Warm Up:
- Dynamic Mobility
- Muscle Snatches: 45x 5, 95x 5, 135x 5
Strength Training:
Power Snatch (5x5):
- 157.5x 5, 5, 5, 5, 5 (160 next week)
Snatch High Pulls (5x5):
- 227.5x 5, 5, 5, 5, 5
Serratus Crunches (10x 10 with Abmat):
- 35's x 10x 10 in between sets of snatch work
Overhead Squat (3x5 to a medicine ball on a 45 and a 25):
- 45x 5, 95x 5, 135x 5, 140x 5, 5, 5 (145 next week)
Single Leg Calf Raises:
- 25x 11, 11, 11
Shoulder Circuit:
- Front Plate Raises @ 35 lbs: 11, 10, 10
- DB Lateral Raises @ 30 lbs: 11, 10, 10
- Barbell External Rotations and Half Press @ 45 lbs: 11, 10, 10
- Band Pull Aparts with Green Band: 11, 10, 10
Conditioning:
- None
9.30.2015
9.29.2015
Tuesday 9.29.15
Warm Up:
- Dynamic Mobility
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 307.5x 4, 4, 4, 4 (310 next week)
Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 190x 8, 8, 8, 8 (weight does not include the bar)
Dips (5x 10):
- +15x 10, 10, 10, 10, 10 (20 next week)
1-Arm Landmine Rows (5x 10):
- 75x 10, 10, 10, 10, 10 (77.5 next week, weight does not include the bar)
Arms Superset:
- Hammer Curls @35: 13, 13, 13
- Overhead DB Extensions @ 35: 13, 13, 13
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 307.5x 4, 4, 4, 4 (310 next week)
Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 190x 8, 8, 8, 8 (weight does not include the bar)
Dips (5x 10):
- +15x 10, 10, 10, 10, 10 (20 next week)
1-Arm Landmine Rows (5x 10):
- 75x 10, 10, 10, 10, 10 (77.5 next week, weight does not include the bar)
Arms Superset:
- Hammer Curls @35: 13, 13, 13
- Overhead DB Extensions @ 35: 13, 13, 13
Conditioning:
- None
9.28.2015
Monday 9.28.15
Warm Up:
- Dynamic Mobility
Strength Training:
Box Squats (4x4 to a box of 5 45 lbs bumpers):
- 45x 10, 95x 8, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 4, 4 (315 next week)
Dip Support Leg Lifts:
- 10x 10 (in between sets of box squats)
Front Squats (3x5 to a box of 4*45's and 1*25):
- 45x 9, 95x 8, 135x 7, 185x 6, 190x 5, 5, 5 (195 next week)
Reverse Lunges/ Good Mornings Superset:
- 185x 5/5, 5/5, 5/5
1-Leg Standing Calf Raises (3x 10-15):
- 25x 11, 11, 10
Shoulder Circuit:
- Front Plate Raises @ 35 lbs: 10, 10, 10
- DB Lateral Raises @ 30 lbs: 10, 10, 10
- Barbell External Rotations and Half Press @ 45 lbs: 10, 10, 10
- Band Pull Aparts with Green Band: 10, 10, 10
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Box Squats (4x4 to a box of 5 45 lbs bumpers):
- 45x 10, 95x 8, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 4, 4 (315 next week)
Dip Support Leg Lifts:
- 10x 10 (in between sets of box squats)
Front Squats (3x5 to a box of 4*45's and 1*25):
- 45x 9, 95x 8, 135x 7, 185x 6, 190x 5, 5, 5 (195 next week)
Reverse Lunges/ Good Mornings Superset:
- 185x 5/5, 5/5, 5/5
1-Leg Standing Calf Raises (3x 10-15):
- 25x 11, 11, 10
Shoulder Circuit:
- Front Plate Raises @ 35 lbs: 10, 10, 10
- DB Lateral Raises @ 30 lbs: 10, 10, 10
- Barbell External Rotations and Half Press @ 45 lbs: 10, 10, 10
- Band Pull Aparts with Green Band: 10, 10, 10
Conditioning:
- None
9.27.2015
9.26.2015
Saturday 9.26.15
Warm Up:
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 460x 3, 2, 2 (stay at this weight)
Sumo Deadlifts (3x5):
- 340x 5, 5, 5 (345 next week)
Hammer Strength Shrugs (3x10):
- 365x 10, 10, 10 (4 plates and a 2.5 on each side, 370 next week)
Push Ups:
- 11 sets of 10 (in between sets of DL's SDL's, and shrugs. Sets of 11 next week)
Standing Calf Raises:
- 160x 12, 12, 11
