Oct 21-26

MONDAY UPPER
1)Weighted neutral grip pullups: 4x5 w/15lbs/ 1x8 bodyweight
1)Push Press: 105x3/3/3/ Push jerk: 115x2/2
3a)DB chest press:45x8/8/8
3b)Bentover barbell row: 80x10/90x10/100x8
4a)EZ bar drag curls 3x12
4b)Rope pushdowns 3x12
5)Pullaparts x50
Finisher: Battle ropes-20 seconds on, 40 seconds off(approx.) x5 rounds
Front lever practice


WEDNESDAY LOWER
1a)Ball leg curl 2x12
1b)Squat jumps 3x8
2)Front squat: 115x3x5
3)BB hip thrust: 155x3x8
4)Reverse single leg lunge from deficit: 30(each hand)x3x8/Bulgarian split squat 1x20
5a)Reverse hyper: 3x12
5b)Standing calf raise machine: 5x10-12
Finisher: 15 KB swings + 8 hanging leg raises, 4x


FRIDAY UPPER
1)Hang power snatch: 80x3/4/4/4
2)Bench press: 95x5/105x5/115x5/115x5/95x10
3a)HSPU 2x5/ OH DB press: 35x5/ 30x6/ Drop set 30x6/27x4/25x3
3b)1 arm DB row: 60x8/8/ 55x10
4a)TRX "W"row: 3x12
4b)Lateral Raises: 3x12
Ring pushups + bar chin-ups 5-->1-->5


SATURDAY LOWER
1)Box jump 3x5/ OH squats
2)Sumo Deadlift 195x3/3
3)1 leg glute bridge: 3x12
4)Band clams: 2x15
Prowler push x12 seconds 160lbs x6, Farmer's walks x4

October 14-19th, 2013

MONDAY UPPER
1)Weighted neutral grip pullups: 4x5 w/15lbs
2)BB push press: 85x3/95x3/105x3-3-3
3a)DB chest press: 45x6/45x6/40x10
3b)1 arm DB row: 60x6/60x6/55x10
4a)EZ bar drag curls: 3x12
4b)Tricep pushdowns: 3x12
5)Pullaparts x50
Offset farmer's walks(~45 seconds, 50lb & 60lb) + L-sits x4
Handstand practice

WEDNESDAY LOWER
1a)Glute ham raise: 3x6
1b)Vertical jump: 3x6
2)Front squat: 115x6/6
3)BB hip thrust: 145x10/155x8/8
4)1 leg reverse lunge with dumbbells: 30x8/8/8
5a)Standing calf raise
5b)Hanging leg raise: 3x8
6)Band clam raises: 2x15
Finisher: Kettlebell swings, 4x15 w/50lbs

FRIDAY UPPER
1)BB hang power snatch: 5x3 w/80lbs
2)Bench press: 95x5/105x5/110x5/5/
3a)Handstand pushups: 2x5/ DB overhead press: 30x8/7
3b)DB chest supported row: 30x10/10/ Wide grip pullups: 2x7
4a)TRX face pull 3x12
4b)DB lateral raise 3x10-12
5 minute burpee pullups, amap: 35

SATURDAY LOWER
1)Box jumps: 3x5  /OH squats warmup
2)Trap bar deadlift: cluster sets, 5x1 with 20 second rest, 2x w/200lbs
3)Single leg glute bridge: 3x10
4)Seated band abductions 2x30
Finisher: Prowler pushes @140lbs
15 seconds, 60 second rest, 8 rounds

Sept 30-Oct 5

MONDAY UPPER
1)Hang power clean + push press: 95x5 (5 hang cleans, then 5 push presses) x3 sets
2a)Handstand pushups: 5x5
2b)Ring pullups: 8-7-6-5-4-3-2-1
3a)DB chest press: 3x10 w/40lbs/ Pushups 1x12
3b)DB chest supported row: 30x10/10/12/12
Finisher: Farmer's walks x45 seconds+Ring Lsit holds x10 seconds, 3x


WEDNESDAY LOWER
1)Overhead squats: 2x8
2a)Trap bar deadlift: 180x5/190x5/200x5
2b)Jump squats(between deadlift warmups): 3x6
3)Barbell Bulgarian split squats: 3x10 w/50lbs
4)Barbell hip thrusts: 3x10 w/135lbs / Single leg hip thrust 1x10
5a)Reverse hypers: 2x15
5b)Calf raises: 4x12-15
6)Hanging leg raises: 3x8
*75 Double unders(consecutive)
Finisher: 100 walking lunges

FRIDAY UPPER
1)Barbell hang power snatch: 80x3/3/3 - I am stuck at this weight!!!
2a)DB standing overhead press: 35x7/35x6/30x8/25x8 +4 push press
2b)Chinups: 3x9
3)Dips: Giant set to 30 reps
4a)Cable face pull: 3x12
4b)EZ bar drag curls: 3x12
5)Lateral raises: 15x12/12x12/ Drop set-x10/6/6 decreasing weight
Front lever practice
*20 second handstand hold

SATURDAY LOWER
1)Glute ham raise: 3x6
2)Squats: 3x5 w/155lbs
3)Single leg glute bridge: 3x10
4)Side lying clams with band: 2x15
Finisher: Sled push- 140lbs x15 seconds, 1 minute rest, 10x

Next week will be a deload!

Sept 23-28

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

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

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

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