Sunday 5/30/21

Accessories

Bench Press

3 sets x 5 reps @ 90 kg

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 55#

Pull Up

6 sets x 6 reps

Kettlebell Side Bends

4 sets x 8 reps each side @ 40 kg

Crunches

3 sets x 15 reps @ 25 kg

Saturday 5/29/21

Conditioning

5-10-15 m Sprints

30 min

Wednesday 5/26/21

Weightlifting

Power Snatch

5 sets x 1 rep @ 80 kg

Accessories

Back Squat

Heavy Single

160 kg (missed 170)

Landmine Press

4 sets x 12 reps each arm @ 15 kg

Neutral Grip Pull Up

4 sets x 7 reps

Ab Strap Leg Raises

3 sets x 10 reps

Kettlebell Side Bends

3 sets x 10 reps each side @ 32 kg

Conditioning

Echo Bike

15 sec Sprint

Every 90 sec

15 rounds

Monday 5/24/21

Accessories

Bench Press

3 sets x 5 reps @ 80 kg

2 sets x 12 reps @ 60 kg

Iron Scap

25 / 7

Single Arm Dumbbell Press

4 sets x 12 reps each arm @ 45#

Dumbbell Skullcrushers

2 sets x 10 reps @ 25#s

Lateral Fly

2 sets x 15 reps @ 10#s

Friday 5/21/21

Weightlifting

Hang Power Snatch

3 sets x 3 reps @ 40 kg

Accessories

Strict Press

3 sets x 5 reps @ 40 kg

Back Squat

3 sets x 5 reps @ 90 kg

Shrimp Squat

3 sets x 15 reps each leg

Thursday 5/20/21

Accessories

Incline Bench Press

3 sets x 10 reps @ 65 kg

Incline Double Kettlebell Bench Press

3 sets x 12 reps @ 16s kg

Single Arm Landmine Press

3 sets x 15 reps each arm @ 12.5 kg

Banded Pec Fly

3 sets x 20 reps @ yellow

Parallette Push Up

2 sets x 15 reps

Low Band Front Raise

3 sets x 15 reps @ red

Seated Lateral Raise

3 sets x 15 reps @ 5s kg

Ab Strap Hanging Leg Raise

3 sets x 10 reps

Wednesday 5/19/21

Conditioning

3 min Echo Bike

Rest 30 sec

3 min Ski

Rest 30 sec

5 rounds

Tuesday 5/18/21

Accessories

Hip Thrust

4 sets x 10 reps @ 100 kg

Pull Up

3 sets x 7 reps

Trap Bar Deadlift

4 sets x 10 reps @ 117 kg

Standing Lat Sweep

4 sets x 15 reps @ green + blue

Bent Over Row

4 sets x 12 reps @ 40 kg

Single Arm Kettlebell Row

3 sets x 10 reps each @ 20 kg

Neutral Grip Pull Up

3 sets x 12 reps @ black band

Double Kettlebell RDL

3 sets x 12 reps @ 32s kg

Calf Raise

4 sets x 8 reps @ 80 kg

Monday 5/17/21

Accessories

Bent Over Rear Fly

4 sets x 12 reps @ 5s kg

Lateral Raise

3 sets x 12 reps @ 5s kg

Seated Double Kettlebell Shoulder Press

4 sets x 8 reps @ 16s kg

Upright Kettlebell Row

3 sets x 12 reps @ 6s kg

Single Arm Landmine Press

3 sets x 15 reps @ 10 kg

Seated Lateral Raise

3 sets x 12 reps @ 5s kg

Chest Supported Front Raise

3 sets x 12 reps @ 5 kg

Landmine Chest Press

4 sets x 12 reps @ 20 kg

Low Banded Chest Fly

2 sets x 16 reps @ 10#

Crunches w/ Plate

3 sets x 15 reps @ 10 kg

Friday 5/14/21

Accessories

Single Arm Kettlebell Static Lunge (2" deficit)

