Monday
UPPER
1)BB hang power snatch: 3x5 w/80lbs
2a)1 arm OH press: 30 x 8-8-8/25x11
3b)Pullups: x 9-8-7-6-5
3)Dips: Rest pause set to 30 reps-9-5-5-5-6
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
Finisher:
*10 slams + 30 sec farmer walk w/ 50lb dumbbells x 3 rounds*
Wednesday
LOWER
1)Ball leg curls 2x12
1b)Standing calf raises: 4x10
2)Front squats: 125x6/125x5/115x8
3)Barbell hip thrusts:4x10 w/115lbs
4)Walking lunges: 50 reps(each leg) with 25lb dumbbells
5)Back extensions/reverse hypers-1 set each
Finisher:
*8-7-6-5-4-3-2-1 squat jumps + 15 rope slams between sets*
Friday
UPPER
1)Pullups(wide grip) 5x3 w/20second rest x2
2a)1 arm DB row: 60x7-7-7/55x12
2b)Handstand pushups: 4x6
3a)Incline DB chest press:45x6-45x6-40x8-Pushups x15
3b)DB hammer curl: 3x10-12
4a)Seated DB cleans: 3x10
4b)Tricep psuhdown 3x12
5)Lateral raises-drop set
*Handstand practice: 1x12 seconds, 1x14 seconds, 1x20 seconds!
Saturday
LOWER
1)Seated calf raise 5x15
2)Glute ham raise: 3x6-8
3)Sled push: 10 sets of 8-10 seconds w/160lbs
4)Hanging leg raises: 4x8-10
Friday, May 31, 2013
Saturday, May 25, 2013
May 20-25
Monday
UPPER
1)BB hang power snatch: 3x4 w/80lbs
2)1 arm OH press: 30lbs x 8-7-7 / 1x 11 w/25lbs
3a)Chinups: x 9-7-7-6
3b)Dips: 4x8
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
*Incline Treadmill Sprints 6x12 seconds
Wednesday
LOWER
1)Ball leg curls: 2x12
1b)Standing calf raises: 4x8-10
2)Front squats: 95x6/115x6/125x5/125x5
3)Barbell hip thrusts:4x10 w/115lbs
4)Walking lunges: 4x10 w/25lb dbs
5)Hanging leg raises: 3x8 (toes all the way up to bar)
*1 arm KB swings x12 + 15 seconds of mountain climbers, 3x*
Friday
UPPER
1)Pullups(wide grip)6-4-3-3-3-3-3 (rest pause set, 20 seconds rest)
2a)1 arm DB row: 60x7-7-7/ 55x12
2b)Handstand pushups: 5x5
3a)Incline DB chest press:40x8-8-8/ Pushups x12
3b)DB bicep curl: 3x10-12
4a)Seated DB cleans: 3x8
4b)Tricep pressdown 3x12
5)Lateral raise rest pause set: 12lbs x12-6-6
*L-sits and handstand practice(best was a 15 second hold)
Saturday
LOWER
1)High Box Jump: 2x3
2)Glute ham raise: 3x6-8
3)Seated calf raise: rest pause set to 50 reps
6 rounds of:
Heavy sled pushes x 10-ish seconds & 12 KB swings
+ a couple extra sled pushes
UPPER
1)BB hang power snatch: 3x4 w/80lbs
2)1 arm OH press: 30lbs x 8-7-7 / 1x 11 w/25lbs
3a)Chinups: x 9-7-7-6
3b)Dips: 4x8
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
*Incline Treadmill Sprints 6x12 seconds
Wednesday
LOWER
1)Ball leg curls: 2x12
1b)Standing calf raises: 4x8-10
2)Front squats: 95x6/115x6/125x5/125x5
3)Barbell hip thrusts:4x10 w/115lbs
4)Walking lunges: 4x10 w/25lb dbs
5)Hanging leg raises: 3x8 (toes all the way up to bar)
*1 arm KB swings x12 + 15 seconds of mountain climbers, 3x*
Friday
UPPER
1)Pullups(wide grip)6-4-3-3-3-3-3 (rest pause set, 20 seconds rest)
2a)1 arm DB row: 60x7-7-7/ 55x12
2b)Handstand pushups: 5x5
3a)Incline DB chest press:40x8-8-8/ Pushups x12
3b)DB bicep curl: 3x10-12
4a)Seated DB cleans: 3x8
4b)Tricep pressdown 3x12
5)Lateral raise rest pause set: 12lbs x12-6-6
