Month 4, Week 2

MONDAY APRIL 8
1) Hang Power Snatch 6x2 w/ 85lbs
2) Push Press 8 x 2  w/ 110lbs
3a) Pronated Low Incline Dumbbell Row (w/2 second hold) 6x8 w/25lbs
3b) Close Grip Low Incline Press 8 x 2 115lbs
4a) Front Lever Hold 4x10 seconds
4b) Handstand Hold 3 x ALAP(as long as possible)

WEDNESDAY APRIL 10
1)Box Jump 3x5
2) Back Squat 6 x 2 w/ 175lbs
3) Deadlift 3 x 2 w/ 195lbs
4) Pistol Squat 5x8 (to a bench holding 10lb dumbbell at chest)
5) L-Sit Hold 4x 10 seconds
6)Standing Calf Raise 4x8-10

FRIDAY APRIL 12
1) Handstand Pushup 6 x 5-5-5-5-4-4
2a) 45° Incline Dumbbell Press 6x8 w/40lbs
2b)Chinup 9x6 (first 2 sets did 8 reps)
3) Parallel Bar Dip 1x10+6
4a) Incline Hammer Curl 3x10
4b) Front Lever Hold 3x10 sec.

SATURDAY APRIL 13
1) Sled High Pull 8x3
2) Heavy Sled Push 5x16 seconds w/135lbs
3a) 2 Arm KB Swing 4x12 w/45lbs
3b)TRX Ab Pike 4x10
4a) Farmers Walk  5 x 30 seconds w/60lbs
4b)Seated Calf raise 5 x 20

Month 4, Week 1

MONDAY:
1) Hang Power Snatch 6x2 80lbs
2) Push Press 6x2  110lbs
3a) Pronated Low Incline Dumbbell Row  w/2 second hold 6x8 w/25lbs
3b) Close Grip Low Incline Press 6x2 115lbs
4a) Front Lever Hold 4x10 seconds
4b) Handstand Hold 3 x ALAP(as long as possible)-got 20 seconds on one set

WEDNESDAY:
1)Box Jump 3x5
2) Back Squat 5x2 175lbs
3) Deadlift 3x2-did BB hip thrusts instead 3x8 w/135lbs
4) Pistol Squat 5x6 (I attempted pistols...they were UGLY!)
5) L-Sit Hold  4x 10 seconds
6)Standing Calf Raise 4x8-10

FRIDAY
1) Handstand Pushup 6x5-5-5-5-4-4
2a) 45° Incline Dumbbell Press 6x8 w/40lbs
2b)Chinup 8x6 (6 sets w/a 10lb dumbbell)
3) Parallel Bar Dip 1x10
4a) Incline Hammer Curl 3x10
4b) Front Lever Hold 3x10 sec.

SATURDAY
1) BB Hang Power Clean 5x3 w/95lbs
2) Heavy Sled Push 5x14 seconds
3) 2 Arm KB Swing 4x10 w/50lbs
4) Farmers Walk  5 x 30 seconds w/55lbs

3 Rep Max Week

MONDAY MARCH 25

1) Barbell Snatch- 5 x 3 w/ 85lbs

2a) Push Press- 3RM : 120lbs

2b) Chin Up- 7 x 7

3a) Close Grip Low Incline Press- 3RM: 120lbs

3b) Front Lever Hold- 4 x 10sec.

4) Handstand Hold- 3 x as long as possible

Battle ropes: 15 seconds, 5x


WEDNESDAY MARCH 27

1) Depth Jump- 5 x 3

2) Squat- 3RM : 195

3) Deadlift- 3RM : 210

4) High Step Up- 4 x 6 w/50lb barbell

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing calf raise machine: 4x10


FRIDAY MARCH 29

1a) Mixed Grip Suspended Inverted Row- 5 x 10

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/ 40lbs

2a) Handstand Pushup- 5 x 5

2b) Front Lever Hold- 4 x 10 sec.

3a) Standing Dumbbell Curl- 3 x 10 w/ Fat Gripz

3b) Power Wheel Rollout- 3 x 8 (negatives)


SATURDAY MARCH 30

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 18 sec.

3) KB Swing- 4 x 12

4) Farmers Walk- 4 x 30 sec.

Month 3, Week 3

Monday March 18

1) Barbell Snatch- 5 x 3 w/80lbs

2a) Push Press- 5 x 3 w/105lbs

2b) Chin Up- 9 x 6

3a) Close Grip Bench Press- 3 x 3 w/115lbs

3b) Front Lever Hold- 4 x 10sec.

4) Free Standing Handstand Hold- 3 x 5-15 seconds (as long as possible)

10 minutes of jump rope

Wednesday March 20

1) Depth Jump- 5 x 3

2) Back Squat- 3 x 3 w/ 175lbs

3) Deadlift- 2 x 3 w/ 205lbs

4) High Step Up- 4 x 6 w/50lb barbell

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing Calf Raise 4x10

6a)Single leg glute bridge x38

6b)Monster walks 3x12

Friday March 22

1a) Mixed Grip Suspended Inverted Row- 5 x 8

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/40lbs

2a) Handstand Pushup-  4x5

2b) Front Lever Hold On Straps- 4 x 10sec.