2 sets x 10 reps each leg @ 16 kg

Leg Extension

3 sets x 15 reps @ 30 kg

Walking Lunges

3 sets x 10 reps each leg @ 40#s

Back Squat

3 sets x 12 reps @ 60 kg

Seated Hamstring Curl

3 sets x 15 reps @ 30 kg

RDL

3 sets x 8 reps @ 80 kg

Single Leg Hip Adduction

2 sets x 15 reps each leg @ 10 kg

Single Leg Hip Abduction

4 sets x 15 reps each leg @ 2.5 kg

Standing Calf Raise

5 sets x 10 reps @ 60 kg

Thursday 5/13/31

Conditioning

Echo Bike

10 sec Sprint

20 min EMOM

Wednesday 5/12/12

Accessories

Incline Bench Press

3 sets x 8 reps @ 65 kg

Incline Double Kettlebell Press

3 sets x 10 reps @ 16s kg

Single Arm Landmine Press

3 sets x 15 reps each @ 10 kg

Banded Pec Fly

3 sets x 16 reps @ yellow

Low Band Front Raise

3 sets x 15 reps @ orange

Seated Lateral Raise

3 sets x 15 reps @ 4s kg

Ab Strap Hanging Knee Raise

3 sets x 20 reps

Tuesday 5/11/21

Accessories

Hip Thrust

3 sets x 10 reps @ 80 kg

Pull Up

1 set x ME

2 sets x 7, 6 reps

Trap Bar Deadlift

3 sets x 10 reps @ 97 kg

Standing Banded Lat Sweep

3 sets x 15 reps @ green + blue

Bent Over Row

3 sets x 12 reps @ 40 kg

Single Arm Dumbbell Row

3 sets x 10 reps each arm @ 20 kg

Banded Neutral Grip Pull Up

2 sets x 12 reps @ black

Seated Single Arm Banded Row

3 sets x 12 reps each arm @ green

Double Kettlebell RDL

2 sets x 12 reps @ 24s kg

Monday 5/10/21

Accessories

Single Arm Preacher Curl

3 sets x 7 reps each arm @ 22.5#

Seated Dip Machine

3 sets x 10 reps @ 140#

Alternating Hammer Curl

3 sets x 10 reps @ 40#

Cable Tricep Extension

4 sets x 12 reps @ 50#

Stomach Vacuums

5 sets x ME

Conditioning

BikeErg

30:30

12,043 m

Sunday 5/9/21

Accessories

Stomach Vacuums

5 sets x ME

Bent Over Fly

4 sets x 12 reps @ 10#s

Standing Lateral Raise

3 sets x 12 reps @ 10#s

Seated Dumbbell Press

4 sets x 8 reps @ 25#s

Upright Dumbbell Rows

3 sets x 12 reps @ 12.5#s

Seated Lateral Raise

3 sets x 12 reps @ 10#s

Chest Supported Barbell Front Raise

3 sets x 12 reps @ 6#

Incline Dumbbell Bench Press

4 sets x 12 reps @ 30#s

Low Banded Chest Fly

2 sets x 16 reps @ 10#

Seated Calf Raise

4 sets x 12 reps @ 40#

Saturday 5/8/21

Accessories

Ring Row

3 sets x 10 reps

Single Leg RDL

4 sets x 6 reps each leg @ 32 kg

3D Strap Banded Rotations

2 sets x 15 reps each leg @ green

Lateral Lunge

3 sets x 8 reps each leg @ 12 kg

Bench Oblique Hold

3 sets x 10 sec each side

Friday 5/7/21

Accessories

Bench Press

Heavy Triple

225#

Iso-Lateral Incline Press Machine

4 sets x 15 reps @ 1x45#s

Seated Cable Fly

4 sets x 12 reps @ 6

Wednesday 5/5/21

Accessories

Trap Bar Deadlift

3 sets x 3 reps @ 147 kg

Strict Press

3 sets x 8 reps @ 40 kg

Tuesday 5/4/21

Conditioning

Run

1.75 miles

14:21

Accessories

Bench Press

3 sets x 3 reps @ 80 kg

Back Squat

3 sets x 3 reps @ 115 kg

Bird Dogs

3 sets x 12 reps each side

Saturday 5/1/21

Conditioning

Interval Jog

20 min