*L-sits and handstand practice(best was a 15 second hold)
Saturday
LOWER
1)High Box Jump: 2x3
2)Glute ham raise: 3x6-8
3)Seated calf raise: rest pause set to 50 reps
6 rounds of:
Heavy sled pushes x 10-ish seconds & 12 KB swings
+ a couple extra sled pushes
Friday, May 17, 2013
May 13-18
WEEK OF: 5/13-5/18
Monday
UPPER
1)BB hang power snatch: 3x5 w/75lbs
2)1 arm OH press: 4x7 w/30lbs/ 1x9 w/25lbs
3a)Chinups: x8-7-7-6
3b)Dips: 4x8
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
*Battle ropes 5x15 seconds + handstand practice
Wednesday
LOWER
1)Cable pull-throughs: 3x15
1b)Standing calf raises: 4x8
2)Front squats: 95x6/115x6/125x6
3)Barbell hip thrusts: 3x10 w/115lbs
4)Walking lunges: 3x10 w/25lb dbs
5)Ab rollouts 3x8-12
*Treadmill incline sprints x6
Friday
UPPER
1)Pullups(wide grip on bar) x6-6-6
2a)1 arm DB row: 55x8-60x6-60x6-55x12
2b)Handstand pushups: x6-6-5-5
3a)Incline DB chest press: 35x10-40x8-40x8-Pushups x 12
3b)DB bicep hammer curl: 3x10-12
4a)Seated DB clean 3x8/ 1 set of lateral raises x20(drop set)
4b)Tricep pressdown 3x12
*Handstand practice
Saturday
LOWER
1)High Box Jump: 3x3
2a)Glute ham raise: 3x6-8
2b)Seated calf raise: 5x20
5 rounds:
12 KB swings
90lb sled push ~15 seconds
Monday
UPPER
1)BB hang power snatch: 3x5 w/75lbs
2)1 arm OH press: 4x7 w/30lbs/ 1x9 w/25lbs
3a)Chinups: x8-7-7-6
3b)Dips: 4x8
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
*Battle ropes 5x15 seconds + handstand practice
Wednesday
LOWER
1)Cable pull-throughs: 3x15
1b)Standing calf raises: 4x8
2)Front squats: 95x6/115x6/125x6
3)Barbell hip thrusts: 3x10 w/115lbs
4)Walking lunges: 3x10 w/25lb dbs
5)Ab rollouts 3x8-12
*Treadmill incline sprints x6
Friday
UPPER
1)Pullups(wide grip on bar) x6-6-6
2a)1 arm DB row: 55x8-60x6-60x6-55x12
2b)Handstand pushups: x6-6-5-5
3a)Incline DB chest press: 35x10-40x8-40x8-Pushups x 12
3b)DB bicep hammer curl: 3x10-12
4a)Seated DB clean 3x8/ 1 set of lateral raises x20(drop set)
4b)Tricep pressdown 3x12
*Handstand practice
Saturday
LOWER
1)High Box Jump: 3x3
2a)Glute ham raise: 3x6-8
2b)Seated calf raise: 5x20
5 rounds:
12 KB swings
90lb sled push ~15 seconds
Saturday, May 11, 2013
Back At It!
Back from a week off!!
Monday 5/6/13
UPPER
1)BB hang power snatch: 3x6 w/65lbs
2) 1 arm OH press: 3x6 w/30lbs 1x9 w/25lbs
3a)Pullups x8-7-6-5
3b)Dips: 3x8
4)Hanging leg raises 4x8
*Treadmill incline sprints 6x
Wednesday 5/8
LOWER
1)Ball leg curls 3x10
2)Front squats: 3x6 w/ 115lbs
3)Barbell hip thrusts: 3x8-10 w/ 115lbs
4)Walking lunges: 3x10 w/25lb dumbbells
5a)Standing calf raises: 4x8
5b)Ab wheel rollouts
*10 KB 1 arm swings(each arm), 15 seconds battle ropes, 3x
Friday 5/10
UPPER
1)Wide grip pullups: 6-5-5-5-5
2a)1 arm DB row: 4x8 w/55lbs
2b)Handstand pushups: x6-5-5-5
3a)Incline DB chest press: 3x10 w/35lbs + 1 pushup set x12
3b)DB bicep curl w/twist: 3x10-12
4)Seated DB clean/ lateral raises
Saturday 5/11
LOWER
1a)Seated calf raise 3x15-20
1b)Glute ham raise: 3x6
2)Kettlebell swings: 4x12 w/ 45lbs
3)Incline Treadmill Sprints 6x
Monday 5/6/13
UPPER
1)BB hang power snatch: 3x6 w/65lbs
