Monday March 31

1-1

Squat	10x	BAR
	5x	60
	5x	70
	5x	95
	5x	105
	5+	120
Pushups	3x10-15
DB Rows	3x10	35
Russian Twist	3x10	15
Good Mornings	3x10	45

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

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

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

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

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)

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

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

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

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)

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

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

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)