Sunday, March 30, 2014

Monday March 31

1-1

Squat10xBAR
5x60
5x70
5x95
5x105
5+120
Pushups3x10-15
DB Rows3x1035
Russian Twist3x1015
Good Mornings3x1045

Sunday March 30

Week 3D

Bench Press
  • 5 x 60lbs
  • 3 x 70lbs
  • 1+ x 80lbs
3x max reps Assisted pull-ups

3 rounds of:
  • 10 Ring Dips
  • 10 DB Presses (20lbs)
  • 20 Russian Twist (12lbs)

Friday, March 28, 2014

Friday March 28

Week 3C

Deadlift
  • 5x 145 lbs
  • 3x 160 lbs
  • 1+x 180 lbs
Front Squat 3x10 (65 lbs)

3 rounds of:
  • 10 DB Lunge e/s (20lbs)
  • 10 Hanging Knee Raises

Wednesday, March 26, 2014

Thursday March 27

Week 3B

Press
  • 5x 60 lbs
  • 3x 65 lbs
  • 1+x 75 lbs
DB Rows (30lb) 3x10 e/s

3 rounds of:
  • 10 tricep extensions (25lb)
  • 10 pushups
  • 30 bicycles

Tuesday, March 25, 2014

Tuesday March 25

Week 3 A

Warmup

Back Squat
  • 5x 100 lbs
  • 3x 115 lbs
  • 1+x 125 lbs
3x10 Good Mornings (45lbs)

3 rounds of:
  • 30 Glute Bridges (12lb DB on hips)
  • 10 Box Step Up e/s (15lb DB)
  • 20 plank tucks on ball

Friday, March 21, 2014

Sunday March 23

Week 2D

Bench Press
  • 3 x 60lbs
  • 3 x 65lbs
  • 3+ x 75lbs
3x max reps Assisted pull-ups

3 rounds of:
  • 20 Wallball
  • 10 Ring Dips
  • 100 jump rope
  • 10 DB Presses (20lbs)
  • 20 Russian Twist (15lbs)

Thursday, March 20, 2014

Friday March 21

Week 2C

Deadlift
  • 3x 135 lbs
  • 3x 155 lbs
  • 3+x 170 lbs
Front Squat 3x10 (65 lbs)

3 rounds of:
  • 20 slamball (20lbs)
  • 20 KBS (35lbs)
  • 30 mountain climbers
  • 10 DB Lunge e/s (20lbs)
  • 10 Hanging Knee Raises

Tuesday, March 18, 2014

Thursday March 20

Week 2B

Press
  • 3x 55 lbs
  • 3x 60 lbs
  • 3+x 70 lbs
DB Rows (30lb) 3x10 e/s

3 rounds of:
  • 20 box jumps
  • 10 tricep extensions (20lb)
  • 20 speed skaters
  • 10 pushups
  • 30 bicycles

Sunday, March 16, 2014

Tuesday March 18

Week 2 A

Warmup

Back Squat
  • 3x70% (95 lbs)
  • 3x80% (105 lbs)
  • 3+ x90% (120 lbs)
3x10 Good Mornings (45lbs)

3 rounds of:
  • 10 KB Snatches e/s (20lb)
  • 30 Glute Bridges (12lb DB on hips)
  • 20 burpees
  • 10 Box Step Up e/s (15lb DB)
  • 20 plank tucks on ball

Friday, March 14, 2014

Sunday March 16

Week 1D

Bench Press
  • 5 x 65% (55lbs)
  • 5 x 75% (60lbs)
  • 5+ x 85% (70lbs)
3x10 Assisted pull-ups

3 rounds of:
  • 20 Wallball
  • 10 Ring Dips
  • 100 jump rope
  • 10 DB Presses (20lbs)
  • 20 Russian Twist (15lbs)

Thursday, March 13, 2014

Friday March 14

Week 1C

Deadlift
  • 5x65% (125 lbs)
  • 5x75% (145 lbs)
  • 5+x85% (160 lbs)
Front Squat 3x10 (55 lbs)

3 rounds of:
  • 20 slamball (20lbs)
  • 30 KBS (35lbs)
  • 40 mountain climbers
  • 10 DB Lunge e/s (20lbs)
  • 10 Hanging Knee Raises

Tuesday, March 11, 2014

Thursday March 13

Week 1 B

Push Press
  • 5x65% (50 lbs)
  • 5x75% (60 lbs)
  • 5+x85% (65 lbs)
DB Rows (30lb) 3x10 e/s

3 rounds of:
  • 20 box jumps
  • 10 tricep extensions (20lb)
  • 20 speed skaters
  • 10 pushups
  • 30 bicycles

Monday, March 10, 2014

Tuesday March 11

Week 1 A

Warmup

Back Squat
  • 5x65% (85 lbs)
  • 5x75% (100 lbs)
  • 5+ x85% (115 lbs)
3x10 Good Mornings (bar)

3 rounds of:
  • 10 KB Snatches e/s (25lb)
  • 30 Glute Bridges (10lb DB on hips)
  • 20 burpees
  • 10 Box Step Up e/s (12lb DB)
  • 20 plank tucks on ball

Monday March 10

Week 1 Bench Press

Warmup

Bench Press 5x55lb/5x60/15x65

5 rounds of:

  • 10 ring dips
  • 10 DB rows e/s (30lb)
  • 10 tricep extensions (25lb)