Saturday, April 17, 2021

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, April 16, 2021

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, April 15, 2021

Thursday 4/15/21

Weightlifting
Snatch + Hang Snatch
1 set x 1 + 1 reps @ 70 kg


Conditioning
BikeErg
30:26
10,714 m

Sunday, April 11, 2021

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, April 10, 2021

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, April 9, 2021

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, April 6, 2021

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, April 3, 2021

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, April 1, 2021

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, March 30, 2021

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, March 29, 2021

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, March 27, 2021

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, March 26, 2021

Friday 3/26/21

Weightlifting
Snatch + Hang Snatch + TnG Snatch
1 set x 1+1+1 reps @ 70 kg