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 15, 15, 15 (35 next week)
- DB Lateral Raises @ 25 lbs: 15, 15, 15 (30 next week)
- Barbell External Rotations and Half Press @ 35 lbs: 15, 15, 15 (45 next week)
- Band Pull Aparts with Green Band: 15, 15, 15
Conditioning:
- None
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 460x 3, 2, 2 (stay at this weight)
Sumo Deadlifts (3x5):
- 340x 5, 5, 5 (345 next week)
Hammer Strength Shrugs (3x10):
- 365x 10, 10, 10 (4 plates and a 2.5 on each side, 370 next week)
Push Ups:
- 11 sets of 10 (in between sets of DL's SDL's, and shrugs. Sets of 11 next week)
Standing Calf Raises:
- 160x 12, 12, 11
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 15, 15, 15 (35 next week)
- DB Lateral Raises @ 25 lbs: 15, 15, 15 (30 next week)
- Barbell External Rotations and Half Press @ 35 lbs: 15, 15, 15 (45 next week)
- Band Pull Aparts with Green Band: 15, 15, 15
Conditioning:
- None
9.25.2015
Friday 9.25.15
Warm Up:
- Dynamic Mobility drills
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2
- Work Sets: 185x 4, 4, 4, 5 (187.5 next week)
Pull Ups:
- Warm Ups: 0x5, 5x 4, 10x 3, 15x 2, 20x 1
- Work Sets: 0x 4, 4, 4, 5 (tried to get chest to bar, strict)
Push Press (5x5):
- 205x 5, 5, 5, 5, 5 (207.5 next week)
Chin Ups (5x5):
- 0x 5, 5, 5, 5, 5 (5 next week)
Arms Superset:
- Hammer Curls @ 35: 13, 13, 13
- Overhead Extensions @ 35: 13, 13, 13
Conditioning:
- None
- Dynamic Mobility drills
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2
- Work Sets: 185x 4, 4, 4, 5 (187.5 next week)
Pull Ups:
- Warm Ups: 0x5, 5x 4, 10x 3, 15x 2, 20x 1
- Work Sets: 0x 4, 4, 4, 5 (tried to get chest to bar, strict)
Push Press (5x5):
- 205x 5, 5, 5, 5, 5 (207.5 next week)
Chin Ups (5x5):
- 0x 5, 5, 5, 5, 5 (5 next week)
Arms Superset:
- Hammer Curls @ 35: 13, 13, 13
- Overhead Extensions @ 35: 13, 13, 13
Conditioning:
- None
9.24.2015
Thursday 9.24.15
Warm Up:
- Dynamic Mobility
Strength Training:
Muscle Snatch:
- 45x 5, 95x 5, 135x 5
Power Snatch (5x5):
- 155x 5, 5, 5, 5, 5 (157.5 next week)
Knees-To-Elbows:
- 8x5 controlled reps (in between muscle snatches and power snatches)
Snatch High Pulls (5x5):
- 225x 5, 5, 5, 5, 5 (227.5 next week)
Serratus Crunches (with Abmat):
- 5x10 with 35 lbs db's (in between set of high pulls)
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 5, 5 (140 next week)
Hollow Rocks:
- 5x 10 (in between sets of overhead squats)
Single Leg Standing Calf Raises (3x 10-15):
- 25x 11, 10, 10
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 15, 15, 14
- DB Lateral Raises @ 25 lbs: 15, 15, 14
- Barbell External Rotations and Half Press @ 35 lbs: 15, 15, 14
- Band Pull Aparts with Green Band: 15, 15, 14
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Muscle Snatch:
- 45x 5, 95x 5, 135x 5
Power Snatch (5x5):
- 155x 5, 5, 5, 5, 5 (157.5 next week)
Knees-To-Elbows:
- 8x5 controlled reps (in between muscle snatches and power snatches)
Snatch High Pulls (5x5):
- 225x 5, 5, 5, 5, 5 (227.5 next week)
Serratus Crunches (with Abmat):
- 5x10 with 35 lbs db's (in between set of high pulls)
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 5, 5 (140 next week)
Hollow Rocks:
- 5x 10 (in between sets of overhead squats)
Single Leg Standing Calf Raises (3x 10-15):
- 25x 11, 10, 10
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 15, 15, 14
- DB Lateral Raises @ 25 lbs: 15, 15, 14
- Barbell External Rotations and Half Press @ 35 lbs: 15, 15, 14
- Band Pull Aparts with Green Band: 15, 15, 14
