MONDAY UPPER
1)Clean and press practice: 115lbs, 3x1
2)Push press: 3x6 w/95lbs
3a)Bench press with fat gripz:95x5/105x5/110x4/95x8
3b)Wide pullups: 5 sets of 6
4a)Chest supported T-bar rows: 4x8 w/45lbs
4b)L-sit hold: 4x10 seconds
Finisher:
20 seconds alternating battle ropes
1 arm overhead carry right arm 35lb KB
20 seconds ropes
1 arm carry left arm
20 seconds ropes
1 arm Farmer's walk right arm 50lbs
20 seconds ropes
1 arm Farmer's walk left arm
20 seconds ropes
WEDNESDAY LOWER
1)Jump squat(between warmup sets of deadlifts) 3x6 explosively as possible
1b)Trap bar deadlift: 185x5/5/155x10
2)Bulgarian split squat: 3x8 w/135lbs
3)Barbell hip thrusts: 3x8 w/135lbs
4)Reverse hyperextensions: 3x12
5a)Machine calf raise: 130x10-10-10/110 x 15
5b)Ball pikes: 3x12
6)Seated band abductions: 2x30
FRIDAY UPPER
1)1 arm DB snatch: 40x5/5/45x5/5
2a)Overhead dumbbell standing press: 30x8/8/7/25x9+6 push pres
2b)Chinups: 10-8-8
3a)Dips: 3x10
3b)Front lever tuck hold: 3x10 seconds
4)Cable face pull: giant set x40
5a)Ez bar drag curls: 40x12/12/10
5b)Lateral raises
SATURDAY LOWER
1)Back squat: 155x5/155x5/135x10
2)Single leg hip thrust: 3x10
3)Band clam raises: 2x12
Finisher: sled push + KB swings, 5 rounds
Monday, September 30, 2013
Monday, September 23, 2013
SEPT 16-21
MONDAY UPPER BODY
1)Clean & jerks: 85x3/95x3/105x3/115x1/120x1
2)Strict barbell press: 75x5-5-4/65x8
3a)Close grip bench with fat gripz: 85x5/95x5/105x5-5-5
3b)Wide grip pullups: 5x6
4a)L-sit hold: 4x10 seconds
4b)Tbar chest supported row: 45x8-8-8
Finisher: off-set Farmer's walks w/50&60lbs, 4 sets
WEDNESDAY LOWER BODY
1)Overhead squats(warmup)
2)Trap bar deadlifts: 135x8/155x5/175x5/185x5
3)Bulgarian split squats: 22.5lbs, 3x10
4)Barbell hip thrusts: 115x12/125x10/135x8/8
5)Back extensions: Giant set to 40 reps
6a)Standing calf raise machine: 3x12
6b)Hanging leg raises: 3x8
Monster/sumo walks with band
Finisher: 100 walking lunges(50/leg)
FRIDAY UPPER BODY
1)Barbell snatch: 80x3-3-3
2a)Handstand pushups: 5x6
2b)Neutral grip pullups: x8-8-8-6
3a)Dips: x10-10-8
3b)Modified front lever: 3x10 seconds
4a)EZ bar drag curl: 3x12
4b)Cable face pull: 3x12
5)Lateral raise giant set to 30 reps
SUNDAY LOWER BODY
1)Box jump: worked up to 1 set of 3 high jumps
2)Glute ham raise: 3x5
3)Single leg foot elevated glute bridge: 3x10
4)Back squats: worked up to 145x6/145x6/135x8
5)Side lying clam w/band: 2x12
Finisher: Prowler push+KB swings x12 -4 rounds
1)Clean & jerks: 85x3/95x3/105x3/115x1/120x1
2)Strict barbell press: 75x5-5-4/65x8
3a)Close grip bench with fat gripz: 85x5/95x5/105x5-5-5
3b)Wide grip pullups: 5x6
4a)L-sit hold: 4x10 seconds
4b)Tbar chest supported row: 45x8-8-8
Finisher: off-set Farmer's walks w/50&60lbs, 4 sets
WEDNESDAY LOWER BODY
1)Overhead squats(warmup)
2)Trap bar deadlifts: 135x8/155x5/175x5/185x5
