Saturday 2/27/21

Accessories

Strict Press

3 sets x 8 reps @ 45 kg

Back Squat

6 sets x 5 reps @ 70 kg

Strict Pull Up

5 sets x 5 reps

Ring Dip Support

5 sets x 20 sec

Ab Strap Hanging Leg Raise

4 sets x 12 reps

Friday 2/26/21

Conditioning

Ski

15 cal

1:1 w/ JJ

10 min Single Pole

10 min Double Pole

10 min Single Pole

Hold 30# ball during rest

Thursday 2/25/21

Conditioning

10 m sprint/ 3 m decel

20 min EMOM

Wednesday 2/24/21

Conditioning

100 m Run

1:1 w/ JJ

30 min

Monday 2/22/21

Conditioning

Echo Bike

300 cal

Switching every 10 cals w/ JJ

16:06

 - then -

12 min Jog

Accessories

Landmine Single Leg RDL

4 sets x 6 reps each leg @ 40 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps @ 10#

Friday 2/19/21

Conditioning

300 m Ski

1:1

40 min

32 rounds w/ JJ

Thursday 2/18/21

Conditioning

10 m Sprint

20 min EMOM

w/ JJ

Accessories

Back Squat

Heavy Single

150 kg

Hanging Leg Raise

6 sets x 10 reps

Wednesday 2/17/21

Conditioning

2:30 Ski

2:30 Echo Bike

6 rounds

w/ JJ

Sunday 2/14/21

Accessories

Multi Grip Bench Press

Heavy Single (3 down/2 pause)

95 kg

Supinated Dumbbell Bench Press

4 sets x 10 reps @ 25#s

Banded Chest Fly

4 sets x 15 reps

Saturday 2/13/21

Accessories

Strict Press

4 sets x 12 reps @ 35 kg

Bent Over Rear Fly

4 sets x 20 reps @ 5 kgs

Ring Dip

4 sets x 10 reps

Hanging Leg Raise

4 sets x 10 reps

Friday 2/12/21

Accessories

Banded Back Squat (15")

8 sets x 2 reps @ 90 kg + blue + 2 reds

Landmine Single Leg RDL

4 sets x 12 reps each leg @ 20 kg

Conditioning

Row

30 sec Sprint

90 sec rest

10 rounds

Wednesday 2/10/21

Accessories

Bench Press (Pause)

Heavy Triple

90 kg

Ring Row

5 sets x 12 reps

Ring Dip

5 sets x 10 reps

Iron Scap

25 / 7

Monday 2/8/21

Conditioning

Row

30:04

6,526 m

Accessories

Back Squat

Heavy Single

155 kg

Iron Scap

25 / 7

Hanging Leg Raise

3 sets x 10 reps

Saturday 2/6/21

Accessories

Strict Press

4 sets x 12 reps @ 30 kg

Bent Over Rear Fly

4 sets x 20 reps @ 2.5s kg

Ring Dip

4 sets x 10 reps

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

2 rounds

Friday 2/5/21

Accessories

Banded Back Squat (15")

10 sets x 2 reps @ 80 kg + blue + 2 reds

Hip Thrust

4 sets x 12 reps @ 140 kg

Wednesday 2/3/21

Accessories

Trap Bar Deadlift

Heavy Single

182 kg

Bench Press (2 sec pause

Heavy Double

90 kg

Bent Over Row (Supinated)

Heavy 5

80 kg

Monday 2/1/21

Conditioning

Row

5K meters

20:16.3