Thursday, March 31, 2022

Thursday 3/31/22

Accessories
Box Jump
3 sets x 3 reps @ 38"

Back Squat
1 set x 1 rep @ 310#

RDL
3 sets x 8 reps @ 225#

Glute Ham Raise
3 sets x 10 reps

Ab Strap Single Leg Raise
2 sets x 10 reps each leg

Ab Strap L-Hang
3 sets x 10 sec

Wednesday, March 30, 2022

Wednesday 3/30/22

Conditioning
200 m Run
1:1
10 rounds
16:29 w/ Nate

Tuesday, March 29, 2022

Tuesday 3/29/22

Accessories
Dumbbell Bench Press
3 sets x 8 reps @ 90#s

Neutral Grip Pull Ups
6 sets x 6 reps

GHD Sit Ups
4 sets x 15 reps

Monday, March 28, 2022

Monday 3/28/22

Accessories
Back Squat
1 set x 2 reps @ 310#

Single Arm Single Leg RDL
2 sets x 10 reps each side @ 85#

Glute Ham Raise
3 sets x 15 reps

Ab Strap Hanging Leg Raise
4 sets x 15 reps

Sunday, March 27, 2022

Sunday 3/27/22

Weightlifting
Snatch
1 set x 1 rep @ 90 kg

Clean & Jerk
5 sets x 1 rep @ 30 kg


Accessories
Single Arm Single Leg RDL
3 sets x 10 reps each side @ 80#

Ab Wheel
4 sets x 15 reps

Friday, March 25, 2022

Friday 3/25/22

Accessories
Neutral Grip Pull Ups
6 sets x 6 reps

Single Arm Dumbbell Push Press
3 sets x 5 reps each arm @ 65#

Pull Ups
3 sets x 6 reps

Dips
3 sets x 15 reps

GHD Hip Extension
3 sets x 15 reps

Ab Strap Hanging Single Leg Raises
4 sets x 20 reps each side

Thursday, March 24, 2022

Thursday 3/24/22

Accessories
Box Jump
3 sets x 3 reps @ 38"

Banded Back Squat
3 sets x 3 reps @ 140# + blue bands

Bulgarian Split Squat
3 sets x 8 reps each leg @ 50#s

Single Arm Single Leg RDL
3 sets x 10 reps each side @ 75#

GHD Sit Up
2 sets x 20 reps


Shoulder w/ Tyler at LA

Tuesday, March 22, 2022

Tuesday 3/22/22

Accessories
Single Arm Landmine Push Press
3 sets x 5 reps each arm @ 80#

Dumbbell Bench Press
3 sets x 10 reps @ 85#s

Neutral Grip Pull Ups
6 sets x 6 reps

GHD Hip Extension
2 sets x 20 reps


Pilates

Monday, March 21, 2022

Monday 3/21/22

Accessories
Box Jump
3 sets x 3 reps @ 38"

Back Squat
1 set x 1 rep @ 310#

Single Arm Single Leg RDL
3 sets x 10 reps each side @ 85#

GHR
3 sets x 10 reps

GHD Sit Up
4 sets x 15 reps

Sunday, March 20, 2022

Sunday 3/20/22

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg

Clean & Jerk
5 sets x 1 rep @ 20 kg


Accessories
Trap Bar Deadlift (Higher Handles)
3 sets x 3 reps @ 207 kg

Ab Wheel
4 sets x 15 reps

Saturday, March 19, 2022

Saturday 3/19/22

Accessories
Seated Dumbbell Press
3 sets x 8 reps
 - superset -
10 Deadbug

Dips
3 sets x 15 reps
 - superset -
10 Bird Dogs

Pull Ups
5 sets x 5 reps

Friday, March 18, 2022

Friday 3/18/22

Accessories
Box Jump
3 sets x 3 reps @ 38"

Back Squat
3 sets x 1 rep @ 310#

GHR
3 sets x 10 reps

GHD Sit Up
4 sets x 15 reps

Thursday, March 17, 2022

Thursday 3/17/22

Weightlifting
Snatch
5 sets x 1 rep @ 50 kg

Clean & Press
5 sets x 1 rep @ 10 kg

Wednesday, March 16, 2022

Wednesday 3/16/22

Accessories
Single Leg RDL
4 sets x 10 reps each leg @ 65#

Single Arm Lunge Thruster
3 sets x 5 reps each arm @ 50#

Ab Strap Hanging Around the World
4 sets x 12 reps

Tuesday, March 15, 2022

Tuesday 3/15/22

Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 90#s

T Bar Row
3 sets x 10 reps @ 135#

GHD Sit Up
3 sets x 10 reps

Shoulders at LA w/ Tyler

Monday, March 14, 2022

Monday 3/14/22

Accessories
Back Squat
2 sets x 1 rep @ 310#

Bulgarian Split Squat
3 sets x 10 reps each side @ 40#s

Neutral Grip Pull Ups
5 sets x 6 reps

Glute Ham Raise
2 sets x 10 reps

Friday, March 11, 2022

Friday 3/11/22

Accessories
Dumbbell Pullover
3 sets x 12 reps @ 45#

Single Leg Squat
3 sets x 8 reps @ 85# (20" box)

Ab Wheel
5 sets x 10 reps

Thursday, March 10, 2022

Thursday 3/10/22

Conditioning
BikeErg
10,000 m w/ Damper @ 5
19:27.6


Accessories
Dumbbell Bench Press
3 sets x 8 reps @ 90#s

Neutral Grip Pull Up
5 sets x 5 reps

Dips
5 sets x 10 reps

Ab Strap Hanging Leg Raise
5 sets x 10 reps

Wednesday, March 9, 2022

Wednesday 3/9/22

Accessories
Box Jump
5 sets x 3 reps @ 38"

Back Squat
1 set x 1 rep @ 310#


Conditioning
Tabata Alternating Single Arm Kettlebell Swing (35#)
Tabata Ball Over Shoulder (30#)
2 rounds

Tuesday, March 8, 2022

Tuesday 3/8/22

Accessories
Box Jump
5 sets x 3 reps @ 38"

Trap Bar Deadlift (Lower Handles)
3 sets x 3 reps @ 325#

Seated Single Arm Press
3 sets x 8 reps each arm @ 50#

Dumbbell Pullover
3 sets x 12 reps @ 50#

Hanging Ab Strap Cross Knee to Elbow
3 sets x 10 reps each side

Back/Shoulders w/ Tyler

Monday, March 7, 2022

Monday 3/7/22

Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 55#s

Back Squat
3 sets x 5 reps @ 95#

Pull Up
3 sets x 5 reps

Thursday, March 3, 2022

Thursday 3/3/22

Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 85#s

Neutral Grip Pull Up
4 sets x 8 reps

Ab Strap Hanging Cross Knee to Elbow
3 sets x 10 reps each side


Conditioning
Treadmill
1 min on / 1 min off @ 8 mph w/ 4.0 Incline
10 rounds

Tuesday, March 1, 2022

Tuesday 3/1/22

Conditioning
BikeErg
500 m w/ Damper @ 6
41.0 sec

8,335 m w/ Damper @ 4
20:02


Accessories
Landmine Single Arm Press
3 sets x 8 reps each arm @ 62.5#


Conditioning
Tabata Alt Single Arm Kettlebell Swing @ 35#
Tabata Side Plank