3)Bulgarian split squats: 22.5lbs, 3x10
4)Barbell hip thrusts: 115x12/125x10/135x8/8
5)Back extensions: Giant set to 40 reps
6a)Standing calf raise machine: 3x12
6b)Hanging leg raises: 3x8
Monster/sumo walks with band
Finisher: 100 walking lunges(50/leg)
FRIDAY UPPER BODY
1)Barbell snatch: 80x3-3-3
2a)Handstand pushups: 5x6
2b)Neutral grip pullups: x8-8-8-6
3a)Dips: x10-10-8
3b)Modified front lever: 3x10 seconds
4a)EZ bar drag curl: 3x12
4b)Cable face pull: 3x12
5)Lateral raise giant set to 30 reps
SUNDAY LOWER BODY
1)Box jump: worked up to 1 set of 3 high jumps
2)Glute ham raise: 3x5
3)Single leg foot elevated glute bridge: 3x10
4)Back squats: worked up to 145x6/145x6/135x8
5)Side lying clam w/band: 2x12
Finisher: Prowler push+KB swings x12 -4 rounds
Saturday, September 14, 2013
Sept 9-14
MONDAY UPPER
1)Clean and press practice- 4x3 w/95lbs
2)Strict barbell press w/fat gripz: 75x4/65x6/65x6+6 pp
3a)Bench press w/fat gripz: 85x5/95x5/100x5/100x5
3b)Wide pullups: 5x6 (last set chinups)
4a)Tbar chest supported row: 45x8-8-6-6
4b)L-sit: 4x10 seconds
Finisher:
1 arm overhead carry(35lbs) + battle ropes(20 seconds) between each arm, 3 rounds
WEDNESDAY LOWER
1a)Jump squat 3x6
1b)Overhead squat 2x6
2)Trap bar deadlift: cluster sets 5x5(x2) w/150lbs
3)Bulgarian split squat: 3x10 w/20lbs each hand
4)Hip thrust: 3x8 w/135lbs
5a)Standing calf raise
5b)Reverse crunches
6)Back extension: giant set to 40 reps
FRIDAY UPPER
1)Barbell snatch: 3x5 w/75lbs
2a)Pullups on rings: x8-6-6-6
2b)Handstand pushups(to mat): x8-6-6-6
3)Dips: Giant set to 30 reps-10-6-5-5-4 (20 second rest)
4a)Face pulls: 3x12
4b)EZ bar drag curls: 3x12
5)Lateral raise drop set
Front lever practice
SATURDAY LOWER
Box jumps-worked up to a set of 3 to a high box
1)Glute hamraise: 4x5
2)Squats: working sets-145x6/135x6/115x10
3)1 leg foot elevated glute bridge: x12-10-10
4)Side lying clam raises: 2x12
Finisher:
Sled push x10 seconds
KB swings x12 50lbs
5 rounds
1)Clean and press practice- 4x3 w/95lbs
2)Strict barbell press w/fat gripz: 75x4/65x6/65x6+6 pp
3a)Bench press w/fat gripz: 85x5/95x5/100x5/100x5
3b)Wide pullups: 5x6 (last set chinups)
4a)Tbar chest supported row: 45x8-8-6-6
4b)L-sit: 4x10 seconds
Finisher:
1 arm overhead carry(35lbs) + battle ropes(20 seconds) between each arm, 3 rounds
WEDNESDAY LOWER
1a)Jump squat 3x6
1b)Overhead squat 2x6
2)Trap bar deadlift: cluster sets 5x5(x2) w/150lbs
3)Bulgarian split squat: 3x10 w/20lbs each hand
4)Hip thrust: 3x8 w/135lbs
5a)Standing calf raise
5b)Reverse crunches
6)Back extension: giant set to 40 reps
FRIDAY UPPER
1)Barbell snatch: 3x5 w/75lbs
2a)Pullups on rings: x8-6-6-6
2b)Handstand pushups(to mat): x8-6-6-6
3)Dips: Giant set to 30 reps-10-6-5-5-4 (20 second rest)
4a)Face pulls: 3x12
4b)EZ bar drag curls: 3x12
5)Lateral raise drop set
Front lever practice