Conditioning:
- None
9.23.2015
9.22.2015
Tuesday 9.22.15
Warm Up:
- Dynamic Mobility
- Shoulder Warm Up with bands
Strength Training:
Bench Press (4x4):
- Warm Ups: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets: 305x 4, 4, 4, 4 (307.5 next week)
DB Rows (sets of 10 in between bench press sets):
- 70x 10, 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 10, 10, 10
Weighted Dips (5x10):
- +15x 10, 10, 9, 8 (stay at this weight)
Chest Supported Rows (5x10):
- 135x 10, 10, 9, 8, 7
Arms Superset:
- Hammer Curls @ 35: 13, 13, 12
- Overhead Extensions @ 35: 13, 13, 12
Conditioning:
- None
Mobility:
- 10:00
- Dynamic Mobility
- Shoulder Warm Up with bands
Strength Training:
Bench Press (4x4):
- Warm Ups: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets: 305x 4, 4, 4, 4 (307.5 next week)
DB Rows (sets of 10 in between bench press sets):
- 70x 10, 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 10, 10, 10
Weighted Dips (5x10):
- +15x 10, 10, 9, 8 (stay at this weight)
Chest Supported Rows (5x10):
- 135x 10, 10, 9, 8, 7
Arms Superset:
- Hammer Curls @ 35: 13, 13, 12
- Overhead Extensions @ 35: 13, 13, 12
Conditioning:
- None
Mobility:
- 10:00
9.21.2015
Monday 9.21.15
Warm Up:
- Dynamic Mobility
Strength Training:
Box Squats (4x4, box just under parallel):
- Warm Ups: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets: 305x 4, 4, 4, 4 (310 next week)
Front Squats (3x5, used the box to limit depth because of my knee):
- 185x 5, 5, 5
Flutter Kicks:
- 13 sets of 10 (4-count reps, done in between sets of 10)
Barbell Hip Thrusts (3x10):
- 315x 10, 10, 10 (320 next week)
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 15, 14, 14
- DB Lateral Raises @ 25 lbs: 15, 14, 14
- Barbell External Rotations and half press @ 35 lbs: 15, 14, 14
- Band Pull Aparts with Green Band: 15, 14, 14
Standing Calf Raises:
- 160 x 12, 12, 11
Conditioning:
- None
Mobility:
- 10:00
- Dynamic Mobility
Strength Training:
Box Squats (4x4, box just under parallel):
- Warm Ups: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets: 305x 4, 4, 4, 4 (310 next week)
Front Squats (3x5, used the box to limit depth because of my knee):
- 185x 5, 5, 5
Flutter Kicks:
- 13 sets of 10 (4-count reps, done in between sets of 10)
Barbell Hip Thrusts (3x10):
- 315x 10, 10, 10 (320 next week)
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 15, 14, 14
- DB Lateral Raises @ 25 lbs: 15, 14, 14
- Barbell External Rotations and half press @ 35 lbs: 15, 14, 14
- Band Pull Aparts with Green Band: 15, 14, 14
Standing Calf Raises:
- 160 x 12, 12, 11
Conditioning:
- None
Mobility:
- 10:00
9.19.2015
Saturday 9.19.15
Warm Up:
- Dynamic Mobility
Strength Training:
Hammer Strength Shrug Machine (all barbell stations were occupied):
- 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10, 10
Barbell Reverse Lunges:
- 45x 5 (each leg, 10 total, 95x 5, 135x 5, 185x 4, 225x 3, 3, 3
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 14, 14, 14
- DB Lateral Raises @ 25 lbs: 14, 14, 14
- Barbell External Rotations @ 35 lbs: 14, 14, 14
- Band Pull Aparts with Green Band: 14, 14, 14
Calves Superset:
- Standing Calf Raises: 160 x 12, 11, 11
- Seated Calf Raises: 100x 12, 11, 11
Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Time: 24:06 (31 second PR)
Mobility:
- 5:00
- Dynamic Mobility
Strength Training:
Hammer Strength Shrug Machine (all barbell stations were occupied):
- 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10, 10
