Accessories
Pause Back Squat
Heavy Double
285#
Deadlift
Heavy Single
425#
Pull Up
4 sets x 5 reps
Dips
4 sets x 9 reps
Decline Oblique Sit Ups
3 sets x 8 reps each side
Conditioning
Treadmill
5 min @ 3.0 mph w/ 3.0 incline
5 min @ 5.0 mph w/ 3.0 incline
5 min @ 3.0 mph w/ 3.0 incline
5 min @ 6.0 mph w/ 3.0 incline
Friday, January 31, 2020
Wednesday, January 29, 2020
Wednesday 1/29/20
Accessories
Step Back Lunge
3 sets x 5 reps each leg @ 155#
Snatch Grip RDL
3 sets x 7 reps @ 165#
Seated Single Arm Dumbbell Press
3 sets x 8 reps each arm @ 35#
Pull Up
4 sets x 5 reps
Dip
4 sets x 8 reps
Decline Sit Ups
4 sets x 12 reps @ 25#
Conditioning
Treadmill
15 min @ 3.0 mph w/ 3.0 incline
10 min @ 3.0 mph w/ 5.0 incline
Step Back Lunge
3 sets x 5 reps each leg @ 155#
Snatch Grip RDL
3 sets x 7 reps @ 165#
Seated Single Arm Dumbbell Press
3 sets x 8 reps each arm @ 35#
Pull Up
4 sets x 5 reps
Dip
4 sets x 8 reps
Decline Sit Ups
4 sets x 12 reps @ 25#
Conditioning
Treadmill
15 min @ 3.0 mph w/ 3.0 incline
10 min @ 3.0 mph w/ 5.0 incline
Tuesday, January 28, 2020
Monday, January 27, 2020
Monday 1/27/20
Accessories
Back Squat
3:1:1:1
3 sets x 10 reps @ 135#
Trap Bar Deadlift
3 sets x 10 reps @ 250#
Seated Dumbbell Press
Heavy Triple
60#s
Pull Up
4 sets x 5 reps
Dip
4 sets x 8 reps
Decline Sit Ups
3 sets x 10 reps
- superset -
10 Side Bends each @ 45#
Conditioning
Treadmill
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 5.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 6.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 6.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 8.0 mph w/ 2.0 incline
Back Squat
3:1:1:1
3 sets x 10 reps @ 135#
Trap Bar Deadlift
3 sets x 10 reps @ 250#
Seated Dumbbell Press
Heavy Triple
60#s
Pull Up
4 sets x 5 reps
Dip
4 sets x 8 reps
Decline Sit Ups
3 sets x 10 reps
- superset -
10 Side Bends each @ 45#
Conditioning
Treadmill
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 5.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 6.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 6.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 8.0 mph w/ 2.0 incline
Saturday, January 25, 2020
Friday, January 24, 2020
Friday 1/24/20
Accessories
Pause Back Squat
Heavy Double w/ 2 sec pause
275#
Deadlift
Heavy Single
425#
Seated Dumbbell Press
3 sets x 12 reps @ 35#s
Pull Up
4 sets x 5 reps
Dip
4 sets x 5 reps
Decline Sit Ups
5 sets x 12 reps
Conditioning
Treadmill
20 min @ 3.2 mph w/ 1.0 incline
Conditioning
500 m Row
21 Sit Ups
500 m Row
21 Push Ups
500 m Row
21 T2B
500 m Row
21 Burpees
45 min AMRAP
3 rounds + 1 rep
Pause Back Squat
Heavy Double w/ 2 sec pause
275#
Deadlift
Heavy Single
425#
Seated Dumbbell Press
3 sets x 12 reps @ 35#s
Pull Up
4 sets x 5 reps
Dip
4 sets x 5 reps
Decline Sit Ups
5 sets x 12 reps
Conditioning
Treadmill
20 min @ 3.2 mph w/ 1.0 incline
Conditioning
500 m Row
21 Sit Ups
500 m Row
21 Push Ups
500 m Row
21 T2B
500 m Row
21 Burpees
45 min AMRAP
