June 17-22

6/17 MONDAY : UPPER
*DELT* FOCUS

1)HANG POWER CLEAN & JERK: 3x3 w/95lbs
2)BB MILITARY PRESS: 65lbs x8-8-6
3a)1 ARM DB PRESS: 30x7-7-6(drop set)+ 25x4
3b)WIDE GRIP PULLUP: 4x6
4a)CABLE FACE PULLS: 3x12
4b)BENCH REVERSE CRUNCH: 3x12-15
5) LATERAL RAISE: one giant set to 40 reps
*FINISHER*: 15 seconds of battle rope slams + 30 double unders (x4)
L-sits and handstand practice

6/19 WEDNESDAY LOWER BODY

1)SQUAT: 3x5 w/ 135lbs  *feeling weak!!
3)TRAP BAR DEADLIFT: 135x6/155x6/165x6
4)BB HIP THRUST: 3x12-10-10 w/115lbs
5)BULGARIAN SPLIT SQUAT: 1x10/ DB single leg reverse lunge: 2x10 w/20s
6)CABLE ABDUCTIONS: 2x12
7a)STANDING CALF RAISE: 4x10
7b)AB WHEEL ROLLOUTS: 3x12


6/ 21 FRIDAY-Upper Body Chest Focus & Arms

1.BB hang power snatch: 3x5 w/75lbs
2. Close grip bench press: (with fat grips) 85x6/95x6/105x6/95x6
3a. Chest supported row: 3x10 w/30lbs
3b. DB incline chest press: 3x8 w/40lbs/ 1x10 35lbs
4a.Pushups: 3x8
4b. Pullups: 3x8
6a. EZ bar curls: 3x10-12
6b.Tricep extensions: 3x12
-Front lever practice-

6/22 SATURDAY-LOWER+CONDITIONING
1a)Leg curls 3x10-12
1b)Seated calf raises 5x15
2)Single leg squats to low bench 4x8
3)Single leg foot elevated glute bridge 3x10
4)Monster/sumo walks
6)Reverse sled drags 5x

Back After A Deload Week

6/10 MONDAY : UPPER
*DELT* FOCUS

1)HANG POWER CLEAN: 3x5 w/95lbs
2)BB MILITARY PRESS: Clusters: 5 sets of 5 w55lbs, 20 second rest between sets, x2(had to drop second set to 50lbs)
3a)1 ARM DB PRESS: 35x5-30x8-30x7-25x10
3b)WIDE GRIP PULLUP: 4x6
4a)CABLE FACE PULLS: 3x12
4b)BENCH REVERSE CRUNCH: 3x12
5) LATERAL RAISE: one giant set to 30 reps-12-8-6-4
*FINISHER*: 20 battle rope slams + 20 seconds of mountain climbers x4
Front lever holds: 3x10 seconds

6/12 TUESDAY: LOWER BODY

1)SQUAT JUMPS 3x5
2)BOX SQUAT: 3x6 w/125
3)TRAP BAR DEADLIFT: 2x6 w/ 155
4)BB HIP THRUST: 3x10-12 w/115
5)BULGARIAN SPLIT SQUAT: 3x10 w/20s
6A)STANDING CALF RAISE: 4x10
6B)AB ROLLOUTS: 3x12
7)CABLE ABDUCTIONS: 2x12
8)BACK EXTENSIONS-one giant set to 30 reps
*Handstand practice*


FRIDAY-Upper Body Chest Focus & Arms

1. 1 arm DB snatch: 35x6-6-6
2. Bench press: (with fat grips) 95x6-6-6-6
3a. Cable row: 3x8
3b. DB incline chest press: 3x8 w/40lbs
4a.Pushups: 3x8
4b. Pullups: 8-6-6-5
6a. Bicep curls: 3x12-10-10
6b.Tricep Extensions: 3x12
-Front lever practice-

SATURDAY-LOWER+CONDITIONING
1)Leg curls 3x10
2a)Seated calf raises 5x15
2b)Single leg squats to bench 3x6
4)Single leg foot elevated glute bridge 3x10
5)Monster/sumo walks
6)Reverse sled drags ~12 seconds x2, 1minute rest (5x)

May 27-June1

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

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

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

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

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*

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

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
 

SATURDAY APRIL 27

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