3a) Standing Dumbbell Curl- 3 x 10 w/Fat Gripz

3b) Power Wheel Rollout- 3 x 6 (out to wall)

 

Saturday March 23

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 16 sec. w/135lbs

3) KB Swing 4 x 12

4) Farmers Walk- 3 x 30 sec.

Month 3, Week 2

Monday March 11

1) Barbell Snatch- 5 x 3 w/80lbs

2a) Push Press- 8 x 3 w/100lbs

2b) Chin Up- 8 x 6

3a) Close Grip Bench Press- 6 x 3 w/110lbs

3b) Front Lever Hold- 4 x 10sec.

4) Free Standing Handstand Hold- 3 x 5-15 seconds (as long as possible)

Wednesday March 13

1) Depth Jump- 5 x 3

2) Back Squat- 6 x 3 w/165lbs

3) Deadlift- 4 x 3 w/ 195lbs

4) High Step Up- 4 x 6 w/25lb DBs

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing Calf Raise 4x10

Reverse lunge jumps x8 each leg
Single leg foot elevated glute bridges x8
3x

Thursday March 14

1a) Mixed Grip Suspended Inverted Row- 5 x 8

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/40lbs

2a) Handstand Pushup-  x 5-5-5-4-4

2b) Front Lever Hold On Straps- 4 x 10sec

3a) Standing Dumbbell Curl- 3 x 12 w/Fat Gripz

3b) Power Wheel Rollout- 3 x 8-6-8 (out to wall)

Double unders-5 sets of 30

Saturday March 9

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 12 sec. w/135lbs

3) KB Swing 4 x 12

4) Farmers Walk- 3 x 30 sec.

*Had to skip this workout because I was out of town. We did a long hike up into the Smoky Mountains!*

Month 3 Week 1

Monday March 4

1) Barbell Snatch- 5 x 3 w/75lbs

2a) Push Press- 6 x 3 w/100lbs

2b) Chin Up- 7 x 6

3a) Close Grip Bench Press- 4 x 3 w/110lbs

3b) Front Lever Hold- 4 x 10sec.

4) Free Standing Handstand Hold- 3 x 5-15 seconds

Wednesday March 6

1) Depth Jump- 5 x 3

2) Back Squat- 4 x 3 w/165lbs

3) Deadlift- 3 x 3 w/ 195lbs

4) High Step Up- 4 x 6 w/25lb DBs

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing Calf Raise- 4x10 115lbs

Finisher:
12 Back Extensions
8 single leg Hip Thrusts
6 Lunge Jumps 
3x

Friday March 8

1a) Mixed Grip Suspended Inverted Row- 5 x 8 

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/40lbs

2a) Handstand Pushup- 5 x 4

2b) Front Lever Hold- 3 x 10sec

3a) Standing Dumbbell Curl- 3 x 12 w/Fat Gripz

3b) Power Wheel Rollout- 3 x 6 (out to wall)

*10 minutes of jump rope

Saturday March 9

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 12 sec. w/135lbs

3) KB Swing 4 x 12

4) Farmers Walk- 3 x 30 sec.

5)Seated Calf raises-5x20

4 Rep Max Week!

MONDAY 2/25  UPPER BODY
 

1) 1 Arm Dumbbell Snatch- 5 x 4 w/45lbs

2a) Push Press- 1 x 4 RM: 115lbs Watch here

2b) Parallel Grip Pullup- 6 x 5 (wide grip first 3 sets)

3a) Close Grip Bench Press-  1 x 4 RM: 115lbs

3b) Front Lever Hold- 4 x 10sec (on rings)

4) Handstand Hold- Free standing x 15-20 seconds (almost got to 25 seconds on one set!)

WEDNESDAY 2/27 LOWER BODY

1) Standing Broad Jump- 3 x 5

2) Squat- 1 x 4 RM : 190lbs

3) Deadlift- 1 x 4 RM : 205lbs

4a)Dumbbell lunge- 4 x 8 w/ 35lbs each hand(first two sets did walking lunges, last two were alternating reverse lunges) Just glad it's the last week for these!!

4b) L-Sit Hold- 4 x 10 seconds

5a)Standing Machine Calf Raise: 3x20

5b)Back Extensions: 2x15

FRIDAY 3/1 UPPER BODY

1a) 1 Arm Dumbbell Row- 5 x 6 w/ 60lbs

1b) Pushup- 5 x 8 (with pushups handles and a pause at the bottome)

2a) Handstand Pushups - 3 x 6-6-5 / 1 set eccentric only x 6 (8 second lowering phase)

2b) Front Lever Hold- 4 x 10sec, on rings

3a) EZ Bar Curl- 3 x 10 w/45lbs

3b) Power Wheel Rollout- 3 x 6 (on toes, rolling out to wall)

*80 double unders in a row!* PR :)

SATURDAY 3/2 LOWER/CONDITIONING

1) Sled High Pull: 5 x 6

2) Heavy Sled Push- 5 x 16 seconds w/ 135lbs

3) 1 Arm KB Swing- 3x12 w/40lbs

4) Farmers Walk- 3 x 30 seconds-2 sets offset(60lbs in one hand, 80lbs in the other)/ 1 set w/60 lbs both hands