Monday, November 30, 2015

151130 Deadlift

Warm up:
5 min DROMs

A: Stiff legged deadlift
#185 x 5 x 3

B: 5 rounds of:
12 #75 muscle snatch
100m run

Monday, November 23, 2015

151123 Front Squats


Warm up:
5 min DROMs
Lunges 3 x 10

A: Front Squat
Work up to daily 3RM (#180)

B: Bulgarian Split Squats
3 x 10 ea. side

C: GHD sit-ups
3 x 15

151122 Good mornings

warm up:
5min DROMs

A: Good mornings
#110 x 5 x 5

B: Burgener warm up x 5

Friday, November 20, 2015

151120 Shoulder Press

Warm up:
5min DROMs

A: Shoulder Press
Work up to current 5RM weight (#130)
Then do 5 x 3
In between sets perform 1 pull-up w/ slow negative

B: 5 rounds of:
30 KB swings (#55)
Run 100m

Thursday, November 19, 2015

151119 High Bar Back Squat

Warm up:
5 min DROMs

A: Back Squat
Establish daily 3RM (#225)
Perform 1 pull-up w/ slow negative between sets

B: High reps
21-15-9 of:
Back squat #135
GHD sit-ups

Wednesday, November 18, 2015

151118 Bench Press

Warm up:
5min DROMs
4min AirDyne

A: Bench Press
Establish daily 3RM (#190 x 2)
* Do 1 pull-up with slow negative after each set

B: High Reps
Bench Press #95 x 21-15-9
* Do 1 pull-up with slow negative after each set

C: 5 rounds for time of:
-15 Wall balls
-15 box jump overs

Tuesday, November 17, 2015

151117 Deadlifts

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#295)

B: Hi reps
Deadlift #185 x 21-15-9
DB Shoulder Press #30 x 15-12-9

Monday, November 16, 2015

151115 Overhead squats

Warm up:
5min DROMs
2 min jump rope

A: Overhead Squat
#100 x 5 x 5

B: 5 rounds of:
10 #65 Muscle snatch
Run 200m

Friday, November 13, 2015

151113 Bench Press

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#180)
- perform 3 pull-ups between all sets (7)

B: High Reps
21-15-9
Bench Press (#95)
Shrugs (#95)

Thursday, November 12, 2015

151112 Stiff-Legged Deadlift

Warm up:
5 min DROMs

A: Stiff-Legged Deadlift
#185 x 5 x 3

B: 5 rounds of:
- 30 #55 KB swings
- 100m run

Wednesday, November 11, 2015

151111 Shoulder Press

Warm up:
5 min DROMs

A: Shoulder Press
Establish daily 5RM (#130)

B: 21-15-9 of:
- #85 push press
- ring rows

Tuesday, November 10, 2015

151110 Front Squat

Warm up:
5 min DROMs

A: Front Squat
Establish daily 5RM (#185)

B: Bulgarian Split Squat
#30 x 10 x 3 ea. side

Friday, November 6, 2015

151106 Deadlift

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#285)

B: High Reps
-Deadlift #185 x 21-15-9
-DB Shoulder Press #30 x 15-12-9

Wednesday, November 4, 2015

151104 Back Squat


Warm up:
5 min DROMs

A: High Bar Back Squat
Work up to daily 5 RM (#215)

B: High Reps
21-15-9 of:
Back Squat @ #135
AbMat sit-ups

Tuesday, November 3, 2015

151103 Bench Press

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#175)

B: High rep bench/ring rows
21-15-9
Bench Press (#95)
Ring Rows

Monday, November 2, 2015

151102 Good Mornings

Warm up:
5min DROMs

A: Good Mornings
establish daily 5RM (#135)

B: 5 rounds of:
30 #35 KB swings
100m sprint