SATURDAY LOWER
Box jumps-worked up to a set of 3 to a high box
1)Glute hamraise: 4x5
2)Squats: working sets-145x6/135x6/115x10
3)1 leg foot elevated glute bridge: x12-10-10
4)Side lying clam raises: 2x12
Finisher:
Sled push x10 seconds
KB swings x12 50lbs
5 rounds
Wednesday, September 11, 2013
Sept 2-7
MONDAY UPPER
1)Clean & Jerk practice 105lbs
2)DB overhead press: 27.5lbs x 8-8-7-6
3)Close grip bench: 4x5 w/95lbs
4)Wide grip pullups: 4x6
5)Chest supported T-bar row: 40(added) x8-7-7-7
Finisher:
Farmer's walk x45seconds w/50lbs + hanging leg raises x8, 3x
Handstand practice
WEDNESDAY LOWER BODY
1)Trap bar deadlift: cluster sets 5x5 with 135lbs- 30 second rest between sets, rest 2 minutes & repeat
2)Bulgarian split squat: 3x10 w/40lbs
3)Barbell hip thrust: 3x10 w/115lbs
4)Back extension: Giant set to 40 reps
5a)Standing calf raise machine: 4x10
5b)L-sit 4x10 seconds
Band monster and sumo walks
UPPER BODY
1)Handstand pushups 5x4
2a)Dips: 4x8
2b)Neutral grip pullups: 8-8-8-6
3a)Cable face pulls 3x12
3b)Lateral raise 3x12
4)EZ bar drag curls 3x12
Front lever practice
SATURDAY LOWER
1)Back Squat:145x6/125x8/115x10
2)1 leg glute bridge: giant set to 40 reps each leg
3)Side lying clam raises 2x12
Finisher:
Sled push x8 seconds + KB swings x12, 3 rounds
Trx ab pike 3x12/10/10
1)Clean & Jerk practice 105lbs
2)DB overhead press: 27.5lbs x 8-8-7-6
3)Close grip bench: 4x5 w/95lbs
4)Wide grip pullups: 4x6
5)Chest supported T-bar row: 40(added) x8-7-7-7
Finisher:
Farmer's walk x45seconds w/50lbs + hanging leg raises x8, 3x
Handstand practice
WEDNESDAY LOWER BODY
1)Trap bar deadlift: cluster sets 5x5 with 135lbs- 30 second rest between sets, rest 2 minutes & repeat
2)Bulgarian split squat: 3x10 w/40lbs
3)Barbell hip thrust: 3x10 w/115lbs
4)Back extension: Giant set to 40 reps
5a)Standing calf raise machine: 4x10
5b)L-sit 4x10 seconds
Band monster and sumo walks
UPPER BODY
1)Handstand pushups 5x4
2a)Dips: 4x8
2b)Neutral grip pullups: 8-8-8-6
3a)Cable face pulls 3x12
3b)Lateral raise 3x12
4)EZ bar drag curls 3x12
Front lever practice
SATURDAY LOWER
1)Back Squat:145x6/125x8/115x10
2)1 leg glute bridge: giant set to 40 reps each leg
3)Side lying clam raises 2x12
Finisher:
Sled push x8 seconds + KB swings x12, 3 rounds
Trx ab pike 3x12/10/10
Saturday, August 31, 2013
Aug 19-23
MONDAY UPPER BODY
1)Clean and push press: 2x5(85lbs)/2x3 (95lbs)
2a)Bench press: 4x6 w/95lbs
2b)Wide pullups: 6x5
3)Cable face pulls: 3x12
4)Lsit hold on rings: 3x10
Finisher: 15 seconds of battle ropes + 45 seconds of Farmer's walks, 4 rounds
Tuesday: 30 minute fasted walk
WEDNESDAY LOWER BODY
1) Box jumps(worked up to set of 3 to a high box)
2)Single leg front loaded reverse lunge: 65x8/75x8/80x8/80x8
3)Trap bar deadlift(low handles): 2x8 w/135 (first time doing these in months, so I'm pretty weak!)
