Monday 6/24/19

Accessories
Back Squat
6 sets x 2 reps @ 108 kg

Wednesday 6/19/19

Weightlifting
Power Snatch
5 sets x 1 rep @ 70 kg

Power Clean + Jerk
5 sets x 1 rep @ 90 kg


Conditioning
3 Med Ball Toss (30# over 12')
5 Keg Curl & Press (60#)
2 Sandbag Over Shoulder (120#)
10 Snatch Grip Bent Over Row (95#)
Rest 1-2 min
5 sets


BikeErg
5059 m
13:20

Monday 6/17/19

Accessories
Back Squat
5 sets x 5 reps @ 90 kg


Conditioning
10 Pull Ups
50 Air Squats
100 DUs
3 rounds

10:25

Friday 6/14/19

Weightlifting
Jerk
3 sets x 1 rep @ 100 kg
(cut short due to feeling like crap)


Conditioning
20 cal Ski
200 m Run
20 Tire Flips (240#)
14 min AMRAP

4 rnds + 2 cals w/ Chloe

Thursday 6/13/19

Accessories
Seated Alt Dumbbell Curl and Press
4 sets x 5 reps each arm @40#s

Single Arm Deficit Push Up
4 sets x 10 reps each side (3")

Bent Over Dumbbell Row
4 sets x 12 reps @ 25#s

Lateral Dumbbell Raise
3 sets x 15 reps @ 10#s

Banded Box Step Ups
2 sets x 30 reps each leg @ 20" w/ black band

Dumbbell Side Bend
4 sets x 10 reps each side @ 50# (straps)

Wednesday 6/12/19

Weightlifting
Power Snatch
5 sets x 1 rep @ 70 kg

Clean & Jerk
5 sets x 1 rep @ 95 kg

Snatch Grip RDL
3 sets x 10 reps @ 90 kg (straps)

Monday 6/10/19

Weightlifting
Snatch
5 sets x 1 rep @ 77 kg

Power Clean
5 sets x 1 rep @ 100 kg


Accessories
Step Back Lunge
3 sets x 8 reps each leg @ 40 kg

Saturday 6/8/19

Conditioning
400 m Run
--------------------------
5-10-15-20-25-20-15-10-5
Cal Row
Sit Ups
DB PP (20#s)
--------------------------
400 m Run

18:21 w/ Chelsea Hammond

Friday 6/7/19

Weightlifting
Jerk
5 sets x 1 rep @ 106 kg


Accessories
Push Press
5 sets x 5 reps @ 70 kg

Back Squat
2:3:1:1
5 sets x 3 reps @ 100 kg

T-Bar Row (25#)
Banded Lat Sweeps
30 sec on
10 sec off
5 sets of each

Ring Row
Prone Fly (10#s)
30 sec on
10 sec off
5 sets of each

Wednesday 6/5/19

Accessories
Strict Press
5 sets x 5 reps @ 45 kg

Alternating Dumbbell Bicep Curl
4 sets x 10 reps @ 35#s
 - Superset -
15 Lateral Raises @ 10#s

Good Morning
3 sets x 12 reps @ 45#

Banded Box Step Up
3 sets x 30 reps each leg @ 16" + Green Band

Tuesday 6/4/19

Accessories
Bench Press
3 sets x 8 reps @ 135#

Trap Bar Deadlift
3 RM
420# (higher handles)


Conditioning
400 m Run
10 Tire Flips (240#)
20 Pull Ups
30 min AMRAP

266 reps w/ Chloe

Monday 6/3/19

Weightlifting
Snatch
5 sets x 1 rep @ 77 kg

Power Clean
5 sets x 1 rep @ 100 kg


Accessories
Back Squat
3:0:1:1
5 sets x 3 reps @ 90 kg

100 m Sled Push (1x45#)
50/50 m 90 Carry (18#)
30 sec Hollow Hold
3 sets

10 sec Hollow Hold
10/10 Oblique Crunch
10 Tuck Ups
10 sec Hollow Hold
4 sets

Sunday 6/2/19

Conditioning
2K BikeErg
20 Push Ups
80 DUs
5 rounds

30:34