AUGUST 25-30

MONDAY UPPER BODY

1)Hang power clean: 95x5/115x3/120x3/3/3

2)OH barbell press: 80x3x4/ 75x7

3a)Weighted neutral grip pullups: 20x3/25x3/30x3/30x3/0x7(OH grip last set)

3b)Bar dips: 0x10/15x8/8/10

4)"Shoulder shocker"-3 sets, 8 reps each of:

  Seated plate front raise

  Seated DB lateral raise

  Seated DB clean to 1/2 press

5)Farmer walks: 1 arm-50x2x40ish seconds

1 arm overhead carries: 40x2x30ish seconds

6)Ab rollouts: negatives- 2x8/ to wall- 1x8/1x6

LOWER BODY WEDNESDAY
1)Jump squats: 3x5
2)Front squat: 115x6/125x6/115x8/6 -felt freakin' heavy today!

2)BB hip thrust: 135x12/155x10/175x8/185x8/185x8/135x15

4)DB Bulgarian split squat: 30x9/9/ Walking lunges: 25x10/10

5a)Reverse hypers: 20 x 3x15

5b)Hanging leg raises: 4x8

6a)Band seated abductions: 3x15-20

7)Explosive calf raises: 5x10-12
Double unders: 5 x 25

UPPER BODY FRIDAY

1)Muscle-ups: 3x2

2)Bench press: 100x5/105x5/110x5/105x8

3a)DB overhead press: 35x6/30x8/27.5x8/8

3b)Pullups: 2x7/ Chinups: 2x8

4a)Lsit hold: 3x15 seconds

4b)TRX reverse flyes: 3x12

5a)Cable overhead ext: 2x15

5b)DB bicep hammer curl: 2x20

Handstand walk practice

LOWER BODY SATURDAY

1)Box jumps: 3x5

2)Deadlifts:185x3/205x3/195x3/185x5

3)Squats: 115x10/135x8/155x6/165x4

4Glute ham raise: 3x10 (hands behind head)

5a)Band walks: 3x12
5b)Single leg hip thrust: 3x12

Treadmill sprints: 12 minutes, 10 second sprint, 60 second rest @ 10% incline, 12 mph

AUGUST 18-23

MONDAY UPPER BODY

1)OH barbell press: 80x4x3

(last set did 2 drop sets for a total of 9 reps)

2)Pullups: x35(8-6-5-5-5-4-2)

3a)Bar dips: 0x10/15x3x8

 3b)T-bar rows: 45x8/8/35x10/10

 4)"Shoulder shocker":

(3 rounds, 8 reps each, all done seated)

-Plate raise

-DB lateral raise

-DB clean+1/2 press

5a)Smith machine calf raises: 140x15/150x12/160x12/12/170x10

5b)Farmer walks: 70lbs x 3 x 40-45 seconds

6)Ab rollouts(negatives): 3x8/ 1x8 from toes to a wall

LOWER BODY WEDNESDAY

1)Front squat:95x8/115x6/125x6/125x6

2)BB hip thrust:135x10/165x8/195x6/215x6/235x6

4)Bulgarian split squat: 25x10/10/27.5x10

5a)Reverse hypers: 20x15/15/30x15

5b)Hanging leg raises: 4x8

6)Band seated abductions: 3x20-25

KB swings: 73 x 3 x10

UPPER BODY FRIDAY

1)BB hang power snatch: 85x3/85x3/90x2/90x2

2)Bench press: 105x3/115x3/125x1/115x4/105x7

3a)Handstand pushups: 4x5/ OH DB press: 30x10

3b)1 arm TRX inverted row: 5x10

4a)Cable overhead extension: 3x12-15

4b)DB hammer curl: 27.5x8/20x10/10

5a)Lsit hold: 3x15 seconds

5b)Band pull-aparts: 4x20

LOWER BODY SATURDAY

1)Box jumps: 3x5

2)Deadlifts: 175x3/185x3/205x3/195x3/3/3

3)Pause Squats:135x4x6(tried to hold a bit longer!)

4)BB hip thrust: 135x3x15(oooouuuch, the burn!!!)

