Tuesday 12/30/14

Back Squat
1x2 (264)
1x1 (308)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (440)
2x1 (462)
2 x Walk out with (511)
1x2 (374)
2x2 (264)

Saturday 12/27/14

A) Bench Press
5x8 (155)
B) Pull-ups
5x5 (Bwt)
(rest 1:00 between exercises)

Seated Row
15 x (90)
15 x (100)
12 x (110)
10 x (120)
8 x (130)

A) Bar Dips
3x12 (Bwt)
B) Cable Curls
3x10 (25)
(rest :30 between exercises)

A) Lateral Raise
3x12 (12)
B) Triceps Ext
3x12 (25)
(rest :30 between exercises)

Friday 12/26/14

Back Squat
3x3 (275)
2x3 (315)
1x3 (365)
1x10 (365)
1x10 (315)
1x10 (275)

Tuesday 12/23/14

Back Squat
2x1 (315)
2x1 (365)
8x1 (405) (tempo 5X20)

Chin-up
10,8,6,4,2
(rest 1:00)

Seated Row
15-12-10 (90-115-140)

A) Triceps Extension
15,12,10 (45)
B) Biceps Curl
10,10,10 (25)
(rest :30 between exercises)

Friday 12/19/14

5 rounds:
40yrds Farmers Walk 230lbs
40yrds Dog Sled Push 180lbs
40yrds Backward Sled Pull 115lbs
(rest 1:00)

Ugly Low Bar Back Squats
Circa 1998 (Bishop Kenny Weight Room)



 



Wednesday 12/17/14

A) Bench Press
5x8 (155lbs)
B) Chin-up
5x8 (bwt)
(rest 1:00 between exercises)

A) Seated Row
12,10,8 (130lbs)
B) Bar Dip
12,10,8 (bwt)
(rest 1:00 between exercises)

A) Triceps Press Down
10,10,10 (45lbs)
B) DB Curls
10,10,6 (35lbs DB's)
(rest :30 between exercises)

Tuesday 12/16/14

Back Squat
1x1 (315)
1x1 (365)
1x1 (405)
1x17 (365)

Friday 12/12/14

Clean
3x1 (242)
2x1 (264)
2x1 (286)
2x1 (308)

Snatch Pull
3x3 (308)

Back Squat
1x1 (264)
1x1 (308)
1x1 (352)
1x1 (396)
2x1 (419)

Tuesday 12/9/14

Back Squat
1x5 (220)
1x3 (264)
1x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (464)

Yoke Walk
5x40yrd (300)
(rest 2:00)

Dog Sled Push
4x40yrd (135)
4x40yrd (180)
(rest 1:00)

Sunday 12/7/14

A. Bench Press
5x8 (135)
(rest 1:00)
B. Chin-up
8x5
(rest 1:00)

A. Seated Row
15,12,10 (115)
(rest 1:00)
B. Bent Lateral Raise
15,12,10 (20lbs DBs)

A. Dumbbell Curls
3x10 (30lbs DBs)
(rest 1:00)
B. Mini Band Triceps Ext
3x30 (red mini band)

Saturday 12/6/14

Back Squat
1x5 (225)
1x5 (275)
1x5 (315)
5x5 (365)

Thursday 12/4/14

Every 1:00 for 10:00
1 Clean
225/235/245/255/265/275/285/295/305/315

Back Squat
1 x 335
1 x 355
1 x 375
1 x 395
1 x 365
1 x 385
1 x 405
1 x 425

Sled Pull
4x20yrds at 180lbs
1x40yrds at 180lbs

Backwards Sled Pull
4x20yrds at 135

Tuesday 12/2/14

Back Squat
8x2 (365)

Snatch Pull
2x3 (275)
3x2 (295)