Wednesday 5/10/17

Back Squat 
1x5 (315)
3x5 (365)

Push Press (back) 
1x5 (185)
3x5 (225)

RDL
1x5 (185)
3x5 (225) 

Tuesday 5/9/17

15-12-9-9-9
Close Grip Chest Press (100)
Supinated Seated Row (150)
(rest :30 between rounds)

3 rounds:
DB Curls (35)
DB Press (35)
(rest :30 between rounds)

3 rounds:
Single Arm Nautilus Curls (70)
Triceps Ext. (60)
(rest :30 between rounds)

3 rounds:
12 Cable Curls (30)
12 Lateral Raises (15)
(rest :30 between rounds)

Sunday 5/7/17

Bench Press
1x5 (245)
1x5 (225)
1x4 (245)
1x4 (225)
1x3 (245)
1x3 (225)
1x2 (245)
1x2 (225)
1x1 (245)
1x1 (225) 

Strict Press 
1x5 (115)
1x5 (135)
1x5 (155)
1x5 (135)
1x5 (115) 

Pec Deck 
12x (80)
10x (80)
8x (80)
6x (80) 

Triceps Ext.
12x (60) 
10x (60)
8x (60) 
6x (60) 

 

Saturday 5/6/17

Snatch
1x1 (205)
1x1 (215)
5x1 (225) 

Clean + Thruster
1+1 (225)
3(1+1) (245)

Back Squat 
1x2 (315)
1x2 (335)
4x2 (365) 

 

Thursday 5/4/17

Death by 10yrd Sled Push 
Min 1: 10yrd (210)
Min 2: 20yrd Shuttle
Min 3: 30yrd Shuttle
Min 4: 40yrd Shuttle
Min 5: 50yrd Shuttle
Min 6: 60yrd Shuttle 

(rest 8:00)

Death by 10yrd Sled Pull
Min 1: 10yrd (210)
Min 2: 20yrd Shuttle
Min 3: 30yrd Shuttle
Min 4: 40yrd Shuttle
Min 5: 50yrd Shuttle

(rest 8:00)

200yrd Sled Push (110)

(rest 5:00)

200yrd Sled Pull (110)

Wednesday 5/3/17

Back Squat
1x5 (275)
1x5 (315)
2x5 (365)

Push Press (back)
1x5 (185)
2x5 (225)

RDL
1x5 (185)
2x5 (225)

Not timed:
40 ABMAT Sit-ups
20 Russian KBS (80)
30 ABMAT Sit-ups
15 Russian KBS
20 ABMAT Sit-ups
10 Russian KBS

Tuesday 5/2/17

5 rounds:
8 Barbell Pullover (95)
8 Close Grip Bench Press (135)
(rest 1:00)

4 rounds:
8 Barbell Curls (65)
8 Bent Rows (140)
(rest 1:00)

15-12-9
Face Pull (60)
Triceps Ext (60)
Plate Raise (25)
(rest :30)

Band Triceps Ext 
100 (red band) 

Band Pulls
100 (red band)

Neck Harness
21-15-9 (35)