Nov21-26

MONDAY UPPER BODY
1)Clean and jerk
2a)Handstand pushups: 6-5-5-5-5
2b)Standing calf raise: 6x10
3a)1 arm DB chest press: 40x10-10-8-8
3b)Wide grip pullups: 7-7-7-/chinups x8
4)Lateral raises: 3x12
5)Bentover lateral raises: 2x15
Finisher: Farmer's walk x 40 seconds + Reverse crunches x 10

WEDNESDAY LOWER BODY
1)Seated calf raises: 6x10
2)Back squat: 135x6/155x6/165x6
3)Front squat: 95x2x10
4)Single leg squat to bench: 15x8/6/6
5)BB hip thrust: 135x12/155x8/8/8
6)Back Extensions: 2x15
7)Hanging leg raises: 4x8
8)Band seated abductions: 2x20

FRIDAY UPPER BODY
1)Barbell hang power snatch:80x 5x3
2)Bench press: 105x5/115x5/115x5/ 105x8
3a)1 arm overhead KB press: 30x4x8
3b)Chest supported T-bar row: 55x8/50x8/45x10/10
4a)DB bicep curls: 2x12 (last set drop set)
4b)Tricep pushdown: 2x12
5)Pullaparts x50
Front lever practice

SATURDAY LOWER BODY
1)Overhead squats 65x8/8
1b)Bounds: 3x5
2)Conventional deadlift: 175x3/195x3/205x3/205x3/185x5
3)Single leg foot elevated glute bridge: 4x10
4)Band clams: 2x15
Finisher:
25 rope slams
12 KB swings
10 lunge jumps/leg
10 second L-sit hold
4 rounds

Nov 11-16

MONDAY UPPER BODY

1)Clean and jerks: worked up to 130x1 

(the heaviest I've cleaned or jerked in a LONG time....like, years!)
Calf raises between warmups 6x10

2)Handstand pushups: 5-4-3-3-3-3-3

3a)Wide grip pullups: 7-6-6-6/ chin-ups x10

3b)DB chest press: 45x 8-8-8-8

4)Lateral raises: 2x12/ 1x8/6/6 (drop sets)

5)Bentover lateral raises: 2x12

Finisher: 5 rounds of :

25 rope slams + 30 double unders

WEDNESDAY LOWER BODY
1a)Glute ham raise 3x6
1b)Squat jumps 3x6
2)Seated calf raise 5x10
3)Back squat: worked up to 155x2x5
4)Step up: 30x 3x8
4)Hip thrust:135x12/145x10/155x8/8
5a)Reverse hyper: 3x15
5b)Hanging leg raises: 4x8
6)Seated band abductions 2x30

FRIDAY UPPER BODY
1)1 arm db snatch: 40x5/45x4/45x4
2)Bench press: 120x3/120x3/105x8
3a)1 arm DB oh press: 35x6/30x6/ 25x8/8+6(drop set)
3b)Chest supported row: 35x3x10
4a)DB bicep hammer curls: 2x12
4b)Cable pushdowns: 2x15
5)Pullaparts x50
handstand practice

SATURDAY LOWER BODY
1)Box jump 3X5
2)Trap bar deadlift: worked up to 220x3, then  200x5
3)1 leg glute bridge: 3x12
4)Goblet squat: 45x2x20
5)Band clams: 2x15
Finisher -15 KB swings
                10 lunge jumps/per leg
                12 ball pikes
                 3x





 

Nov 4-9

MONDAY UPPER
1)Push press 5x3
2)Weighted neutral grip pullups 4x5
3a)Pushups(feet elevated) 4x10
3b)Tbar rows 4x8
4a)Tricep pushdowns 3x12
4b)EZ bar drag curls 3x12
Finisher: offset Farmer's walks x4 sets + Lsits


WEDNESDAY LOWER
1)Glute ham raise 3x6
1b)Squat jump 3x6
2)Front squats: 125x5/5/95x10
3)Reverse single leg lunge from low box: 30lbs x3x8
4)Barbell hip thrusts: 135lbs x3x12
5a)Standing calf raise machine: 4x10-15
5b)Reverse hypers 2x15
6)Cable abductions 2x12
7)TRX ab pikes: 3x12

FRIDAY UPPER
1)Snatch practice: 75x 5x3
2)Bench press: 95x5/105x5/115x5/120x5(PR!)
3a)1 arm row: 50x8/60x8/65x7/55x10
3b)Overhead dumbbell press: 35x6/30x8/25x10/25x8+drop sets
4a)DB seated cleans: 3x8-10
4b)Lateral raises: 3x10-12
Front lever practice

SATURDAY LOWER
1)Box jump 3x5, worked up to 30" box
2)Trap bar deadlift: worked up to 220x3
3)1 leg glute bridge (upper and foot elevated): 3x10
4)Band clams: 2x15
4 rounds of :
24 1 arm overhead walking lunges
12 kettlebell swings
20 seconds battle ropes

October 28-Nov2

MONDAY UPPER
1)Weighted pullups: 15lbs x 5x5
2)Push press: 105x5x3
3a)DB chest press: 45x3x8
3b)Bentover barbell row:  100 x4x8
4a)EZ bar drag curls: 3x12
4b)Tricep pushdowns: 3x10
Finisher: 1 arm overhead carries + 30 double unders between each arm, 3 rounds

MAX chin-ups-16

WEDNESDAY LOWER
1a)Glute ham raise 3x6
1b)Squat jump 3x6
2)Front squat: 95x5/115x3/125x5/5
3)Barbell hip thrust: 135x12/145x10/155x8/8
4)Single leg reverse lunge from deficit: 30lbsx3x8/ Bulgarian squat 1x20
5a)Standing calf raise machine: 3x10/ 1x15
5b)Reverse hypers: 2x15
6a)KB swings: 50x3x15
6b)Reverse crunch/dragonfly: 3x10
Monster/sumo walks 2x10-12 each

FRIDAY UPPER
1)Hang power snatch: 75x3x5
2)Bench press: 115x5/5/4/ 95x12
3a)DB overhead seated press: 30x8/35x6/30x8
3b)1 arm DB row: 45x8/55x6/65x6/55x12
4a)TRX face pull: 3x12
4b)Lateral raises: 3x12
6->1 Ring pushups + kipping pullups

SATURDAY LOWER
1)Box jump 30" x5/ 36"x1
2)Overhead squat: 45x10/65 x10
3)Deadlift: 180x3/200x3/210x3
4)Glute bridge foot elevated, single leg: 3x12
5)Band clam raises: 2x15
6)Hanging leg raises 4x8
Finisher: Treadmill sprints, because the Prowler was gone! 12-15 second sprint, about 60 second rest

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!