Saturday 5/16/20

Conditioning
1 Mile Run
7:40


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


Accessories
Banded Floor Press
9 sets x 3 reps @ 40 kg + single shorty blue (24 kg)

Single Arm Dumbbell Row
5 sets x 12 reps @ 20#

Seated Dumbbell Press
5 sets x 15 reps @ 20#s

Dumbbell Pull Over
4 sets x 12 reps @ 20#

Banded Rotation
3 sets x 10 reps each side

Friday 5/15/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 85 kg + single green/red (46 kg)

GHR
3 sets x 12 reps

Ring Pull Up
5 sets x 6 reps

Ring Row
5 sets x 10 reps

Banded Lat Sweep
5 sets x 15 reps @ 25#s

Banded Face Curls
3 sets x 20 reps @ blue

Thursday 5/14/20

Accessories
MedBall Squat
10 sets x 10 reps @ 20#

Banded Pull Through
4 sets x 20 reps @ yellow

Snatch
1 rep @ 60 kg
10 min EMOM

Ring Pull Up
5 sets x 5 reps

1/2 Kneel Banded Rotations
2 sets x 10 reps each side @ yellow

Wednesday 5/13/20

Accessories
Strict Press
Heavy Triple
58 kg (missed first rep @ 60)
3 sets x 10 reps @ 30 kg

Tuesday 5/12/20

Accessories
Incline Dumbbell Bench Press
4 sets x 8 reps @ 55#s

Banded Chest Fly
4 sets x 20 reps @ 25#s

Lateral Raise
4 sets x 10 reps @ 10#s

Banded Tricep Extensions
5 sets x 20 reps @ blue


Conditioning
3 min Echo Bike
3 min Ski
3 rounds

Monday 5/11/20

Accessories
Ring Pull Up
4 sets x 5 reps

Single Arm Upright Row
4 sets x 8 reps each arm @ 35#

Banded Lat Sweep
5 sets x 10 reps @ yellow + blue

Cross Chest Band Pulls
5 sets x 20 reps @ red

Alt Dumbbell Bicep Curl
4 sets x 10 reps @ 35#s

Hanging Leg Raises
4 sets x 10 reps

Sunday 5/10/20

Accessories
Back Squat
Heavy Single
145 kg (missed 152)

Saturday 5/9/20

Accessories
Banded Strict Press
9 sets x 3 reps @ 36 kg + single red band (16 kg)

Seated Dumbbell Press
4 sets x 20 reps @ 25#s

Dumbbell Pullover
12 reps @ 40#
 - superset -
5 Pull Ups
3 sets

Friday 5/8/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 85 kg + single blue/red (38 kg)

Trap Bar Deadlift
Medium Single
192 kg (higher handles)


Conditioning
Echo Bike
30 sec Moderate (400+ watts)
Rest 50 sec
6 sets


Accessories
1/2 Kneeling Banded Rotation
2 sets x 10 reps @ yellow (Low to High)
1 set x 10 reps @ yellow (High to Low)


Conditioning
15 cal Echo Bike Sprint
Rest 3 min
3 sets

Thursday 5/7/20

Weightlifting
Snatch
1 rep @ 50 kg
10 min EMOM


Conditioning
15 min Echo Bike
(198 w average)


Accessories
Bench Press
5 sets x 8 reps @ 60 kg

Banded Tricep Extension
4 sets x 20 reps @ blue

Wednesday 5/6/20

Accessories
Strict Press
Heavy Single
60 kg (missed 61)

Floor Press
Heavy Single
95 kg (missed 100)


Conditioning
5 min Echo Bike (55-60 rpm)
5 min Ski (< 2:10)
2 rounds


Accessories
Ring Pull Up
4 sets x 5 reps

Rack Row
4 sets x 10 reps

Iron Scap
25 / 7

Monday 5/4/20

Accessories
Front Squat
Heavy Single
135 kg (missed 140)

Single Leg RDL
4 sets x 8 reps each leg @ 35#s

Slideboard Lateral Squat
3 sets x 10 reps each leg

Banded Rotations
3 sets x 10 reps each side @ yellow

Saturday 5/2/20

Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 35 kg + single red band (16 kg)

Seated Dumbbell Press
4 sets x 10 reps @ 40#s

Dumbbell Pullover
4 sets x 12 reps @ 35#

Ring Pull Up
4 sets x 6 reps

Dumbbell Bench Press
4 sets x 6 reps @ 55#s

Friday 5/1/20

Weightlifting
Power Clean
5 sets x 1 rep @ 50 kg


Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 77 kg + single blue/red (38 kg)

Goblet Sissy Squat
5 sets x 12 reps @ 16 kg

Slideboard Lateral Squat
3 sets x 8 reps each leg

GHR
3 sets x 14 reps

Banded Standing Side Bend
3 sets x 10 reps each side @ yellow

Hanging Leg Raise
4 sets x 8 reps