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

August 12-17(vacation)

In New York this week, visiting the in-laws!

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

WEDNESDAY 8/14 LOWER BODY:

1)Lying leg curls: 3x10
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

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

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

 

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

    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

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

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

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

 

July 22-26

7/22 MONDAY UPPER
1)Hang power cleans: 95x5/105x3/110x2/110x2 (+ one split jerk each set)
2)Military press: 65lbs x8-8-8-6 (finally got 3 sets of 8!)
3a)1 arm DB row: 55lbs x8/8/8/55x15(kroc row)
3b)DB incline chest press: 40x8/40x8/35x8/ Pushups 1 x12
4)Pullups(one giant set to 20 reps-15-30seconds rest)8-4-3-3-2
5)L-sit hold 4x10 seconds/ muscle ups x2
Farmer's walks 2x45 seconds w/50lbs
Handstand practice

TUES-10 minutes jump rope intervals 45 seconds on, 30seconds off for 10 minutes

7/24 WEDNESDAY LOWER
1)Glute ham raise 4x5
2)Reverse front loaded barbell single leg lunge: 3x8 @75lbs
3)Squat: 3 minutes as many reps as possible with 95lbs: 35 reps
4)Barbell hip thrust: 1x10 @115lbs/3x10 @125lbs
5)Cable Abductions 2x12
6a)Calf raises 3x10-12/1x20
6b)Ab wheel rollouts

7/26 FRIDAY UPPER
1)Snatch practice-just did a couple sets
2)Bench press(close grip with fat gripz): 95x5/105x5/105x5/110x5 (fat gripz defninitely make it harder!)
3)As many sets in 10 minutes:(something a lil' different today!)
5 wide grip pullups
5 handstand pushups
     (x6)
4)DB bicep hammer curls: 2x10/1 x run the rack drop set
5)Bentover lateral raises: 3x12

SATURDAY 7/26-AT HOME
1)Single leg glute bridge 3x10
2a)Walking lunges 3x10
2b)1arm swings 3x10 each hand
3)Monster walks (side and forward x2)
4)Reverse sled drags x15seconds 10x

July 15-20

7/15 MONDAY UPPER
1)Hang power cleans: 3x5 w/95lbs
2)Military press: 65lbs x8-8-6-6
3a)1 arm DB row: 55x8/8/8/45x13
3b)Pushups with feet elevated: 4x8/1x12
4)Neutral Grip Pullups(giant set to 20 reps-15-30seconds rest)7-4-4-3-3
5b)L-sit hold on rings- 3x10 seconds
Finisher: 20 seconds battle ropes + 1 arm Farmer's walks x 30seconds, 3x
Handstand practice

7/17 WEDNESDAY LOWER
1)Reverse front loaded barbell single leg lunge: 3x8 w/65lbs
2)Squat: 3x10 w/115lbs
3)Barbell hip thrust: 3x10 w/115lbs
4)Cable Abductions 2x12
5)Calf raises and reverse hypers


7/19 FRIDAY UPPER
1)1 arm hang power snatch 3x5 40lbs
2)Bench press: 3x5 w/105
3a)Wide grip overhand pullup: 5x6
3b)1 arm OH DB press: 4x8 w/30lbs
4)DB seated clean 3x10
5a)DB bicep hammer curls 3x10-12(last set run the rack drop set)
5b)Skullcrushers 2x12
Handstand and front lever practice

7/20 SATURDAY
1)Monster walks w/band
2)Single leg foot elevated glute bridge 3x12
3)Sled push + farmer's walks(50lb kbs for 40-45ish seconds) x5
   Sled push + TRX pikes x5 (135lbs on sled)

July 8-13

7/8 MONDAY UPPER

1)Hang power cleans 3x3 w/105lbs
2)Military press: 65lbs x8-7-7-6+4 push press
3a)1 arm DB row: 50x8/55x8/8/50x15(kroc row)
3b)Pushups with feet elevated: 4x10
4)Pullups(giant set to 20 reps) w/ wide neutral grip
5a)DB seated clean: 3x10
5b)L sit hold 3x10 seconds
Finisher: Battles ropes 5x15 seconds

7/10 WEDNESDAY LOWER

1)Glute ham raise: 3x6
2)Reverse single leg lunge: 3x10 w/30lb dumbbells
3)Barbell hip thrust: 4x8 w/135lbs
4)Back squat: 3x10 w/115lbs
5)Calf raise: 4x12
6)Hanging leg raises: 3x8

7/12 FRIDAY UPPER

1)Hang power snatch practice(just went light on these)
2)Bench press: 85x6/95x6/105x6/105x6
3a)Wide grip overhand pullup: 5x6
3b)1 arm OH DB press: 4x8 w/30lbs
4)Bentover seated lateral raise: 3x10
5a)DB bicep curls 3x10-12(last set run the rack drop set)
5b)Skullcrushers 3x10
Handstand and front lever practice

7/13 SATURDAY LOWER-AT HOME WORKOUT
1)Single leg squats to chair 3x10
2)Single leg glute bridge 3x10
3)Side lying clam raises
Reverse sled drags 10x~15 seconds

July 1-6

7/1 MONDAY : UPPER

*DELT* FOCUS

1)Hang power clean and jerk practice: 95x3/105x3/105x3/115x1

2)Military press: 65lbs x8-8-7-6

3a)1 arm press: 3x8 w/30lbs/ 1x10 w/25lbs

3b)Wide grip pullup: 5sets x6

4a)Cable face pull: 3x12

4b)Reverse crunch on bench: 3x12

5) Lateral raise: giant set to 40 reps

*FINISHER*: 4x30 second farmer's walks w/55lb dumbbells

Lsit-3x10 seconds

Handstand practice

7/3WEDNESDAY LOWER BODY

1)Glute ham raise: 3x6

2)Seated calf raise: 4x15-20

3)Bulgarian split squat: 3x8 w/27.5lbs each hand

4)Barbell hip thrust: 4x10 w/115lbs

5)Goblet squat: 45lb -1x20

6)Cable abduction: 2x12

7)Hanging leg raise: 3x8

7/5 FRIDAY-Upper
*Chest focus*

1.1 arm DB snatch: 35x5/40x5/40x5

2. Close grip bench press: (with fat grips) 85x6/95x6/100x6/105x6

3a. Chest supported row:4x10 w/30lbs

3b. DB incline chest press: 2x8 w/40lbs/ 1x12 w/30lbs

4a.Pushups: 2x10

4b.Neutral Grip Pullups: 3x10-8-6

6a. DB curls: 3x10-12

6b.Skullcrushers: 2x10
Handstand and front lever holds

7/6 SATURDAY

Sled pushes 10x10seconds
Glute stuff