Barbell Reverse Lunges:
- 45x 5 (each leg, 10 total, 95x 5, 135x 5, 185x 4, 225x 3, 3, 3
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 14, 14, 14
- DB Lateral Raises @ 25 lbs: 14, 14, 14
- Barbell External Rotations @ 35 lbs: 14, 14, 14
- Band Pull Aparts with Green Band: 14, 14, 14
Calves Superset:
- Standing Calf Raises: 160 x 12, 11, 11
- Seated Calf Raises: 100x 12, 11, 11
Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Time: 24:06 (31 second PR)
Mobility:
- 5:00
9.18.2015
Friday 9.18.15
Warm Up:
- Dynamic Mobility
- Chin Ups: 10x 5, 20x 4, 30x 3, 40x 2, 50x 1
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Chin Ups 30x 1
- Rest :15
- 15 KB Swings
- Chin Ups 30x 2
- Rest :30
- 25 KB Swings
- Chin Ups 30x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 5:40 (50)
- Round 2: 13:41 (40/10)
- Round 3: 21:15 (30/10/10)
- Round 4: 29:12 (25/15/10)
- Round 5: 37:22 (20/15/15)
Finisher Superset:
- Hammer Curls (left, then right): 35x 13, 12, 12
- Overhead Extensions (left then right): 35x 13, 12, 12
Mobility:
- 7:00 of static stretching
- Dynamic Mobility
- Chin Ups: 10x 5, 20x 4, 30x 3, 40x 2, 50x 1
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Chin Ups 30x 1
- Rest :15
- 15 KB Swings
- Chin Ups 30x 2
- Rest :30
- 25 KB Swings
- Chin Ups 30x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 5:40 (50)
- Round 2: 13:41 (40/10)
- Round 3: 21:15 (30/10/10)
- Round 4: 29:12 (25/15/10)
- Round 5: 37:22 (20/15/15)
Finisher Superset:
- Hammer Curls (left, then right): 35x 13, 12, 12
- Overhead Extensions (left then right): 35x 13, 12, 12
Mobility:
- 7:00 of static stretching
9.17.2015
Thursday 9.17.15
Warm Up:
- Dynamic Mobility
- Shoulder Press: 45x 10, 95x 8, 135x 6, 185x 4 (1 press, 3 push presses), 225x 2 push presses
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 180x 1
- Rest :15
- 15 KB Swings
- Press 180x 2
- Rest :30
- 25 KB Swings
- Press 180x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 5:33 (50)
- Round 2: 13:06 (50)
- Round 3: 20:49 (40/10)
- Round 4: 28:52 (35/15)
- Round 5: 37:04 (30/20)
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 14, 14, 13
- DB Lateral Raises @ 25 lbs: 14, 14, 13
- Barbell External Rotations @ 35 lbs: 14, 14, 13
- Band Pull Aparts with Green Band: 14, 14, 13
Mobility:
- 5:00
- Dynamic Mobility
- Shoulder Press: 45x 10, 95x 8, 135x 6, 185x 4 (1 press, 3 push presses), 225x 2 push presses
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 180x 1
- Rest :15
- 15 KB Swings
- Press 180x 2
- Rest :30
- 25 KB Swings
- Press 180x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 5:33 (50)
- Round 2: 13:06 (50)
- Round 3: 20:49 (40/10)
- Round 4: 28:52 (35/15)
- Round 5: 37:04 (30/20)
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 14, 14, 13
- DB Lateral Raises @ 25 lbs: 14, 14, 13
- Barbell External Rotations @ 35 lbs: 14, 14, 13
- Band Pull Aparts with Green Band: 14, 14, 13
Mobility:
- 5:00
9.15.2015
Tuesday 9.15.15
Warm Up:
- Dynamic Mobility
- Dips: 0x 5, 25x 4, 50x 3, 75x 2, 100x 1
- Jump Rope: 5x100
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Dips 50x 2
- Rest :15
- 15 KB Swings
- Dips 50x 3
- Rest :30
- 25 KB Swings
- Dips 50x 5
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 5:27 (50)
- Round 2: 12:52 (50)
- Round 3: 20:59 (40/10)
- Round 4: 28:48 (35/15)
- Round 5: 36:56 (30/20)
Finisher Superset:
- Hammer Curls (left, then right): 35x 12, 12, 12
- Overhead Extensions (left then right): 35x 12, 12, 12
Mobility:
