Power Snatch
1x3 (155)
2x3 (185)
Power Clean + Push Press
2+2 (185)
2+2 (205)
2+2 (225)
Back Squat
1x5 (185)
1x5 (225)
1x5 (275)
1x5 (315)
Sunday, July 31, 2016
Friday, July 29, 2016
Friday 7/29/16
Bench Press
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)
Earthquake Bar Press
5x8 (100)
Superset
Earthquake Bar Curl 4x8 (50)
Earthquake Bar Tri Ext 4x8 (50)
(rest 1:00)
Superset
Lat Pulldown 10x 80,90,100
Lat Pulldown Supinated 10x 80,90,100
(rest 1:00)
Face Pull
3x15 (25)
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)
Earthquake Bar Press
5x8 (100)
Superset
Earthquake Bar Curl 4x8 (50)
Earthquake Bar Tri Ext 4x8 (50)
(rest 1:00)
Superset
Lat Pulldown 10x 80,90,100
Lat Pulldown Supinated 10x 80,90,100
(rest 1:00)
Face Pull
3x15 (25)
Thursday, July 28, 2016
Thursday 7/28/16
Warm-up
5x 30yrd Stride
1x 30yrd Flamingo
1x 30yrd Quad Flamingo
2x 10yrd Side Bound Rt + 10yrd Side Bound Lt + 10yrd Stride
1x 30yrd Skip
1x 30yrd A-Skip
1x 30yrd B-Skip
1x 30yrd Skip for Height
Drills
2x 10yrd High Knees + 10yrd Stride
2x 10yrd High Knees + 10yrd Stride
2x 5yrd Sprint + 5yrd Back Pedal + 10yrd Sprint
2x 10yrd Shuttle + 10yrd Sprint
2x 30yrd Build-ups
Starts
2x Falling Start
2x Half Start
2x 3pt Start
2x Kneeling Start
Speed Endurance
1x 150m
1x 120m
1x 90m
1x 60m
(walk back recoveries)
5x 30yrd Stride
1x 30yrd Flamingo
1x 30yrd Quad Flamingo
2x 10yrd Side Bound Rt + 10yrd Side Bound Lt + 10yrd Stride
1x 30yrd Skip
1x 30yrd A-Skip
1x 30yrd B-Skip
1x 30yrd Skip for Height
Drills
2x 10yrd High Knees + 10yrd Stride
2x 10yrd High Knees + 10yrd Stride
2x 5yrd Sprint + 5yrd Back Pedal + 10yrd Sprint
2x 10yrd Shuttle + 10yrd Sprint
2x 30yrd Build-ups
Starts
2x Falling Start
2x Half Start
2x 3pt Start
2x Kneeling Start
Speed Endurance
1x 150m
1x 120m
1x 90m
1x 60m
(walk back recoveries)
Tuesday, July 26, 2016
Tuesday 7/26/16
Earthquake Bar Bench Press
4x8 (140)
Strict Pull-up Pyramid
1-2-3-4-5-6-5-4-3-2-1 (36reps)
Bar Dip Pyramid
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 (63reps)
Seated Row
1x15 (90)
1x12 (100)
1x9 (115)
2x6 (140)
Triceps Ext + Face Pull
3(10+15) (20lbs)
Toes to Bar
10-8-6
4x8 (140)
Strict Pull-up Pyramid
1-2-3-4-5-6-5-4-3-2-1 (36reps)
Bar Dip Pyramid
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 (63reps)
Seated Row
1x15 (90)
1x12 (100)
1x9 (115)
2x6 (140)
Triceps Ext + Face Pull
3(10+15) (20lbs)
Toes to Bar
10-8-6
Monday, July 25, 2016
Saturday 7/23/16
Dumbbell Curl + Arnold Press
10x 25lbs
8x 30lbs
6x 35lbs
4x 40lbs
2x 45lbs
Bent DB Row
15-12-9 (50lbs)
Lateral raise + Bent Row
3(10+10) (10lbs)
Superset
10-8-6
DB Press 40lbs
DB Curl 25lbs
(rest 1:00)
Front Raise
3x10 20lbs
Sit-ups
50
10x 25lbs
8x 30lbs
6x 35lbs
4x 40lbs
2x 45lbs
Bent DB Row
15-12-9 (50lbs)
Lateral raise + Bent Row
3(10+10) (10lbs)
Superset
10-8-6
DB Press 40lbs
DB Curl 25lbs
(rest 1:00)
Front Raise
3x10 20lbs
Sit-ups
50
Friday 7/22/16
Waxman's Gym
Back Squat
3x2 (140)
2x2 (352)
1x1 (374)
3x1 (396)
Snatch Push Press
1x3 (198)
1x3 (220)
1x3 (242)
Back Squat
3x2 (140)
2x2 (352)
1x1 (374)
3x1 (396)
Snatch Push Press
1x3 (198)
1x3 (220)
1x3 (242)
Thursday, July 21, 2016
Thursday 7/21/16
Bench Press
1x8 185, 205
1x5 225
1x3 245
1x2 265
1x3 245
1x5 225
1x8 205, 185
Strict Pull-ups
8-7-6-5-4-3-2-1 (36reps)
Superset
Face Pull 4x15 (20lbs)
Triceps Ext 4x15 (20lbs)
