Sunday 10/9/16

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

Power Clean 
5x2 (245)

Snatch Pull
3x3 (275)

Back Extension 
15-12-9

 

Friday 10/7/16

8 rounds:
5 Bench Press (225)
8 Dumbbell Curl (40)
(rest 1:00)

4 rounds:
10 Lat Pull Down (140)
15 Plate Raise (25)
(rest 1:00)

4 rounds:
10 Seated Row (140)
(rest :30)

Sit-ups:
80

Thursday 10/6/16

Warm-up
100yrd Jog + 50yrd Back Pedal + 100yrd Jog + 50yrd Back Pedal 
20yrd Toe Touch Shuffle
20yrd Flamingo
20yrd Quad Flamingo
20yrd Ankle Pull
20yrd Knee Hug 

Drills 
4x 5yrd High Knees + 5yrd High Knees Backwards + 10yrd Stride 
4x 10yrd Butt Kicks + 10yrd Stride 

Sprints 
3x 10yrd 
3x 20yrd
(walk back recoveries)

Conditioning 
7x 40yrd Shuttle (10-20-10)
(start every :30)

 

Wednesday 10/5/16

Back Squat 
1x1 (330)
2x1 (374)
2x1 (440)

Push Press (from back)
1x3 (220)
1x3 (242)
1x3 (264)

Clean Deadlift
1x1 (330)
1x1 (374)
1x1 (396)
1x1 (419)

ABMAT Sit-ups 
75

 

Tuesday 10/4/16

Assault Bike
20:00 at 70% MHR

 

Monday 10/3/16

Bench Press
1x3 (225)
1x3 (245)
1x3 (275)
3x3 (295)
1x10 (225)

15-12-9-6-3 (8:48)
Hand Stand Push-up
Toes to Bar 
Back Extension 

3 rounds:
15 Face Pulls (35)
10 Triceps Ext (35)
15 Plate Raises (35)
(rest 1:00) 

 

Saturday 10/1/16

7:00a
Back Squat 
1x1 (315)
1x1 (365)
1x1 (405)
3x1 (455)

10:00a
Clean Deadlift + Hang Clean + Jerk 
2 Waves 
2+1+1 (245)
2+1+1 (265)
2+1+1 (285)

Eccentric Snatch Pull
3x1 (285)

Every 1:00 for 12:00
Odd min: 7 Thrusters (95)
Even min: 10 Pull-ups