- 5:00 for shoulders
- Dynamic Mobility
- Dips: 0x 5, 25x 4, 50x 3, 75x 2, 100x 1
- Jump Rope: 5x100
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Dips 50x 2
- Rest :15
- 15 KB Swings
- Dips 50x 3
- Rest :30
- 25 KB Swings
- Dips 50x 5
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 5:27 (50)
- Round 2: 12:52 (50)
- Round 3: 20:59 (40/10)
- Round 4: 28:48 (35/15)
- Round 5: 36:56 (30/20)
Finisher Superset:
- Hammer Curls (left, then right): 35x 12, 12, 12
- Overhead Extensions (left then right): 35x 12, 12, 12
Mobility:
- 5:00 for shoulders
9.14.2015
Monday 9.14.15
Warm Up:
- Dynamic Mobility
- Back Squats: 45x 8, 135x 6, 225x 4, 315x 2, 325x 1 (335 next week)
- Jump Rope: 5x 100 after each squat warm up set
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 300x 1
- Rest :15
- 15 KB Swings
- Back Squat 300x 2
- Rest :30
- 25 KB Swings
- Back Squat 300x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 5:47 (50)
- Round 2: 13:43 (40/10)
- Round 3: 21:49 (35/15)
- Round 4: 30:11 (30/10/10)
- Round 5: 39:07 (30/20)
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 14, 13, 13
- DB Lateral Raises @ 25 lbs: 14, 13, 13
- Barbell External Rotations @ 35 lbs: 14, 13, 13
- Band Pull Aparts with Green Band: 14, 13, 13
Mobility:
- 5:00 for shoulders
- Dynamic Mobility
- Back Squats: 45x 8, 135x 6, 225x 4, 315x 2, 325x 1 (335 next week)
- Jump Rope: 5x 100 after each squat warm up set
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 300x 1
- Rest :15
- 15 KB Swings
- Back Squat 300x 2
- Rest :30
- 25 KB Swings
- Back Squat 300x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 5:47 (50)
- Round 2: 13:43 (40/10)
- Round 3: 21:49 (35/15)
- Round 4: 30:11 (30/10/10)
- Round 5: 39:07 (30/20)
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 14, 13, 13
- DB Lateral Raises @ 25 lbs: 14, 13, 13
- Barbell External Rotations @ 35 lbs: 14, 13, 13
- Band Pull Aparts with Green Band: 14, 13, 13
Mobility:
- 5:00 for shoulders
9.13.2015
9.12.2015
Saturday 9.12.15
Warm Up:
- Dynamic Mobility
Strength Training:
Barbell Shrugs (3x10):
- 135x 10, 225x 10, 315x 10, 405x 10, 10, 10 (410 next week)
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 13, 13, 13
- DB Lateral Raises @ 25 lbs: 13, 13, 13
- Barbell External Rotations @ 35 lbs: 13, 13, 13
- Band Pull Aparts with Green Band: 13, 13, 13
Calves Superset:
- Standing Calve Raises: 160x 11, 11, 11
- Seated Calf Raises: 100x 11, 11, 11
Push Ups:
- 12 sets of 10 (one set after each set of the shrugs, shoulder circuit, and calf supersets)
Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Alternating Reverse Lunges
- 15 KB Swing
- 10 Lunges
- 25 KB Swings
- 10 Lunges
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1: not recorded
- Round 2: not recorded
- Round 3: not recorded
- Round 4: not recorded
- Round 5: 24:20 (previous best time was 24:55)
Mobility:
- 5:00 for shoulders and elbow flexors
- Dynamic Mobility
Strength Training:
Barbell Shrugs (3x10):
- 135x 10, 225x 10, 315x 10, 405x 10, 10, 10 (410 next week)
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 13, 13, 13
- DB Lateral Raises @ 25 lbs: 13, 13, 13
- Barbell External Rotations @ 35 lbs: 13, 13, 13
- Band Pull Aparts with Green Band: 13, 13, 13
Calves Superset:
- Standing Calve Raises: 160x 11, 11, 11
- Seated Calf Raises: 100x 11, 11, 11
Push Ups:
- 12 sets of 10 (one set after each set of the shrugs, shoulder circuit, and calf supersets)
Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Alternating Reverse Lunges