3 rounds + 1 rep
Wednesday, January 22, 2020
Wednesday 1/22/20
Accessories
Back Squat
5 sets x 5 reps @ 205#
RDL
4 sets x 12 reps @ 135#
Seated DB Strict Press
5 sets x 5 reps @ 45#s
Pull Up
4 sets x 5 reps
Dip
4 sets x 7 reps
Conditioning
Treadmill
27 min @ 3.5 mph w/ 4.0 incline
Back Squat
5 sets x 5 reps @ 205#
RDL
4 sets x 12 reps @ 135#
Seated DB Strict Press
5 sets x 5 reps @ 45#s
Pull Up
4 sets x 5 reps
Dip
4 sets x 7 reps
Conditioning
Treadmill
27 min @ 3.5 mph w/ 4.0 incline
Tuesday, January 21, 2020
Tuesday 1/21/20
Weightlifting
Power Snatch
1 rep @ 135#
Every 30 sec
20 rounds
Accessories
Front Squat
6 sets x 1 rep @ 225#
Double Dumbbell Bent Over Row
4 sets x 10 reps @ 35#s
Power Snatch
1 rep @ 135#
Every 30 sec
20 rounds
Accessories
Front Squat
6 sets x 1 rep @ 225#
Double Dumbbell Bent Over Row
4 sets x 10 reps @ 35#s
Saturday, January 18, 2020
Friday, January 17, 2020
Friday 1/17/20
Accessories
Back Squat
Heavy Double
285#
Trap Bar Deadlift
Heavy Single
430#
Pull Up
4 sets x 5 reps
Dip
4 sets x 7 reps
Decline Sit Up
4 sets x 10 reps
Conditioning
Treadmill
2 min @ 3.5 mph w/ 3.0 incline
2 min @ 6.0 mph w/ 1.0 incline
20 min
Back Squat
Heavy Double
285#
Trap Bar Deadlift
Heavy Single
430#
Pull Up
4 sets x 5 reps
Dip
4 sets x 7 reps
Decline Sit Up
4 sets x 10 reps
Conditioning
Treadmill
2 min @ 3.5 mph w/ 3.0 incline
2 min @ 6.0 mph w/ 1.0 incline
20 min
Wednesday, January 15, 2020
Wednesday 1/15/20
Accessories
Dumbbell Goblet Squat
4 sets x 10 reps @ 100#
Dumbbell Pullover
4 sets x 12 reps @ 40#
- superset -
10 Double Dumbbell RDL @ 70#s
Prone Machine Hamstring Curl
3 sets x 10 reps @ 50#
Pull Up
4 sets x 5 reps
Dip
4 sets x 6 reps
Decline Oblique Sit Up
3 sets x 5 reps each side
Conditioning
Treadmill
10 min @ 3.0 mph w/ 5.0 incline
5 min @ 5.0 mph w/ 3.0 incline
10 min @ 3.0 mph w/ 5.0 incline
Dumbbell Goblet Squat
4 sets x 10 reps @ 100#
Dumbbell Pullover
4 sets x 12 reps @ 40#
- superset -
10 Double Dumbbell RDL @ 70#s
Prone Machine Hamstring Curl
3 sets x 10 reps @ 50#
Pull Up
4 sets x 5 reps
Dip
4 sets x 6 reps
Decline Oblique Sit Up
3 sets x 5 reps each side
Conditioning
Treadmill
10 min @ 3.0 mph w/ 5.0 incline
5 min @ 5.0 mph w/ 3.0 incline
10 min @ 3.0 mph w/ 5.0 incline
Monday, January 13, 2020
Monday 1/13/20
Accessories
Bulgarian Split Squat
4 sets x 8 reps each leg @ 25s
RDL
4 sets x 12 reps @ 95#
Seated Dumbbell Press
Heavy Triple
60#s
Pull Up
4 sets x 5 reps
Dip
4 sets x 5 reps
Cable Tricep Extensions
3 sets x 8 reps @ 22.5
Decline Sit Up
3 sets x 15 reps
Conditioning
Treadmill
20 min @ 3.5 mph w/ 3.0 incline
Bulgarian Split Squat
4 sets x 8 reps each leg @ 25s
RDL
4 sets x 12 reps @ 95#
Seated Dumbbell Press
Heavy Triple
60#s
Pull Up
4 sets x 5 reps
Dip
4 sets x 5 reps
Cable Tricep Extensions
3 sets x 8 reps @ 22.5
Decline Sit Up
3 sets x 15 reps
Conditioning
Treadmill
20 min @ 3.5 mph w/ 3.0 incline
Saturday, January 11, 2020
Friday, January 10, 2020
Friday 1/10/20