(rest 1:00 between rounds)
Superset
Seated Row 3x15 (100lbs)
Sit-ups 3x15
(rest 1:00 between rounds)
1x8 185, 205
1x5 225
1x3 245
1x2 265
1x3 245
1x5 225
1x8 205, 185
Strict Pull-ups
8-7-6-5-4-3-2-1 (36reps)
Superset
Face Pull 4x15 (20lbs)
Triceps Ext 4x15 (20lbs)
(rest 1:00 between rounds)
Superset
Seated Row 3x15 (100lbs)
Sit-ups 3x15
(rest 1:00 between rounds)
Sunday, July 17, 2016
Sunday, July 10, 2016
Friday, July 8, 2016
Friday 7/8/16
Bench Press
10-8-6-4-2 (135,155,185,205,225)
8-6-4-2 (155,185,205,225)
6-4-2 (185,205,225)
4-2 (205,225)
Face Pull
1x20 (10)
1x15 (15)
1x10 (20)
Seated Row
15-12-9-6-3 (90)
Handstand Push-up
10-8-6-4-3-2-1
10-8-6-4-2 (135,155,185,205,225)
8-6-4-2 (155,185,205,225)
6-4-2 (185,205,225)
4-2 (205,225)
Face Pull
1x20 (10)
1x15 (15)
1x10 (20)
Seated Row
15-12-9-6-3 (90)
Handstand Push-up
10-8-6-4-3-2-1
Thursday 7/7/16
Warm-up
30yrd Skip
30yrd Side Skip R
30yrd Side Skip L
30yrd Backward Skip
5x 30yrd Stride
30yrd Flamingo
30yrd Flamingo Quad
30yrd Toe Touch Shuffle
30yrd Knee Hug
Drills
2x 30yrd A-skip
2x 30yrd B-skip
2x Skip for Height
2x 10yrd High Knees + 10yrd Stride
2x 10yrd Butt Kicks + 10yrd Stride
2x 30yrd Build-up
Starts
2x 5yrd Falling Start
2x 5yrd Half Start
2x 5yrd 3pt Start
2x 5yrd Kneeling Start
10m Sprints (electronic time)
1.95
2.01
1.93
2.00
Sprints
2x 40yrd
Speed Endurance
1x 150m
30yrd Skip
30yrd Side Skip R
30yrd Side Skip L
30yrd Backward Skip
5x 30yrd Stride
30yrd Flamingo
30yrd Flamingo Quad
30yrd Toe Touch Shuffle
30yrd Knee Hug
Drills
2x 30yrd A-skip
2x 30yrd B-skip
2x Skip for Height
2x 10yrd High Knees + 10yrd Stride
2x 10yrd Butt Kicks + 10yrd Stride
2x 30yrd Build-up
Starts
2x 5yrd Falling Start
2x 5yrd Half Start
2x 5yrd 3pt Start
2x 5yrd Kneeling Start
10m Sprints (electronic time)
1.95
2.01
1.93
2.00
Sprints
2x 40yrd
Speed Endurance
1x 150m
Tuesday, July 5, 2016
Tuesday 7/5/16
Snatch
1x2 (185)
1x2 (195)
1x2 (205)
1x2 (215)
1x2 (225)
2x2 (235)
Clean & Jerk
3x1 (275)
Back Squat
2x2 (365)
1x2 (185)
1x2 (195)
1x2 (205)
1x2 (215)
1x2 (225)
2x2 (235)
Clean & Jerk
3x1 (275)
Back Squat
2x2 (365)
Monday, July 4, 2016
Monday 7/4/16
Pull-up Pyramid
1-2-3-4-5 (60reps)
Pull-ups
Chin-ups
Commando Rt
Commando Lt
Close Grip Bench Press
1x5 (95)
1x5 (115)
1x5 (135)
1x5 (155)
1x5 (185)
1x5 (205)
1x5 (185)
1x5 (155)
1x5 (135)
1x5 (115)
1x5 (95)
Seated Row
3x10 (95)
1-2-3-4-5 (60reps)
Pull-ups
Chin-ups
Commando Rt
Commando Lt
Close Grip Bench Press
1x5 (95)
1x5 (115)
1x5 (135)
1x5 (155)
1x5 (185)
1x5 (205)
1x5 (185)
1x5 (155)
1x5 (135)
1x5 (115)
1x5 (95)
Seated Row
3x10 (95)
Saturday, July 2, 2016
Saturday 7/2/16
Snatch
2x3 (185)
2x2 (195)
1x1 (205)
1x1 (215)
Power Clean & Jerk
2x3 (185)
2x2 (225)
1x1 (245)
1x1 (265)
Back Squat
1x3 (275)
1x3 (315)
1x3 (365)
2x3 (185)
2x2 (195)
1x1 (205)
1x1 (215)
Power Clean & Jerk
2x3 (185)
2x2 (225)
1x1 (245)
1x1 (265)
Back Squat
1x3 (275)
1x3 (315)
1x3 (365)
Friday, July 1, 2016
Friday 7/1/16
Strict Pull-ups
1-2-3-4-5-4-3-2-1-2-3-4-5-4-3-2-1 (49reps)
Close Grip Bench Press
1x8 (95)
1x8 (115)
1x8 (135)
1x8 (155)
1x8 (175)
1x8 (185)
Superset
15-12-9
Bar Dip
Seated Row (90)
1-2-3-4-5-4-3-2-1-2-3-4-5-4-3-2-1 (49reps)
Close Grip Bench Press
1x8 (95)
1x8 (115)
1x8 (135)
1x8 (155)
1x8 (175)
1x8 (185)
Superset
15-12-9
Bar Dip
Seated Row (90)
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