- 15 KB Swing
- 10 Lunges
- 25 KB Swings
- 10 Lunges
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1: not recorded
- Round 2: not recorded
- Round 3: not recorded
- Round 4: not recorded
- Round 5: 24:20 (previous best time was 24:55)
Mobility:
- 5:00 for shoulders and elbow flexors
9.11.2015
Friday 9.11.15
Warm Up:
- Dynamic Mobility
- Chin Ups: 0x 5, 10x 4, 20x 3, 30x 2, 40x 1
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Chin Ups 25x 1
- Rest :15
- 15 KB Swings
- Chin Ups 25x 2
- Rest :30
- 25 KB Swings
- Chin Ups 25x 3
- Rest :60
- 50 KB Swings (35, 30, 25, 20, 15)
- Rest 1:30-2:00 (1:30 after the first round, 2:00 on all others)
Split Times (includes rest periods):
- Round 1: 5:48
- Round 2: 13:17
- Round 3: 21:39
- Round 4: 20:06
- Round 5: 38:25
Finisher Superset:
- Hammer Curls (left, then right): 30x 15, 15, 15 (35 next time for 10's next time)
- Overhead Extensions (left then right): 30x 15, 15, 15 (35 for 10's next time)
Mobility:
- ran out of time
- Dynamic Mobility
- Chin Ups: 0x 5, 10x 4, 20x 3, 30x 2, 40x 1
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Chin Ups 25x 1
- Rest :15
- 15 KB Swings
- Chin Ups 25x 2
- Rest :30
- 25 KB Swings
- Chin Ups 25x 3
- Rest :60
- 50 KB Swings (35, 30, 25, 20, 15)
- Rest 1:30-2:00 (1:30 after the first round, 2:00 on all others)
Split Times (includes rest periods):
- Round 1: 5:48
- Round 2: 13:17
- Round 3: 21:39
- Round 4: 20:06
- Round 5: 38:25
Finisher Superset:
- Hammer Curls (left, then right): 30x 15, 15, 15 (35 next time for 10's next time)
- Overhead Extensions (left then right): 30x 15, 15, 15 (35 for 10's next time)
Mobility:
- ran out of time
9.10.2015
Thursday 9.10.15
Warm Up:
- Dynamic Mobility
- Shoulder Press: 45x 9, 95x 7, 135x 5, 185x 3 (1 press, 2 push presses), 225x 1 push press
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 175x 1
- Rest :15
- 15 KB Swings
- Press 175x 2
- Rest :30
- 25 KB Swings
- Press 175x 3
- Rest :60
- 50 KB Swings
- Rest 1:30- 2:00
Split Times (includes rest periods):
- Round 1: 5:47
- Round 2: 13:05
- Round 3: 20:30
- Round 4: 28:53
- Round 5: 37:28
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 13, 13, 12
- DB Lateral Raises @ 25 lbs: 13, 13, 12
- Barbell External Rotations @ 35 lbs: 13, 13, 12
- Band Pull Aparts with Green Band: 13, 13, 12
Mobility:
- Skipped due to time
- Dynamic Mobility
- Shoulder Press: 45x 9, 95x 7, 135x 5, 185x 3 (1 press, 2 push presses), 225x 1 push press
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 175x 1
- Rest :15
- 15 KB Swings
- Press 175x 2
- Rest :30
- 25 KB Swings
- Press 175x 3
- Rest :60
- 50 KB Swings
- Rest 1:30- 2:00
Split Times (includes rest periods):
- Round 1: 5:47
- Round 2: 13:05
- Round 3: 20:30
- Round 4: 28:53
- Round 5: 37:28
Shoulder Circuit:
- Front Plate Raises @ 25 lbs: 13, 13, 12
- DB Lateral Raises @ 25 lbs: 13, 13, 12
- Barbell External Rotations @ 35 lbs: 13, 13, 12
- Band Pull Aparts with Green Band: 13, 13, 12
Mobility:
- Skipped due to time
9.09.2015
9.08.2015
Tuesday 9.08.15
Warm Up:
- Dynamic Mobility
- Dips: 0x 6. 10x 5, 20x 4, 30x 3, 40x 2, 50x 1
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Dips 45x 2
- Rest :15
- 15 KB Swings
- Dips 45x 3
- Rest :30
- 25 KB Swings
- Dips 45x 5
- Rest :60
- 50 KB Swings
- Rest 1:30
Split Times (includes rest periods):
- Round 1: 5:38
- Round 2: 12:51
- Round 3: 20:26
- Round 4: 27:09
- Round 5: 34:29
Finisher Superset:
- Hammer Curls (left, then right): 30x 15, 15, 14