2) 1 arm OH press: 3x6 w/30lbs 1x9 w/25lbs
3a)Pullups x8-7-6-5
3b)Dips: 3x8
4)Hanging leg raises 4x8
*Treadmill incline sprints 6x
Wednesday 5/8
LOWER
1)Ball leg curls 3x10
2)Front squats: 3x6 w/ 115lbs
3)Barbell hip thrusts: 3x8-10 w/ 115lbs
4)Walking lunges: 3x10 w/25lb dumbbells
5a)Standing calf raises: 4x8
5b)Ab wheel rollouts
*10 KB 1 arm swings(each arm), 15 seconds battle ropes, 3x
Friday 5/10
UPPER
1)Wide grip pullups: 6-5-5-5-5
2a)1 arm DB row: 4x8 w/55lbs
2b)Handstand pushups: x6-5-5-5
3a)Incline DB chest press: 3x10 w/35lbs + 1 pushup set x12
3b)DB bicep curl w/twist: 3x10-12
4)Seated DB clean/ lateral raises
Saturday 5/11
LOWER
1a)Seated calf raise 3x15-20
1b)Glute ham raise: 3x6
2)Kettlebell swings: 4x12 w/ 45lbs
3)Incline Treadmill Sprints 6x
Saturday, April 27, 2013
Last Week! 1 Rep Maxes
MONDAY APRIL 22
1) Hang Power Snatch 6x2 w/ 85lbs
2) Push Press 1 RM: 130lbs Watch here
3a) Pronated Low Incline Dumbbell Row (w/2 second hold) 3x6 w/35lbs/3x8 w/30lbs
3b) Close Grip Low Incline Press 1 RM: 135lbs
4a) Front Lever Hold 4x10 seconds
4b) Handstand Hold 3 x ALAP(as long as possible)
*Battle ropes: 5x15 seconds*
*Battle ropes: 5x15 seconds*
WEDNESDAY APRIL 24
1)Box Jump 3x5 22"
2) Back Squat 1 RM: 225-PR!!! So excited!
3) Deadlift 1 RM: 235lbs(could've went heavier but decided not to push it)
4) Pistol Squat 5 x 8 ( to a bench, holding a 15lb dumbbell at my chest)
5) L-Sit Hold 4 x 10 seconds
6)Standing Calf Raise 5x8-10
FRIDAY APRIL 26
 |
| 2 plate club! |
FRIDAY APRIL 26
1) Handstand Pushup 6 sets: 5-5-5-5-4-3
2) 45° Incline Dumbbell Press 6 x 6 w/45lbs
3) Parallel Bar Dip 3 x 8
4a) Incline Hammer Curl 3 x 10 w/20lbs
4b) Front Lever Hold 3x10 sec.
*Double undersL: 55-45-35-25-15
*Double undersL: 55-45-35-25-15
1) Heavy Sled Push 5x18 seconds w/135lbs
2a) 2 Arm KB Swing 4x12 w/45lbs
2b)TRX Ab Pike 4x10
3) Farmers Walk 5 x 30 seconds
4)Seated Calf raise 5 x 20
Friday, April 19, 2013
Month 4, Week 3
MONDAY APRIL 15
1) Hang Power Snatch 6x2 w/ 85lbs
2) Push Press 5 x 2 w/ 115lbs
3a) Pronated Low Incline Dumbbell Row (w/2 second hold) 6x8 w/30lbs
3b) Close Grip Low Incline Press 5 x 2 120lbs
4a) Front Lever Hold 4x10 seconds
4b) Handstand Hold 3 x ALAP(as long as possible) + double unders
WEDNESDAY APRIL 17
1)Box Jump 3x5 22"
2) Back Squat 4 x 2 w/ 180lbs
3) Deadlift 3 x 2 w/ 200lbs
4) Pistol Squat 5 x 8 (holding onto TRX handles)
5) L-Sit Hold 4 x 10 seconds
6)Standing Calf Raise 5x8-10
FRIDAY APRIL 19
1) Handstand Pushup 6 x 5-5-5-4-4-4
2a) 45° Incline Dumbbell Press 6 x 6 w/45lbs
2b)Chinup 10 x 6
3) Parallel Bar Dip 2 x 9
4a) Incline Hammer Curl 3 x 10 w/20lbs
4b) Front Lever Hold 3x10 sec.
1) Heavy Sled Push 5x18 seconds w/135lbs
2a) 2 Arm KB Swing 4x12 w/45lbs
2b)TRX Ab Pike 4x10
3) Farmers Walk 5 x 30 seconds w/60lbs
4)Seated Calf raise 5 x 20
Sunday, April 14, 2013
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
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.
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
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