Accessories
Trap Bar Deadlift
3 sets x 1 rep @ 430# (higher handles)
Seated Dumbbell Press
3 sets x 10 reps @ 40#s
Chainsaw Row
3 sets x 6 reps each arm @ 80#
Alt Dumbbell Curl
5 reps each arm @ 30#s
- superset -
15 Dumbbell Lateral Raises @ 10#s
Cable Tricep Extension
3 sets x 12 reps @ 20#
Captain's Chair Leg Raises
5 sets x 8 reps
Conditioning
Treadmill
15 min @ 5 mph
1 min @ 8 mph
Trap Bar Deadlift
3 sets x 1 rep @ 430# (higher handles)
Seated Dumbbell Press
3 sets x 10 reps @ 40#s
Chainsaw Row
3 sets x 6 reps each arm @ 80#
Alt Dumbbell Curl
5 reps each arm @ 30#s
- superset -
15 Dumbbell Lateral Raises @ 10#s
Cable Tricep Extension
3 sets x 12 reps @ 20#
Captain's Chair Leg Raises
5 sets x 8 reps
Conditioning
Treadmill
15 min @ 5 mph
1 min @ 8 mph
Thursday, January 9, 2020
Wednesday, January 8, 2020
Wednesday 1/8/20
Accessories
Dumbbell Step Back Lunge
3 sets x 6 reps each leg @ 65#s
Trap Bar Deadlift
4 sets x 2 reps @ 390# (higher handles)
Dumbbell Bench Press
3 sets x 6 reps @ 50#s
Pull Up
3 sets x 5 reps
Prone Single Leg Curl Machine
3 sets x 8 reps each leg @ 40#
Cable Tricep Extension
3 sets x 10 reps @ 30#
Hollow Hold
5 sets x 20 sec
Conditioning
Treadmill
1 min @ 3 mph
1 min @ 6.5 mph
15 min
Dumbbell Step Back Lunge
3 sets x 6 reps each leg @ 65#s
Trap Bar Deadlift
4 sets x 2 reps @ 390# (higher handles)
Dumbbell Bench Press
3 sets x 6 reps @ 50#s
Pull Up
3 sets x 5 reps
Prone Single Leg Curl Machine
3 sets x 8 reps each leg @ 40#
Cable Tricep Extension
3 sets x 10 reps @ 30#
Hollow Hold
5 sets x 20 sec
Conditioning
Treadmill
1 min @ 3 mph
1 min @ 6.5 mph
15 min
Monday, January 6, 2020
Monday 1/6/20
Accessories
Back Squat
3 sets x 10 reps @ 155#
Trap Bar Deadlift
3 sets x 8 reps @ 250# (higher handles)
Seated Dumbbell Press
Heavy Triple
60#s
Machine Row
Heavy 5
210#
Single Arm Lateral Raise
4 sets x 10 reps each arm @ 7.5#
Captain's Chair Leg Raises
4 sets x 8 reps
Conditioning
Treadmill
1 min @ 3 mph
1 min @ 6 mph
15 min
ROMWOD
Be Amazing Today
Back Squat
3 sets x 10 reps @ 155#
Trap Bar Deadlift
3 sets x 8 reps @ 250# (higher handles)
Seated Dumbbell Press
Heavy Triple
60#s
Machine Row
Heavy 5
210#
Single Arm Lateral Raise
4 sets x 10 reps each arm @ 7.5#
Captain's Chair Leg Raises
4 sets x 8 reps
Conditioning
Treadmill
1 min @ 3 mph
1 min @ 6 mph
15 min
ROMWOD
Be Amazing Today
Sunday, January 5, 2020
Saturday, January 4, 2020
Friday, January 3, 2020
Wednesday, January 1, 2020
Wednesday 1/1/20
Accessories
Back Squat
5 sets x 5 reps @ 90 kg
DB Bench Press
4 sets x 10 reps @ 35#s
Trap Bar Deadlift
3 sets x 10 reps @ 87 kg (higher handles)
Pull Up
4 sets x 5 reps
Rotational Med Ball Toss
3 sets x 10 reps each side @ 10#
Back Squat
5 sets x 5 reps @ 90 kg
DB Bench Press
4 sets x 10 reps @ 35#s
Trap Bar Deadlift
3 sets x 10 reps @ 87 kg (higher handles)
Pull Up
4 sets x 5 reps
Rotational Med Ball Toss
3 sets x 10 reps each side @ 10#
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