- Overhead Extensions (left then right): 30x 15, 15, 14
Mobility:
- 5:00 for shoulders
- Dynamic Mobility
- Dips: 0x 6. 10x 5, 20x 4, 30x 3, 40x 2, 50x 1
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Dips 45x 2
- Rest :15
- 15 KB Swings
- Dips 45x 3
- Rest :30
- 25 KB Swings
- Dips 45x 5
- Rest :60
- 50 KB Swings
- Rest 1:30
Split Times (includes rest periods):
- Round 1: 5:38
- Round 2: 12:51
- Round 3: 20:26
- Round 4: 27:09
- Round 5: 34:29
Finisher Superset:
- Hammer Curls (left, then right): 30x 15, 15, 14
- Overhead Extensions (left then right): 30x 15, 15, 14
Mobility:
- 5:00 for shoulders
9.07.2015
Monday 9.07.15
Warm Up:
- Dynamic Mobility
- Back Squats: 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 295x 1
- Rest :30
- 15 KB Swings
- Back Squat 295x 2
- Rest :45
- 25 KB Swings
- Back Squat 295x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 6:53
- Round 2: 15:42
- Round 3: 24:39
- Round 4: 33:35
- Round 5: 42:25
Finisher Superset:
- Standing Calf Raises (left, then right): 25x 10, 10, 10, 10, 10
- Band Pull Aparts: Blue band x 20, 20, 20, 20, 20
Mobility:
- 5:00 for shoulders
- Dynamic Mobility
- Back Squats: 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1
Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 295x 1
- Rest :30
- 15 KB Swings
- Back Squat 295x 2
- Rest :45
- 25 KB Swings
- Back Squat 295x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1: 6:53
- Round 2: 15:42
- Round 3: 24:39
- Round 4: 33:35
- Round 5: 42:25
Finisher Superset:
- Standing Calf Raises (left, then right): 25x 10, 10, 10, 10, 10
- Band Pull Aparts: Blue band x 20, 20, 20, 20, 20
Mobility:
- 5:00 for shoulders
9.06.2015
9.05.2015
9.04.2015
9.03.2015
9.02.2015
Wednesday 9.02.15
Warm Up:
- Dynamic mobility.
Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 290x 3, 3, 3 (295 next week)
Weighted Chin Ups (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 90x 1, 60x 4, 3, 3, 2 (stay at this weight)
Shoulder Press (4x10):
- Warm Ups: 45x 5 , 95x 4, 135x 3, 185x 2, 225x 1 (push press)
- Work Sets: 145x 10, 10, 10, 10
Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs: 13, 12, 12
- DB Lateral Raises @ 25 lbs: 13, 12, 12
- Barbell External Rotations @ 35 lbs: 13, 12, 12
- Band Pull Aparts with Green Band: 13, 12, 12
Conditioning:
- Dynamic mobility.
Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 290x 3, 3, 3 (295 next week)
Weighted Chin Ups (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 90x 1, 60x 4, 3, 3, 2 (stay at this weight)
Shoulder Press (4x10):
- Warm Ups: 45x 5 , 95x 4, 135x 3, 185x 2, 225x 1 (push press)
- Work Sets: 145x 10, 10, 10, 10
Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs: 13, 12, 12
- DB Lateral Raises @ 25 lbs: 13, 12, 12
- Barbell External Rotations @ 35 lbs: 13, 12, 12
- Band Pull Aparts with Green Band: 13, 12, 12
Conditioning:
- None
9.01.2015
Tuesday 9.01.15
Warm Up:
- Dynamic mobility.
Strength Training:
- None
Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1: 3:43
- Round 2: 8:39
- Round 3: 13:51
- Round 4: 19:11
- Round 5: 24:37 (beat my last time on the swings/ push ups workout by 1:40)
Mobility:
- Had to skip it today due to time
- Dynamic mobility.
Strength Training:
- None
Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1: 3:43
- Round 2: 8:39
- Round 3: 13:51
- Round 4: 19:11
- Round 5: 24:37 (beat my last time on the swings/ push ups workout by 1:40)
Mobility:
- Had to skip it today due to time
Subscribe to:
Posts (Atom)