Saturday Feb 24th, 2013
A1. Box Jumps- 15, 15
A2. Med Ball Plyo PushUps- 15, 18
A3. DB Swings- 30, 30
A4. Med Ball Mountain Climbers - 20, 20
**Wanted to puke!
B1. Elliptical - 10mins
B2. Hand Bike- 5 mins
B3. Recumbent Bike- 10mins
**Felt good to do some work like this
Tuesday Feb 26th, 2013
Warm up consisting of foam roller, ankle work on balance board, stretching
Speed Deads (some sets with green bands approx 120LBS tension at top of movement)-
135 x 3 x 2 sets *bands
225 x 3 x 2 sets *bands
275 x 3 *bands
330 x 3 x 8 sets *straight weight
Bench Press-
135 x 8 x 2 sets
225 x 4 x 2 sets
Slingshot-
225 x 4
275 x 4 x 2 sets
315 x 2
335 x 2 x 3 sets
GHR- 12, 10, 8
CSR- 150 x 12, 170 x 12, 170 x 12
Back Extension Machine - 130 x 15 x 2 sets
Medicine Ball SitUps (different variation every cpl reps) - 16lbs Med Ball x 25 reps
*Major ab crampage!!
Thurs Feb 28th, 2013
Warm up consisting of foam roller, ankle work on balance board, stretching
Overhead Barbell Jerks-
135 x 3 x 3 sets
185 x 3
225 x 2 x 2 sets
245 x 1
255 x 1
*Good speed
Uni-lateral Leg Press-
2plates per side x 10
3p x 12
4p x 12
5p x 12
6p x 12
*Hard when it's not a fixed foot platform... used really low foot position
Standing DB Presses-
70 x 10
80 x 10
80 x 10 (one arm at a time)
*Huge shoulder pump and short rest periods
DB Rows-
90 x 25
100 x 15
100 x 15
*Fast paced and short rest periods
Ab Pulldowns-
85 x 15
100 x 15 x 2 sets
Retracted DB Lateral Raises- (top 1/3 of movement)
12.5lbs x 15 x 2 sets
*Upper back on fire!
Saturday Mar 2nd, 2013
One Leg Box Jumps- 5 reps x 3 sets
Med Plyo PushUps - 15 x 2 sets
DB Snatches- worked up to 80lbs x 3 each arm x 3 sets
Explosive Backward Lunges off box- 10 x 3 sets
Mountain Climbers off half bosu ball- 8 x 3 sets
Sunday Mar 3rd, 2013
Foam roll and stretching
160lbs Log Clean and Press- 3 sets x 5 reps, 18 reps in 90 secs
10 reps 160lbs Log C+P superset with 35lbs Kettlebell Swings x 1 mins **ugghhhhh
110lbs Farmer's Walk - 100ft downhill + 100ft uphill +120lbs sandbag x 200ft
110lbs Farmer's + 120lbs Sandbag on Shoulders x 150ft
120lbs Sandbag x 400ft
***wow, loved this session surprisingly
A1. Box Jumps- 15, 15
A2. Med Ball Plyo PushUps- 15, 18
A3. DB Swings- 30, 30
A4. Med Ball Mountain Climbers - 20, 20
**Wanted to puke!
B1. Elliptical - 10mins
B2. Hand Bike- 5 mins
B3. Recumbent Bike- 10mins
**Felt good to do some work like this
Tuesday Feb 26th, 2013
Warm up consisting of foam roller, ankle work on balance board, stretching
Speed Deads (some sets with green bands approx 120LBS tension at top of movement)-
135 x 3 x 2 sets *bands
225 x 3 x 2 sets *bands
275 x 3 *bands
330 x 3 x 8 sets *straight weight
Bench Press-
135 x 8 x 2 sets
225 x 4 x 2 sets
Slingshot-
225 x 4
275 x 4 x 2 sets
315 x 2
335 x 2 x 3 sets
GHR- 12, 10, 8
CSR- 150 x 12, 170 x 12, 170 x 12
Back Extension Machine - 130 x 15 x 2 sets
Medicine Ball SitUps (different variation every cpl reps) - 16lbs Med Ball x 25 reps
*Major ab crampage!!
Thurs Feb 28th, 2013
Warm up consisting of foam roller, ankle work on balance board, stretching
Overhead Barbell Jerks-
135 x 3 x 3 sets
185 x 3
225 x 2 x 2 sets
245 x 1
255 x 1
*Good speed
Uni-lateral Leg Press-
2plates per side x 10
3p x 12
4p x 12
5p x 12
6p x 12
*Hard when it's not a fixed foot platform... used really low foot position
Standing DB Presses-
70 x 10
80 x 10
80 x 10 (one arm at a time)
*Huge shoulder pump and short rest periods
DB Rows-
90 x 25
100 x 15
100 x 15
*Fast paced and short rest periods
Ab Pulldowns-
85 x 15
100 x 15 x 2 sets
Retracted DB Lateral Raises- (top 1/3 of movement)
12.5lbs x 15 x 2 sets
*Upper back on fire!
Saturday Mar 2nd, 2013
One Leg Box Jumps- 5 reps x 3 sets
Med Plyo PushUps - 15 x 2 sets
DB Snatches- worked up to 80lbs x 3 each arm x 3 sets
Explosive Backward Lunges off box- 10 x 3 sets
Mountain Climbers off half bosu ball- 8 x 3 sets
Sunday Mar 3rd, 2013
Foam roll and stretching
160lbs Log Clean and Press- 3 sets x 5 reps, 18 reps in 90 secs
10 reps 160lbs Log C+P superset with 35lbs Kettlebell Swings x 1 mins **ugghhhhh
110lbs Farmer's Walk - 100ft downhill + 100ft uphill +120lbs sandbag x 200ft
110lbs Farmer's + 120lbs Sandbag on Shoulders x 150ft
120lbs Sandbag x 400ft
***wow, loved this session surprisingly
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