4)Barbell hip thrust: 3x10 w/115lbs/ 1x10 single leg (bodyweight)
5)Cable abductions: 2x12
6a)Standing calf raise machine: 4x10-15
6b)Reverse hypers: 2x12
Finisher: Tabata kettlebell swings(40lbs) + double unders(that was brutal!)
Thursday: 30 minute fasted walk
FRIDAY UPPER BODY
1a)Ring pullups 5x6
1b)Handstand pushups 4x5
2a)Chest supported DB row: 4x8 w/30lbs(hold at top)
2b)Pushups: 4x10(first two sets feet elevated)
3a)EZ bar curl 3x12
3b)Tricep pushdown 3x12
3c)Bentover lateral raise 3x12
Handstand and front lever hold, 1 arm overhead carries-2 sets
10 minutes low intensity cardio
SATURDAY LOWER BODY:
1a)Squat jumps 4x10
1b)1 leg glute bridge 4x10
2a)Walking lunges 3x10
2b)Ab wheel 3x15
Sunday: 30 minute fasted walk
1)Clean and push press: 2x5(85lbs)/2x3 (95lbs)
2a)Bench press: 4x6 w/95lbs
2b)Wide pullups: 6x5
3)Cable face pulls: 3x12
4)Lsit hold on rings: 3x10
Finisher: 15 seconds of battle ropes + 45 seconds of Farmer's walks, 4 rounds
Tuesday: 30 minute fasted walk
WEDNESDAY LOWER BODY
1) Box jumps(worked up to set of 3 to a high box)
2)Single leg front loaded reverse lunge: 65x8/75x8/80x8/80x8
3)Trap bar deadlift(low handles): 2x8 w/135 (first time doing these in months, so I'm pretty weak!)
4)Barbell hip thrust: 3x10 w/115lbs/ 1x10 single leg (bodyweight)
5)Cable abductions: 2x12
6a)Standing calf raise machine: 4x10-15
6b)Reverse hypers: 2x12
Finisher: Tabata kettlebell swings(40lbs) + double unders(that was brutal!)
Thursday: 30 minute fasted walk
FRIDAY UPPER BODY
1a)Ring pullups 5x6
1b)Handstand pushups 4x5
2a)Chest supported DB row: 4x8 w/30lbs(hold at top)
2b)Pushups: 4x10(first two sets feet elevated)
3a)EZ bar curl 3x12
3b)Tricep pushdown 3x12
3c)Bentover lateral raise 3x12
Handstand and front lever hold, 1 arm overhead carries-2 sets
10 minutes low intensity cardio
SATURDAY LOWER BODY:
1a)Squat jumps 4x10
1b)1 leg glute bridge 4x10
2a)Walking lunges 3x10
2b)Ab wheel 3x15
Sunday: 30 minute fasted walk
Monday, August 19, 2013
August 12-17(vacation)
In New York this week, visiting the in-laws!