5a)Glute ham raise: 3x12

5b)Prowler pushes: 12-15 seconds @250-300-320-340-300-300lbs

 6)Lateral band walks: 3x12-14

7)Single leg calf raises: 3x20

AUGUST 11-16

UPPER BODY MONDAY
1)OH barbell press: 65x6/75x3/85x3/75x6/65x8
2a)Feet elevated ring pushups w/pause: 12-12-10-10
2b)Wide pullups: 2x7/Ring pullups: 2x7
3a)Cable face pulls: 3x12
3b)Lateral raises: 3x12
4a)Plate carries: 25lb plate each hand x 4 x 20-25 seconds
4b)Smith machine calf raises: 160x10/170x10/10/90x20
5)Ab rollouts(negatives): 3x8

LOWER BODY WEDNESDAY
1)Squat jumps 3x6
2)Front squat: 115x5/5/120x5/125x5
3)BB hip thrust: 135x10/165x8/185x6/205x6/230x6
4)Walking DB lunges: 25x12/30x10/10
5a)Reverse hypers: 20x3x12
5b)Seated band abductions: 3x20
6)Hanging leg raises: 4x8
Finisher-low sled push 180 x 3 (down and back)

UPPER BODY FRIDAY
1)BB hang power snatch: 85x4x3
2)Bench press: 105x3/110x3/115x3/3/ 105x7
3a)Handstand pushups: 6-5-5/DB overhead press: 25x2x10
3b)Chinups x10/8/ Inverted row(feet elevated)x9/8/12(feet not elevated)
4a)TRX tricep ext: 3x12
4b)TRX bicep curl: 3x12
5a)Lsit hold: 3x15 seconds
5b)Band pull-aparts: 3x15

LOWER BODY SATURDAY
1)Box jumps 3x5
2)Deadlifts: 155x5/175x5/195x3/3/185x5
3)Pause Squats: 135x4x6
4)BB hip thrust: 145x3x12
5a)Glute ham raise: 3x15-12-12
5b)Prowler pushes: 320lbs x 5 (12-15 second push)
6)Lateral band walks: 3x12

AUGUST 4-9

MONDAY UPPER
1)Hang power clean: 115x4x4
2)OH BB press: 65x5/75x5/85x3/90x3/75x6/65x8
3a)Dips: 15x4x8
3b)Pullups: 4x7
4)Cable face pulls: 3x12
5)Farmer's walks: 70 x 3 x 40 seconds
6a)Smith machine calf raise: 5x10
6b)Hanging leg raises: 3x8


WEDNESDAY LOWER
1)Squat jumps 3x5
2)Front squat: 115x2x5/115x8
3)BB hip thrust: 155x10/185x8/205x6/225x6
4)Bulgarian split squat: 25(each hand)x3x10/ 1x12 w/one 25lb
5a)Reverse hypers: 20x3x15
5b)Seated band abductions: 3x20
6a)Ball pike: 3x12
6b)Lunge jumps: 3x8/leg
7)Leg extensions: 1 giant set to 30 reps


FRIDAY UPPER
1)Snatch: 85x4x2
2)Bench press: 115x3/120x3/110x5/100x8
3a)Handstand pushups: 6/5/5/5
3b)Feet elevated inverted rows on rings: x10/8/8/ Chinups x10
4a)Hammer curls: 22.5x3x8
4b)Lsit hold: 3x15 seconds
5a)OH cable tricep extension: 3x12
5b)Pullaparts: 3x20

SATURDAY LOWER
1)Box jump 3x5
2)Sumo deadlift: 155x5/175x3/195x2/205x1/215x1/185x2x5
3)Pause squats: 135x4x6
4)BB hip thrust: 135x12/145x12/12
5a)Glute ham raise: 3x12
5b)Band walks: 3x15
Prowler push- 270 x 5 (12 seconds, 60-90 second rest)

NY Workouts

MONDAY UPPER
1)BB Overhead press: worked up to 85x3/75x6/ 65x8 +2 pp
2a)DB chest press: 40x4x10
2b)Wide grip pullups: 8-7-6-5
3a)Seated machine row: 3x12
3b)Plate front raise: 25x3x12
4)DB seated "power clean": 3x10
5)Hanging leg raises: 4x8
Farmer's walks: 70lbs x 3 sets(only had a small space to walk back and forth)

Wednesday Lower
1)Front squats: 95x8/105x8/115x6/115x6-I suck at these now!
2)Bulgarian split squats: 22.5x3x10
3a)Single leg hip thrusts 3x12
3b)Seated band abductions: 3x20
4a)Reverse hypers 2x20/leg curls 2x15
4b)Lsit hold: 3x15 seconds
5)Leg extensions: 3x12

Friday Upper
1)Fat bar chin-ups: 6x6/ 1x8
2)Bench press: 105x5/110x3x4/105x5+95x5(drop set)
3a)Inverted row: 3x12
3b)Dumbbell overhead press: 35x6/30x7/22.5x10/22.5x10
4)DB hammer curls: 22.5x3x8
5a)Tricep pushdowns: 2x15
5b)Reverse dumbbell flyes: 3x15

Saturday Lower
1)Sumo deadlift: 135x5/155x5/175x3/195x3/205x3/210x3
2)Pause squat: 135x4x6
3)BB hip thrust: 135x10/155x8/8/175x8/185x8
4a)Single leg RDL: 30x3x10
4b)Band clams: 3x15
5)Decline bench leg raises: 3x12