisher:
Reverse sled drags- 180lbs x 5 sets x 15 seconds

 Upper Body
1)DB hang power snatch: 40x5/50x3/50x3
2) Bench press: 100x6/110x6/115x5/95x8
3a)TRX row w/feet elevated: 4x10
3b)Landmine press: +25x8/+15x3x10
4a)DB bicep seated incline curls: 3x10
4b)Lateral raises: 3x12-12-15(dropped weight each set)
5a)Pull-aparts: 3x20
5b)Lsit: 3x15 seconds
6)Stir the pot plank: 2x30 seconds

 

Lower Body
1)Sumo deadlifts: 200x2x5
2)Hip thrusts: 145x3x12
3a)Glute ham raise: 3x12
3b)Goblet squats: 45x3x15
4)Lateral band walks: 3x12 each way (in between prowler warmups)
Finisher-
Prowler push(low handles-these suck!) 180-190-190-190-200-200 x 12-15ish seconds
Seated calf raises: 1x50 (1 giant set)

 

June 30-July 5

 Upper Body

1)Hang power cleans-75x5/95x5/115x5/115x5-last set was ugly!
2)BB overhead press: 65x5-75x5-85x5-85x4-75x5
3)Weighted neutral grip pull-ups: 15lbs x 4 x 6
4a)Chest supported DB Row: 40x8/35x8/35x10/35x10 (hated the bench I was using!)
4b)DB incline bench press:40x8/45x8/45x8/40x10
5a)Farmers walks: 70lbs x 3x30 seconds/ 53lbs x 1 x 60seconds
5b)Calf raises: 5x8-12
6)Reverse crunch on bench: 2x15

Lower Body
1)Box jumps: 3x5
2)Box Squat: 135x6/155x6/165x6/ No box-135x15
3)BB hip thrust: 135x12/165x8/195x6/215x6/185x10
4)DB single leg reverse lunge from deficit: 25x10/27.5x10/30x8/30x9
5a)Cable pull-throughs: 3x15
5b)Seated band abductions: 3x20
Finisher:
Tabata Bulgarian split squats-(20:10 for 4 minutes, alternating legs each round)
14-12-11-11 (I'm a wimp when it comes to pushing through the "burn", so this was tough!)

 Upper Body
1)Hang power snatch: 75x5/85x3/3/3  *Muscle ups-4 in a row again!
2) Bench press: 95x6/110x6/110x6/105x6
3a) Chinups: 4x8
3b)Landmine press: Bar+25lbs x6/ bar+15lbs x9/ 9/ bar+10lbs x10
4a)DB bicep seated incline curls: 3x10
4b)Lateral raises: 3x12
5a)Pull-aparts: 3x20
5b)Lsit: 3x12 seconds
Handstands and front lever practice

 

Lower Body
1)Sumo deadlifts: 175 x 3x5 (felt heavy after a week off from them!) :/

Lifting heavy won't make you manly!

2)Leg press: 230x12/270x12/300x12/300x15
3)BB hip thrusts: 145x3x12
4a)Seated leg curl: 3x12
4b)Lateral band walks: 4x12-15 each way
Finisher-Prowler push: 6 sets @ 250-270-290x4
Seated calf raises: 1x50 (1 giant set)