MONDAY 8/12 UPPER BODY:
MONDAY 8/12 UPPER BODY:
1)Overhead barbell press: 75x5/5/5/65x8
2a)1 arm row: 50x8/60x8/52x10/10
2b)Feet elevated pushups: 4x10
3a)Overhand pullups: 6-5-4-3-2-1
3b)Reverse bench crunch 3X12
Finisher-1 arm overhead dumbbell carries x5
TUESDAY 8/13: 30 minute walk+10 minutes of 30:10 intervals:
burpees, jump rope, mountain climbers
burpees, jump rope, mountain climbers
WEDNESDAY 8/14 LOWER BODY:
1)Lying leg curls: 3x10
2)Squat: 3x6 w/135lbs
2)Squat: 3x6 w/135lbs
3)Front loaded single leg reverse lunge: 4x8 w/65lbs
4)Single leg hip thrusts(upper and foot elevated)3x8-10
5)Cable abductions: 2x15
6)Calf raises(single leg) 3x12
7)Hanging leg raises: 3x8-10
6)Calf raises(single leg) 3x12
7)Hanging leg raises: 3x8-10
THURSDAY:40 minute fasted walk
FRIDAY 8/16 UPPER BODY:
1)1 arm DB snatch: 4x5, worked up to 45lbs
2)Overhead DB press: 30x7-7-6/22x10
3a)DB floor press: 4x8 w/40lbs
3b)Chinups: 4x8/ wide grip 1x6
4a)Bicep curls: 3x8-10
4b)Tricep pushdowns: 3x10-12
4c)Bentover lateral raises: 3x8-10
Saturday: 30 minute fasted walk
1)1 arm DB snatch: 4x5, worked up to 45lbs
2)Overhead DB press: 30x7-7-6/22x10
3a)DB floor press: 4x8 w/40lbs
3b)Chinups: 4x8/ wide grip 1x6
4a)Bicep curls: 3x8-10
4b)Tricep pushdowns: 3x10-12
4c)Bentover lateral raises: 3x8-10
Saturday: 30 minute fasted walk
SUNDAY 8/17 LOWER BODY:
1)Single leg squat to chair: 3x10
2)Single leg glute bridge, foot elevated: 3x12
3)Reverse sled/tire drags: 20seconds x8, 70lbs
4)Ab wheel rollouts: 1 giant set to 40 reps
1)Single leg squat to chair: 3x10
2)Single leg glute bridge, foot elevated: 3x12
3)Reverse sled/tire drags: 20seconds x8, 70lbs
4)Ab wheel rollouts: 1 giant set to 40 reps
Sunday, August 4, 2013
July 29-Aug 3
7/29 MONDAY UPPER
1)Muscle ups on rings x5(one at a time)
2)Military press: 75lbs x 5-5-5 / 65x8
3a)1 arm DB row: 60lbs x7-7 /55x10/50x12
3b)Bar dips: 4x8
4)Wide neutral grip pullups(3 minutes as many as possible): 22 reps
5)3 rounds:
Ring L-sit hold x10seconds
Ring L-sit hold x10seconds
Farmer's walks x 45seconds w/50lbs
Battle ropes x15 seconds
*Handstand practice
7/31 WEDNESDAY LOWER
1)Glute ham raise 4x5 (these suck!!!)
2)Reverse front loaded barbell single leg lunge: 3x8 @75lbs
3)Squat: 135x6/135x6/115x10
4)Barbell hip thrust: 3x8 w/135lbs/ Single leg: 1x10
5)Cable Abductions 2x12
6a)Standing calf raises
6b)Ab wheel rollouts
7)KB swings: 4x10 w/45lbs
Thursday: 12 minutes jump rope intervals
7)KB swings: 4x10 w/45lbs
Thursday: 12 minutes jump rope intervals
8/2 FRIDAY UPPER
1)Hang power snatch 3x5 w/75lbs
2)Close grip bench press w/fat gripz; 95x5/105x5/110x5/95x8
3a)Chinups: 8-7-6-5
3b)DB overhead press: 30x7/30x7/25x9/27.5x7+5 push presses
3b)DB overhead press: 30x7/30x7/25x9/27.5x7+5 push presses
4)Bentover lateral raise: 3x12
5)Seated bicep curls 2x8/ 1 run the rack drop set
6)Tricep pushdowns w/rope: giant set to 30 reps
*Front lever and handstand practice
5)Seated bicep curls 2x8/ 1 run the rack drop set
6)Tricep pushdowns w/rope: giant set to 30 reps
*Front lever and handstand practice
8/3 SATURDAY
1)Single leg foot elevated glute bridge: 3x10
2)Walking lunges: 3x8 w/30lbs each hand
3)Back Extensions: one giant set to 40 reps
As many rounds in 10 minutes:
Heavy sled push x ~8-10 seconds
Tire flips x5
=7 rounds
1)Single leg foot elevated glute bridge: 3x10
2)Walking lunges: 3x8 w/30lbs each hand
3)Back Extensions: one giant set to 40 reps
As many rounds in 10 minutes:
Heavy sled push x ~8-10 seconds
Tire flips x5
=7 rounds
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