DEC 24-29TH

MONDAY
1)Squats: 155x5-5-5

2a)Pullups wide grip 4x6
2b)1 arm DB shoulder press: 30x7-6-6-6

3)Ab wheel negative rollouts: 3x8

4)Kettlebell swings: 3x20 w/30lbs

WEDNESDAY
1)Trap bar deadlift: 155x5-175x5-175x5

2a)1 arm DB row: 50x8-8-8-8

2b)Pushups w/feet on bench: 8-8-8-8

3)Hanging leg raises: 3x10

4)Back extensions: 2x15

FRIDAY
1)Front loaded reverse barbell lunge: 85x6-6-6

2a)BB overhead press with fat gripz: 65x5-75x5-75x5-70x5-70x5
2b)Neutral grip weighted pullups: 4x5 w/15lbs

3)Single leg glute bridges foot elevated: 3x10


SATURDAY
Sled push sprints x10
Farmer's walks w/60lb kettlebells  x3

Deload

I've been training hard for the last 6 weeks, so this week I've decided to take do a deload. I'll be doing full body workouts, which I'm going to continue with for the rest of the year, doing a little less volume and heavier weights. Then I'm going to start a program of Jason Ferrugia's that I purchased a while back called "Uncaged".  I've not been following a structured plan for the past month or so, so I'm looking forward to it! :) Be back next week!

DEC 10-15 Training

MONDAY UPPER

1)Hang power snatch: 75lbs 3x5

2)Strict barbell press: 75x6-6-6/65x6

3a)Pullups wide grip: 5x5

3b)Bench press: 95x6-105x4-105x4-95x8

4a)Tbar row: 55x7/55x7/55x6+45x6(drop set)

4b)Lateral raises: 15x10-10

Abs

Finisher: 3 minutes as many rounds as possible- 5 pushups/10 crossovers
(Forgot how many rounds I got!)



WEDNESDAY LOWER

Lost the paper I wrote down my weights and reps on! But here's what exercises I did and what I can remember of weights:

1)Front squats: 115x6-6-6/ 95x10 or 12?

2)Trap bar deadlift(handles facing down): worked up to 175x6

3)Barbell glute bridge: worked up to 195x6

4a)Walking lunges: w/30lbs each hand -3 sets of 8

4b)Ab wheel rollouts: 2x8 negatives, 1x15 on knees

FINISHER:
6-5-4-3-2-1 Lunge jumps(each leg)
+ 20 double unders between sets
Time=4:51


FRIDAY UPPER

1)Handstand pushups: 4x6

2)Pullups: 30 rep goal, 30 second rest: 10-5-4-4-3-4

3)As many sets in 12 minutes:
1 arm DB row: 45lbs x6 (should've went heavier)
DB chest press: 40lbs x6
 = 8 sets

Finished up with a few sets of bicep curls,TRX triceps extensions, and abs :)

SATURDAY CONDITIONING:

6 rounds:
90lb sled push 30 yds
20 battle rope slams
60lb kb farmer's walks

50 swings for time w/35lbs-1:49
Single leg hip thrusts

Wed-Fri-Sat

Wed Dec 5

1)Squat:135x5/145x5/160x5/160x5

2)Conventional Deadlift: 155x5/175x5/175x5(have gotten weak on these since using the trap bar!)

3)Barbell hip thrust(upper elevated): 135x8-8-8-8

4)Calf raises: 3x20

5)Negative ab wheel rollouts: 3x8

FINISHER:
3 rounds-
30 double unders
20 walking lunges w/35lb plate overhead


Friday Dec 7

1)Handstand pushups: 5x5

2)L-Pullups: (Rest pause) 6-6-5-4-3-1 =25 reps

3)Dips: (Rest pause) 10-8-7-5 =30 reps

4a)DB incline chest press: 40x8-8-8-8

4b)Inverted rows: 4 sets of 12

5)DB bicep curls: 2x10/1x12

6)Abs: ball pikes 3x12, bench hip raises 2x15


Saturday Dec 8

Sled pushes 10x~30 yds, short rests

10->1
Squat jumps
Swings (35lbs)

Upper Body

1)Hang power snatch 80x3-3-3

2)Strict BB press: 75x6-5-5-5

3a)Bench press: 95x6-105x5-5-95x8 WEAK! :(

3b)Neutral pullups: 8-8-8

4)1 arm rows: 65x8-55x10-10

5)Lateral raises: Drop sets x2

6)Hanging leg raises 4x10

Finisher: battle ropes and pull-aparts

Conditioning & Other Stuff

1)Hang power clean practice

2)Heavy sled pushes x5 (worked up to 225lbs)

3)Light sled pushes + Farmer's walks w/60lbs each hand x5 rounds

4)Seated calf raises/Single leg glute bridges

5)Single leg back extensions 2x10

Bodyweight Upper Body Workout

1)Handstand pushups: 5x5

2)Pullups(overhand grip on bar): Rest pause(goal 25 reps), 30seconds rest: 10-5-4-3-3

3)Bar Dips:(Rest pause, goal 30 reps)10-8-6-6

4a)Pushups: x10
4b)Inverted Rows: x12 (4 sets)

5)Decline situps: 3 x15

Finisher:
5 minute burpee pullups, amap(as many as possible)
=30 reps