Saturday 4/17/21

Accessories

Bench Press

3 sets x 2 reps @ 100 kg

2 sets x 10 reps @ 80 kg

Dumbbell Skullcrushers

2 sets x 10 reps @ 30#s

Back Squat

3 sets x 4 reps @ 130 kg

Shrimp Squats

4 sets x 15 reps each leg

Double Dumbbell Single Leg RDL

4 sets x 12 reps each side @ 35#s

Friday 4/16/21

Accessories

Leg Press

3 sets x 10 reps @ 180#

Machine Hamstring Curl

3 sets x 10 reps

Machine Leg Extension

3 sets x 10 reps

Dumbbell Bicep Curl

3 sets x ME

 - superset -

Close grip push ups

Dips

3 sets x 10 reps

EZ Bar Curl

2 sets x 10 reps @ 50#

Single Arm Cable Tricep Extension

3 sets x 12 reps each arm

Thursday 4/15/21

Weightlifting

Snatch + Hang Snatch

1 set x 1 + 1 reps @ 70 kg

Conditioning

BikeErg

30:26

10,714 m

Sunday 4/11/21

Accessories

Bench Press

3 sets x 3 reps @ 97 kg

Cable Tricep Extension

2 sets x 15 reps @ 20/25 kg

Close Grip Bench Press

2 sets x 12 reps @ 60 kg

Deadlift

3 sets x 3 reps @ 170 kg

Pendlay Row

3 sets x 12 reps @ 70 kg

Saturday 4/10/21

Accessories

Single Leg RDL

4 sets x 12 reps each leg @ 12 kgs

Box Step Up

4 sets x 12 reps each leg @ 12 kgs

Weightlifting

Power Clean + Strict Press

1 set x 1 + 4 reps @ 60 kg

Clean from Blocks Above Knee

3 sets x 3 reps @ 100 kg

Accessories

Front Squat

3 sets x 3 reps @ 120 kg

Standing Single Arm Dumbbell Press

4 sets x 12 reps each arm @ 40#

Lateral Raise

2 sets x 15 reps @ 15#s

Rear Fly

2 sets x 10 reps @ 15#s

Landmine Twists

3 sets x 10 reps each side @ 5 kg

Friday 4/9/21

Conditioning

Run

2.06 miles

17:17

Weightlifting

Power Clean + Push Press

1 set x 1 + 4 reps @ 80 kg

Snatch + Hang Snatch

1 set x 1 + 2 reps @ 60

Accessories

Back Squat

3 sets x 5 reps @ 125 kg

GHR

2 sets x 15 reps

Tuesday 4/6/21

Accessories

Bench Press

Heavy Single

235#

Incline Dumbbell Press

3 sets x 10 reps @ 50#s

Seated Cable Chest Fly

3 sets x 12 reps @ 8 each side

Front Raise

3 sets x 10 reps @ 7.5#s

Conditioning

Jog

1.78 miles

18:32

Accessories

Back Squat

3 sets x 4 reps @ 130 kg

Shrimp Squats

4 sets x 15 reps each leg @ 5" pad

Saturday 4/3/21

Accessories

Modified Sumo Deadlift

3 sets x 3 reps @ 175 kg

Pull Up

3 sets x 8 reps

Single Arm Banded Lat Pulldown

3 sets x 12 reps each arm @ green

Bent Over Row

2 sets x 10 reps @ 50 kg

Lateral Raise

2 sets x 15 reps @ 5 kgs

1/2 Kneeling Single Arm Kettlebell Press

4 sets x 12 reps each arm @ 16 kg

Thursday 4/1/21

Accessories

T-Bar Row (Supported)

1 set x 5 reps @ 185#

Iso Lateral Shoulder Press Machine

4 sets x 5 reps @ 2x45#s each side

Cable Row

3 sets x 8 reps @ 85#

Lat Pulldown

3 sets x 10 reps @ 100#

Lateral Raise + Front Raise

2 sets x 10 + 10 each 

Weightlifting

Snatch

Moderate triple

80 kg

Accessories

Back Squat

3 sets x 5 reps @ 120 kg

Tuesday 3/30/21

Weightlifting

Front Squat + Jerk

1 set x 3 + 2 reps @ 90 kg

Clean Pull

3 sets x 5 reps @ 135 kg

Accessories

Bench Press

3 sets x 3 reps @ 95 kg

Single Arm Dumbbell Press

4 sets x 12 reps each arm @ 40#

Cable Lat Pulldown

3 sets x 15 reps @ 40 kg

Monday 3/29/21

Weightlifting

Snatch Pull

3 sets x 3 reps @ 110 kg

Accessories

Back Squat

3 sets x 6 reps @ 120 kg

Ab Strap Knees to Elbows

3 sets x 20 reps

Single Arm Kettlebell Row

3 sets x 12 reps each arm @ 32 kg

Saturday 3/27/21

Accessories

Back squat

3 sets x 4 reps @ 125 kg

Deadlift

2 sets x 5 reps @ 160/175 kg

Toes 2 Bar

3 sets x 20 reps

Single Arm Farmer Carry

3 sets x 30 steps each arm @ 32 kg

Weightlifting

Clean from Blocks Above Knee

3 sets x 3 reps @ 95/96/97 kg

Accessories

GHR

2 sets x 15 reps

Landmine Oblique Twists

4 sets x 10 reps each side @ 5 kg

Lateral Raise

2 sets x 15 reps @ 12.5#s

Barbell Curl

2 sets x 10 reps @ 30 kg

Cable Tricep Extension

2 sets x 15 reps @ 15/20 kg

Friday 3/26/21

Weightlifting

Snatch + Hang Snatch + TnG Snatch

1 set x 1+1+1 reps @ 70 kg

Thursday 3/25/21

Conditioning

BikeErg

27:39

10,036 m